This syrup has 319 kcal and 0 g sugar per 100 g. Per 1 SSB serving/day raises type 2 diabetes risk by 13% (Imamura et al., BMJ 2015) — the same dose-response applies to sugar via syrup. A tablespoon is ~20 g and ~63.8 kcal.
How should I track Syrups, table blends, corn, refiner, and sugar?
The trickiest part about tracking Syrups, table blends, corn, refiner, and sugar is that small portions pack a lot of calories, and most people estimate sweet portions poorly. Research (Almiron-Roig et al., Appetite 2013) found that calorie-dense foods are underestimated by 50–200% when portioned by eye. Weighing on a scale takes the guesswork out. And here is the mindset shift that helps: tracking sweets is not about guilt. It is about awareness. When you log a treat honestly, you can plan around it and still hit your targets for the day.