Lavender syrup is a popular ingredient used to add floral flavor to drinks, desserts, and more. With its sweet taste, many people wonder if lavender syrup contains sugar or is naturally sweet on its own. Here is a comprehensive look at whether lavender syrup has sugar.
What is Lavender Syrup?
Lavender syrup is made by infusing lavender flowers in a simple syrup base. The lavender flowers impart their distinctive floral taste and aroma to the syrup, while the simple syrup provides sweetness.
Simple syrup is composed of sugar and water. Granulated white sugar is dissolved in an equal amount of water by volume and heated until the sugar fully dissolves. The result is a thick, sweet syrup.
To make lavender syrup, food-grade dried lavender buds or fresh lavender flowers are added to hot simple syrup. The lavender infuses in the hot syrup for 15-30 minutes before being strained out, leaving lavender-infused syrup behind.
Does Simple Syrup Contain Sugar?
Yes, simple syrup is entirely composed of sugar dissolved in water. Simple syrup contains equal parts sugar and water, or a 1:1 ratio.
Common ratios for simple syrup are:
- 1:1 – 1 cup sugar to 1 cup water
- 2:1 – 2 cups sugar to 1 cup water (makes a thicker, richer simple syrup)
- 1:2 – 1 cup sugar to 2 cups water (makes a thinner, lighter simple syrup)
No matter the ratio, simple syrup always contains granulated white sugar as the sole ingredient besides water. The sugar provides the characteristic sweetness of simple syrup.
Does Lavender Syrup Use Simple Syrup?
Yes, nearly all lavender syrup recipes call for making a simple syrup base before infusing it with lavender. The basic recipe is:
- Make a simple syrup with sugar and water
- Heat the simple syrup until the sugar fully dissolves
- Remove simple syrup from heat and add dried or fresh lavender buds
- Allow lavender to infuse for 15-30 minutes
- Strain out the lavender flowers
- Store the finished lavender simple syrup in the refrigerator
The simple syrup provides the bulk of the liquid and sweetener for the lavender syrup. The lavender buds impart flavor and aroma, but the sugar in the base simple syrup gives lavender syrup its sweet taste.
Sugar Content in Lavender Syrup
Since lavender syrup is made with a simple syrup base containing sugar, the finished lavender syrup will also contain sugar. The exact sugar content depends on the ratio of sugar to water used.
For a 1:1 simple syrup ratio, lavender syrup would contain approximately:
- 50% sugar
- 50% water
For a 2:1 simple syrup ratio, the sugar content increases to:
- 67% sugar
- 33% water
A thinner 1:2 simple syrup ratio would conversely lower the sugar content to:
- 33% sugar
- 67% water
So in summary, lavender syrup made with a standard simple syrup will contain between 33-67% sugar, with 1:1 and 2:1 ratios being most common.
Sugar Alternatives
For people looking to cut down on sugar, there are a few possible substitutions to make lavender syrup lower in sugar:
- Honey: Replace up to half the granulated sugar with mild-flavored honey.
- Maple syrup: Substitute maple syrup for up to half the granulated sugar.
- Agave nectar: Agave nectar is sweeter than sugar, so use 2/3 cup agave for every 1 cup sugar.
- Monk fruit sweetener: Use monk fruit sweetener instead of sugar in a 1:1 ratio.
- Allulose: This low-calorie sugar substitute works cup-for-cup like sugar in simple syrup.
When substituting, be aware that the final syrup may have a slightly different taste depending on the sweetener used. The lavender flavor will remain, but the background sweetness may taste different compared to regular sugar.
Sugar-Free Lavender Syrup
To make lavender simple syrup completely sugar-free, the sugar will need to be omitted entirely from the recipe. However, this will result in a very thin, watery syrup without the right texture or preserving abilities.
There are a couple alternatives to make sugar-free lavender syrup thicker:
- Sweetened non-dairy milk: Use sweetened almond milk, coconut milk, oat milk or other milk in place of the simple syrup. Look for varieties sweetened with monk fruit or other no-calorie sweetener.
- Fruit juice: Puree berries or other sweet fruits like peaches or mangoes to extract fresh juice. Simmer the fruit juice with lavender to concentrate it before straining out the flowers.
- Vegetable juice concentrates: Carrot, beet or other vegetable juice concentrates can be simmered into a thick syrup. Be aware the flavor will come through alongside the lavender.
However, the thickness and preservation ability of these syrups made without refined sugar may be less stable. They are best for short-term use or refrigeration.
Lavender Syrup Nutrition Facts
The nutrition facts for lavender syrup will vary based on the exact ingredients and ratios used. However, the main nutrients in lavender syrup come from the sugar and water used to make the simple syrup base.
Here are the nutrition facts for a 1:1 ratio lavender syrup made with 1 cup sugar and 1 cup water. This makes about 1 1/4 cups or 296ml of syrup (1):
| Nutrient | Per 100 g | Per 1 tbsp (15ml) |
|---|---|---|
| Calories | 387 | 58 |
| Carbs | 100 g | 15 g |
| Sugar | 100 g | 15 g |
| Protein | 0 g | 0 g |
As you can see, lavender syrup is high in sugar and calories for the small serving size. This is because lavender syrup is essentially liquid sugar with the addition of floral lavender flavor.
Uses for Lavender Syrup
Lavender syrup can be used to add its signature floral flavor and sweetness to many foods and drinks. Here are some popular ways to use lavender syrup:
- Coffee and tea: Add a teaspoon or two of lavender syrup to hot or iced coffee, tea, lattes, and espresso drinks.
- Cocktails: Use lavender syrup to make floral cocktails like lavender lemonade, lavender mojitos, lavender margaritas, and lavender martinis.
- Desserts: Use lavender syrup to sweeten and add floral flavor to ice cream, yogurt, custards, panna cotta, whipped cream, and fruit desserts.
- Pancakes and waffles: Drizzle lavender syrup over pancakes, waffles, crepes, and other breakfast treats.
- Fruit salads: Lavender syrup can be drizzled over fresh fruit like berries, peaches, and melon.
- Oatmeal: Stir a spoonful of lavender syrup into oatmeal for a floral twist.
Lavender syrup works especially well paired with fruits like lemon, berries, stone fruits, and melon. A little goes a long way, so start with 1/2 to 1 teaspoon at a time when adding to foods and drinks.
Storing Lavender Syrup
Lavender syrup can be stored in an airtight container in the refrigerator for up to 2-3 weeks. The high sugar content helps preserve the syrup.
For longer storage, lavender syrup can be frozen for 4-6 months. Allow to thaw in the refrigerator before using.
Keep in mind that over time, the lavender flavor may fade and the syrup may thin slightly. For the best flavor, use lavender syrup within the first 1-2 weeks of preparing.
Risks of Too Much Sugar
Lavender syrup is high in sugar, with at least 33% sugar content and often more. Consuming too much added sugar can pose the following health risks (2):
- Weight gain
- Increased diabetes risk
- Heart disease
- Fatty liver disease
- High blood pressure
- High cholesterol
- Accelerates aging
The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) for men (3).
Just 1 tablespoon (15ml) of lavender syrup already provides 15 grams of sugar – over half the recommended daily amount for women and nearly half for men.
While lavender syrup can be used sparingly to add flavor, drinking or eating lavender syrup in excess could potentially increase the risk of negative health effects over time due to the high sugar content.
Lavender Syrup Recommendations
Here are some tips for enjoying lavender syrup while limiting sugar intake:
- Use sparingly: Use small amounts of lavender syrup to lightly sweeten and add floral flavor.
- Dilute it: Mix lavender syrup with water or seltzer to cut the sweetness.
- Reduce sugar: Make your own lavender syrup with half the sugar, or substitute lower-calorie sweeteners.
- Pair with tart flavors: Balance lavender’s sweetness by pairing it with lemon, lime, vinegar, or tangy yogurt.
- Watch portions: Stick to 1 teaspoon or less per serving as part of a balanced diet.
Conclusion
Lavender syrup does contain sugar, since it is made by infusing lavender flowers into a simple syrup base composed of sugar dissolved in water. The sugar content ranges from 33-67% depending on the ratio of sugar to water used.
While lavender syrup can add pleasant floral flavor to many foods and drinks, it is high in sugar and calories, with just 1 tablespoon providing 15 grams of sugar. Moderating portion sizes and diluting lavender syrup is recommended to limit sugar intake from this flavorful ingredient.
