Chocolate syrup calories come to 109 for 2 tbsp (39 g) and 279 per 100 g. Almost all of it is sugar: carbs supply 93% of the calories, and a 2 tbsp pour carries 19.4 g of sugars. Protein and fat barely register, so the size of your pour decides the total.
109kcal
1 2 tbsp serving · 39 g, ready to use
3%protein
0.8 gProtein
25 gCarbs
0.4 gFat
How to burn off 109 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Ready to use · per 39 g
Calories
109 kcal
Protein
0.8 g
Carbohydrate
25 g
Fat
0.4 g
Saturated fat
0.2 g
Cholesterol
0 mg
Sodium
28 mg
Potassium
87 mg
Iron
0.8 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Chocolate syrup: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
2 tbsp (39 g)
109
0.8 g
25.4 g
0.4 g
28 mg
5%
1 tablespoon (20 g)
54
0 g
13.4 g
0 g
30 mg
3%
Lite, 2 tbsp (35 g)
54
0.5 g
12.1 g
0.3 g
35 mg
3%
100 g
279
2.1 g
65.1 g
1.1 g
72 mg
14%
3 × 2 tbsp (39 g)
326
2.5 g
84 mg
5 × 2 tbsp (39 g)
544
4.1 g
140 mg
One tablespoon is 54 calories, a free pour is not
A measured 1 tablespoon (20 g) comes to 54 calories, and the standard 2 tbsp (39 g) serving lands at 109. That is about 5% of a 2000-calorie daily value. On its own, that is a small number for a sweet topping.
The trouble is that nobody squeezes a bottle by the tablespoon. Two servings, or 78 g, add up to 218 calories. Three servings (117 g) reach 326. A glass of chocolate milk mixed by eye, or a sundae drowned in syrup, can easily hit five servings: 195 g and 544 calories, which is more than many full snacks.
If you want the number on your log to match what you ate, measure once. Pour your usual amount into a tablespoon and see how many it takes. Most people learn that their habit is two or three servings, not one, and that alone explains where the extra calories went.
Nearly every calorie is sugar-driven carbs
Per 100 g, chocolate syrup holds 65.1 g of carbohydrate, and 49.7 g of that is sugars. Protein is just 2.1 g and fat 1.1 g. In calorie terms, carbs account for 93%, fat 4% and protein 3%.
That split tells you what this food is: a sweetener with cocoa flavor, not a source of anything filling. A 2 tbsp serving gives 25.4 g of carbs, 0.8 g of protein and 0.4 g of fat. Fiber reaches 2.6 g per 100 g, about 1 g per serving, which is too little to slow anything down.
Fat is low because the syrup is made with cocoa rather than chocolate bars or cream. Saturated fat sits at 0.5 g per 100 g and cholesterol at 0. So the row to watch is sugars, not fat, and the sugar count climbs in step with every extra squeeze.
Lite syrup cuts a 2 tbsp serving in half
The USDA lists a lite version at 54 calories for 2 tbsp (35 g), against 109 for the regular 2 tbsp (39 g). Sugars drop to 10 g from 19.4 g, and carbs to 12.1 g. If you use syrup daily, that swap does more than any other change on this page.
Sodium stays small either way. The regular serving has 28 mg and the lite one 35 mg, both just 1 to 2% of the 2300 mg daily value. Potassium is 224 mg per 100 g, a modest amount that comes from the cocoa.
Brands differ in sweetness and thickness. Hershey's Genuine Chocolate Syrup, Hershey's Special Dark Mildly Sweet Chocolate Syrup, NuNaturals Chocolate Syrup, the Whole Foods Market store brand and Harris Teeter Chocolate Syrup all appear in the brand table on this page. Check the label of the bottle you own, since a thicker syrup can pack more into the same spoon.
Use it as a flavoring, not a food
Chocolate syrup works best when it flavors something that brings its own protein or fiber. Stirred into milk, drizzled over Greek yogurt or used as a dip for strawberries or banana slices, a single tablespoon gives plenty of chocolate taste for 54 calories.
Where it gets expensive is on top of foods that are already sweet: ice cream, pancakes, waffles or coffee drinks with whipped cream. There, the syrup adds sugar on sugar and nothing that keeps you full. If you watch calories, pick one sweet element per dish and let the syrup be it.
Logging helps more than willpower here, because the pour is invisible once it is mixed in. BodyPal can log chocolate syrup from a photo, which makes it easier to count the drizzle on a dessert rather than forget it.
How does chocolate syrup compare?
Here is how chocolate syrup stacks up against pancake syrup, maple syrup and chocolate powder, per 100 g and per usual serving.
Verdict: For the fewest calories per spoon, pancake syrup at 47 per tbsp edges out chocolate syrup at 54, and maple syrup sits close at 260 per 100 g against 279. Skip chocolate powder if you watch calories or sodium: it carries 372 calories and 636 mg of sodium per 100 g, versus 72 mg here.
Most popular chocolate syrup brands in the United States
Label recipes differ in how much cocoa and corn syrup they use, so Hershey's reads 237 calories per 100 g against 279 for the generic syrup above. Source: manufacturer labels / USDA FoodData Central.
Chocolate syrup FAQs
How many calories are in chocolate syrup?
A 2 tbsp serving (39 g) has 109 calories. One tablespoon (20 g) has 54 calories.
Is chocolate syrup good for weight loss?
Two tablespoons add 109 calories and 19.4 g of sugar. The lite syrup is 54 calories per 2 tbsp (35 g).
Chocolate syrup or maple syrup: which has more calories?
Chocolate syrup has 279 calories per 100 g and maple syrup 260, so they are close, with 109 calories in a 39 g serving of chocolate syrup.
How much sugar is in chocolate syrup?
There are 49.7 g of sugar per 100 g, which works out to 19.4 g in a 2 tbsp serving (39 g).
How many calories are in 1 tablespoon of chocolate syrup?
One tablespoon (20 g) of chocolate syrup has 54 calories, with 13.4 g of carbs and 12 g of sugars. Brand bottles vary slightly, so check the label if you use a specific syrup.
What are the macros in chocolate syrup?
Per 100 g, chocolate syrup has 65.1 g of carbs, 2.1 g of protein and 1.1 g of fat. Carbs supply 93% of its calories, fat 4% and protein 3%.
How much chocolate syrup is 109 calories?
109 calories is 2 tbsp (39 g) of regular chocolate syrup, the standard serving. That pour also brings 19.4 g of sugars and 25.4 g of carbs.
How many calories are in lite chocolate syrup?
Lite chocolate syrup has 54 calories per 2 tbsp (35 g), about half the 109 in regular syrup. Sugars fall to 10 g per serving from 19.4 g.
Is chocolate syrup high in sodium?
No. Chocolate syrup has 72 mg of sodium per 100 g, and a 2 tbsp serving has 28 mg, about 1% of the daily value. Sugar is the number worth watching instead.
