Dutch Apple Syrup (Appelstroop)
The dark heritage spread and one of the most nutritious in the Netherlands: a thick syrup made by cooking apple juice and sugar beet for many hours, famous for its exceptionally high natural plant iron. It has a medium glycemic index (≈58) and is a refined alternative to jams and chocolate spreads.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Spread a thin layer (one teaspoon) on a slice of brown bread with a slice of Dutch Gouda; this famous Dutch combination brings together iron, calcium and filling protein.
Best preparation methods
Choose traditional Rinse appelstroop with its pleasant, pure tang and no added corn syrup, and use just a thin layer, enough to cover the bread.
Important Nutritional Note
One spoonful of appelstroop supplies about 2 to 3 mg of iron, making it an excellent choice to support iron stores and haemoglobin; if you watch your blood sugar, remember to count its natural sugars.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (10 g) |
|---|---|---|
| Calories | 260 kcal | 26 kcal |
| Protein | 1.2 g | 0.1 g |
| Carbohydrate | 62 g | 6.2 g |
| Available carbohydrate | 58 g | 5.8 g |
| Fat | 0.2 g | 0 g |
| Dietary fibre | 4 g | 0.4 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Special ingredients & supplements with a glycemic index (4), it ranks 4 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Dutch Apple Syrup (Appelstroop) good for weight loss?
It can be included in moderation: it contains 4 g of fibre per 100 g, which supports fullness, and a 10 g portion gives 26 kcal.
How does Dutch Apple Syrup (Appelstroop) affect blood sugar?
Its glycemic index is 58 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 10 g portion has a glycemic load of 3.4 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Dutch Apple Syrup (Appelstroop)?
A typical 10 g portion of Dutch Apple Syrup (Appelstroop) provides about 26 kcal, 0.1 g protein, 6.2 g carbohydrate, 0 g fat and 0.4 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.