Honey has a reputation as a "healthier sugar." Is it? Let's look at what's actually inside a spoonful, according to standard nutrition data.
The basics per tablespoon (21 grams)
According to USDA nutrition data, one tablespoon of honey contains about:
- Calories: 64
- Carbohydrates: 17 grams
- Sugars: about 17 grams
- Fat: 0 grams
- Protein: a trace
- Fiber: 0 grams
One teaspoon is about a third of that: roughly 21 calories and 6 grams of sugar.
What kind of sugars?
Honey is mostly fructose and glucose, typically around 38% fructose and 31% glucose, with smaller amounts of maltose, sucrose and other sugars. The rest is mostly water, about 17%.
Table sugar, or sucrose, is a molecule of glucose bonded to a molecule of fructose. In honey, much of the sugar is already "split" into its separate parts, thanks to enzymes bees add during honey making.
Vitamins and minerals
Honey contains small amounts of B vitamins, vitamin C, potassium, calcium, magnesium, iron and zinc. The keyword is small. You'd need to eat an unhealthy amount of honey to get a meaningful share of your daily needs, so it's not a significant source of vitamins or minerals.
Antioxidants and other compounds
Honey contains polyphenols, including flavonoids and phenolic acids, which have antioxidant activity. Darker honeys like buckwheat generally contain more than lighter honeys. Raw honey also contains enzymes, such as glucose oxidase, and small amounts of pollen.
Honey vs table sugar
| Per teaspoon | Honey | Table sugar |
|---|---|---|
| Calories | ~21 | ~16 |
| Sugar | ~6 g | ~4 g |
| Antioxidants | Small amounts | None |
| Trace nutrients | Small amounts | None |
| Sweetness | Sweeter by volume | Baseline |
Honey has slightly more calories per teaspoon because it's denser, but it tastes sweeter, so many people use less of it.
Glycemic index
Honey's glycemic index varies by type, depending largely on its fructose-to-glucose ratio. Many honeys fall around the mid-50s to low-60s, lower than glucose and often a bit lower than table sugar, but high-fructose honeys like acacia tend to score lower still. Either way, honey still raises blood sugar.
Honey is still added sugar
On US Nutrition Facts labels, honey counts as an added sugar. The American Heart Association recommends limiting added sugar to about 25 grams a day for most women and 36 grams for most men. That's roughly 4 to 6 teaspoons of honey a day, from all sources.
Who shouldn't eat honey
- Infants under 12 months, due to the risk of infant botulism.
- People with allergies to honey, pollen or bee products.
- People managing blood sugar should talk to a healthcare professional about how honey fits their plan.
Raw vs processed honey nutrition
Raw honey is strained but not heavily filtered or heated, so it keeps more of its natural pollen, enzymes and aromatic compounds. Commercial honey is often heated and finely filtered so it pours smoothly and resists crystallizing, which can reduce some of these components. The calorie and sugar content is essentially the same either way. The difference is in the minor compounds and in flavor, which many people find richer in raw honey.
The bottom line
Honey is a whole-food sweetener with a little more going on than refined sugar: trace nutrients, antioxidant compounds and great flavor. But it's still sugar, so enjoy it in moderation.
Make every gram count
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Every barrel of our honey is third-party tested for pesticide residue. Zero caffeine, vanilla-chocolate flavor, made in the USA.
Use code WELCOME20 for 20% off your first order.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Not for infants under 12 months or anyone with bee or bee-product allergies.
