Honey: Calories, Nutrition Facts, and Health Benefits (2026)

Honey contains 64 calories per 1 tablespoon (21 g), with 0.1 g of protein, 17.3 g of carbohydrates, and 17.2 g of sugar. It has no fiber or fat, making it notable for its natural sugars. The glycemic index is about 58, and the glycemic load is approximately 10.

This page provides detailed information on the nutritional profile of honey, including its calorie content and health benefits. It also explores how honey compares to other sweeteners and its impact on blood sugar levels.

Honey Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for honey, detailing its macronutrient composition per 1 tablespoon and per 100 grams.

Values are for 1 tbsp (21 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	64	304	3%
Protein	0.1 g	0.3 g	0%
Carbohydrates	17.3 g	82.4 g	6%
Fiber	0.0 g	0.2 g	0%
Sugar	17.2 g	82.1 g	-
Fat	0.0 g	0.0 g	0%
Vitamin C	0.1 mg	0.5 mg	0%
Potassium	11 mg	52 mg	0%

About 100% of honey calories come from carbohydrates, 0% from protein and 0% from fat.

Honey by Health Goal

In this section, we evaluate how honey rates against common health and dietary goals, providing insights into its suitability for various lifestyles.

Goal	Rating	Why
Weight loss	Fair	64 calories per serving
Blood sugar / diabetes	Moderate	Glycemic load of about 10 per serving, and it is high in sugar (17.2 g)
Immunity	Fair	Not a significant source of immune-supporting nutrients
Digestion	Fair	Very low in fiber
Heart health	Fair	High in sugar (17.2 g per serving)
Muscle gain	Fair	Low in protein (0.1 g per serving)

Honey and Blood Sugar

Glycemic index: 58. Glycemic load: 10 per serving.

Honey has a glycemic index of about 58 and a glycemic load of around 10 per serving. It is high in sugar (17.2 g per serving), so it can raise blood sugar quickly. Eating it with protein, fat or fiber slows the rise.

How Honey Compares to Other Sweets and Treats

The comparison table highlights how honey stacks up against other sweeteners, allowing for a clearer understanding of its nutritional standing.

Sweet (per 100 g)	Calories	Sugar (g)	Fat (g)	Protein (g)
Honey	304	82.1	0.0	0.3
Maple Syrup	260	60.4	0.1	0.0
Gummy Bears	325	47.0	0.2	6.9
Nutella	539	56.3	30.9	6.3

Honey Myths, Checked

Honey is a healthy, calorie-free sweetener , False. Honey is about 64 calories per tablespoon, more than table sugar by volume.

Raw honey has dramatically more nutrients , Misleading. Raw honey has trace enzymes and antioxidants, but it is still mostly sugar.

How to Track Honey

Treats like honey are easy to under-log, because the serving on the label is often smaller than what people actually eat, so portion size is everything. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log honey accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every candy and chocolate bar by brand, calories in popular desserts and bakery items, and every sugar and sweetener decoded.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 tbsp of honey?

One tablespoon of honey contains 64 calories. This makes it a calorie-dense sweetener, so portion control is important for those monitoring their caloric intake.

Is honey good for weight loss?

Honey can be beneficial for weight loss when used in moderation. It is a natural sweetener that may help satisfy sweet cravings, but it is still high in calories and should not replace whole foods.

Can people with diabetes eat honey?

People with diabetes can consume honey, but it should be done cautiously. Honey has a glycemic index of about 58, which can affect blood sugar levels, so moderation is key.

How much protein is in honey?

Honey contains 0.1 g of protein per tablespoon. While it is not a significant source of protein, it does provide energy through its carbohydrate content.

Is honey high in sugar?

Yes, honey is high in sugar, with 17.2 g of sugar per tablespoon. Most of the carbohydrates in honey come from natural sugars, primarily fructose and glucose.

Is honey healthier than sugar?

Honey is often considered healthier than refined sugar due to its natural origin and potential antioxidants. However, it is still important to consume it in moderation.

Key Takeaways

• Honey has 64 calories per tablespoon.
• It contains 17.3 g of carbohydrates, primarily from sugar.
• Honey has a glycemic index of approximately 58.
• It provides 0.1 g of protein per tablespoon.
• Honey is high in natural sugars, with 17.2 g per tablespoon.
• Moderation is essential when consuming honey, especially for those with diabetes.