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Calories in Honey

Q: How many calories in honey?

Honey has 304 calories per 100g. 1 tablespoon (21g): 64 kcal. 1 teaspoon (7g): 21 kcal.

Source: USDA FoodData Central · Data verified by CaloriesCalc

304

kcal

per 100g

0.3

Protein

0.0

Fat

82.4

Carbs

0.2

Fiber

kcal per tablespoon (21g)

304

kcal per 100g

kcal per teaspoon (7g)

🍯

⚠️82.4g sugar per 100g — essentially pure sugar

🍯64 kcal per tablespoon

🔬Trace antioxidants and enzymes

🦠Antibacterial properties — Manuka has most

😌GI ~58 — slightly lower than table sugar (65)

⚠️Never for infants under 1 year — botulism risk

🍽 Calculate Calories for Any Amount of Honey

Weight100g

Nutrition Facts

Per 100g honey

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Honey contains 304 calories per 100g — 64 kcal per tablespoon. Primarily sugar (82.4g/100g — fructose 40%, glucose 30%). Despite being 'natural', honey is essentially sugar from a calorie perspective. Contains trace antioxidants, enzymes, and antibacterial compounds (particularly Manuka). GI ~58 — similar to table sugar. Marginally better than refined sugar but not a health food. Never give to infants under 1 year.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Sugar	82.4g	High
Potassium	52mg	1%
Calcium	6mg	1%
Iron	0.4mg	2%
Magnesium	2mg	0%
Phosphorus	4mg	0%
Riboflavin	0.04mg	3%
Vitamin C	0.5mg	1%
Zinc	0.2mg	2%
Sodium	4mg	0%

Calories in Honey by Weight

Weight	Calories	Protein	Net Carbs	Fat

Macronutrient Breakdown — per 100g

Fat0.0g · 0% of calories

Protein0.3g · 0% of calories

Carbohydrates82.4g · 100% of calories

Fiber0.2g · Net carbs: 82.2g

Raw honey has more antioxidants than processed. Manuka (UMF 10+) has highest antibacterial properties. GI 58 — similar to sucrose (65). Fructose 40%, glucose 30%, sucrose 8%, water 17%.

Key Nutrients

⚠️

Sugar

82.4g

High

Mostly fructose+glucose — rapidly absorbed

🔬

Polyphenols

~30mg

Trace

Honey Nutrition Facts

Honey vs Sugar — The Reality

Honey (304 kcal/100g, GI 58) vs table sugar (387 kcal/100g, GI 65). Honey is lower in calories (by 21%) and has a marginally lower GI. However, using honey tablespoon-for-tablespoon actually delivers more calories than sugar (honey is denser). Using honey instead of sugar for 'health' reasons is not supported by meaningful nutritional evidence.

Antibacterial Properties — The Science

Honey's antibacterial activity comes from: hydrogen peroxide (enzyme-produced), high osmotic pressure, low water activity, low pH (~3.9), and in Manuka honey, methylglyoxal (MGO). These properties make honey effective for wound healing topically and help preserve honey at room temperature indefinitely.

Antioxidant Content — Modest

Honey contains polyphenols with antioxidant properties. Darker honeys (buckwheat, Manuka) have 4-10× more antioxidants than light honeys. A tablespoon of raw dark honey provides approximately the antioxidant equivalent of a small apple — real but modest, and must be weighed against 64 kcal and 17g sugar per tablespoon.

Infant Risk — Clostridium botulinum

Honey should NEVER be given to infants under 12 months. Honey can contain Clostridium botulinum spores — harmless to adults but potentially lethal to infants whose digestive systems cannot prevent botulinum toxin production. Infant botulism is rare but very serious.

Compare Honey Calories

Is Honey Suitable for Your Diet?

❌

Weight loss

No — pure sugar calories

❌

Keto

No — 82g carbs

✅

Paleo

Yes — natural sweetener

✅

Gluten-free

Yes

❌

Diabetic

No — rapid sugar spike

⚠️

Vegan

Debated — bee product

✅

Vegetarian

Yes

❌

Infants under 1

Never — botulism risk

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Frequently Asked Questions

How many calories in honey?

Honey has 304 calories per 100g. 1 tablespoon (21g): 64 kcal. 1 teaspoon (7g): 21 kcal.

Is honey healthier than sugar?

Marginally — honey has a slightly lower GI (58 vs 65), trace antioxidants, and antibacterial properties. However, from a calorie and blood sugar perspective, they're nearly identical. Both should be used sparingly.

Is raw honey better?

Raw honey contains more enzymes and antioxidants (up to 4× more than processed honey). For potential health benefits, raw honey is preferable.

What is Manuka honey?

Manuka from New Zealand contains methylglyoxal (MGO) — potent antibacterial activity. UMF 10+ is considered therapeutic. Evidence supports topical wound healing.

Is honey keto?

No — 82g carbs per 100g. Even 1 tablespoon has 17g net carbs.

Honey for sore throat?

Evidence supports honey reducing cough frequency in children (WHO includes it in cough management guidelines). A tablespoon in warm water is a practical, evidence-supported home remedy.