Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is honey?

Is honey healthy? It is a sweetener, best used in small amounts. Honey scores 0/100 on the HowHealthyIs Score: 100 g provides 304 kcal. Nutrition guidelines count it as added sugar, the same as table sugar or syrup, and its vitamins and minerals are minimal at normal serving sizes. Source: USDA FoodData Central.

  • Contains added sugar
  • Calorie-dense
  • Low fat
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Honey ranks higher than 0% of them.

Counts in favor (% daily value per 100 kcal)

  • Iron1%
  • Potassium0%
  • Fiber0%
  • Protein0%
  • Vitamin C0%
  • Magnesium0%
  • Calcium0%
  • Vitamin A0%
  • Vitamin E0%

Counts against

  • Saturated fat0%
  • Added sugars54%
  • Sodium0%

Raw NRF9.3: 2 minus 54 = -52. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in honey?

Calories64kcal
Protein<0.1g
Carbohydrates17g
Fat0g
Fiber<0.1g
Sugars17g
Nutrition facts for honey. Per 100 g and for the selected portion (21 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories304 kcal64 kcal
Protein0.3 g<0.1 g0%
Carbohydrates82 g17 g6%
Fiber0.2 g<0.1 g0%
Sugars82 g17 g
Added sugars82 g17 g34%
Fat0 g0 g0%
Saturated fat0 g0 g0%
Vitamins
Vitamin A0 µg0 µg0%
Vitamin C0.5 mg0.1 mg0%
Vitamin E0 mg0 mg0%
Minerals
Calcium6 mg1.3 mg0%
Iron0.4 mg<0.1 mg0%
Potassium52 mg11 mg0%
Magnesium2 mg0.4 mg0%
Sodium4 mg0.8 mg0%

Source: USDA FoodData Central, "Honey" (FDC 169640). Values rounded.

Why is honey good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use it

  • Sweetening yogurt or tea in small amounts
  • Flavor, rather than nutrition

What should you watch out for?

  • Counts toward the daily limit for added sugars.
  • Never give honey to babies under 12 months because of the risk of infant botulism.

What can you eat instead of honey?

Foods you can use the same way with a higher HowHealthyIs Score.

Dates

277 kcal per 100 g

30

High in fiber, High in potassium

Banana

89 kcal per 100 g

49

Source of potassium, Low fat

How does honey compare?

Common questions about honey

Is honey healthier than sugar?
Only slightly different. Honey has trace antioxidants and is a little sweeter, so you may use less, but nutritionally it is still added sugar: about 64 kcal per tablespoon.
How many calories are in honey?
100 g of honey has 304 kcal. A typical portion, 1 tbsp (21 g), has about 64 kcal.
How much protein is in honey?
Honey has 0.3 g of protein per 100 g, or about <0.1 g in 1 tbsp.
Is honey good for weight loss?
Honey is fairly calorie-dense (304 kcal per 100 g), so portion size matters more than the food itself. 1 tbsp is about 64 kcal.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Honey", FDC ID 169640. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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Pending. A registered dietitian signs off every food page before launch. Our reviewers

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More: Oils, sweets & spreads ranked, foods high in iron.