Honey vs. Stevia — Health Impact and Nutrition Comparison

by Victoria Mazmanyan | Last updated on November 02, 2022

Medically reviewed by Igor Bussel

Summary

In short, stevia is a natural sweetener that provides 0 calories and carbohydrates as it is not absorbed into the bloodstream. Thus, honey is naturally higher in calories, carbohydrates, vitamins, and minerals.

Honey has a moderate glycemic and insulin index value, while these values for stevia are 0.

Honey and stevia have beneficial effects on cardiovascular health; however, processed, purified stevia can lead have an adverse impact.

Table of contents

Introduction

Classification

Taste and Use

Nutrition

Macronutrients and Calories

Calories
Carbohydrates
Protein and Fats

Vitamins and Minerals

Glycemic Index

Insulin Index

Health Impact

References

Introduction

Choosing a healthy sweetener has become one of the most talked about topics in nutrition today. In this article, we will compare stevia and honey, two sweeteners often referred to as healthy alternatives to sugar, and see their differences in nutrition and health impact.

Classification

Both stevia and honey are classified as natural sweeteners: stevia is made from leaves of the plant called Stevia rebaudiana, belonging to the sunflower family, and honey is made by foraging bees.

Processed purified forms of stevia are at times considered to be artificial sweeteners, such as the steviol glycoside additive E960.

Taste and Use

Stevia is used as a sweetener in the production of soft drinks, such as sodas, canned fruit, jams, dairy products, such as ice cream, and desserts. Stevia is also used as a substitute for white sugar.

Honey has similar uses but is less commonly used in the production of soft drinks and confectionaries.

Honey is 25% sweeter than sucrose, while stevia, depending on the production method, can be 300 times sweeter than sucrose.

Nutrition

The infographics below show information about 100g serving sizes of herbal extract powder from Stevia leaf and raw honey.

However, these sweeteners are usually used in smaller serving sizes. One average serving size of stevia can be considered 1 package, weighing 1g, while one 0.5oz packet of honey is 14g. One tablespoon of honey equals 21g.

Macronutrients and Calories

Stevia consists of 100% carbs, while honey consists of 82% carbohydrates, 17% water, and 1% other nutrients.

Calories

Stevia is well known for containing no calories, whereas honey is a high-calorie food. One tablespoon of honey provides 64 calories.

Purified stevia provides zero calories as it does not metabolize in the body. Steviol compounds are not absorbed in the gastrointestinal tract but metabolized by gut bacteria. There is no accumulation of stevia compounds in the blood (1).

Carbohydrates

Stevia consists of 100% carbohydrates; however, these compounds aren’t carbohydrates in the strict sense. The sweet taste of stevia is due to naturally occurring part-carbohydrate compounds called steviol glycosides.

The carbohydrate content of honey makes up about 95% of its dry weight. One tbsp of honey provides 6g of carbohydrates, while 100g or 5 tbsp of honey contains 82.2g. The sugar content of honey is made up predominantly of fructose and glucose.

Purified stevia leaf extracts can contain one steviol glycoside or several different glycosides, which can be up to 300 times sweeter than sucrose (1).

Protein and Fats

Stevia and honey contain negligible amounts of protein and fats.

Vitamins and Minerals

Stevia does not contain vitamins or minerals, therefore, honey is relatively richer in both.

However, honey is generally not a good source of many vitamins. It contains moderate levels of vitamin C and low levels of some B-group vitamins.

Honey also contains moderate levels of manganese and iron and lower levels of other minerals.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Honey

Stevia

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+∞%

~equal in Vitamin A ~0IU

~equal in Vitamin E ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Honey

Stevia

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-100%

Glycemic Index

Depending on the variety, the glycemic index value of honey can fall in the range of 35 to 74. However, the mean glycemic index of 17 types of honey has been calculated to be 61. This puts honey in the moderate glycemic index category (2).

On the other hand, stevia has a glycemic index of 0, as its carbohydrates are not absorbed in the bloodstream and do not increase blood glucose levels.

Insulin Index

The insulin index shows the increase of insulin in the blood after consumption of the food.

Honey has been researched to have an insulin index value in the range of 40 to 67. The average insulin index of honey is 62. This can be considered a moderate insulin index.

Stevia, once again, has an insulin index value of 0, as it has been found not to raise insulin levels (3).

Health Impact

Cardiovascular Health

Honey has been studied to have a variety of heart health beneficial properties by improving lipid metabolism, antioxidant activity, reducing blood pressure, restoring heartbeat, and reducing the area of myocardial infarction (4).

Recent research has also suggested that stevia and its metabolites promote cardiovascular health and reduce high blood pressure. In experimental animals, stevia intake showed improved lipid levels and decreased atherosclerosis (5).

However, a higher intake of artificial sweeteners, including steviol glycosides (E960), has been correlated with increased cardiovascular disease risk (6).

Diabetes

As mentioned previously, stevia consumption does not affect blood glucose, insulin, or lipid levels. Stevia can be an alternative tea sweetener to sucralose in diabetic patients (3).

Overall, studies have concluded stevia to have antidiabetic properties, reducing blood glucose and improving metabolism (7).

Despite the moderate glycemic index, honey has also been researched to have antidiabetic properties, reducing blood glucose and potentially preventing diabetic complications (8).

Cancer

Research has found both honey and stevia to have anticarcinogenic and antitumor properties (9, 10).

References

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: November 02, 2022

Medically reviewed by Igor Bussel

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Honey

Protein: 0.3 g

Fats: 0 g

Carbs: 82.4 g

Water: 17.1 g

Other: 0.2 g

Stevia

Protein: 0 g

Fats: 0 g

Carbs: 100 g

Water: 0 g

Other: 0 g

Contains more ProteinProtein	+∞%
Contains more WaterWater	+∞%
Contains more OtherOther	+∞%

Contains more CarbsCarbs

+21.4%

~equal in Fats ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Glycemic Index
Lower in price
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal
Lower in Saturated Fat	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	304kcal	0kcal
Protein	0.3g	0g
Vitamin C	0.5mg	0mg
Net carbs	82.2g	100g
Carbs	82.4g	100g
Magnesium	2mg	0mg
Calcium	6mg	0mg
Potassium	52mg	0mg
Iron	0.42mg	0mg
Sugar	82.12g	0g
Fiber	0.2g	0g
Copper	0.036mg	0mg
Zinc	0.22mg	0mg
Phosphorus	4mg	0mg
Sodium	4mg	0mg
Manganese	0.08mg	0mg
Selenium	0.8µg	0µg
Vitamin B2	0.038mg	0mg
Vitamin B3	0.121mg	0mg
Vitamin B5	0.068mg	0mg
Vitamin B6	0.024mg	0mg
Folate	2µg	0µg
Choline	2.2mg	0mg
Tryptophan	0.004mg
Threonine	0.004mg
Isoleucine	0.008mg
Leucine	0.01mg
Lysine	0.008mg
Methionine	0.001mg
Phenylalanine	0.011mg
Valine	0.009mg
Histidine	0.001mg
Fructose	40.94g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet
Low Fats diet	Equal
Low Carbs diet
Low Glycemic Index diet

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

Minerals Daily Need Coverage Score

Comparison summary

Which food is lower in Sugar?

Stevia is lower in Sugar (difference - 82.12g)

Which food contains less Sodium?

Stevia contains less Sodium (difference - 4mg)

Which food is lower in glycemic index?

Stevia is lower in glycemic index (difference - 61)

Which food is cheaper?

Stevia is cheaper (difference - $3)

Which food is richer in minerals?

Honey is relatively richer in minerals

Which food is richer in vitamins?

Honey is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food contains less Saturated Fat?

The foods are relatively equal in Saturated Fat (0 g)