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Honey vs. Sugar — What's The Healthier Choice?

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on January 18, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Sugar
vs
Honey

Summary

Honey is the healthier and more nutritious choice you should make when it comes to honey vs sugar. Honey is lower in calories and carbs, yet it’s sweeter. In addition, it contains flavonoids and polyphenols that positively impact our health. In comparison, table sugar is made of sucrose and does not positively impact our health. In high amounts, it is associated with adverse health impacts. 

Introduction 

We all consume honey and sugar daily. Even if we don’t know it directly, we always consume something containing it. When consuming sugary foods, such as sugar and honey, it is important to know how they impact our health. 

This article compares honey and sugar with an in-depth comparison of their health impacts. 

Nutrition

When it comes to sugar, it’s 100% carbs. There are no vitamins, minerals, fats, and proteins. 

Sugar is made of sucrose.

Regarding the nutritional profile of honey, we have a more nutrient-dense food.

Honey is lower in calories; there are 304 calories in 100g of honey, whereas sugar contains 386 calories. The main reason is that honey comprises 82g of carbs and 17g of water.

Honey is richer in vitamins and minerals, such as vitamin B2 and magnesium. However, their amount is not so remarkable.

In the charts below, you can visualize their distribution. 

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.
Sugar
1
:
9
Honey
Contains less Sodium -75%
Contains more Calcium +500%
Contains more Iron +740%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +2500%
Contains more Zinc +2100%
Contains more Copper +414.3%
Contains more Manganese +1900%
Contains more Selenium +33.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 1% 1% 1% 3% 1% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 16% 2% 2% 5% 1% 6% 12% 11% 5%
Contains less Sodium -75%
Contains more Calcium +500%
Contains more Iron +740%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +2500%
Contains more Zinc +2100%
Contains more Copper +414.3%
Contains more Manganese +1900%
Contains more Selenium +33.3%

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.
Sugar
0
:
6
Honey
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 5% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 2% 0% 9% 3% 5% 6% 2% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

You can read about honey vs brown sugar in this article. 

Glycemic Index

Contrary to the more common belief that sugar has a glycemic index of 100. The glycemic index of sugar is 65.

The glycemic index of sugar being 65 is that it only made 50% of glucose, and the other 50% is fructose. 

In comparison, the glycemic index of honey is 60. 

For a deep dive into the glycemic index of honey, you can read this article.

Sweetness

Honey is sweeter than table sugar. This means consuming less honey and fewer calories for the sweetness needed than sugar.

Quality

Ideally, the best honey that you should consume is from trusted beekeepers who don’t mix sugar with their honey. It’s best to get seasonal honey aswell since beekeepers often feed their bees sugary water to produce honey quickly and in higher amounts. 
So find a trusted beekeeper and get the honey from there. 

You won’t find them on supermarket shelves.   

Health Impacts 

Considering sugar and honey in a comparison regarding health impacts. Honey is a healthier option when it comes to that comparison. 

The reason is that honey is more of a nutritious food that contains micronutrients, enzymes, and other bioactive compounds such as polyphenols and flavonoids that positively impact our health. 

Diabetes

In diabetic patients, it’s best if they do not consume excess sugar. In cases of insulin resistance, whatever the source of glucose, if post-prandial, there are frequent spikes for long durations. Diabetic complications will start to appear. 
In this case, sugar is a major red flag. Consumption of table sugar, especially in higher amounts, is associated with increased risks of diabetes (1). 

It is important to note that occasionally consuming 1 teaspoon of sugar will not cause diabetes. The dose matters. 
In comparison, honey can be used as an alternate sugar since it is sweeter. However, it’s best to reduce overall foods that would cause glucose spikes in diabetes. 

Overall, some data indicates that the consumption of honey positively affects diabetes. However, it’s best to keep it in low-moderate amounts (2). 

Anti-Inflammatory Effects

Honey contains polyphenols and flavonoids that have antioxidative effects. Sugar doesn’t have these properties. Honey is not refined; especially good honey from a trusted beekeeper is ideal (3).

Some references indicate that high sugar consumption in parallel with processed food has detrimental effects on our bodies by increasing risks of inflammatory damage (4).

Cancer

Honey has been shown to have cytotoxic effects on cancer cells. This doesn’t indicate that you can treat cancer, but having proper nutrition on a lifelong basis can decrease your risks of carcinogenesis (5). 

Epidemiological studies have found an association with high sugar intake in high frequencies with the development of cancer (6).

Botulism

There are many cases of botulism in pediatric ages. Raw honey shouldn't be given to babies up to 12 months because it can contain botulinum toxin that can cause botulism in babies (7). 

Allergies

Honey is derived from pollen, which is highly allergic to most people. However, honey has been shown to positively affect allergic rhinitis symptoms by decreasing its symptoms (8). 

You can read about brown sugar vs. sugar in this article. 

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: January 18, 2024
Medically reviewed by Igor Bussel

Infographic

Sugar vs Honey infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
1
:
3
Honey
Contains more Carbs +21.3%
Contains more Protein +∞%
Contains more Water +85400%
Contains more Other +∞%
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more Carbs +21.3%
Contains more Protein +∞%
Contains more Water +85400%
Contains more Other +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sugar
1
:
4
Honey
Contains more Sucrose +11113.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
44% 50% 2% 4%
Starch: 0 g
Sucrose: 0.89 g
Glucose: 35.75 g
Fructose: 40.94 g
Lactose: 0 g
Maltose: 1.44 g
Galactose: 3.1 g
Contains more Sucrose +11113.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sugar Honey
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Sugar Honey Opinion
Net carbs 99.98g 82.2g Sugar
Protein 0g 0.3g Honey
Carbs 99.98g 82.4g Sugar
Calories 387kcal 304kcal Sugar
Fructose 0g 40.94g Honey
Sugar 99.8g 82.12g Honey
Fiber 0g 0.2g Honey
Calcium 1mg 6mg Honey
Iron 0.05mg 0.42mg Honey
Magnesium 0mg 2mg Honey
Phosphorus 0mg 4mg Honey
Potassium 2mg 52mg Honey
Sodium 1mg 4mg Sugar
Zinc 0.01mg 0.22mg Honey
Copper 0.007mg 0.036mg Honey
Manganese 0.004mg 0.08mg Honey
Selenium 0.6µg 0.8µg Honey
Vitamin C 0mg 0.5mg Honey
Vitamin B2 0.019mg 0.038mg Honey
Vitamin B3 0mg 0.121mg Honey
Vitamin B5 0mg 0.068mg Honey
Vitamin B6 0mg 0.024mg Honey
Folate 0µg 2µg Honey
Tryptophan 0.004mg Honey
Threonine 0.004mg Honey
Isoleucine 0.008mg Honey
Leucine 0.01mg Honey
Lysine 0.008mg Honey
Methionine 0.001mg Honey
Phenylalanine 0.011mg Honey
Valine 0.009mg Honey
Histidine 0.001mg Honey

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar Honey
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
0%
Sugar
2%
Honey
Minerals Daily Need Coverage Score
1%
Sugar
6%
Honey

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 3mg)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $2.9)
Which food is lower in Sugar?
Honey
Honey is lower in Sugar (difference - 17.68g)
Which food is lower in glycemic index?
Honey
Honey is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Honey
Honey is relatively richer in minerals
Which food is richer in vitamins?
Honey
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/nutrients
  2. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.