Agave Nectar vs. Honey — Health Impact and Nutrition Comparison

by Victoria Mazmanyan | Last updated on March 20, 2024

Medically reviewed by Astghik Baghinyan

Summary

Agave nectar and honey are natural sweeteners that can be used as substitutes for white sugar.

Agave nectar is plant-based, while honey is produced by bees. Agave nectar is higher in calories and fats, while honey is higher in carbohydrates and protein. However, the average serving size of agave nectar is over double that of honey.

Agave nectar is richer in all vitamins, whereas honey contains more amounts of all minerals except for sodium.

Both agave nectar and honey can positively affect weight control, but honey is the preferred choice for decreasing the chances of cardiovascular disease, diabetes, and cancer.

Overall, honey can be considered the healthier choice; however, the final decision is up to the consumer.

Introduction

Agave nectar and honey are natural sweeteners often used instead of refined white sugar as healthier options. Here, we will compare the two sweeteners to see which one is healthier or more nutritious.

Production

The name “agave nectar” is misleading since it is actually a syrup. Agave syrup is made from desert succulents called Blue Agave. After cutting the leaves of this plant, the agave base is extracted, which is later filtered and heated. The heating process breaks down the complex carbohydrates into simple sugars. After this, the juice is concentrated to achieve agave nectar. The main carbohydrate found in agave is inulin or fructosan, which is broken down into fructose. Fructose is the sweetest naturally occurring carbohydrate.

Honey, on the other hand, is made by insects in a complicated process. Bees naturally make honey to use in cold seasons or in times of scarcity. By using their long, tubular mouthparts, bees extract liquid nectar from flowering plants, after which the honey stays in the bee’s extra stomach and changes composition. When bees reach the beehive, they regurgitate the honey into the next bee’s mouth and so on until it reaches the honeycomb. At last, by fluttering their wings, bees evaporate water, making the honey denser, and seal the honeycomb with beeswax.

Appearance

Both agave nectar and honey can appear in an array of colors from pale yellow to dark brown, depending on processing, quality, and kind.

Agave nectar is usually slightly thinner than honey.

Taste and Use

Agave nectar and honey taste very similar. However, agave nectar has been described as having a bit more neutral flavor. Light agave nectar, in particular, has a much milder taste.

Nutrition

We know that artificial sweeteners are more nutritious than white sugar, but what exactly do they contain, and how do they compare to each other?

Macronutrients and Calories

One average serving size of honey is one tablespoon, equal to 21g. That is over two times less than that of agave nectar. One serving size of agave nectar is one-quarter of a cup or 55g.

The two predominant components of natural sweeteners are water and carbohydrates. Honey is slightly denser, with a water percentage of around 17, whereas agave nectar contains 23% water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Agave nectar

Protein: 0.09 g

Fats: 0.45 g

Carbs: 76.37 g

Water: 22.94 g

Other: 0.15 g

Honey

Protein: 0.3 g

Fats: 0 g

Carbs: 82.4 g

Water: 17.1 g

Other: 0.2 g

Contains more FatsFats	+∞%
Contains more WaterWater	+34.2%

Contains more ProteinProtein	+233.3%
Contains more OtherOther	+33.3%

~equal in Carbs ~82.4g

Calories

Agave nectar and honey are both high-calorie foods.

Agave nectar has a slightly higher caloric value, with 310 calories per 100g serving. The same amount of honey contains 304 calories.

Protein and Fats

Although honey is slightly richer in protein, both honey and agave nectar contain less than a gram of protein per 100g.

Agave nectar also contains less than a gram of fat, whereas honey is entirely fat-free.

Carbohydrates

Carbohydrates are naturally the main ingredient of honey and agave nectar.

The same serving size of honey contains more carbohydrates than agave nectar does. Around 76g of carbohydrates can be found in a 100g serving of agave nectar, while 100g of honey contains 82g of carbs.

However, one average serving size of honey contains 17g of carbs, while an average agave nectar serving provides 42g of carbs.

The composition of carbohydrates in both agave nectar and honey is dominated by sugars, with very little dietary fiber.

The simple sugars found in agave nectar are glucose and fructose. In addition to that, honey also contains small amounts of galactose, maltose, and sucrose.

Agave nectar usually contains around 90% fructose. Honey contains less than 50% fructose and over 40% glucose.

Vitamins

When it comes to vitamins, agave nectar is the clear winner.

The most prominent vitamins found in agave nectar are vitamin B6, vitamin K, and vitamin C, although many more vitamins are present in lower amounts.

Four vitamins can be found in agave nectar, which are absent in honey. These are vitamin A, vitamin E, vitamin B1, and vitamin K. Agave nectar is also richer in vitamin C, folate (vitamin B9), vitamin B2, vitamin B3, and vitamin B6.

Both agave nectar and honey are absent in vitamin D and vitamin B12.

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.

Agave nectar

Honey

Contains more Vitamin CVitamin C	+3300%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+334.2%
Contains more Vitamin B3Vitamin B3	+469.4%
Contains more Vitamin B6Vitamin B6	+875%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1400%
Contains more CholineCholine	+504.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

In contrast to the vitamin category, honey is the winner in this one.

Although both honey and agave nectar contain low amounts of minerals in the context of daily recommended needs, honey, by comparison, is richer in most minerals, including zinc, potassium, calcium, iron, copper, phosphorus, and magnesium.

Agave nectar and honey contain the same amount of sodium.

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.

Agave nectar

Honey

Contains more SeleniumSelenium

+112.5%

Contains more MagnesiumMagnesium	+100%
Contains more CalciumCalcium	+500%
Contains more PotassiumPotassium	+1200%
Contains more IronIron	+366.7%
Contains more CopperCopper	+300%
Contains more ZincZinc	+2100%
Contains more PhosphorusPhosphorus	+300%
Contains more ManganeseManganese	+1500%

~equal in Sodium ~4mg

Glycemic Index

Based on specific types of honey, the glycemic index can range from 35 to 87. The mean glycemic index of honey, based on seventeen different types, is 61±3 (1).

The glycemic index of agave nectar is much lower and, depending on the type can fall in the range of 10 to 20. Based on three studies, the average GI of agave nectar has been calculated to be 13 (1). Such a low GI is explained by the percentage of fructose contained in agave nectar.

This means that honey has a moderate glycemic index, while the glycemic index of agave nectar is low.

Acidity

The pH value of different types of honey can range from 3.67 to 4.11 (2). It has an acidic character.

Agave nectar is only slightly more acidic, with a pH ranging from 4.3 to 4.8 (3).

Another important physicochemical property of foods is the potential renal acid load (PRAL). This shows the capacity of the food to produce basic or acidic compounds inside the body.

Honey has been calculated to have a PRAL of -0.9, making it slightly alkaline-producing. Agave nectar, on the other hand, with a PRAL of 0, is neutral.

Weight Loss and Diets

Agave nectar and honey are both very high in calories; however, they are usually used in small amounts and are better alternatives to refined white sugar.

Both honey and agave nectar contain fewer calories than white sugar.

Some studies have suggested that honey can help suppress appetite and help lower weight gain due to lower food intake (4,5).

Similar research has been done on agave nectar, suggesting that it may have a positive influence on weight gain control, as well as glucose control in comparison to sucrose (6).

Agave nectar, being made from plants, is absolutely vegan. On the other hand, many vegans avoid using honey, as it can be considered a form of animal exploitation, and commercial honey production can endanger bees.

Health Impact

Health Benefits

Honey is rich in minerals, and agave nectar is rich in vitamins. But how exactly do these qualities translate into their health benefits?

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Honey has been researched as an antioxidant, helping to reduce oxidative stress in individuals with metabolic syndrome. Because of this, there is a strong potential for integrating honey supplementation into the management of metabolic syndrome (7).

Some types of honey have been studied to affect the cardiovascular system, lowering diastolic pressure (8).

This study confirms that polyphenols found in honey are effective in reducing the risk of coronary heart disease through three major mechanisms: improving coronary vasodilation, decreasing platelet clotting ability, and lowering LDL (bad cholesterol) levels in the blood (9).

Agave nectar can also be considered an effective source of antioxidants (10). However, more research is needed to conclude how this sweetener affects the cardiovascular system.

Diabetes

Studies have found a correlation between high intake of fructose and insulin resistance (11). This means low fructose sweeteners may help prevent diabetes or its progression. Different kinds of honey and agave nectar have different percentages of fructose; however, most have lower levels of fructose than white sugar. Honey contains less fructose than agave nectar as well.

Honey may be used as a potential antidiabetic agent, with the potential to reduce the complications of diabetes (12).

Even though honey has a higher glycemic index than agave nectar, honey is the right choice of sweetener between these two for people with diabetes.

Cancer

Despite the widespread belief that all sugar is carcinogenic, honey has been shown to have a direct anti-cancer effect on various cancer cell lines, as well as being a natural immune booster and an anti-inflammatory agent (13).

Wound Management

Honey can also be used as a natural ingredient for promoting the healing of chronic ulcers and wounds (14).

Downsides and Risks

Adverse effects of honey and agave nectar may appear based on production methods, namely contamination by antibiotics, pesticides, heavy metals, and other toxic compounds (14).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Despite the positive effect agave nectar may have on weight gain, a study has shown that even a moderate intake of high fructose liquids may have an unfavorable effect on plasma lipid profile, potentially contributing to the onset and development of metabolic syndrome (15).

Cancer

Not enough research has been done about a connection between agave nectar and cancer. However, high fructose intake has been associated with cancer growth (16).

References

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: March 20, 2024

Medically reviewed by Astghik Baghinyan

Infographic

Infographic link

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Agave nectar

Starch: 0 g

Sucrose: 0 g

Glucose: 12.43 g

Fructose: 55.6 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Honey

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 FructoseFructose

+35.8%

Contains more SucroseSucrose	+∞%
Contains more GlucoseGlucose	+187.6%
Contains more MaltoseMaltose	+∞%
Contains more GalactoseGalactose	+∞%

~equal in Starch ~0g

~equal in Lactose ~0g

Comparison summary table

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


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

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	310kcal	304kcal
Protein	0.09g	0.3g
Fats	0.45g	0g
Vitamin C	17mg	0.5mg
Net carbs	76.17g	82.2g
Carbs	76.37g	82.4g
Magnesium	1mg	2mg
Calcium	1mg	6mg
Potassium	4mg	52mg
Iron	0.09mg	0.42mg
Sugar	68.03g	82.12g
Fiber	0.2g	0.2g
Copper	0.009mg	0.036mg
Zinc	0.01mg	0.22mg
Phosphorus	1mg	4mg
Sodium	4mg	4mg
Vitamin A	156IU	0IU
Vitamin A	8µg	0µg
Vitamin E	0.98mg	0mg
Manganese	0.005mg	0.08mg
Selenium	1.7µg	0.8µg
Vitamin B1	0.122mg	0mg
Vitamin B2	0.165mg	0.038mg
Vitamin B3	0.689mg	0.121mg
Vitamin B5		0.068mg
Vitamin B6	0.234mg	0.024mg
Vitamin K	22.5µg	0µg
Folate	30µg	2µg
Choline	13.3mg	2.2mg
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	55.6g	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
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

24%

Minerals Daily Need Coverage Score

Comparison summary

Which food is richer in minerals?

Honey is relatively richer in minerals

Which food is lower in Sugar?

Agave nectar is lower in Sugar (difference - 14.09g)

Which food is lower in glycemic index?

Agave nectar is lower in glycemic index (difference - 48)

Which food is cheaper?

Agave nectar is cheaper (difference - $1)

Which food is richer in vitamins?

Agave nectar is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food contains less Sodium?

The foods are relatively equal in Sodium (4 mg)

Which food contains less Saturated Fat?

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