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Honey Nutrition: Complete Data of All Nutrients

*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on September 29, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan


Around 95% of honey’s dry weight is comprised of simple sugars, mainly fructose and glucose. Honey also contains small amounts of protein, vitamins, minerals, and various health-beneficial phytochemicals.


Honey is one of the most popular natural sweeteners worldwide. Traditional medicine is often used for its protective and healthful qualities. In this article, we will delve into the nutritional properties of honey and discuss its components in detail.


This article will mainly focus on the nutrition of 100g of commercial honey while also mentioning key distinctions of raw honey. (1).

One average serving size of honey is one tablespoon, equal to 21g.

Other serving sizes include one teaspoon, equal to 7g, one packet or half an ounce, weighing 14g, and one cup containing 339g of honey.

Honey’s nutrient content consists of 82% carbs, 17% water, and less than 1% other nutrients.

Macronutrients chart

81% 17%
Daily Value: 1%
0.3 g of 50 g
Daily Value: 0%
0 g of 65 g
Daily Value: 27%
82.4 g of 300 g
Daily Value: 1%
17.1 g of 2,000 g
0.2 g


The unusually rich carbohydrate content of honey makes it a higher-than-average calorie product. One hundred grams of honey provides 304 calories.

We compared honey to all foods in our database and found it is in the top 29% percent of foods high in calories. So, 71% of foods contain fewer calories than honey does.

Calories per Serving

It is necessary to mention that honey is rarely used in such large amounts.

One tablespoon contains roughly 21 grams of honey and 64 calories accordingly. A teaspoon of honey contains only 21 calories.

Burning Estimates

In the table below, we have calculated which duration of a specific workout will burn the number of calories (64kcal) provided by one tablespoon of honey, using a method called MET or Metabolic Equivalent of a Task (2, 3).

The burning estimates naturally vary based on body weight. We present calculations for a 70kg and a 100kg person.

 70kg person100kg person
Walking13 min9 min
Running5 min3 min
Cycling5 min3 min
Dancing7 min5 min

In the following table, you can see the number of minutes a person weighing 70kg would need to walk to burn the calories provided by different serving sizes of honey.

Serving SizeCaloriesWalking minutes to burn the calories
100g304kcal~1 hour
1 tablespoon (21g)64kcal13 minutes
1 teaspoon (7g)21kcal4 minutes


As expected, honey has a very high carbohydrate content. About 95 to 97% of honey’s dry weight is comprised of carbohydrates.

A 100g serving of honey, equalling around 5tbsp, contains 82.2g of carbohydrates.

This puts honey in the top 2% of foods in our database as a source of carbohydrates.

Five tablespoons of honey provide 27% of the recommended daily value of carbohydrates.

While the difference is not outstanding, raw honey tends to be slightly lower in carbohydrates, containing 81g per 100g serving.

Due to this high carbohydrate content, honey can be an excellent energy source for athletes (4).

Carbohydrates per Serving

One average serving size of honey per person is 1 tbsp, weighing 21g. The average serving size of honey provides 17.3g of carbohydrates.

One teaspoon of honey weighs 7g on average. This means you’re consuming almost 6g of carbs when eating a teaspoon of honey.

Dietary Fiber

Honey consists of 99.8% of net carbs, containing 82.1g of net carbs and only 0.2g of dietary fiber.

Fiber content ratio for Honey

Sugar: 82.12 g
Fiber: 0.2 g
Other: 0.08 g


The sugar content of honey consists predominantly of fructose (50%) and glucose (44%).

Honey also contains smaller amounts of sugars such as sucrose, maltose, and galactose.

Carbohydrate type breakdown

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

Raw honey is also lower in sugars, containing 76g per 100g serving.


FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are carbohydrates that are poorly absorbed in the small intestine.

Fructose is a monosaccharide that is only partially absorbed in the small intestine, while the rest is fermented by gut microbiota. Thus, honey is considered a high-FODMAP food.

FODMAPs are safe for most people; however, people with Crohn’s disease and ulcerative colitis, IBS, and other functional gastrointestinal disorders should avoid high FODMAP foods, as they may trigger or worsen the symptoms (5, 6).

Only one tablespoon of honey may be considered to be low in FODMAPs.


Honey contains negligible protein - less than half a gram per 100g serving.

This low content includes free amino acids and enzymes, such as diastase, invertase, and glucose oxidase. These enzymes help break down the carbohydrates of honey (7).

The main free amino acid of honey is the non-essential proline, making up about 50% of the total amino acid content (7).

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 5% 2% 2% 2% 2% 1% 2% 2% 1%
Tryptophan: 4 mg of 280 mg 1%
Threonine: 4 mg of 1,050 mg 0%
Isoleucine: 8 mg of 1,400 mg 1%
Leucine: 10 mg of 2,730 mg 0%
Lysine: 8 mg of 2,100 mg 0%
Methionine: 1 mg of 1,050 mg 0%
Phenylalanine: 11 mg of 1,750 mg 1%
Valine: 9 mg of 1,820 mg 0%
Histidine: 1 mg of 700 mg 0%


Honey is entirely absent in fats.


Honey is relatively low in vitamins overall.

The vitamin found in the highest amount is vitamin C, with 0.5mg per 100g serving. However, this only covers 1% of the daily needed value of this vitamin.

Honey also contains small amounts of vitamins B2, B3, B5, and B6 and the folate form of vitamin B9.

Honey completely lacks fat-soluble vitamins A, D, E, and K and water-soluble vitamins B1 and B12.

Vitamin coverage chart

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%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0.5 mg of 90 mg 1%
Vitamin B1: 0 mg of 1 mg 0%
Vitamin B2: 0.038 mg of 1 mg 3%
Vitamin B3: 0.121 mg of 16 mg 1%
Vitamin B5: 0.068 mg of 5 mg 1%
Vitamin B6: 0.024 mg of 1 mg 2%
Folate: 2 µg of 400 µg 1%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%


Honey contains most minerals but in small quantities. It can not be considered a good source of minerals, considering the small serving sizes of honey.

Honey is relatively rich in iron and manganese. It also contains low levels of zinc, selenium, copper, calcium, potassium, magnesium, and phosphorus.

Honey is low in sodium, containing only 4mg per 100g serving.

Essential trace components can also be found in honey, including silicon, rubidium, vanadium, zirconium, lithium, and strontium. However, some heavy metals such as lead, cadmium, and arsenic are present as pollutants (8).

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 2% 16% 2% 2% 5% 1% 6% 12% 11% 5% 2%
Calcium: 6 mg of 1,000 mg 1%
Iron: 0.42 mg of 8 mg 5%
Magnesium: 2 mg of 420 mg 0%
Phosphorus: 4 mg of 700 mg 1%
Potassium: 52 mg of 3,400 mg 2%
Sodium: 4 mg of 2,300 mg 0%
Zinc: 0.22 mg of 11 mg 2%
Copper: 0.036 mg of 1 mg 4%
Manganese: 0.08 mg of 2 mg 3%
Selenium: 0.8 µg of 55 µg 1%
Choline: 2.2 mg of 550 mg 0%


The nutritional content of honey is not only determined by its well-known nutrients but also by various phytochemicals or phytonutrients. These compounds are found in small amounts but can play a significant role in the biomedical properties of honey.


Phenolic compounds are naturally strong antioxidants that help prevent cell damage caused by oxidative stress. They are the predominant phytochemicals influencing honey's therapeutic value. 

The two predominant polyphenolic compounds in honey are flavonoids and phenolic acids. Nearly thirty types of polyphenols can be found in honey. These vary greatly depending on the floral source and production conditions but usually include galangin, quercetin, kaempferol, luteolin, and isorhamnetin (8). 

According to studies, honey polyphenols are highly bioavailable or absorbable, as honey lacks the food matrix and is not exposed to chemical reactions such as extraction or decoction. (9).

Honey phenolic compounds help fight microbial infections and may reduce the risk of developing cancer and heart disease. Honey may reduce plasma levels of fructosamine, glycosylated hemoglobin, and glucose in patients with diabetes (10).

Organic Acids

The primary organic acid found in honey is the product of glucose oxidation, gluconic acid. Other organic acids include acetic, formic, and citric acids (8). These compounds give honey its acidic quality.

Volatile Compounds

The volatile compounds found in honey are low in amount but large in variety. These include aldehydes, alcohols, hydrocarbons, ketones, acid esters, benzene and terpene and their derivatives, pyran, sulfur, furan, and cyclic compounds (8).

These compounds are often responsible for the aroma and physical characteristics of honey.

Glycemic Index

The glycemic index of honey differs based on its variety. Yellow box honey with 46% fructose has a glycemic index of 35, while this value for tupelo honey, with a high fructose-to-glucose ratio, can go up to 74 (11).

Based on 17 types of honey, the mean glycemic index has been calculated to be 60. This puts honey’s glycemic index value in the moderate category, despite its high carbohydrate content.

Glycemic Load

Glycemic load is a calculated number showing how much a food will raise one’s blood glucose levels after consumption. 

Honey has a medium glycemic load of 16.

Insulin Index

The insulin index of a given food shows how much it raises the insulin level in the blood after consumption.

Honey has been researched to have an insulin index value falling from 40 to 67, depending on the variety (12).

A commercial blend of honey was found to have an insulin index of 62 ± 4 (12). This puts the insulin index of honey in the moderate category as well.


Depending on the variety, honey was found to have a pH value falling in the range of 3.67 to 4.11 (13). This shows honey to be acidic.

Besides the pH value, the acidity of foods can also be measured by the potential renal acid load or PRAL. The PRAL value demonstrates how much acid or base the food forms in the body.

Honey has a PRAL value of -0.9, making it slightly alkaline-forming.

Comparison to Similar Foods

In the table below, you can see how honey compares to other sweeteners regarding carbohydrate content.

FoodCarbohydrates per servingCarbohydrates per 100g
Maple Syrup56g (¼ cup or 83g)67g
Agave Nectar42g (¼ cup or 55g)76g
Brown Sugar4g (1tsp or 4.2g)98g
Sugar4g (1tsp or 4.2g)100g

Compared to maple syrup, honey contains more carbohydrates, protein, and calories. Honey also has a higher glycemic index. To read a full nutrition and health impact comparison of honey and maple syrup, you can visit this page.

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. If interested, you can also read the complete comparison of “Agave Nectar vs. Honey.”

Compared to granulated sugar, honey is lower in net carbs and calories while containing more fructose, minerals, and vitamins.

Important nutritional characteristics for Honey

Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
61 (medium)
Glycemic load 11 (medium)
Insulin index ⓘ II for 7 types of honey 62
Calories ⓘ Calories per 100-gram serving 304
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 82.2 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 tbsp (21 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -0.9 (alkaline)
Oxalates ⓘ 4mg
TOP 2% Net carbs ⓘHigher in Net carbs content than 98% of foods
TOP 3% Carbs ⓘHigher in Carbs content than 97% of foods
TOP 21% Sugar ⓘHigher in Sugar content than 79% of foods
TOP 29% Calories ⓘHigher in Calories content than 71% of foods
TOP 47% Vitamin C ⓘHigher in Vitamin C content than 53% of foods

Honey calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 304
Calories in 1 cup 1031 339 g
Calories in 1 tbsp 64 21 g

Honey Glycemic index (GI)


Honey Glycemic load (GL)


Mineral chart - relative view

0.08 mg
TOP 62%
0.42 mg
TOP 79%
0.22 mg
TOP 83%
0.8 µg
TOP 84%
0.036 mg
TOP 86%
6 mg
TOP 88%
52 mg
TOP 91%
4 mg
TOP 92%
2.2 mg
TOP 95%
2 mg
TOP 96%
4 mg
TOP 96%

Vitamin chart - relative view

Vitamin C
0.5 mg
TOP 47%
Vitamin B2
0.038 mg
TOP 85%
Vitamin B6
0.024 mg
TOP 89%
2 µg
TOP 90%
Vitamin B3
0.121 mg
TOP 90%
Vitamin B5
0.068 mg
TOP 92%
Vitamin K
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin E
0 mg
TOP 100%
Vitamin B1
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

All nutrients for Honey per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 304kcal 15% 29% 6.5 times more than OrangeOrange
Protein 0.3g 1% 92% 9.4 times less than BroccoliBroccoli
Fats 0g 0% 100% N/ACheddar Cheese
Vitamin C 0.5mg 1% 47% 106 times less than LemonLemon
Net carbs 82.2g N/A 2% 1.5 times more than ChocolateChocolate
Carbs 82.4g 27% 3% 2.9 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.42mg 5% 79% 6.2 times less than Beef broiledBeef broiled
Calcium 6mg 1% 88% 20.8 times less than MilkMilk
Potassium 52mg 2% 91% 2.8 times less than CucumberCucumber
Magnesium 2mg 0% 96% 70 times less than AlmondAlmond
Sugar 82.12g N/A 21% 9.2 times more than Coca-ColaCoca-Cola
Fiber 0.2g 1% 59% 12 times less than OrangeOrange
Copper 0.04mg 4% 86% 3.9 times less than ShiitakeShiitake
Zinc 0.22mg 2% 83% 28.7 times less than Beef broiledBeef broiled
Phosphorus 4mg 1% 96% 45.5 times less than Chicken meatChicken meat
Sodium 4mg 0% 92% 122.5 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0mg 0% 100% N/AKiwifruit
Selenium 0.8µg 1% 84%
Manganese 0.08mg 3% 62%
Vitamin B1 0mg 0% 100% N/APea raw
Vitamin B2 0.04mg 3% 85% 3.4 times less than AvocadoAvocado
Vitamin B3 0.12mg 1% 90% 79.1 times less than Turkey meatTurkey meat
Vitamin B5 0.07mg 1% 92% 16.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.02mg 2% 89% 5 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 2µg 1% 90% 30.5 times less than Brussels sproutBrussels sprout
Saturated Fat 0g 0% 100% N/ABeef broiled
Monounsaturated Fat 0g N/A 100% N/AAvocado
Polyunsaturated fat 0g N/A 100% N/AWalnut
Tryptophan 0mg 0% 98% 76.3 times less than Chicken meatChicken meat
Threonine 0mg 0% 99% 180 times less than Beef broiledBeef broiled
Isoleucine 0.01mg 0% 98% 114.3 times less than Salmon rawSalmon raw
Leucine 0.01mg 0% 99% 243.1 times less than Tuna BluefinTuna Bluefin
Lysine 0.01mg 0% 98% 56.5 times less than TofuTofu
Methionine 0mg 0% 99% 96 times less than QuinoaQuinoa
Phenylalanine 0.01mg 0% 98% 60.7 times less than EggEgg
Valine 0.01mg 0% 98% 225.4 times less than Soybean rawSoybean raw
Histidine 0mg 0% 99% 749 times less than Turkey meatTurkey meat
Fructose 40.94g 51% 80% 6.9 times more than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current


Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 304
% Daily Value*
Total Fat 0g
Saturated Fat 0g
Trans Fat g
Cholesterol 0mg
Sodium 4mg
Total Carbohydrate 82g
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 0g
Vitamin D 0mcg 0%

Calcium 6mg 1%

Iron 0mg 0%

Potassium 52mg 2%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
No Trans Fats
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Low in Saturated Fats
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Low in Sodium
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Low in Sugars
limit break
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.

Honey nutrition infographic

Honey nutrition infographic
Infographic link


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.


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