Beyond Sugar: What sweetener does honey have? And its role in a balanced diet

October 15, 2025 •

3 min read

Honey is primarily composed of the simple sugars fructose and glucose, which differentiate it from table sugar, known as sucrose. This unique carbohydrate profile, along with its water content and trace compounds, influences its sweetness, texture, and potential health effects. A deeper look at what sweetener does honey have reveals why it is considered a distinct food, not just another sugar source.

Quick Summary

Honey's sweetness comes mainly from the monosaccharides fructose and glucose, not a single sweetener. This blend, along with antioxidants and enzymes, gives it unique properties and a slightly lower glycemic index than table sugar, though it remains a concentrated sugar source to be used in moderation.

Key Points

Primary Sugars: Honey's sweetness comes mainly from the monosaccharides fructose (approx. 38%) and glucose (approx. 31%).
Unique Composition: Honey also contains smaller amounts of other sugars like sucrose and maltose, along with trace minerals, vitamins, and antioxidants.
Lower Glycemic Index: On average, honey has a lower GI than table sugar, meaning it can cause a slower, more gradual rise in blood sugar.
Antioxidant Properties: The antioxidants in honey, particularly in darker varieties, offer potential health benefits by fighting oxidative stress.
Use in Moderation: Despite some nutritional advantages over refined sugar, honey is still high in calories and sugar and should be consumed sparingly.
Infant Safety Warning: Honey is unsafe for infants under one year old due to the risk of infant botulism.

Unpacking the Sugar Profile of Honey

At its core, honey is a supersaturated solution of sugars, with its distinctive characteristics stemming from a complex blend of carbohydrates. Unlike refined table sugar, which is nearly 100% sucrose, honey's composition is more intricate. The process of honey production, where bees add enzymes to nectar, is key to this transformation.

The Major Monosaccharides: Fructose and Glucose

Approximately 80% of honey's composition is made up of carbohydrates, primarily the monosaccharides fructose and glucose.

Fructose (around 38-40%): This fruit sugar is typically the most abundant sugar in honey and is sweeter than glucose. This higher concentration of fructose contributes to honey's sweetness and its slower crystallization process in most varieties.
Glucose (around 30-31%): Also a simple sugar, glucose provides a quick source of energy. Its content is a major factor in honey's tendency to crystallize, with higher glucose content leading to faster granulation.

Minor Sugars and Compounds

Beyond the two primary monosaccharides, honey contains a variety of other sugars and non-sugar components in smaller amounts.

Disaccharides: Honey includes minor amounts of disaccharides like sucrose (less than 5%), maltose, and isomaltose.
Oligosaccharides and Trisaccharides: More complex sugars, such as melezitose and maltotriose, are also present, particularly in honeydew honey.
Other Ingredients: The remaining percentage of honey consists of water (around 17%), enzymes, vitamins, minerals, and antioxidants. These elements, while present in trace amounts, give honey its unique flavor, color, and potential health benefits.

Honey vs. Other Sweeteners: A Comparison

When considering honey for your diet, it's helpful to understand how its nutritional profile differs from other common sweeteners. While often viewed as a healthier alternative, honey is still a form of added sugar and should be consumed in moderation.


Feature	Honey (Raw)	Table Sugar (Sucrose)	Artificial Sweeteners (e.g., Aspartame, Sucralose)
Primary Composition	Mostly free fructose and glucose, plus trace nutrients.	100% sucrose (a disaccharide of glucose and fructose).	Synthetic chemical compounds; no sugar.
Calories (per tbsp)	~64 kcal, slightly more dense than sugar.	~50 kcal, less dense than honey.	0 kcal.
Nutrients	Contains antioxidants, enzymes, and trace minerals.	Empty calories; no nutritional value.	No nutritional value.
Glycemic Index (GI)	Lower than table sugar (avg 55).	Higher than honey (avg 63).	Low to negligible GI.
Processing	Raw honey is minimally processed; commercial honey is pasteurized and filtered.	Highly refined and processed.	Chemically manufactured in a lab.
Digestibility	Easier to digest as enzymes have pre-digested sucrose.	Requires digestion to break down sucrose into simple sugars.	Not digested or metabolized by the body.

Benefits and Considerations for a Healthy Diet

Incorporating honey into a healthy diet requires mindful consumption. While it offers some advantages over refined sugar, its calorie and sugar content remain high.

Potential Health Benefits

Antioxidant Source: Raw, darker honey varieties tend to be richer in antioxidants, such as flavonoids and phenolic acids, which help protect the body from oxidative stress.
Soothes Coughs: Due to its syrupy texture, honey can provide relief for sore throats and can suppress coughs, particularly in children over one year old.
Prebiotic Effects: Some evidence suggests honey contains oligosaccharides that may act as prebiotics, supporting the growth of beneficial gut bacteria.
Wound Healing: When applied topically, honey’s antimicrobial properties have been shown to help with wound healing.

Important Nutritional Considerations

Moderation is Key: Despite its natural origin and minor health benefits, honey is still a concentrated source of sugar and calories. Excessive consumption of any added sugar can contribute to weight gain and blood sugar fluctuations.
Impact on Blood Sugar: Honey has a lower glycemic index than table sugar, but it still affects blood sugar levels. Individuals with diabetes should monitor their intake carefully.
Not for Infants: Honey should never be given to infants under one year of age due to the risk of infant botulism, a serious illness caused by Clostridium botulinum spores found naturally in some honey.

Conclusion: A Natural, but Moderate, Choice

While honey's sugar profile is more complex and nutritionally richer than table sugar, it remains a caloric sweetener that should be enjoyed in moderation as part of a balanced diet. The specific blend of fructose and glucose, along with its unique trace nutrients, gives honey a slight nutritional edge. However, for those monitoring caloric intake or blood sugar, the differences are not significant enough to justify overconsumption. Choosing raw, unprocessed honey can maximize the potential benefits of its antioxidants and enzymes. Ultimately, the best sweetener choice depends on individual health goals, but for most people, honey is a natural and flavorful option when used wisely.

Frequently Asked Questions

No, honey is not just another form of sugar. While both contain fructose and glucose, table sugar is a disaccharide (sucrose), while honey contains these two sugars in free, pre-digested form, along with other trace nutrients like vitamins, minerals, and antioxidants.

Yes, on average, honey has a slightly lower glycemic index (GI) compared to table sugar. This means honey causes a slower, more gradual increase in blood sugar levels, though it is still a carbohydrate that affects blood glucose.

Honey is often seen as a healthier option because it contains trace amounts of nutrients, enzymes, and antioxidants that refined sugar does not. However, these quantities are minimal, and moderation is still crucial due to its high sugar and calorie content.

Raw honey is unprocessed and unheated, retaining its natural enzymes, pollen, and antioxidants. Commercial honey is often pasteurized and filtered, which extends its shelf life but can remove some beneficial compounds.

Honey is not safe for infants under one year old. It can contain spores of Clostridium botulinum, which can cause a serious and sometimes fatal condition known as infant botulism in their underdeveloped digestive systems.

Fructose is the sweetest sugar found in honey. Since fructose is typically the most abundant monosaccharide in honey, it is the main contributor to its overall sweetness.

While honey offers nutritional benefits that artificial sweeteners lack, it contains calories and sugar, which artificial sweeteners do not. The right choice depends on your health goals, such as managing blood sugar or reducing calorie intake.