Can I eat 2 spoons of honey a day? Balancing Benefits and Risks

December 11, 2025 •

3 min read

One tablespoon of honey contains about 64 calories, making it a calorie-dense natural sweetener. Many people wonder, 'Can I eat 2 spoons of honey a day?' While this amount is generally safe for healthy adults, it is crucial to understand the balance between honey's beneficial compounds and its high sugar content.

Quick Summary

Eating two tablespoons of honey daily can provide antioxidants and anti-inflammatory benefits, but it also increases your sugar and calorie intake. The key is moderation and considering your total daily sugar consumption to avoid risks like weight gain and blood sugar spikes.

Key Points

Moderation is key: Two tablespoons of honey a day is a significant amount of sugar and must be balanced against all other sugar intake.
Not a 'free pass': Despite being a 'natural' sweetener, honey is primarily sugar and carries risks similar to excessive sugar consumption, including weight gain and blood sugar issues.
Enjoy the benefits wisely: In moderation, honey can provide antioxidants, anti-inflammatory effects, and minor heart health improvements.
Watch your overall sugar: Two tablespoons of honey contain nearly the maximum daily added sugar recommended for women, so be mindful of other hidden sugars.
Consider your health: Individuals with diabetes, insulin resistance, or IBS should be particularly cautious with honey intake due to potential blood sugar spikes and digestive issues.
Choose raw honey: Raw, unfiltered honey often contains more beneficial compounds than regular, pasteurized varieties.

The Sweet Truth About Honey

Honey has been a pantry staple for millennia, valued for its unique flavor and medicinal properties. Unlike refined white sugar, which offers little more than empty calories, honey contains trace amounts of vitamins, minerals, and a powerful punch of antioxidants. These compounds, such as flavonoids and phenolic acids, are responsible for many of the health benefits associated with honey. However, it is fundamentally a sugar and must be treated as such within a balanced diet.

Potential Health Benefits of Moderation

For a healthy individual, incorporating up to two tablespoons of honey a day can offer several positive effects, especially if it replaces less healthy sweeteners. These benefits are most pronounced when consuming high-quality, raw honey, which retains more of its natural compounds than heavily processed varieties.

Antioxidant Boost: The antioxidants in honey help combat free radical damage, which contributes to aging and chronic diseases. Darker honey types, like buckwheat, often have higher antioxidant levels.
Anti-inflammatory Properties: The phenolic compounds in honey can help reduce chronic inflammation throughout the body.
Improved Heart Health: Some studies suggest that moderate honey intake can positively impact cardiovascular health by improving cholesterol levels, specifically raising HDL ('good') cholesterol and lowering LDL ('bad') cholesterol.
Better Digestive Health: Honey's natural enzymes and prebiotics can help support a healthy gut microbiome, and it is sometimes used to soothe digestive tract conditions.
Cough Suppression: Research indicates honey can be an effective cough suppressant, particularly for children over one year old.

The Downsides of Daily Honey Consumption

Despite its 'natural' label, honey is still primarily sugar, and excessive intake can negate its benefits. Consuming two tablespoons a day without accounting for the extra sugar in your overall diet can lead to several health issues.

Weight Gain: At about 64 calories per tablespoon, two daily tablespoons add 128 calories to your diet. Without corresponding reductions elsewhere, this can contribute to gradual weight gain over time.
Blood Sugar Spikes: While honey has a slightly lower glycemic index than refined sugar, it still causes blood sugar levels to rise. Overconsumption can lead to insulin resistance, especially for individuals with diabetes or pre-diabetes.
Digestive Discomfort: Honey is high in fructose, which can cause bloating, cramping, and even diarrhea in individuals with irritable bowel syndrome (IBS) or fructose malabsorption.
Dental Health Risks: The stickiness and high sugar content of honey make it a risk factor for tooth decay if dental hygiene isn't maintained. It clings to teeth, providing fuel for enamel-eroding bacteria.

How Does Honey Compare to Refined Sugar?


Feature	Honey	Refined Sugar
Composition	Mostly fructose and glucose, plus trace nutrients, enzymes, and antioxidants.	Pure sucrose, stripped of all nutrients during processing.
Glycemic Index (GI)	Lower GI (~50-65) than sugar, resulting in a slightly slower blood sugar rise.	High GI (~80), causing rapid spikes in blood sugar.
Processing	Raw honey is unheated and unfiltered. Regular honey is pasteurized and filtered, removing some nutrients.	Heavily processed from sugarcane or sugar beets.
Flavor	Complex flavor profile, varying by flower nectar source (e.g., floral, earthy).	One-dimensional sweet taste.

Determining Your Ideal Honey Intake

Health bodies like the American Heart Association (AHA) recommend limiting added sugars to no more than 6 teaspoons (25 grams) for women and 9 teaspoons (36 grams) for men per day. Since two tablespoons of honey contain approximately 34 grams of sugar, this amount already pushes you to or beyond the recommended daily limit for added sugars.

Therefore, consuming two tablespoons of honey a day is only advisable if it's the only added sugar you consume. For most people, a more conservative intake of one tablespoon or less per day is a safer bet to reap the benefits without the drawbacks. The key is conscious consumption and moderation, integrating honey as a treat rather than a primary health supplement.

For more detailed information on the health benefits of honey and how to incorporate it into your diet, consider consulting resources like the Cleveland Clinic's health articles on nutrition.

Conclusion: A Sweetener, Not a Supplement

So, can I eat 2 spoons of honey a day? The simple answer is yes, but with a significant caveat: it's not a free pass. Your daily two tablespoons must be factored into your overall sugar intake. While honey offers more nutritional value than refined sugar, its high sugar and calorie content means moderation is crucial. Enjoy it mindfully as a natural sweetener, and always prioritize a varied, balanced diet rich in fruits and vegetables over any single food for true health benefits.

Frequently Asked Questions

While it can provide a quick energy boost, consuming a significant amount of sugar on an empty stomach might cause a blood sugar spike. A smaller amount or combining it with fiber-rich food is often a better approach.

Eating honey every day can be part of a healthy diet if consumed in moderation. The key is to treat it as an added sugar and ensure your overall daily intake doesn't exceed recommended limits.

Two tablespoons of honey contain approximately 128 calories, assuming one tablespoon is around 64 calories.

Excessive honey consumption can lead to weight gain, high blood sugar, digestive issues like bloating and cramping, and dental problems due to its sugar content and stickiness.

Honey is generally considered a slightly better option than refined sugar because it contains trace nutrients and antioxidants. However, both should be consumed in moderation as they are both concentrated sugars.

Individuals with diabetes should be cautious. Honey still affects blood sugar, and two tablespoons contain a high amount of sugar. It is best for diabetics to consult a healthcare provider for personalized advice on honey consumption.

Raw, unfiltered honey is often considered healthier because it retains more beneficial enzymes, antioxidants, and pollen. Regular honey is typically pasteurized, which removes some of these compounds.