Can you have honey if you're on a keto diet? The sweet truth

November 20, 2025 •

4 min read

According to the USDA, a single tablespoon of honey contains about 17 grams of carbohydrates, which is a significant portion of a strict keto diet's daily carb limit. This article reveals why honey is generally not recommended if you're on a keto diet and explores delicious, low-carb alternatives.

Quick Summary

Honey's high carb and sugar content makes it unsuitable for a strict keto diet, as it can disrupt ketosis. However, flexible approaches or strategic timing might allow for small amounts, and several keto-friendly substitutes exist.

Key Points

High Carbohydrate Count: Honey contains approximately 17 grams of carbs per tablespoon, which can easily exceed a keto diet's daily limit.
Disrupts Ketosis: The simple sugars in honey cause a blood glucose spike, signaling the body to burn glucose instead of fat, thereby halting ketosis.
Natural Isn't Always Keto: Despite being natural, honey functions metabolically like other sugars and is not a safe choice for strict keto followers.
Excellent Zero-Carb Alternatives: Keto-friendly sweeteners like Monk Fruit, Stevia, and Erythritol provide sweetness without the carbs or impact on blood sugar.
Exceptions for Athletes: Some specialized keto diets (like Targeted or Cyclical) may incorporate honey strategically, but this is not for standard or beginner keto practitioners.

Why Honey Is Not Keto-Friendly

The fundamental goal of a ketogenic diet is to shift the body's metabolism into a state of ketosis, where it burns fat for fuel instead of glucose derived from carbohydrates. To achieve and maintain this state, carbohydrate intake must be severely restricted, typically to 20-50 grams per day. Given this tight carb budget, a single tablespoon of honey, containing approximately 17 grams of pure carbohydrates and no fiber, can consume a large portion of your daily allowance.

When you consume honey, the simple sugars (fructose and glucose) are absorbed quickly into your bloodstream, causing a rapid spike in blood glucose levels. This spike triggers an insulin response, signaling your body to stop burning fat and start using the available glucose for energy, effectively kicking you out of ketosis. While honey is often touted as a "healthy" or "natural" sugar, from a metabolic standpoint on keto, it behaves no differently than table sugar. The body processes both as glucose, which is the primary enemy of ketosis. The small amount of trace minerals and antioxidants in honey does not outweigh the detrimental effect its high sugar content has on a ketogenic lifestyle.

The Carb Calculation

For someone following a strict keto diet with a daily carb limit of 20 grams, one tablespoon of honey alone would almost instantly derail their efforts. Even for those with a slightly higher limit of 50 grams, that single serving accounts for over one-third of their daily carbs. This leaves little to no room for nutrient-dense vegetables and other low-carb foods, making sustained ketosis nearly impossible to maintain.

Keto-Friendly Alternatives to Honey

Fortunately, for those with a sweet tooth, there is a wide array of keto-friendly sweeteners that mimic honey's sweetness without the carb load. These alternatives do not raise blood sugar and are therefore safe for those in ketosis.

Monk Fruit Sweetener: A natural, zero-calorie sweetener derived from the monk fruit. It contains zero carbs and does not affect blood sugar levels.
Stevia: A plant-based sweetener that is non-caloric and has no impact on blood glucose. Stevia is available in liquid drops and powdered form.
Erythritol: A sugar alcohol with virtually zero net carbs. It is commonly used in keto baking and is often combined with other sweeteners to improve taste.
Allulose: A rare sugar found in figs and raisins that the body does not metabolize. It has a similar taste and texture to sugar and is a great zero-carb option.
Yacon Syrup: A low-glycemic sweetener that is generally considered safe in moderation. It contains some carbohydrates, but many are in the form of fructooligosaccharides (FOS), which function as fiber.

Comparison: Honey vs. Keto Sweeteners


Feature	Honey	Keto Sweeteners (e.g., Monk Fruit, Stevia)
Carbohydrates	High (~17g per tbsp)	Zero or near-zero
Glycemic Index (GI)	High (around 58)	Very low to zero
Impact on Ketosis	Disrupts ketosis	Does not disrupt ketosis
Nutritional Content	Trace minerals and antioxidants	Negligible nutrients
Primary Function	Carb source, sweetener	Sweetener only
Source	Natural (produced by bees)	Natural or manufactured

Exceptions: Targeted and Cyclical Keto Diets

While honey is off-limits for standard ketogenic diets, some more advanced or flexible approaches may allow for its strategic use, particularly for athletes.

Targeted Keto Diet (TKD): Athletes who perform high-intensity, anaerobic exercises may consume a small amount of fast-acting carbs like honey immediately before or after a workout. This is intended to refuel muscles without disrupting ketosis for the rest of the day.

Cyclical Keto Diet (CKD): This diet involves strict keto for several days, followed by 1-2 "refeeding" days of higher carb intake. Honey could be consumed on these refeed days, but this approach is typically for experienced dieters or athletes and not recommended for beginners.

It is critical to note that these are specialized approaches. For the average person following a keto diet for general health or weight loss, the risks of using honey far outweigh any potential benefit. Sticking to zero-carb sweeteners is the safest and most effective path to maintaining ketosis.

Conclusion: The Final Verdict

For anyone following a standard ketogenic diet, the verdict is clear: honey is not keto-friendly. Its high carbohydrate and sugar content directly conflict with the goal of maintaining a state of ketosis. While honey is a natural sweetener with some trace nutrients, its high glucose load will quickly undo the metabolic shift you are working to achieve. The good news is that numerous excellent zero-carb alternatives are available today, allowing you to enjoy sweetness without compromising your health goals. Whether it's monk fruit, stevia, erythritol, or allulose, you have plenty of options to keep your keto journey sweet and successful. For further reading on the fundamentals of the keto diet and its benefits, explore resources from reputable health institutions such as the Harvard Health Letter: Should You Try the Keto Diet?.

Frequently Asked Questions

Yes, even a small amount of honey can disrupt ketosis. A single tablespoon contains a significant number of carbs that can quickly use up your daily carb allowance and cause a blood sugar spike.

From a strict ketogenic perspective, neither is acceptable due to their high sugar content. While honey offers some trace nutrients, its carbohydrate impact on ketosis is similar to that of table sugar.

For baking, a blend of erythritol and monk fruit or pure allulose often works well. These provide a similar sweetening power and texture without the carbs, although the flavor profile will differ.

Yes, if you are on a more flexible low-carb plan rather than strict keto, you might be able to use a very small amount of honey sparingly, as long as it fits within your overall daily carb goal.

No, raw and pasteurized honey contain the same high concentration of carbohydrates. Any minor nutritional differences in raw honey do not change its fundamental impact on blood sugar and ketosis.

You can use zero-carb sweeteners like monk fruit, stevia, or erythritol in beverages and recipes. You can also incorporate naturally sweet, low-carb foods like berries or use spices like cinnamon.

Beginners need to focus on strict carb restriction to successfully adapt to fat-burning and avoid the "keto flu". Introducing high-carb items like honey too early can prevent proper adaptation and make the transition much harder.