Does Honey Count as Calories? A Guide to Its Role in a Nutritious Diet

November 11, 2025 •

4 min read

Yes, a single tablespoon of honey contains approximately 64 calories, which are a direct source of energy for your body. Therefore, the simple answer to does honey count as calories? is a definitive yes, and understanding this is key to managing your intake effectively.

Quick Summary

Honey, like other sugars, is a caloric food that must be included in your daily calorie count. Though it offers trace nutrients, its energy density means moderation is crucial for weight management and overall health.

Key Points

Yes, honey contains calories: A single tablespoon has approximately 64 calories, which primarily come from carbohydrates in the form of simple sugars.
Honey is calorie-dense, not calorie-free: Its caloric content is slightly higher per tablespoon than refined sugar, so it must be factored into your total daily calorie budget.
Moderation is essential for weight management: Eating excessive amounts of honey, like any calorie-dense food, can contribute to weight gain.
Honey has a variable glycemic impact: While generally having a lower glycemic index than table sugar, it still raises blood sugar, and this effect varies by honey type.
Not a weight-loss aid: There is no strong evidence to suggest that honey actively promotes weight loss. The most effective strategy remains a calorie-controlled diet and exercise.
Choose raw, unfiltered honey for benefits: Raw varieties offer trace nutrients and antioxidants, but these benefits are minor compared to its sugar content.

The Caloric and Nutritional Profile of Honey

Unlike an empty-calorie sweetener, honey contains trace amounts of nutrients, though its primary component is sugar. A single tablespoon, weighing about 21 grams, delivers approximately 64 calories. These calories come mainly from carbohydrates in the form of simple sugars: glucose and fructose. It is important for anyone monitoring their calorie intake, especially for weight management, to account for these calories.

What's really inside honey?

While honey is not a significant source of vitamins or minerals, raw and less-processed varieties do contain small amounts of beneficial compounds.

Sugars: Honey is primarily composed of glucose and fructose, with the exact ratio varying by floral source.
Water: Honey has a higher moisture content than table sugar, which affects its density and calorie count per tablespoon.
Enzymes: Produced by bees, enzymes like glucose oxidase give honey its antimicrobial properties.
Pollen and Antioxidants: Raw, unfiltered honey retains small amounts of bee pollen and health-promoting antioxidants, including flavonoids and phenolic acids.
Trace Nutrients: Negligible amounts of vitamins and minerals like B vitamins, copper, and iron are present.

Honey vs. Sugar: A Direct Comparison

Often viewed as a healthier alternative, honey and refined sugar have distinct nutritional profiles, especially concerning calories and glycemic index (GI). While a tablespoon of honey has more calories than sugar, its higher sweetness means you may need less to achieve the same flavor, potentially balancing the overall caloric impact.


Feature	Honey (1 tbsp)	Refined Sugar (1 tbsp)	Consideration
Calories	~64	~45	Honey is more calorie-dense, but you may use less.
Glycemic Index (GI)	50-70 (variable)	~65	Honey's GI is generally lower or similar to sugar's, depending on variety.
Composition	Glucose, Fructose, water, minerals, antioxidants	Sucrose only	Honey provides trace nutrients absent in refined sugar.
Sweetness	Sweeter	Less sweet	Less honey may be needed to achieve desired sweetness.

Glycemic Index and Blood Sugar Effects

The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels. While honey typically has a lower GI than table sugar, it still contains carbohydrates that cause a rise in blood glucose. The exact GI of honey can vary significantly based on its floral source and sugar composition, with some varieties having a GI similar to or even higher than sugar. For individuals with diabetes or those managing blood sugar, it is essential to consume honey in moderation and track its impact. Raw and less-processed honeys may offer a more gradual blood sugar response compared to refined sugar, but the difference is often minimal.

Is Honey a Weight Loss Aid?

The idea that honey can aid in weight loss is a popular myth. While honey does contain beneficial compounds like antioxidants, it is still a calorie-dense food. Eating more calories than your body burns, regardless of the source, leads to weight gain. Studies on honey and weight have been inconclusive, and the most effective strategy for weight loss remains a balanced, calorie-controlled diet combined with regular exercise. Replacing refined sugar with honey in moderation can be part of a healthy diet, but it is not a magic bullet for losing weight. The key is to be mindful of your total caloric intake from all sources, including honey.

How to Incorporate Honey into a Healthy Diet

If you choose to use honey, moderation is crucial due to its high sugar and calorie content. Instead of viewing it as a free pass for a sweetener, consider it a slightly healthier indulgence compared to refined sugar.

Here are a few ways to use honey mindfully in your diet:

Portion Control: Measure your honey rather than drizzling it freely. A single teaspoon goes a long way due to its intense sweetness.
Substitute Smarter: Use honey to replace white sugar in recipes where you can reduce the total amount needed.
Add Flavor: Use honey to add a complex sweetness to foods like yogurt, oatmeal, or tea. Darker honeys often have richer, more pronounced flavors.
Choose Raw: Opt for raw, unfiltered honey to get the maximum benefit from its trace nutrients and antioxidants.
Read Labels: Be aware of products that list honey but may still contain added sugars or syrups. The FDA classifies honey as an "added sugar" when not naturally part of a food.

Conclusion: The Final Verdict on Honey and Calories

The answer to the question "does honey count as calories?" is an unqualified yes. As a calorie-dense food composed mostly of sugar, honey must be accounted for in your daily intake, especially if you are managing your weight. While raw honey may offer marginal benefits over refined sugar due to its trace nutrients and lower glycemic index (for some varieties), it is far from a health food that can be consumed without limit. Moderation is key. Treating honey as a concentrated sweetener and using it sparingly can allow you to enjoy its natural flavor and minor benefits without derailing your nutritional goals. Ultimately, making informed decisions about all types of sweeteners, including natural ones, is a cornerstone of a balanced and healthy diet.

For further information on managing dietary sugars, consider visiting the Mayo Clinic's article on honey.

Frequently Asked Questions

A single tablespoon of honey contains approximately 64 calories, mainly from simple sugars like glucose and fructose.

While honey contains trace nutrients and antioxidants that table sugar lacks, it is still a calorie-dense sweetener. You should consume it in moderation, just like refined sugar.

Yes, if consumed in excess. Any food, including honey, will cause weight gain if you consume more calories than your body expends.

Yes, honey contains sugars that will raise your blood sugar levels. While some varieties have a slightly lower glycemic index than refined sugar, its impact is not negligible.

Raw honey is generally considered better as it retains more natural enzymes, pollen, and antioxidants. Commercial honey is often filtered and pasteurized, which can strip away some of these beneficial compounds.

Individuals with diabetes should be cautious. While honey can be consumed in very small, measured amounts, it is still a sugar that affects blood glucose. It is best to consult a healthcare professional.

Honey is denser than refined sugar due to its higher moisture content. This means a tablespoon of honey weighs more than a tablespoon of sugar, leading to a higher calorie count per serving.