Does Honey Have More Sugar Than Actual Sugar? Unpacking the Sweet Comparison

November 10, 2025 •

4 min read

Per tablespoon, honey surprisingly contains more calories than table sugar, a fact that sheds light on the nuanced question: Does honey have more sugar than actual sugar? The answer depends on how you measure and compare them, from chemical composition to density and nutritional content.

Quick Summary

The nutritional profiles of honey and table sugar are surprisingly different, influenced by their distinct chemical makeup and density. Gram-for-gram, sugar is nearly 100% sucrose, while honey has more water. However, a tablespoon of honey packs more calories than a tablespoon of sugar. Honey also offers trace nutrients and a different glycemic impact, but moderation remains critical for both sweeteners.

Key Points

Calorie Density: Due to its higher density, one tablespoon of honey contains more calories (~64 kcal) than one tablespoon of table sugar (~45-50 kcal).
Sugar Content by Weight: By weight (per 100g), table sugar has a higher sugar concentration (nearly 100%) compared to honey (~82%), which contains more water.
Chemical Makeup: Table sugar is sucrose (a glucose-fructose disaccharide), whereas honey is a mixture of simple monosaccharides (fructose and glucose) already separated.
Glycemic Index: Honey generally has a slightly lower GI than table sugar, resulting in a slightly less rapid blood sugar spike, but the overall effect is still significant.
Trace Nutrients: Honey contains minimal amounts of vitamins, minerals, and antioxidants not found in refined table sugar, but not enough to provide significant health benefits in normal quantities.
The Importance of Moderation: Regardless of the sweetener, both honey and table sugar are added sugars and should be consumed sparingly as part of a healthy diet.

Comparing the Calorie and Sugar Content

When considering if honey has more sugar than actual sugar, the measurement method is key. While it may seem counterintuitive, a tablespoon of honey contains more calories and sugar grams than a tablespoon of granulated table sugar, simply due to their differing densities.

By volume (per tablespoon): A tablespoon of honey is denser and heavier than a tablespoon of sugar. It contains approximately 64 calories, while a tablespoon of white granulated sugar has about 45-50 calories.
By weight (per 100 grams): Looking at equal weights tells a different story. Since honey contains around 17-18% water, it is not pure sugar. Per 100 grams, white sugar (sucrose) contains nearly 100 grams of sugar, while honey contains about 82 grams. This means gram-for-gram, table sugar has a higher concentration of sugar.

The Chemical Composition: Sucrose vs. Monosaccharides

The fundamental difference between honey and table sugar lies in their chemical structure and composition. This distinction affects how the body processes them.

Table Sugar (Sucrose): Derived from sugarcane or sugar beets, table sugar is 100% sucrose, a disaccharide made of one glucose molecule and one fructose molecule chemically bonded together. The body must break this bond during digestion to utilize the simple sugars.
Honey (Fructose and Glucose): Honey is an all-natural mixture of carbohydrates, water, and trace amounts of other compounds. Its primary sugars are fructose (about 38%) and glucose (about 31%), which are already separated monosaccharides. This composition means honey provides readily available energy. The exact ratio of fructose to glucose can vary depending on the type of honey.

Glycemic Index (GI) and Blood Sugar

The Glycemic Index (GI) measures how quickly a food raises blood sugar levels. While both sweeteners cause a blood sugar spike, their impact differs slightly.

Honey's Lower GI: The GI of honey is typically lower than that of table sugar. Honey's GI can vary, but it is often cited around 61, compared to table sugar's GI of about 65. This means honey may cause a slower, more gradual increase in blood glucose levels, though the difference is minimal.
Moderation is Key: For individuals managing blood sugar, such as those with diabetes, both honey and sugar must be consumed in moderation. While honey's GI is slightly lower, it is still a significant source of carbohydrates that will raise blood sugar levels.

Nutritional Value: A Minimalist's Advantage

While table sugar provides empty calories with no nutritional value, honey contains trace amounts of beneficial compounds. It's important to keep this difference in perspective.

The case for honey: Honey has trace amounts of vitamins (B-vitamins, Vitamin C), minerals (potassium, iron), enzymes, and antioxidants. Darker honeys, such as Buckwheat, tend to be richer in antioxidants.
The reality check: The nutritional content of honey is so minimal that you would need to consume an excessive, and unhealthy, amount to gain any significant nutritional benefits. The primary benefit remains its status as a less processed sweetener with a few unique properties.

Health Benefits and Risks

Beyond basic nutrition, honey has some unique properties, but it's not without its risks, especially for certain populations.

Honey's unique properties:
- Soothes sore throats and coughs: Honey has been used as a natural remedy for centuries and is supported by some research for its effectiveness in suppressing coughs, especially in children over one year old.
- Antibacterial properties: Raw honey has antibacterial and antimicrobial qualities, making it a natural wound-healing agent for minor cuts and burns.
The risk of infant botulism: Due to the potential presence of Clostridium botulinum spores, honey should never be given to infants under one year of age, as their underdeveloped immune systems cannot fight off the bacteria.

Comparison Table: Honey vs. Table Sugar


Feature	Honey	Table Sugar (Sucrose)
Calories (per tbsp)	~64 kcal	~45-50 kcal
Sugar (per tbsp)	~17.2 g	~12.6 g
Sugar Composition	Primarily fructose (38%) and glucose (31%)	100% sucrose (50% glucose, 50% fructose)
Water Content	~17-18%	Less than 0.05%
Glycemic Index (Average)	~55-61	~65-68
Nutritional Content	Trace vitamins, minerals, antioxidants	None (empty calories)
Processing	Varies (Raw vs. pasteurized)	Highly refined
Relative Sweetness	Sweeter than sugar	Less sweet than honey

Conclusion

In the debate over whether honey has more sugar than actual sugar, the truth is more nuanced than a simple yes or no. By weight, granulated sugar is a purer form of sugar. However, due to its density, a tablespoon of honey has more calories and carbohydrates than a tablespoon of sugar. While honey offers a slight nutritional edge with its trace antioxidants and a marginally lower glycemic index, these benefits are minimal and do not give a free pass for excessive consumption. Both honey and sugar are added sweeteners that should be used in moderation as part of a balanced diet. For those seeking health benefits beyond simple sweetness, whole food sources like fruits are a far superior choice. The best choice ultimately depends on your culinary purpose and overall health goals, with the key principle being moderation.

For more information on the health effects of different sugars, explore resources like SugarScience, an initiative from the University of California, San Francisco, that provides research on sugar's impact on health. SugarScience.UCSF.edu

Frequently Asked Questions

While honey offers minimal trace nutrients like antioxidants, its health benefits are negligible when consumed in moderation. Both honey and sugar are added sugars that impact blood sugar and contribute to calorie intake, so neither is definitively 'healthy' in excess.

Honey generally has a slightly lower glycemic index (GI) than table sugar, meaning it may cause a less rapid increase in blood sugar. However, the difference is not dramatic, and both will still raise your blood glucose.

Honey often tastes sweeter than sugar because it contains a higher proportion of fructose compared to glucose. Fructose is naturally sweeter than glucose, meaning you may need less honey to achieve the same level of sweetness.

Honey can be substituted for sugar in baking, but not on a one-to-one basis. As a liquid, it adds more moisture and sweetness, so other ingredients may need adjustment. Keep in mind that honey will still contribute calories and sugar, and its health benefits are minimal.

Raw honey is less processed and retains more of its natural enzymes, pollen, and antioxidants. While some of these components are removed during the pasteurization and filtration of processed honey, the nutritional differences are minimal for typical consumption amounts.

Infants under one year old should not consume honey due to the risk of infant botulism. Honey can contain Clostridium botulinum spores, which can be dangerous for a baby's underdeveloped digestive system.

The most important takeaway is moderation. Both honey and sugar are sources of added calories and carbohydrates. The ultimate impact on your health depends on your total intake, not just which one you choose.