Honey vs Brown Sugar: Is It Better to Use Honey or Brown Sugar?

January 5, 2026 •

3 min read

According to the USDA, honey is composed of roughly 80% sugar, while brown sugar is nearly 95% sucrose. The differences between these two common sweeteners run deeper than just their sugar content, so which is better to use: honey or brown sugar? The answer depends on your specific goals, whether for health, flavor, or a recipe's success.

Quick Summary

This guide breaks down the nutritional profiles, distinct flavors, and applications in cooking and baking for both honey and brown sugar. It compares their benefits and drawbacks, helping you make an informed decision for your health goals or culinary projects. The key differences lie in processing, moisture content, and overall effect on recipes.

Key Points

Honey's Nutritional Edge: Honey, especially raw, contains trace antioxidants and has a lower glycemic index, making it a slightly healthier choice than brown sugar.
Not a 'Health Food': Both honey and brown sugar are high in sugar and calories; the primary health benefit comes from moderate consumption, not from the sweetener itself.
Baking Texture Matters: Brown sugar adds a caramel flavor and keeps baked goods soft and chewy due to its molasses content, a texture honey cannot replicate.
Flavor Profile Variations: The choice for cooking depends on the desired flavor; brown sugar offers a robust molasses taste, while honey provides a unique floral or earthy complexity.
Substitution Requires Adjustments: Swapping honey for brown sugar in baking is not a simple 1:1 replacement; adjustments to liquid and leavening agents are necessary.
Moderation is Paramount: For health, the quantity consumed is more important than the choice of sweetener. Both should be used sparingly.

Nutritional Profile: A Closer Look

While both honey and brown sugar are primarily composed of sugars and should be consumed in moderation, they have notable nutritional differences. Honey is a natural product created by bees and contains trace amounts of vitamins, minerals, and antioxidants, depending on its source. Brown sugar, on the other hand, is refined white sugar with molasses added back in, which accounts for its color and small mineral content, though it's negligible for health purposes.

Glycemic Index and Calorie Density

One key difference is their effect on blood sugar. Honey typically has a slightly lower glycemic index (around 55) compared to brown sugar (around 65), meaning it causes a less dramatic spike in blood sugar. However, honey is also more calorie-dense per tablespoon (about 64 calories) than brown sugar (about 52 calories). Since honey is sweeter, you may be able to use less of it to achieve the same level of sweetness, potentially saving calories.

Other Health Considerations

Honey's reputation as a healthier sweetener is partly due to its additional properties. It has been used for centuries for its antimicrobial, anti-inflammatory, and antioxidant benefits. While the amount of these beneficial compounds is small, especially when used in typical quantities, it adds to its perceived value. Brown sugar offers no such benefits and, like all refined sugars, is linked to health problems when consumed in excess.

Cooking and Baking Differences

The choice between honey and brown sugar becomes particularly important when cooking or baking, as their physical properties can significantly alter a recipe.

Key Differences in Applications

Flavor Profile: Brown sugar provides a caramel-like, molasses flavor, while honey offers a more complex, floral, or earthy taste depending on the type.
Moisture Content: The molasses in brown sugar makes it hygroscopic, meaning it retains moisture, resulting in chewier, softer baked goods like cookies. Honey also adds moisture, but its liquid form can make products denser.
Baking Adjustments: When substituting honey for brown sugar in baking, you must make adjustments. Reduce the amount of liquid in the recipe and add a small amount of baking soda to counteract its acidity. The lower baking temperature is also recommended when using honey to prevent a bitter taste.

Honey vs. Brown Sugar Comparison Table


Feature	Honey	Brown Sugar
Source	Natural, from flower nectar processed by bees	Refined white sugar with molasses added back in
Sweetness	Higher sweetness, so less is often needed	Milder sweetness with a caramel note
Moisture	Liquid form adds moisture and density	Molasses provides moisture, leading to chewy texture
Nutritional Value	Trace amounts of antioxidants, vitamins, and minerals	Trace minerals from molasses, but negligible
Glycemic Index	Lower (approx. 55)	Higher (approx. 65)
Calorie Count	Higher per tablespoon (approx. 64)	Lower per tablespoon (approx. 52)
Best For	Sweetening beverages, sauces, glazes, cakes	Adding chewiness and flavor to cookies, brownies, and savory dishes

Which Sweetener is Right for You?

Choosing between honey and brown sugar depends on your priorities. For those seeking minor health advantages and a more natural, less-processed option, honey is the better choice, provided it's used in moderation. Its complex flavor is a great fit for teas, marinades, and certain baked goods. However, the specific flavor and moist, chewy texture that brown sugar provides are often irreplaceable in classic recipes like chocolate chip cookies. For weight management, neither is a magic solution; calories count for both, and moderation is key. Honey is sweeter, so using less can save calories, but the overall nutritional impact from either is minimal when consuming small amounts. Ultimately, the best choice is a personal preference based on taste, application, and health goals.

Conclusion: Moderation is the Ultimate Answer

The verdict on whether it is better to use honey or brown sugar hinges on context. Honey holds a slight nutritional edge due to its lower glycemic index and trace antioxidants, while brown sugar offers a distinct, comforting flavor profile and moisture-retaining properties ideal for certain baking tasks. For the everyday consumer, the most important factor is moderation. Both are sources of added sugars, and consuming too much of either can lead to negative health outcomes. By understanding the unique characteristics of each, you can make an informed decision for your culinary needs without sacrificing your health goals. For further information on the specific nutritional content of different food items, you can consult authoritative resources like the USDA..

Note: Infant botulism risk means that children under one year of age should never be given honey.

Frequently Asked Questions

While honey contains trace amounts of antioxidants, vitamins, and minerals that brown sugar lacks, the nutritional difference is minimal when consumed in small quantities. Both are calorie-dense and primarily sugar, so moderation is key for both.

Brown sugar is generally better for baking cookies because the molasses in it adds moisture and produces a softer, chewier texture. Honey, being a liquid, can make baked goods denser.

To substitute honey for brown sugar, use about half to two-thirds the amount of honey for the same sweetness, reduce the other liquids in the recipe, and add a pinch of baking soda to balance the acidity.

Honey is slightly more calorie-dense than brown sugar. One tablespoon of honey has approximately 64 calories, while one tablespoon of brown sugar has about 52 calories.

Honey has a lower glycemic index (around 55) compared to brown sugar (around 65). This means honey causes a slower and lower rise in blood sugar levels.

No, children under one year of age should never be given honey due to the risk of infant botulism, a rare but serious form of food poisoning caused by bacterial spores that can be present in honey.

Neither honey nor brown sugar is inherently better for weight loss, as both are high in sugar and calories. Because honey is sweeter, you might use less, but the overall impact on weight depends on total calorie intake and moderation.