Honey vs. Monk Fruit: What is Better for You?

October 28, 2025 •

4 min read

According to the American Heart Association, the average American consumes around 17 teaspoons of added sugar daily, highlighting the need for healthier alternatives. For those seeking to reduce sugar intake, comparing honey vs. monk fruit is a crucial step towards making a better choice for your overall wellness.

Quick Summary

An analysis of honey and monk fruit's nutritional profiles, glycemic impact, and ideal uses helps determine which natural sweetener is right for different health and dietary needs.

Key Points

Blood Sugar Control: Monk fruit has a glycemic index of zero, meaning it does not raise blood sugar levels, unlike honey, which has a moderate to high glycemic index.
Calorie Count: Monk fruit is a zero-calorie sweetener, making it a better option for weight management, while honey is high in calories.
Nutritional Content: Honey contains trace amounts of vitamins, minerals, and antioxidants, whereas monk fruit's primary health benefit is its antioxidant-rich mogrosides.
Ideal Usage: Monk fruit is ideal for high-heat baking and keto diets due to its heat stability and zero carbs, while honey is better for adding a complex flavor to specific recipes and beverages.
Product Blends: Many commercial monk fruit products contain other ingredients like erythritol, so it is important to read labels carefully.
Moderation is Key: Regardless of the sweetener, health experts recommend consuming all types in moderation.

Navigating the world of sweeteners can be overwhelming, especially when trying to choose between popular natural options like honey and monk fruit. While both provide sweetness, their nutritional content, health implications, and best uses differ significantly. This comprehensive guide explores these differences to help you decide which is better for you.

What is Honey?

Honey is a traditional sweetener produced by bees from the nectar of flowers. It has been used for centuries not just as a food but also for its medicinal properties. Raw, unprocessed honey contains a mix of sugars (mainly fructose and glucose) and trace amounts of vitamins, minerals, and antioxidants. Honey is known for its antimicrobial and anti-inflammatory effects. However, it is also high in calories and can raise blood sugar levels, similar to table sugar.

Potential health benefits of honey

Antioxidant properties: Raw honey contains compounds like flavonoids and phenolic acids that can help combat oxidative stress.
Antimicrobial effects: Honey has been used to help with wound healing and fight off infections.
Cough suppressant: A spoonful of honey can help soothe a sore throat and reduce coughing, especially in children over one year old.

What is Monk Fruit?

Monk fruit, or luo han guo, is a small, round fruit native to southern China that has been used in Eastern medicine for hundreds of years. The sweetness from monk fruit comes from natural compounds called mogrosides. After harvesting, the fruit is crushed, and its sweet juice is collected and processed into a concentrated liquid or powdered sweetener. Crucially, monk fruit extract is zero-calorie and has no impact on blood sugar levels.

Potential health benefits of monk fruit

Zero-calorie sweetness: Monk fruit is an excellent choice for weight management because it adds sweetness without calories.
No glycemic impact: Safe for people with diabetes, monk fruit does not cause blood sugar spikes.
Rich in antioxidants: The mogrosides responsible for its sweetness also possess antioxidant properties.
Gut health: Some studies suggest mogrosides can act as prebiotics, feeding beneficial gut bacteria.

Comparison: Honey vs. Monk Fruit


Feature	Honey	Monk Fruit	Winner for...
Calories	High (64 calories per tbsp)	Zero	Monk Fruit (for calorie control)
Glycemic Impact	Moderate to High	Zero	Monk Fruit (for blood sugar management)
Nutritional Value	Contains trace vitamins, minerals, antioxidants	Contains antioxidants (mogrosides)	Honey (minimal micronutrients)
Origin	Nectar collected by bees	Extract from a melon-like fruit	Both natural, depends on preference
Taste	Distinct, complex, floral flavor	Varies by brand, no aftertaste with pure extract	Subjective (Honey has a more complex flavor)
Consistency	Thick, syrupy liquid	Powder, liquid drops, or granulated	Both, depends on recipe application
Use in Baking	Adds moisture and flavor; not heat-stable at high temps	Heat-stable; may require bulking agents	Monk Fruit (for high-heat baking)
Cost	Generally more affordable	Can be more expensive, especially pure extract	Honey (generally more economical)

When to choose honey

Honey's distinct, floral flavor and viscous texture make it ideal for certain applications. Use a small amount of honey when you need a natural sweetener that also adds moisture and a rich, complex taste to foods. It is a good option for soothing a sore throat or as a flavor-enhancer in salad dressings and marinades. However, it's best consumed in moderation due to its high sugar and calorie content.

When to choose monk fruit

Monk fruit is the superior choice for anyone focused on reducing their caloric intake or managing blood sugar levels. Its zero-calorie and zero-glycemic impact makes it suitable for ketogenic diets, those with diabetes, or anyone looking to cut sugar. It is heat-stable and works well in baked goods and hot beverages without affecting blood sugar. When buying monk fruit, always check the label, as many commercial products are blended with other sweeteners like erythritol or dextrose.

The verdict: What is better for you, honey or monk fruit?

Deciding which is better depends entirely on your health objectives. If your primary goal is to lower your calorie and sugar intake, manage blood sugar, or follow a keto diet, then monk fruit is clearly the healthier option. Its zero-calorie, zero-glycemic nature is a significant advantage over honey.

On the other hand, if you're not concerned with calorie or blood sugar levels and prefer a more minimally processed, natural sweetener with trace nutrients and a unique flavor profile, honey can be a fine choice in moderation. The best strategy for most people is to use sweeteners sparingly, regardless of the type. For maximum health benefits, opt for fresh fruits and natural fruit purees to add sweetness where possible.

Ultimately, what is better for you, honey or monk fruit comes down to your personal dietary needs and health goals. Monk fruit is the winner for those concerned with sugar and calories, while honey provides a unique flavor for those who can enjoy it in small quantities.

Frequently Asked Questions

Yes, monk fruit is generally considered better for people with diabetes because it has no impact on blood sugar levels, unlike honey, which can cause blood sugar spikes.

Not easily. Monk fruit is much sweeter than honey and has a different consistency. You would need to adjust the recipe significantly, potentially adding other ingredients for bulk or moisture, as monk fruit does not function the same way as honey in baking.

Pure monk fruit extract is not known for having a bitter aftertaste. However, some monk fruit products are blended with sugar alcohols like erythritol, which some people may find leaves an aftertaste.

While honey is less processed than refined sugar and contains some nutrients, its high sugar content means it should be consumed in moderation. The term 'natural' doesn't automatically mean 'healthier,' especially for those with blood sugar concerns.

Monk fruit is a better choice for weight loss because it is zero-calorie and can help reduce overall calorie intake, whereas honey is high in calories.

The FDA considers monk fruit extract generally recognized as safe (GRAS). Any potential side effects, such as digestive issues, are typically associated with added ingredients like erythritol rather than the monk fruit itself.

To choose a high-quality monk fruit product, look for brands that offer pure monk fruit extract without added fillers or sweeteners. Always check the ingredient list to ensure you know exactly what you are consuming.