Honey vs. Sugar: Is Honey Better Than Sugar?

January 12, 2026 •

3 min read

While a tablespoon of honey has more calories than sugar, it offers trace nutrients and a lower average glycemic index, prompting many to ask: is honey better than sugar?. This article explores the key differences and effects on health.

Quick Summary

Honey offers a slight nutritional edge with trace antioxidants and a lower glycemic index than refined sugar. However, both are added sugars and should be consumed in moderation for optimal health.

Key Points

Nutritional Differences: Honey contains trace nutrients and antioxidants that refined sugar lacks, although in minimal amounts.
Glycemic Impact: On average, honey has a slightly lower glycemic index than table sugar, potentially causing a less rapid blood sugar spike.
Moderation is Key: Both honey and sugar are high in calories and should be consumed in moderation to prevent weight gain and other health issues.
Specific Benefits of Honey: Honey has proven antibacterial properties and can be used to soothe sore throats and coughs for individuals over one year old.
Calorie Comparison: A tablespoon of honey contains more calories than a tablespoon of refined sugar, although honey's sweeter taste may encourage using less.
Infant Safety: Honey is not safe for infants under one year of age due to the risk of infant botulism.
Raw vs. Processed: Raw, unfiltered honey retains more beneficial compounds, including antioxidants and enzymes, compared to processed honey.

Honey vs. Sugar: A Detailed Comparison

For centuries, honey has been revered for its perceived health benefits, often positioned as a superior alternative to refined white sugar. To truly understand the debate, it's crucial to examine both compounds beyond their sweet taste, considering their composition, processing, and physiological effects on the human body.

The Nutritional Breakdown

Refined table sugar is 100% sucrose, offering no nutritional value. Honey, however, contains about 80% sugars, 18% water, and 2% a mix of minerals, vitamins, amino acids, and pollen. Raw, unfiltered honey retains more beneficial compounds lost during processing. While honey contains trace nutrients like B vitamins and antioxidants, the amounts are minimal, requiring large, unhealthy consumption for significant benefit.

Impact on Blood Sugar

The glycemic index (GI) indicates how quickly a food raises blood sugar. Table sugar has a GI of around 65, while honey's average GI is approximately 58, leading to a slightly slower blood sugar rise. Honey's GI varies by type, with some varieties having a higher GI than sugar. Both are sugars and require monitoring, especially for individuals managing diabetes.

Beyond Sweetness: Additional Health Considerations

Beyond basic nutrition, other factors differentiate honey and sugar.

Health Benefits of Honey:

Antioxidants: Darker honey varieties contain beneficial antioxidants.
Antibacterial: Honey has natural antibacterial properties and has been used topically for wounds.
Cough Relief: Honey can help soothe sore throats and suppress coughs for those over one year old.
Digestive Aid: Raw honey may support digestion and gut health.

Drawbacks of Both:

Weight Gain: Both are high in calories and can lead to weight gain if consumed excessively. Honey has more calories per tablespoon than sugar.
Dental Issues: The high sugar content in both can contribute to cavities.
Infant Safety: Honey should not be given to infants under one due to the risk of infant botulism.

Comparison Table: Honey vs. Refined Sugar


Feature	Honey	Refined Sugar
Source	Bees from flower nectar	Sugarcane or sugar beets
Processing	Minimally processed (raw) to heavily processed (regular)	Heavily processed to be 100% sucrose
Primary Composition	Mixture of fructose, glucose, water, trace nutrients	100% Sucrose (glucose and fructose bonded)
Glycemic Index (Avg.)	~58 (varies significantly by type)	~65 (consistent)
Calories (per tbsp)	~64	~49
Nutritional Value	Trace amounts of vitamins, minerals, antioxidants	None (empty calories)

The Verdict: So, Is Honey Better Than Sugar?

While honey has a slight nutritional edge over refined sugar due to trace compounds and a lower GI, both are sources of added sugar. Moderation is crucial for both. Replacing sugar with honey without reducing overall intake won't eliminate health risks. Focusing on less added sugar overall is key.

The Bottom Line on Choosing Your Sweetener

The health impact difference between moderate consumption of honey and sugar is minimal. Honey has unique benefits like antibacterial properties, but this doesn't justify excessive use. A healthy diet prioritizes whole foods and limits all added sugars. Honey's slight nutritional benefits may make it a preference, but the choice often depends on taste and usage amount. Limiting daily added sugar is the most important step.

Final Recommendations for a Balanced Diet

View honey as a slightly more wholesome alternative to be used sparingly, not a guilt-free sugar substitute. True health improvement comes from reducing overall added sugar dependence. Incorporate naturally sweet fruits and vegetables for nutrients and fiber. Enjoy honey's unique flavors in small amounts, remembering less is more. Opt for high-quality, raw, unfiltered honey when you do use it.

Practical Advice for Mindful Consumption

To practice mindful sweetening:

Reduce the amount: Gradually decrease the honey or sugar in food and drinks.
Substitute with fruit: Use fruits in baking to lessen added sugar needs.
Read labels: Be aware of hidden added sugars in processed items.
Savor the sweetness: Enjoy the taste of honey in small servings.

These steps can help manage sweet intake and support a healthier lifestyle, regardless of sweetener preference.

Frequently Asked Questions

While honey has a slightly lower glycemic index than sugar, it still raises blood sugar levels and must be consumed in moderation by diabetics. It is crucial for them to monitor their intake and consult a doctor.

Honey contains more calories per tablespoon than table sugar. However, because honey is sweeter, you may be able to use a smaller amount to achieve the same level of sweetness.

Yes, honey contains trace minerals, vitamins, antioxidants, and has natural antibacterial and anti-inflammatory properties that are absent in refined sugar.

Honey can contain Clostridium botulinum spores, which are harmless to older children and adults but can cause infant botulism in babies under one year old due to their undeveloped digestive systems.

Raw, unfiltered honey is less processed than regular honey, which means it retains more of its natural enzymes, antioxidants, and nutrients that are destroyed during the heating and filtering process.

Yes, consuming too much honey can have similar negative health effects to excessive sugar intake, including weight gain, increased blood sugar, and a higher risk of heart disease.

Honey is sweeter and adds a distinct flavor, while sugar is neutral. Honey's liquid form and higher fructose content can affect moisture levels and browning in baked goods, requiring recipe adjustments.