How Many Calories in a Flavored Honey Stick? Your Guide to This Sweet Snack

November 5, 2025 •

4 min read

A typical 5-gram flavored honey stick contains approximately 15 to 20 calories, making it a perfectly portioned natural sweetener. This measured serving makes it easy to understand and manage how many calories in a flavored honey stick you are consuming for a quick energy boost or a sweet treat.

Quick Summary

A standard flavored honey stick, containing about one teaspoon (5 grams) of honey, typically offers 15 to 20 calories. The specific count depends on the brand, ingredients, and stick size, though the low number makes them a convenient, pre-portioned sweetener for beverages or a standalone snack.

Key Points

Low Calorie Count: A standard 5-gram flavored honey stick typically contains only 15 to 20 calories, making it a controlled, low-calorie sweetener option.
Convenient Portion Control: Each honey stick provides a pre-measured serving, which helps manage and limit sugar intake, unlike scooping from a jar.
Natural Energy Boost: The natural sugars (glucose and fructose) in honey offer both an immediate and sustained energy source, perfect for a midday pick-me-up or post-workout.
Nutritional Perks: Beyond the sweetness, honey contains trace antioxidants and enzymes that offer slight health benefits not found in processed sugars.
Versatile Use: Honey sticks can be used in a variety of ways, from sweetening beverages and drizzling over foods to providing natural relief for sore throats.
Flavor without Major Calorie Change: The added natural flavoring in a flavored honey stick does not significantly increase the calorie count, preserving the low-calorie nature of the product.

The Calorie Breakdown: What to Expect

For most commercially available flavored honey sticks, the calorie count is quite consistent. The majority are designed to hold about one teaspoon, or approximately 5 grams, of honey. This small amount results in a modest 15 to 20 calories per stick. While the specific flavor, whether natural or artificial, does not significantly alter this energy content, it's always wise to check the nutrition facts on the packaging for the exact number.

Some specialty or larger honey sticks may have a higher calorie count. For example, some Himalayan Shilajit honey sticks, which contain additional ingredients, have been noted to contain 25 calories per 8g stick. However, for the standard flavored honey stick found on the market, you can confidently estimate within the 15-20 calorie range.

More Than Just Calories: The Nutritional Profile

Beyond the basic calorie count, it's helpful to consider the nutritional content of a honey stick. While not a significant source of vitamins or minerals, honey does provide trace amounts of some nutrients and beneficial compounds.

The Composition of a Honey Stick

Carbohydrates: The vast majority of a honey stick's calories come from carbohydrates, specifically the natural sugars glucose and fructose. A 5g stick will typically contain around 4-5 grams of total carbohydrates and 4-5 grams of sugar.
Antioxidants: Honey contains antioxidants, which help fight against oxidative stress in the body. The level and type of antioxidants can vary depending on the type of honey (e.g., wildflower vs. clover) and the processing method.
Flavors: Flavored honey sticks use natural extracts for their unique taste, such as lemon, cinnamon, or fruit flavors. These natural additions do not add significant calories but offer an enjoyable variety. Some may also contain artificial colors, so checking the label is important.

Honey Sticks vs. Other Sweeteners: A Calorie Comparison

When choosing a sweetener, it can be useful to compare a honey stick to other common options. While honey contains more calories per tablespoon than table sugar, the pre-portioned stick can simplify moderation and portion control.


Sweetener Type	Approx. Serving Size	Approx. Calories	Notes
Flavored Honey Stick	1 stick (5g)	15-20	Pre-portioned, contains antioxidants.
Table Sugar	1 tsp (4g)	16	Refined sucrose with no nutritional benefits.
Honey (Bottled)	1 tbsp (21g)	64	Higher calories per volume, but you may use less.
Agave Nectar	1 tbsp (21g)	63	Similar calorie count to bottled honey.
Stevia	1 packet	0	Artificial or plant-based sweetener with no calories.

How to Incorporate Flavored Honey Sticks into Your Routine

Thanks to their convenient, portable design, flavored honey sticks can be used in a variety of creative ways to add a touch of sweetness to your day.

Sweeten Your Beverages: A classic and popular use is stirring a honey stick into hot tea, coffee, or hot chocolate for a mess-free, naturally flavored sweetener.
Top Your Breakfast: Drizzle the honey over oatmeal, yogurt, or pancakes for a burst of flavor and a natural energy boost.
Post-Workout Fuel: The natural sugars in honey provide a quick source of energy, making a honey stick a convenient post-workout snack.
Snack on the Go: For a simple, satisfying snack, simply bite the end and enjoy the honey straight from the stick. It's a great alternative to processed candy.
Baking and Cooking: Use honey sticks in marinades or for baking by squeezing the contents into your recipe. Their pre-measured nature helps with portion control in cooking.
Soothe a Sore Throat: The soothing properties of honey make it a traditional remedy for coughs and sore throats. Infused honey sticks (e.g., with lemon or ginger) can provide extra relief.

Conclusion: Making an Informed Choice

When considering how many calories in a flavored honey stick, the answer is consistently low, typically 15 to 20 calories for a standard 5-gram serving. The key takeaway is that these small, convenient sticks offer a naturally sweetened and portion-controlled alternative to refined sugars. While they are a source of carbohydrates, they also contain small amounts of beneficial antioxidants that other sweeteners lack. As with any sugary product, moderation is key. Be sure to read the label for exact nutritional information, especially with less common or larger varieties, and remember to never give honey to infants under one year of age due to the risk of botulism. For a deeper dive into the health benefits of honey and how it compares to sugar, you can visit a reputable source like the Medical News Today article on the topic.

Ultimately, a flavored honey stick is a convenient, low-calorie, and delicious way to enjoy the natural sweetness of honey on the go or in your favorite foods and beverages.

Frequently Asked Questions

Most standard honey sticks, especially those with 15-20 calories, contain one teaspoon or approximately 5 grams of honey.

No, the natural extracts or flavors used in flavored honey sticks do not add any significant calories. The calorie count comes almost entirely from the honey itself.

In terms of nutrition, yes. Honey contains trace amounts of antioxidants and enzymes that are absent in refined white sugar. The controlled portion size also helps with moderation.

Yes, honey sticks are a popular and convenient way to sweeten hot beverages. The plastic straw can be easily torn or bitten open, and the honey can be squeezed and stirred in.

The primary nutritional component is carbohydrates, specifically the natural sugars glucose and fructose. A standard 5g stick contains around 4-5g of carbs.

No, honey should never be given to infants under one year of age due to the risk of infant botulism, a serious illness.

Honey sticks are shelf-stable and can be stored at room temperature in a pantry or drawer. If crystallization occurs, they can be placed in warm water to reliquify.