How Many Net Carbs Are in 2 Tablespoons of Honey?

November 7, 2025 •

3 min read

According to USDA data, 2 tablespoons (approx. 42 grams) of honey contain around 34 to 35 grams of carbohydrates, all of which are net carbs. This means honey has virtually no fiber to subtract, making its total and net carb count nearly identical.

Quick Summary

An average 2-tablespoon serving of honey contains about 34 to 35 grams of net carbohydrates, as it has a negligible fiber content. This high-carb sweetener significantly impacts blood sugar levels and is not suitable for a strict ketogenic or low-carb diet.

Key Points

Significant Net Carbs: A 2-tablespoon serving of honey contains 34–35 grams of net carbohydrates.
Negligible Fiber: Honey's fiber content is so low that its total carbs essentially equal its net carbs.
Unsuitable for Strict Keto: The high carb load makes honey a poor choice for those following a strict ketogenic diet.
Causes Blood Sugar Spikes: The simple sugars in honey cause a rapid rise in blood sugar levels.
Keto-Friendly Alternatives: Zero-net-carb sweeteners like monk fruit, stevia, and erythritol are excellent substitutes.
Moderate Glycemic Impact: Honey has a moderate glycemic index, but it still affects blood sugar levels more than sugar substitutes.
Check Product Labels: Be aware of ingredients in any honey alternatives, as some contain added sugars.

Understanding Net Carbs in Honey

For those monitoring carbohydrate intake, especially on diets like keto, understanding net carbs is crucial. Net carbs are the total carbohydrates minus the fiber and sugar alcohols, as these are not fully absorbed by the body. In the case of honey, since it is almost entirely composed of sugar and water, the fiber content is so low that the total carbohydrates are effectively the same as the net carbs. A standard 2-tablespoon serving delivers a significant amount of sugar directly into your system, resulting in a noticeable impact on blood glucose levels.

Nutritional Profile of 2 Tablespoons of Honey

A typical serving of 2 tablespoons of honey, which is about 42 grams, provides a concentrated source of energy. Beyond its high sugar and carb count, it contains trace amounts of vitamins, minerals, and other compounds like antioxidants.

Calories: 120–128 calories
Total Carbohydrates: 34–35 grams
Net Carbs: 34–35 grams
Sugar: 32–34 grams
Fiber: 0–0.1 grams

This nutritional breakdown demonstrates why honey, despite being a natural sweetener, requires careful consideration for those on restricted carb diets. The rapid absorption of its simple sugars, glucose and fructose, can disrupt ketosis.

Honey's Impact on Low-Carb and Keto Diets

The high carbohydrate content in honey makes it generally unsuitable for a strict ketogenic diet. The goal of keto is to keep carb intake very low to force the body into a state of ketosis, where it burns fat for fuel. A single 2-tablespoon serving of honey contains enough carbs to potentially exceed a person's entire daily carb allowance on keto. For those following a low-carb diet that is not strictly ketogenic, small, infrequent amounts might be acceptable, but portion control is essential.

Comparison Table: Honey vs. Other Sweeteners

This table illustrates how 2 tablespoons of honey compare to other common sweeteners, highlighting their nutritional differences.


Feature	2 Tbsp Honey	2 Tbsp White Sugar	2 Tbsp Erythritol (keto)	2 Tbsp Monk Fruit (keto)
Net Carbs	~35g	~34g	0g	0g
Calories	~128	~96	~0	~0
Blood Sugar Impact	High	High	Minimal	Minimal
Diet Compatibility	Avoid on keto	Avoid on keto	Keto-friendly	Keto-friendly
Nutrient Profile	Trace antioxidants	None	None	None

Healthier Sweetener Alternatives for Low-Carb Lifestyles

If you are committed to a low-carb or keto lifestyle, there are several sweeteners that can replace honey without the carb impact. These alternatives offer sweetness without the rapid blood sugar spike.

Monk Fruit Sweetener: A natural, zero-calorie sweetener derived from monk fruit. It contains no carbs and can be significantly sweeter than sugar, so a little goes a long way.
Stevia: Another zero-calorie, natural sweetener from the stevia plant. It has no carbs and does not affect blood glucose levels.
Erythritol: A sugar alcohol that is popular in keto baking. It has minimal calories and zero net carbs, making it a safe choice for those watching their carb intake.
Allulose: A rare sugar found in figs and raisins. It tastes like sugar but is not metabolized by the body, providing zero net carbs and very few calories.

When using these alternatives, it is important to check product labels, as some blends may contain other ingredients that could add carbs or affect your blood sugar.

Conclusion

In summary, 2 tablespoons of honey contain approximately 34 to 35 grams of net carbohydrates, making it a high-carb sweetener that should be used with caution on low-carb diets and avoided entirely on strict keto plans. While honey is often viewed as a healthier alternative to refined sugar due to its trace nutrients and slightly lower glycemic index, its impact on blood sugar is still significant. For those managing blood sugar or adhering to a low-carb lifestyle, better alternatives are available that offer sweetness without the carb load. By understanding honey's carb profile and exploring suitable substitutes, you can make more informed dietary choices that align with your health goals.

Final Takeaways

High Net Carb Count: 2 tablespoons of honey contain approximately 34–35 grams of net carbs.
Fiber is Negligible: Honey has almost no fiber, so total and net carbs are nearly identical.
Not Keto-Friendly: The high sugar content makes honey unsuitable for a strict ketogenic diet.
Impacts Blood Sugar: As a simple sugar, honey causes a notable spike in blood glucose levels upon consumption.
Better Alternatives Exist: Keto-friendly sweeteners like stevia, monk fruit, and erythritol provide sweetness with zero net carbs.
Portion Control is Key: For low-carb diets, any honey consumed must be carefully portioned to fit within daily carb limits.
Read Labels Carefully: Some honey alternatives or blends may contain added sugars, so checking ingredient labels is important.

Frequently Asked Questions

No, honey is primarily sugar and contains no fiber, meaning its total carbohydrate count is the same as its net carb count.

A strict keto diet requires very low carb intake, and honey's high carb content (34-35g per 2 tbsp) makes it unsuitable for maintaining ketosis.

While honey has trace nutrients and a slightly lower glycemic index than table sugar, its high carb content still makes it problematic for most low-carb diets. Both should be limited.

For honey, there is virtually no difference. Net carbs are total carbs minus fiber, and honey contains almost no dietary fiber.

Good substitutes include monk fruit extract, stevia, erythritol, and allulose, which have zero net carbs and minimal impact on blood sugar.

Two tablespoons of honey contain approximately 34 to 35 grams of total carbohydrates.

Yes, even a small amount like one tablespoon of honey (approx. 17 net carbs) can be enough to disrupt ketosis for many people, depending on their daily carb limit.

The carb count is essentially the same, although raw honey may contain more antioxidants and beneficial compounds than processed honey.