How much honey is good per day for a balanced diet?

November 25, 2025 •

4 min read

According to the American Heart Association, adults should limit their daily intake of added sugars. When considering how much honey is good per day, it's crucial to remember that honey, while natural, is still a form of added sugar that counts toward this daily total.

Quick Summary

Experts generally recommend limiting honey intake, counting toward your total added sugars. Moderation is key to balancing potential health benefits with risks like weight gain and blood sugar spikes. The ideal amount depends on overall diet, health status, and other sugar sources.

Key Points

Daily Limit for Adults: Health organizations suggest limiting added sugars, including honey, as part of an overall healthy diet.
Infant Safety: Never give honey to children under 12 months old due to the risk of infant botulism.
Better than Sugar: Raw honey contains antioxidants, has a lower glycemic index, and offers antibacterial properties, making it a better choice than refined sugar when used in moderation.
Risks of Excess: Too much honey can lead to weight gain, blood sugar issues, and digestive problems, especially for those with IBS.
Prioritize Raw: Choose raw and unfiltered honey to maximize nutritional benefits, as processing can destroy enzymes and antioxidants.
Incorporate Mindfully: Use small amounts of honey to sweeten beverages, top foods, or as a cooking ingredient, considering it part of your overall added sugar budget.

Recommended Daily Honey Intake for Adults

For adults, the amount of honey considered "good" is directly linked to the total daily limit for added sugars. Major health organizations, including the American Heart Association (AHA), advise a limit of added sugars. As honey is a form of added sugar, it should be factored into this limit.

General Guideline: Many health professionals suggest that added sugars, including honey, should not exceed a certain percentage of total daily calories or a specific amount in teaspoons.
Impact on overall diet: It is vital to remember that this total includes all sources of added sugar consumed throughout the day, such as those found in baked goods, sweetened beverages, and condiments.

Honey for Children: Special Considerations

Infant botulism is a rare but serious condition caused by spores of Clostridium botulinum that can be present in honey. A baby's underdeveloped digestive system cannot protect against these spores, so honey should never be given to infants under one year of age. For older children, honey should still be consumed in moderation.

Benefits of Honey in Moderation

When consumed within recommended limits, raw, unfiltered honey offers several potential health benefits that make it a choice to consider over refined sugar.

Rich in antioxidants: Raw honey contains health-promoting compounds like flavonoids and phenolic acids, which help protect the body from oxidative stress.
Glycemic index (GI): Honey has a lower GI score than refined table sugar, meaning it does not raise blood sugar as rapidly, though it still impacts blood glucose levels and should be consumed with caution, especially by individuals with diabetes.
Cough suppression: For children over the age of one and adults, honey can help soothe sore throats and suppress nighttime coughing.
Wound healing properties: Applied topically, honey's antibacterial and anti-inflammatory properties can aid in the healing of minor wounds and burns.

Risks of Excessive Honey Consumption

Despite its natural origin, overconsuming honey can lead to several health issues, primarily due to its high sugar and calorie content.

Weight gain: Excess intake of any calorie-dense food, including honey, can lead to weight gain over time.
Blood sugar spikes: For individuals with diabetes or pre-diabetes, excessive honey can cause blood sugar levels to rise to dangerous levels.
Digestive problems: The high fructose content in honey can be difficult for some people to digest, potentially causing bloating, cramping, and diarrhea, especially for those with conditions like irritable bowel syndrome (IBS).
Dental issues: Like all sugary foods, honey can contribute to tooth decay, particularly with frequent consumption.

Honey vs. Sugar: A Nutritional Comparison


Feature	Honey	Refined Table Sugar
Processing	Minimally processed, especially raw and unfiltered varieties, preserving some nutrients.	Highly processed from sugarcane or sugar beet, stripping away natural nutrients.
Nutrients	Contains trace amounts of vitamins, minerals, enzymes, pollen, and antioxidants.	Contains no nutrients, only empty calories.
Calories (per tbsp)	~64 calories.	~45 calories.
Glycemic Index (GI)	Lower GI (avg. 50) than table sugar, but still impacts blood sugar.	Higher GI (avg. 80), causing more rapid blood sugar spikes.
Sweetness	Tastes sweeter than sugar, so less may be needed to achieve the same sweetness.	Less sweet, often requiring more to achieve desired flavor.

How to Incorporate Honey Into Your Daily Diet

For a truly balanced approach, consider honey as a concentrated sweetener and use it judiciously.

Morning ritual: Add a small amount to warm water with lemon for a soothing drink.
Sweeten beverages: Stir a small amount into unsweetened tea or coffee instead of refined sugar.
Topping for food: Drizzle over yogurt, oatmeal, or whole-grain toast for natural sweetness.
Cooking and baking: Substitute honey for sugar in recipes, often using a slightly smaller quantity.
Marinades and dressings: Use honey to create balanced marinades for proteins or dressings for salads.

The Final Word: Moderation is Key

While honey is a healthier alternative to refined sugar due to its nutritional content and lower glycemic index, it is still a form of concentrated sugar. The question of how much honey is good per day ultimately depends on your individual health needs and how it fits into your overall sugar consumption. For most adults, staying within general added sugar guidelines, from all sources, is the safest and most beneficial approach. Always consult a healthcare professional, especially if managing conditions like diabetes, before making significant dietary changes. A balanced diet and active lifestyle are far more important for health than any single sweetener.

It is always advisable to opt for high-quality, raw, and unfiltered honey when possible, as it retains more of its natural beneficial compounds. A balanced diet, rich in fiber-filled fruits, vegetables, and whole grains, will always provide greater nutritional value than any single sugar source.

Learn more about the benefits of a balanced diet from the USDA.

Frequently Asked Questions

Yes, eating honey every day is generally safe for adults and children over one year of age, provided it is consumed in moderation and fits within the recommended daily intake for added sugars. Excessive consumption, however, can lead to negative health effects.

For individuals with diabetes, it's crucial to consume honey cautiously and in very small amounts, as it still affects blood sugar levels. Consult a healthcare provider or dietitian to determine an appropriate amount based on your individual health needs.

Honey is often considered a better option than regular table sugar because it contains trace amounts of nutrients, antioxidants, and has a slightly lower glycemic index. However, both are forms of sugar and should be consumed in moderation.

While honey can be consumed at any time, some find it beneficial in the morning for an energy boost or mixed with warm tea before bed to help soothe a cough and promote sleep.

Like any calorie-dense food, honey can contribute to weight gain if consumed in excess of your daily caloric needs. The key to avoiding unwanted weight gain is moderation and balancing your honey intake with overall diet and physical activity.

Yes, raw honey is generally considered healthier because it is unheated and unfiltered, preserving more of its natural antioxidants, enzymes, and pollen. Pasteurized honey is heated, which can reduce its beneficial properties.

For children over one year old, honey is a safe remedy for soothing a cough. It should never be given to infants under 12 months.