How much honey per day is too much?

November 1, 2025 •

4 min read

According to the American Heart Association, men should limit added sugars to no more than 9 teaspoons (36 grams) per day, while women and children should consume no more than 6 teaspoons (24 grams). This guideline directly applies to honey, a natural sweetener, and helps determine how much honey per day is too much for optimal health. Despite its reputation as a healthier alternative to sugar, excessive honey intake can lead to various negative health outcomes.

Quick Summary

Excessive honey consumption, high in calories and sugar, can lead to weight gain, blood sugar spikes, digestive problems, and dental issues. Moderation is key to balancing the benefits of antioxidants with the risks of overconsumption. Daily limits for added sugars, including honey, are advised by health organizations.

Key Points

Daily Limits: Experts advise no more than 6-9 teaspoons of added sugar, including honey, per day, depending on gender.
High Sugar Content: Honey is primarily fructose and glucose, contributing significantly to daily sugar and calorie intake.
Health Risks: Excessive consumption can lead to weight gain, high blood sugar, digestive issues, low blood pressure, and dental problems.
Superior to Refined Sugar: Honey contains trace minerals and antioxidants, but its nutritional advantages are minimal and do not negate its high sugar content.
Not for Infants: Honey should never be given to children under one year old due to the risk of infant botulism.
Moderation is Key: To reap honey's minor benefits without adverse effects, it must be consumed in careful moderation as part of a balanced diet.

Understanding the Nutritional Profile of Honey

Before determining the healthy limit, it's important to understand what honey is composed of. Honey is primarily a sugar, consisting of fructose and glucose, along with trace amounts of vitamins, minerals, and beneficial antioxidants. A single teaspoon contains approximately 64 calories, mainly from sugar. While these antioxidants offer some health benefits not found in processed white sugar, the high caloric and sugar content means that moderation is critical for health.

Recommended Daily Limits

Experts and health organizations provide clear recommendations on total added sugar intake, which includes honey. The American Heart Association (AHA) and other dietary guidelines recommend limiting added sugars significantly to reduce health risks.

For men: A daily limit of no more than 9 teaspoons (36 grams) of added sugar, including honey.
For women and children: A daily limit of no more than 6 teaspoons (24 grams) of added sugar, including honey.

These are total limits for all added sugars, so it is essential to consider honey as part of this overall budget. For instance, a person who adds honey to tea, yogurt, and other foods throughout the day can quickly exceed this threshold if not careful.

Health Risks Associated with Excessive Honey Intake

While honey has its benefits, consuming too much of it can have consequences similar to overindulging in any other form of sugar. Understanding these risks can help reinforce the importance of moderation.

Weight Gain: As a calorie-dense food, excessive honey consumption can lead to a caloric surplus and subsequent weight gain. The body converts excess carbohydrates and sugars into fat, so even a 'natural' sweetener can backfire on weight management goals.
Blood Sugar Spikes: The glucose and fructose in honey can cause rapid spikes in blood sugar levels. This is particularly concerning for individuals with diabetes or insulin resistance but is a factor for everyone to consider. Over time, frequent blood sugar spikes can lead to metabolic issues and an increased risk of Type 2 diabetes.
Digestive Issues: Honey is high in fructose, which can cause digestive problems for some individuals, especially those with Irritable Bowel Syndrome (IBS) or fructose intolerance. Symptoms can include bloating, cramping, and even diarrhea.
Dental Problems: Like other sugary substances, honey contributes to tooth decay. Its sticky nature can cause sugar to cling to teeth, providing a food source for bacteria that produce enamel-eroding acid.
Low Blood Pressure (Hypotension): While moderate honey intake can support healthy blood pressure, excessive consumption can cause blood pressure to drop below normal levels. This can lead to dizziness and fatigue, and prolonged hypotension can affect heart function.

Comparison: Honey vs. Refined Sugar

Although often marketed as healthier, honey's advantages over refined sugar are nuanced. This table compares the two sweeteners based on several key factors.


Feature	Honey	Refined Sugar	Note
Nutritional Value	Contains trace minerals, vitamins, and antioxidants.	No nutritional value; 'empty calories'.	Honey offers slight nutritional benefits but is not a significant source of vitamins or minerals.
Glycemic Index (GI)	Lower GI (50-60), leading to a less dramatic blood sugar spike.	Higher GI (63), causing a faster increase in blood sugar.	While honey's GI is lower, it still affects blood sugar and should be consumed with caution.
Sweetness	Generally sweeter than refined sugar, so less may be needed to achieve the same level of sweetness.	Less sweet than honey, potentially leading to a higher overall intake for the same taste.	Using less honey can help manage total sugar intake.
Processing	Minimally processed, especially raw honey.	Heavily processed from sugarcane or sugar beets.	Raw, unprocessed honey retains more of its natural benefits.
Calories	Approximately 64 calories per tablespoon.	Approximately 50 calories per tablespoon.	Honey is more calorie-dense, but its higher sweetness may mean you use less.

Navigating Honey Consumption: A Practical Approach

To enjoy honey safely, it is essential to be mindful of how and when it is consumed. Follow these practical tips:

Measure your intake: Don't eyeball it. Use a measuring spoon to accurately track how much honey you are adding to your food and drinks. Be aware of other added sugar sources in your diet.
Replace, don't add: Instead of adding honey to your coffee alongside sugar, use it as a replacement for other sweeteners to get a slight nutritional boost.
Focus on quality: Opt for raw, unfiltered, and organic honey to ensure you are getting the maximum potential antioxidant benefits. Different types of honey, like Manuka, may offer specific properties.
Pair wisely: Pair honey with fiber-rich foods like oatmeal or whole-grain toast to slow down sugar absorption and minimize blood sugar spikes.
Avoid for infants: Never give honey to infants under one year of age due to the risk of infant botulism, a rare but serious form of food poisoning.

Conclusion

For most adults, the question of how much honey per day is too much is answered by adhering to the recommended daily limits for added sugar. By treating honey as a sugar, rather than a magic health food, you can enjoy its flavor and minor nutritional benefits without compromising your health. Excessive intake can lead to weight gain, blood sugar problems, digestive issues, and dental decay, so moderation is non-negotiable. By being mindful of your intake and choosing high-quality honey, you can strike a healthy balance in your diet. For personalized advice, particularly for individuals with health concerns like diabetes, consulting a healthcare provider or a registered dietitian is always the best course of action.

For more detailed information on comparing sweeteners and their health impacts, a comprehensive resource is available on Verywell Health.

Frequently Asked Questions

While honey contains trace amounts of nutrients and antioxidants that refined sugar lacks, both are forms of added sugar and should be consumed in moderation. Honey's higher calorie count per tablespoon means its benefits are only realized with careful and limited use.

The immediate signs of consuming too much honey may include digestive discomfort, such as bloating, cramping, or diarrhea, particularly if you have a sensitivity to fructose. Regular overconsumption can lead to weight gain over time.

Individuals with diabetes should be cautious with honey due to its high sugar content, which can raise blood sugar levels. Any inclusion of honey in a diabetic diet should be discussed with a doctor or dietitian and consumed in very small amounts.

Yes, excessive honey consumption can cause weight gain. One teaspoon contains about 64 calories, so consuming large amounts can lead to a calorie surplus, undermining weight management goals.

Moderate honey intake can be part of a healthy diet, but excessive consumption may contribute to low blood pressure (hypotension). This risk is especially relevant for those who already have low blood pressure.

Honey can contain Clostridium botulinum spores, which can cause infant botulism, a serious illness in babies under one year old. Their digestive systems are not developed enough to handle these spores safely, so honey must be avoided entirely for this age group.

Raw, unprocessed honey is generally considered healthier because it retains more of its natural vitamins, minerals, and antioxidants compared to pasteurized, regular honey. However, both are still high in sugar and should be consumed in moderation.