How much honey per day? Understanding safe consumption limits

December 25, 2025 •

4 min read

The World Health Organization (WHO) advises limiting free sugars, which includes honey, to less than 10% of total daily energy intake. For most adults, understanding how much honey per day is appropriate is key to balancing its benefits with its high sugar content.

Quick Summary

Expert guidelines suggest moderate daily honey consumption, typically a few tablespoons, as it is still a form of sugar. Safe intake varies by gender, total sugar intake, and individual health factors.

Key Points

Moderate Your Intake: Treat honey as an added sugar, keeping your daily consumption within expert recommendations, typically 2-3 tablespoons or less.
Choose Quality Honey: Opt for raw, high-quality honey to get maximum antioxidant and nutritional benefits, as processed versions have lost much of their value.
Never Give to Infants: Due to the risk of infant botulism, honey of any kind should not be given to children under one year old.
Manage Blood Sugar: Individuals with diabetes or those monitoring their weight must consume honey with care, as it still impacts blood glucose levels.
Substitute, Don't Add: Use honey as a replacement for less healthy sweeteners like refined sugar, rather than simply adding it to an already high-sugar diet.
Consider Your Overall Diet: The total amount of all added and natural sugars in your diet is what matters most, so account for honey alongside other sugar sources.

Recommended Daily Honey Intake for Adults

While honey offers some benefits over refined sugar, it remains a concentrated source of calories and sugar and should be consumed in moderation. Several health organizations provide guidelines that can help determine an appropriate daily limit for honey.

American Heart Association Recommendations

The American Heart Association (AHA) recommends limiting added sugars, which include honey, to a daily maximum for optimal heart health:

For Women: No more than 100 calories from added sugars, which equates to about six teaspoons or roughly two tablespoons of honey.
For Men: No more than 150 calories from added sugars, which is about nine teaspoons or three tablespoons of honey.

The World Health Organization Guidelines

The World Health Organization's advice on free sugars offers another perspective. Their guidance to limit free sugars to less than 10% of total daily energy intake translates to roughly 50 grams (or about 12 level teaspoons) for a person on a 2000-calorie diet. A stricter limit of less than 5% is suggested for maximum health benefits. Since honey is entirely composed of free sugars, this provides a top-end estimate.

Health Benefits of Moderate Honey Consumption

Despite its high sugar content, honey is more than just a sweetener and offers several potential health benefits when consumed in appropriate amounts.

List of benefits:

Rich in antioxidants: Especially darker varieties of honey contain antioxidants like flavonoids and phenolic acids that help fight against free radicals in the body.
Heart health: Some studies suggest that moderate honey consumption may help lower LDL ("bad") cholesterol and triglycerides, while potentially raising HDL ("good") cholesterol.
Cough suppressant: For adults and children over one year old, honey has been shown to be effective in soothing sore throats and suppressing coughs, particularly for upper respiratory infections.
Digestive health: It may aid in relieving some gastrointestinal tract issues like diarrhea and can act as a prebiotic, fostering a healthy gut microbiome.
Wound healing: Medical-grade honey has been used topically for centuries to promote wound healing due to its antibacterial and anti-inflammatory properties.

Risks of Excessive Honey Intake

Treating honey as a health panacea and consuming it excessively can lead to several health complications that outweigh any potential benefits.

The risks of consuming too much honey include:

Weight gain: High calorie density means that exceeding daily limits can easily contribute to weight gain.
Increased blood sugar: For individuals with diabetes, or at risk for insulin resistance, excessive honey can lead to hyperglycemia (high blood sugar).
Digestive issues: Due to its high fructose content, large amounts can cause gastrointestinal distress, including bloating and diarrhea, especially in sensitive individuals.
Dental problems: The high sugar content is a risk factor for dental caries (cavities), especially if not consumed mindfully.
Infant botulism: Honey is a source of Clostridium botulinum spores, which are harmless to adults but can cause infant botulism, a serious illness, in children under one year of age.

Honey vs. Table Sugar: A Comparison

While often compared, honey and table sugar have different compositions and effects on the body.


Feature	Honey	Table Sugar (Sucrose)
Composition	~80% sugar (fructose, glucose), 17% water, 2% minerals, vitamins, etc.	100% sucrose (50% fructose, 50% glucose)
Processing	Generally minimally processed, can be raw or pasteurized	Heavily refined from sugarcane or beets
Glycemic Index (GI)	Lower on average (GI ~61)	Higher (GI ~65)
Calories (per tbsp)	~64 calories	~45-48 calories
Taste	Sweeter due to higher fructose content, so less may be needed	Less sweet, often requires more to achieve desired sweetness
Micronutrients	Trace amounts of vitamins, minerals, antioxidants	No nutritional value beyond calories

Best Practices for Incorporating Honey

To enjoy the natural sweetness and minor health benefits of honey without overdoing it, consider these practical tips:

As a substitute: Use honey to replace less healthy processed sugars in your diet, rather than adding it on top of a sugar-laden diet.
Measure carefully: Use a teaspoon to measure your honey intake, rather than freely drizzling it, to stay within your daily sugar budget.
Pair smartly: Combine honey with nutritious foods like yogurt, oatmeal, or whole-grain toast. This helps moderate blood sugar spikes.
Timing matters: Some evidence suggests consuming honey in the morning or post-workout can provide a quick energy boost, while a small amount before bed may aid sleep.
Choose wisely: Opt for high-quality, raw honey to maximize nutritional benefits. Be aware that some products can be mixed with syrups.

Conclusion: Moderation is the Answer

Ultimately, the question of how much honey per day boils down to moderation. While it offers a more nuanced nutritional profile than refined table sugar, honey is still a form of added sugar that should be limited in a healthy diet. By adhering to general guidelines, paying attention to your overall sugar consumption, and being mindful of your individual health needs, you can safely enjoy honey as part of a balanced lifestyle. The American Heart Association offers extensive resources on monitoring total sugar intake for optimal heart health.

Frequently Asked Questions

Yes, it is generally safe for healthy adults to consume honey every day, provided it is done in moderation. It is best to treat it as an added sugar and ensure your total daily intake aligns with established health guidelines, such as those from the AHA.

The American Heart Association recommends that women get no more than 100 calories a day from added sugars, which translates to a maximum of six teaspoons of honey daily.

According to the American Heart Association, men should aim for no more than 150 calories a day from added sugars, which is equivalent to about nine teaspoons of honey daily.

Honey is often considered a slightly healthier alternative to refined sugar due to its trace amounts of nutrients, antioxidants, and a slightly lower glycemic index. However, since it is still high in sugar and calories, it must be consumed in moderation.

While some suggest honey can aid weight management, its effectiveness is debated and relies heavily on moderation. Replacing other unhealthy sweeteners with a limited amount of honey may offer some benefit, but excessive consumption will contribute to weight gain.

Excessive honey consumption can lead to negative health effects, including weight gain, an increase in blood sugar levels, and digestive problems. These risks can outweigh the moderate benefits it offers.

No, honey is not safe for infants under 12 months old. Honey can contain spores of the bacteria Clostridium botulinum, which can cause infant botulism, a rare but serious illness.