Is Honey Rich in Potassium? A Detailed Nutritional Breakdown

December 9, 2025 •

3 min read

One tablespoon of honey contains a small amount of potassium, approximately 11mg, making it a very minor source of this essential mineral. The level of potassium in honey is not substantial enough to be considered a 'rich' source, especially when compared to many common fruits and vegetables. However, the exact mineral content, including potassium, can vary depending on the honey's floral source.

Quick Summary

Honey contains small amounts of potassium, but it is not a rich source of this mineral. The potassium content can vary based on the floral origin of the nectar collected by bees. For significant potassium intake, you should rely on other foods like vegetables, fruits, and legumes.

Key Points

Low Potassium Content: A standard serving of honey provides a very small amount of potassium, contributing less than 1% of the daily recommended intake.
Floral Source Matters: The specific floral source of honey can influence its mineral content, with darker varieties like buckwheat typically containing more minerals, including potassium, than lighter types.
Not a Reliable Source: Due to its trace amounts, honey is not a reliable or effective source for increasing your dietary potassium levels.
Better Food Sources Exist: Excellent sources of potassium include a wide variety of fruits, vegetables, and legumes, such as bananas, spinach, potatoes, and beans.
Consider the Sugar Content: Relying on honey for potassium would require consuming large quantities, which is not advisable due to its high sugar and calorie content.

Understanding Potassium's Role in Your Diet

Potassium is a crucial mineral and electrolyte that plays a vital role in several bodily functions. It helps regulate fluid balance, nerve signals, and muscle contractions, including those of the heart. A diet rich in potassium can also help balance the negative effects of sodium on blood pressure. Due to its importance, health professionals recommend adequate daily intake, and many people wonder if natural sweeteners like honey can contribute to their needs.

The Potassium Content in Honey

While honey does contain various minerals, including potassium, the quantities are relatively small. A typical tablespoon of honey, which is about 21 grams, provides around 11mg of potassium. The recommended daily intake for potassium for healthy adults is much higher, around 4,700mg, which means a single serving of honey contributes less than 1% of the daily value. This means honey should not be considered a primary source of this mineral in your diet.

Why Honey's Potassium Content Varies

The mineral content of honey is not fixed and can differ significantly based on several factors, including the floral source, geographical location, and environmental conditions. This is because the minerals found in honey are derived from the nectar of the flowers visited by bees and the soil composition where the plants grow.

Floral Source: Darker honey varieties, such as buckwheat or honeydew, generally contain higher levels of minerals, including potassium, compared to lighter-colored honeys like clover or acacia. Some studies show that honeydew honey can have significantly more potassium than nectar honeys.
Floral Density: The amount and type of minerals found in honey can depend on the specific plants the bees frequent. Different plants have varying mineral compositions, which are then passed into the nectar and, subsequently, the honey.

Is Honey a Good Source of Potassium?

To put honey's potassium content into perspective, it is helpful to compare it with other common foods that are known to be rich in this mineral. This comparison clearly demonstrates that honey is not a significant source of potassium.

Potassium Content Comparison Table


Food Item	Serving Size	Approximate Potassium (mg)	Notes
Honey	1 tablespoon (21g)	11	Contributes less than 1% of DV.
Banana	1 medium fruit	422	A well-known potassium source.
Dried Apricots	1/2 cup	755	A concentrated source of potassium.
Sweet Potato	1 medium, baked	542	Excellent source of dietary potassium.
Cooked Spinach	1 cup	839	Exceptionally high in potassium.

As the table shows, a single banana provides nearly 40 times more potassium than a serving of honey, and cooked spinach offers almost 80 times more. For anyone aiming to increase their potassium intake, relying on honey would be highly ineffective and would involve consuming an excessive amount of sugar and calories.

Practical Ways to Increase Potassium Intake

Instead of focusing on honey for potassium, consider incorporating these foods into your diet:

Fruits: Bananas, oranges, cantaloupe, and apricots are all excellent choices.
Vegetables: Leafy greens like spinach and Swiss chard, along with potatoes, sweet potatoes, and winter squash, are packed with potassium.
Legumes: Lentils, kidney beans, and soybeans offer a substantial amount of this mineral.
Dairy: Milk and yogurt are good sources of potassium.

Conclusion: Honey is a Sweetener, Not a Mineral Supplement

In conclusion, honey is not a rich source of potassium. While it contains trace amounts of the mineral, its contribution is insignificant compared to other common foods. The primary value of honey lies in its natural sugar content, antioxidants, and unique flavor profile, which can vary by floral source. Anyone seeking to boost their potassium intake for health benefits related to blood pressure or heart health should focus on incorporating a wide variety of fruits, vegetables, and legumes into their diet rather than relying on honey. Enjoy honey as a natural sweetener, but look elsewhere for your potassium needs.

Authoritative Outbound Link

For a comprehensive overview of potassium's functions and food sources, consult the factsheet from the National Institutes of Health (NIH) Office of Dietary Supplements: Potassium - Consumer - NIH Office of Dietary Supplements.

Frequently Asked Questions

Yes, darker honey varieties, such as buckwheat or honeydew, generally contain higher concentrations of minerals, including potassium, compared to lighter honeys like clover or acacia.

One tablespoon of honey contains approximately 11 milligrams of potassium, which is a very small amount and contributes a negligible percentage to the recommended daily intake.

No, honey is not a good source of potassium for athletes. While it provides quick energy from sugar, the amount of potassium is too low to be beneficial for replenishing electrolytes lost during intense exercise. Athletes should rely on foods and beverages specifically formulated for electrolyte balance.

No, you should not rely on honey to help with high blood pressure. While potassium can help regulate blood pressure, honey's potassium content is too low to have a meaningful effect. The high sugar content could also be a concern.

Much better sources of potassium include fruits like bananas, oranges, and dried apricots, vegetables such as spinach and potatoes, and legumes like lentils and beans.

Yes, honey has trace amounts of potassium, whereas processed table sugar (sucrose) contains virtually none. However, the amount of potassium in honey is so minimal that this difference is nutritionally insignificant in normal serving sizes.

No, consuming large amounts of honey is not recommended. It is primarily sugar and is high in calories. A high intake can lead to unwanted weight gain and other health issues, and it is an ineffective way to increase potassium intake.