Is honey very high in calories? A nutritional diet comparison

November 5, 2025 •

3 min read

One tablespoon of honey contains approximately 64 calories, making it slightly more calorie-dense than an equal measure of table sugar. Yet, understanding the full nutritional picture, including the role of its composition and sweetness, is key to answering the question: is honey very high in calories?

Quick Summary

Honey contains more calories per tablespoon than table sugar because it is denser, but its higher sweetness often leads people to use less. While it offers trace nutrients and antioxidants, it remains a concentrated source of sugar and must be consumed moderately, especially when managing weight or blood sugar.

Key Points

Calorie Comparison: A tablespoon of honey contains roughly 64 calories, which is higher than a tablespoon of table sugar, which has about 49-50 calories.
Higher Sweetness: Honey tastes sweeter than sugar, so you often use less to achieve the same level of sweetness, which can help control total calorie intake.
Nutrient Differences: Unlike table sugar's empty calories, honey contains trace amounts of vitamins, minerals, and antioxidants, though not in high enough quantities to be a major source.
Glycemic Index: Honey generally has a lower glycemic index (GI) than table sugar, meaning it raises blood sugar slightly less quickly, but it still impacts blood glucose levels and must be consumed in moderation, especially for individuals with diabetes.
Moderation is Crucial: As a concentrated source of sugar and calories, honey should be used sparingly in any diet, particularly for weight management or blood sugar control.
Raw vs. Processed: Raw honey retains more of its natural enzymes and antioxidants because it is not heated or filtered, unlike processed varieties.

Comparing Honey and Table Sugar Calories

When evaluating sweeteners, a direct calorie-for-calorie comparison doesn't always tell the whole story. While a tablespoon of honey has more calories than a tablespoon of granulated sugar, honey's higher sweetness intensity means that you can often use a smaller amount to achieve the desired level of sweetness. A typical tablespoon of honey contains around 64 calories, whereas a tablespoon of white, granulated sugar has about 49-50 calories. This difference is primarily due to honey's higher density; a tablespoon of honey weighs significantly more than a tablespoon of sugar.

Nutritional Composition: Beyond the Calorie Count

Beyond the raw calorie figures, the nutritional profile of honey is also distinct from refined sugar. Table sugar is pure sucrose, offering little to no nutritional value—essentially empty calories. Honey, on the other hand, is a complex substance containing a blend of fructose and glucose, along with trace amounts of vitamins, minerals, and potent antioxidants. These compounds, such as phenolic acids and flavonoids, are believed to contribute to some of honey's health-promoting properties. However, it's important to remember that these nutrients are present in such small quantities that honey cannot be considered a primary source of vitamins and minerals.

Honey vs. Sugar: A Nutritional Breakdown

The following table provides a clear comparison of honey and table sugar based on typical nutritional data, helping to demystify their differences in a dietary context.


Feature	Honey (per tablespoon)	Table Sugar (per tablespoon)
Calories	~64 calories	~49-50 calories
Carbohydrates	~17 grams	~13 grams
Primary Sugars	Fructose & Glucose	Sucrose
Glycemic Index (GI)	~50-60 (Medium)	~65-68 (Medium-High)
Trace Nutrients	Small amounts of vitamins & minerals	None (empty calories)
Antioxidants	Contains flavonoids & phenolic acids	None

The Role of Honey in a Healthy Diet

While honey's caloric density means it should be consumed in moderation, its unique properties can offer some advantages when used correctly. For those looking to manage weight, substituting a smaller amount of honey for sugar can be a viable strategy. However, the overall goal should be to reduce added sugar intake from all sources, as excessive consumption of any sweetener can contribute to weight gain.

Here are some healthy ways to incorporate honey into your diet:

As a substitute for refined sugar: Use honey to sweeten tea, coffee, or yogurt, but start with a small amount and adjust to taste. Since it's sweeter than sugar, you'll need less.
In homemade dressings: Instead of high-sugar store-bought varieties, mix honey with olive oil, vinegar, and herbs for a healthier vinaigrette.
Energy boost for exercise: Honey's mix of glucose and fructose provides a quick and sustained energy release, making it a good pre-workout snack.
With warm lemon water: A popular morning ritual for digestive health, a simple mixture of warm water, lemon juice, and a teaspoon of honey can be a refreshing start to the day.

Raw vs. Processed Honey

It's also worth noting the difference between raw and processed honey. Raw honey is unfiltered and unpasteurized, retaining trace amounts of pollen, enzymes, and a higher concentration of beneficial antioxidants. Processed honey is heated to kill yeast cells and filtered for clarity, which can reduce its nutritional content. For those seeking maximum health benefits, raw honey is generally the better option, though it's important to never give honey to children under 12 months due to the risk of botulism.

Conclusion: Moderation is Key

So, is honey very high in calories? The answer is yes, on a gram-for-gram basis compared to sugar. However, its higher sweetness and unique nutritional profile, including antioxidants, make it a more complex and potentially healthier choice. The key, as with any sweetener, is moderation. By using honey sparingly and mindfully, it can be a part of a balanced and healthy diet, offering a little extra flavor and potential health benefits without overdoing the calories. For those managing specific health conditions like diabetes, it's crucial to consult a healthcare professional to determine the appropriate amount for your diet.

Disclaimer: This information is for educational purposes only and is not medical advice. Consult a healthcare professional before making any dietary changes.

Frequently Asked Questions

A tablespoon of honey contains approximately 64 calories, which is more than the roughly 49-50 calories found in a tablespoon of white, granulated sugar.

While honey is slightly more calorie-dense, its higher sweetness can lead you to use less, potentially saving calories. However, the most important factor for weight loss is overall added sugar and calorie reduction, so both should be consumed in moderation.

Honey generally has a lower glycemic index (GI) than table sugar. The GI for honey is typically around 50-60, while table sugar is higher, around 65-68. This means honey can affect blood sugar slightly less dramatically, but it still causes a rise.

Yes, people with diabetes can consume honey in moderation, provided their blood sugar is well-managed. Like other sweeteners, it will raise blood glucose levels, so it is important to factor it into your daily carbohydrate intake and discuss it with a healthcare professional.

Yes, honey contains trace amounts of certain vitamins, minerals, and antioxidants, unlike refined sugar. However, you don't consume enough for it to be a significant source of these nutrients.

Raw honey is generally considered healthier because it is unpasteurized and unfiltered, retaining more of its natural enzymes, pollen, and antioxidants, which are often reduced or removed during the processing of regular honey.

To get the most benefit, use honey sparingly as a sugar substitute. Because it's sweeter, you can use less. Some people mix it with warm water and lemon, add it to tea, or use it in place of sugar in recipes, keeping total added sugar intake low.