Is hot honey high in sugar? The surprising truth about the trendy condiment

November 30, 2025 •

3 min read

With a typical tablespoon containing 14–17 grams of sugar, hot honey is unequivocally high in sugar, despite its natural honey base. While the fiery kick of chili peppers adds a unique flavor, it doesn't change the fact that this popular condiment is primarily a sugar-based product.

Quick Summary

Hot honey is high in sugar due to its main ingredient, honey, which is primarily fructose and glucose. A single tablespoon contains a significant amount of sugar and calories. While the added spices offer some minor benefits, the high sugar content presents risks similar to excessive consumption of other sweeteners.

Key Points

High in sugar: Hot honey is essentially infused honey, and honey is primarily composed of natural sugars (fructose and glucose).
Significant sugar per serving: A typical tablespoon of hot honey contains a high amount of sugar, often ranging from 14 to 17 grams.
Mindful moderation is key: Due to its high sugar content, hot honey should be enjoyed in moderation, just like other sugary condiments, to prevent health issues like weight gain and blood sugar spikes.
Minor benefits, major carbs: The addition of chili peppers provides a dose of capsaicin, which offers minor benefits like potential anti-inflammatory effects, but does not counteract the high carbohydrate and sugar load.
Lower-sugar alternatives exist: For those seeking to reduce sugar, homemade versions using maple syrup or other sweeteners can provide the spicy kick with less sugar.
Not a 'healthy' sugar substitute: Do not confuse hot honey with a health food; its primary component remains sugar, and it affects blood glucose levels similarly to table sugar.

The Sugar Breakdown in Hot Honey

To understand the sugar content of hot honey, you must first look at its core ingredient: honey. Hot honey is simply honey infused with chili peppers, often with the addition of vinegar for balance. Honey is a naturally derived substance, but it is essentially pure sugar, composed mainly of the simple sugars fructose and glucose. These sugars are easily absorbed by the body, causing a rapid rise in blood sugar levels.

Manufacturers like Mike's Hot Honey report nutritional facts clearly, showing approximately 14 grams of sugar per tablespoon. Other generic products and homemade recipes have similar or even higher sugar counts, often ranging from 15 to 17 grams per serving. The process of infusion adds spice but does not dilute the existing sugars; therefore, any condiment or sauce with honey as its primary ingredient will inherently contain a high concentration of sugar.

Hot Honey vs. Other Sweeteners and Condiments

Many people swap table sugar for honey, believing it to be a healthier alternative. While honey does contain trace amounts of minerals and antioxidants that sugar lacks, its impact on blood sugar is still significant. When comparing hot honey to other popular options, the sugar difference becomes clear. Traditional hot sauces, for instance, contain very little to no sugar, whereas hot honey is dominated by it. For comparison, a tablespoon of sriracha can have less than 2 grams of sugar, highlighting the vast difference in nutritional profiles.

The Health Implications of Hot Honey's Sugar

Regularly consuming foods high in sugar, including hot honey, can have notable health effects. Excessive sugar intake is linked to weight gain, increased risk of type 2 diabetes, and heart disease. For those with conditions like type 2 diabetes, managing blood sugar levels is crucial, and hot honey can cause spikes just like any other sugary food. While the capsaicin from the chili peppers offers some potential benefits, such as anti-inflammatory properties and a slight metabolism boost, these benefits are marginal and do not outweigh the health risks associated with the high sugar content.

Enjoying Hot Honey Mindfully

Moderation is the key to enjoying hot honey without overdoing it on sugar. You can control your intake by using it as an accent flavor rather than a primary sauce. Consider these strategies:

Drizzle, don't douse: Use a small amount to get the flavor kick without the sugar load.
Pair wisely: Use it on savory dishes like pizza, chicken, or roasted vegetables to create a balanced flavor profile, rather than on already-sweet items.
Dilute the sweetness: When making your own hot honey, adding apple cider vinegar can help cut the sweetness while adding another layer of flavor.
Explore low-sugar alternatives: Experiment with maple syrup as a base for a lower-glycemic option, or add spices to a low-sugar hot sauce for pure heat with minimal sweetness.

Comparison of Condiment Sugar Content


Condiment	Sugar (per tbsp)	Calories (per tbsp)	Notable Features
Hot Honey	14–17g	60–72 kcal	Sweet & spicy, contains fructose/glucose
Regular Honey	~17g	~64 kcal	Natural sweetener, antioxidants, fructose/glucose
Table Sugar	~12g	~45 kcal	Refined sweetener, pure sucrose
Sriracha	<2g	~10 kcal	Spicy, low sugar, vinegar-based

Conclusion

While the combination of sweet and heat in hot honey is undeniably delicious, it is a high-sugar condiment and should be treated as such. The spicy infusion does not transform honey into a health food. As with any food rich in sugar, mindful consumption is essential for maintaining a balanced diet and avoiding the health risks associated with excessive sugar intake. Whether drizzled sparingly or swapped for a lower-sugar alternative, hot honey can still be a delightful, flavorful addition to your meals when used thoughtfully.

Key takeaway: While hot honey adds flavor, remember it's a sugar-heavy condiment.
Key takeaway: A single tablespoon can contain a significant amount of sugar, so portion control is important.
Key takeaway: For individuals managing blood sugar, moderation is especially critical.
Key takeaway: The spicy element provides minor health benefits that don't negate the high sugar content.
Key takeaway: Lower-sugar versions can be made at home using alternatives like maple syrup.

Frequently Asked Questions

A single tablespoon of commercial hot honey typically contains between 14 and 17 grams of sugar, though this can vary slightly by brand or recipe.

While honey offers small amounts of vitamins, minerals, and antioxidants not found in table sugar, it is still primarily composed of sugar and should be consumed in moderation, especially if you are monitoring your blood sugar.

People with diabetes should consume hot honey with caution and in moderation, as it can still raise blood sugar levels. It's recommended to consult a doctor or dietitian for personalized advice.

The capsaicin in chili peppers offers minor health benefits, but these are not enough to offset the high sugar content. Hot honey remains a high-sugar condiment.

For a similar sweet-and-spicy flavor profile, you can create a low-sugar version using maple syrup, or add spices and vinegar to a hot sauce with a low sugar count.

Consuming excessive amounts of hot honey can lead to the same health risks associated with high sugar intake, including weight gain, dental issues, and increased risk of type 2 diabetes and heart disease.

The sugar content of homemade hot honey depends entirely on the base sweetener used. If you use standard honey, the sugar content will be high, but you can opt for low-sugar alternatives like maple syrup to control the sugar level.