Is it healthier to use honey instead of sugar? An in-depth nutritional comparison

December 1, 2025 •

2 min read

According to the Dietary Guidelines for Americans, reducing added sugar intake is crucial for health. This has led many to question if it is healthier to use honey instead of sugar as a daily sweetener. While both are high in calories and primarily consist of carbohydrates, their nutritional profiles and impact on the body differ in key ways.

Quick Summary

An exploration of honey versus sugar, including their nutrient content, glycemic index, and potential health impacts. Provides a detailed comparison to help consumers make informed choices about their sweeteners. Both should be consumed in moderation.

Key Points

Nutrient Content: Honey contains trace minerals, vitamins, and antioxidants, while refined sugar offers none, giving honey a minor nutritional advantage.
Glycemic Index: Honey has a slightly lower glycemic index (GI) than refined sugar, leading to a more gradual rise in blood sugar.
Calorie Density: One tablespoon of honey has more calories than one tablespoon of sugar, but its higher sweetness may lead to using a smaller quantity.
Additional Benefits: Honey offers antimicrobial and anti-inflammatory properties, with some types used to soothe coughs and wounds.
Moderation is Key: Both honey and sugar are forms of added sugar, and the most significant health impact comes from limiting your overall intake, not just choosing one over the other.
Infant Warning: Honey should never be given to infants under one year old due to the risk of infant botulism.

The Core Difference: Processing and Composition

Both honey and sugar are simple carbohydrates. However, table sugar (sucrose) is highly refined, containing only glucose and fructose. Honey is a natural product from bees that retains trace amounts of vitamins, minerals, enzymes, and antioxidants.

Honey’s Nutritional Edge

Honey's nutritional edge comes from its less-processed state and minor nutrient content. Darker honeys often have more antioxidants like flavonoids and phenolic acids, which may protect against free radical damage and reduce inflammation.

Potential benefits of honey include:

Antioxidant and anti-inflammatory properties: May help protect against chronic diseases.
Antimicrobial effects: Used for antibacterial purposes and wound healing.
Soothes sore throats and coughs: Can provide relief for cold symptoms.
Aids digestion: Contains prebiotics supporting gut health.

The Role of Glycemic Index (GI)

Glycemic index measures how quickly food raises blood sugar. Honey's GI is typically 35-55, lower than table sugar's 68. This means honey causes a slower blood sugar rise. However, large amounts of either can still cause spikes.

A Comparison of Honey and Sugar


Feature	Honey	Refined White Sugar	Notes
Origin	Natural, made by bees from nectar	Refined from sugar cane or beets	Honey is less processed overall.
Composition	Glucose, fructose, water, plus trace vitamins, minerals, and antioxidants	Pure sucrose (a 50/50 glucose and fructose molecule)	Honey offers a more complex chemical profile.
Glycemic Index (GI)	Typically lower (35-55)	Higher (~68)	Causes a slower, more gradual blood sugar increase than refined sugar.
Calorie Count	~64 calories per tablespoon	~49 calories per tablespoon	Honey is more calorie-dense, but is also sweeter, so less may be needed.
Taste	Sweeter and more complex flavor profile	Simple sweetness	Higher fructose content makes honey taste sweeter.
Cost	Generally more expensive	Generally cheaper and widely accessible	Reflects the natural production process of honey.
Baking Considerations	Adds moisture; may require recipe adjustments due to different sweetness and moisture levels	A dry ingredient that provides consistent results	Cannot be swapped 1:1 in most baking recipes.

Potential Downsides and Cautions

Despite some advantages, honey is still a source of added sugar and should be consumed in moderation. It has more calories per tablespoon than sugar, and excessive intake of any added sugar contributes to weight gain and chronic diseases. Importantly, honey is not safe for infants under 12 months due to the risk of infant botulism.

Making the Healthiest Choice for You

Consider your usage and health goals. Sugar is reliable for baking. Honey offers minor nutritional benefits for sweetening or as a cough remedy. However, reducing total added sugar intake is the most crucial health factor, regardless of the type of sweetener. Health organizations recommend limiting daily added sugar intake. Mindful consumption of either is key.

Conclusion

While honey contains trace nutrients and has a slightly lower GI than refined sugar, it is still a concentrated source of calories and sugar. Its minor health benefits don't outweigh the need for moderation. Honey's higher sweetness might mean you use less, but the primary health benefit comes from reducing overall added sugar, not just switching sweeteners.

Frequently Asked Questions

While honey has some beneficial properties, like antioxidants and antimicrobial effects, it is still a concentrated source of sugar and calories. It is not considered a health food and should be consumed in moderation.

Honey has a lower glycemic index (GI) than table sugar, meaning it causes a slower rise in blood sugar levels. However, both are still forms of added sugar and affect blood glucose, so moderation is essential, especially for those managing diabetes.

Infants under one year old should not be given honey due to the risk of infant botulism. Honey can contain bacteria spores that a baby's immature digestive system cannot neutralize, leading to a potentially life-threatening illness.

Some believe that consuming local honey may help with seasonal allergies due to trace amounts of pollen, though scientific evidence is limited and not conclusive. There is no guarantee it will provide relief from allergic reactions.

Yes, but not as a one-to-one substitution. Honey adds moisture and is sweeter than sugar, so recipes must be adjusted to account for these differences. You will likely need less honey and should reduce other liquids in the recipe.

Raw honey is unfiltered and unpasteurized, retaining more of its natural enzymes, antioxidants, and pollen than pasteurized honey. This means raw honey may have slightly greater nutritional benefits, though the overall nutritional difference is small.

Honey has slightly more calories per tablespoon than table sugar. A tablespoon of honey contains about 64 calories, while a tablespoon of granulated sugar has around 49 calories.