Is Manuka Honey High in Calories? The Sweet Truth

December 9, 2025 •

3 min read

A single tablespoon of Manuka honey contains approximately 60 to 70 calories, a figure comparable to other types of honey. So, is Manuka honey high in calories, and how does its nutritional value stack up against its energy count, particularly when compared to refined sugar?

Quick Summary

Manuka honey is calorie-dense, providing 60-70 calories per tablespoon, but its nutritional composition and unique health benefits differentiate it from refined sugar, making moderation key.

Key Points

Calorie-dense food: A single tablespoon of Manuka honey contains approximately 60-70 calories, with most energy coming from carbohydrates.
Comparable to other honeys: Its calorie count is very similar to regular honey, but it offers superior health benefits due to unique compounds.
Better than refined sugar: While slightly higher in calories than table sugar by volume, Manuka honey has a lower glycemic index and contains beneficial compounds not found in sugar.
Mindful consumption is key: Due to its sugar content, Manuka honey should be used in moderation as part of a balanced diet, especially for weight management.
Supports weight management: When used to replace refined sugar, its properties may help regulate appetite and support metabolism.
Rich in health benefits: Beyond calories, Manuka honey provides potent antibacterial properties, antioxidants, and anti-inflammatory effects.

Understanding the Calorie Count of Manuka Honey

When evaluating a food's caloric impact, it is important to consider its density and nutritional context, not just the raw number. A single tablespoon of Manuka honey typically contains between 60 and 70 calories. This energy comes almost entirely from carbohydrates, specifically the natural sugars fructose and glucose, with negligible fat or protein content. This makes it a calorie-dense food, as a small amount provides a significant energy boost. However, simply focusing on the number of calories can be misleading. While its caloric density is relatively high compared to less dense sweeteners like table sugar, the biological impact and overall nutritional profile are what set it apart.

Manuka vs. Other Sweeteners: A Calorie and Nutrient Comparison

To properly address the question, 'Is Manuka honey high in calories?', it's most useful to compare it with other common sweeteners. While a tablespoon of Manuka honey has slightly more calories than a tablespoon of regular honey (due to Manuka's higher density), the difference is minimal. The real distinction lies in the additional compounds and properties. Unlike refined sugar, which offers empty calories, Manuka honey contains trace minerals, antioxidants, and its signature compound, methylglyoxal (MGO).

Here is a comparison table to illustrate the key differences:


Feature	Manuka Honey	Regular Honey	Table Sugar
Calories (per Tbsp)	~60-70	~64	~48
Glycemic Index	Moderate (54-59)	Variable, Moderate	High (65+)
Carbohydrates	High, from natural sugars	High, from natural sugars	High, from refined sucrose
Key Benefits	Strong antibacterial, antioxidant properties (MGO, UMF)	Contains some antioxidants	None beyond energy
Other Nutrients	Trace minerals, amino acids	Trace minerals, amino acids	None

The Role of Manuka Honey in Weight Management

Using Manuka honey as part of a weight management plan requires mindful consumption. While it is higher in calories by volume than sugar, its natural sweetness means you may use less to achieve the same desired flavor. Furthermore, Manuka honey's moderate glycemic index means it releases energy more steadily than refined sugar, preventing rapid blood sugar spikes and crashes that can trigger overeating. Some evidence also suggests that replacing refined sugar with honey could help regulate appetite and support a healthy metabolism.

Incorporating Manuka Honey into a Balanced Diet

To enjoy Manuka honey's benefits without overdoing the calories, consider these tips:

Use it as a sugar replacement: Substitute Manuka honey for refined sugar in tea, coffee, or recipes. Since it's sweeter, you can use a smaller amount.
Pre-workout boost: Take a teaspoon before a workout for a natural energy source.
Morning ritual: Mix a teaspoon with warm water and lemon juice to kickstart your metabolism.
Appetite control: Have a small amount with yogurt or fruit to satisfy sweet cravings.
Topically: Use it for skincare or wound care to benefit from its antibacterial properties without consuming any calories.

The Unique Nutritional and Health Properties

Beyond its calorie content, Manuka honey stands out due to its superior medicinal qualities. A key factor is the Unique Manuka Factor (UMF) or Methylglyoxal (MGO) rating, which indicates its potency.

Antibacterial and Anti-inflammatory Effects

The most celebrated property of Manuka honey is its potent antibacterial activity, which helps inhibit the growth of harmful bacteria. This has led to its use in medical-grade products for treating wounds and burns. The anti-inflammatory effects of Manuka honey can also help soothe conditions like sore throats and support digestive health by balancing gut bacteria.

Antioxidant Power

Manuka honey contains powerful antioxidants that help fight free radicals in the body, which are linked to various illnesses. These antioxidants contribute to overall cellular health and well-being, providing benefits that refined sugar simply cannot offer. The higher mineral content also adds to its nutritional profile, even if in small amounts.

Conclusion: A Matter of Moderation and Value

In conclusion, the short answer to whether Manuka honey is high in calories is yes, it is a calorie-dense food. However, simply dismissing it for its calorie count ignores its profound nutritional value and unique health benefits. Unlike refined sugar, Manuka honey offers more than just empty energy; it provides potent antibacterial properties, antioxidants, and trace nutrients that can support overall health. When consumed in moderation as a replacement for less healthy sweeteners, it can be a valuable and beneficial part of a balanced diet. Ultimately, the decision to incorporate Manuka honey depends on your overall health goals and your appreciation for its added wellness properties. For more information on the health benefits, consider consulting reliable sources such as WebMD.

Frequently Asked Questions

Like any calorie-containing food, consuming Manuka honey in excessive amounts can contribute to weight gain. However, when used moderately as a replacement for refined sugar, it can be part of a healthy diet without causing weight gain.

While nutritionally similar in terms of calories and sugar, Manuka honey is generally considered superior due to its potent antibacterial properties, higher concentration of methylglyoxal (MGO), and richer antioxidant content.

A tablespoon contains between 60 and 70 calories, so a single teaspoon would be roughly one-third of that, or about 20-23 calories, depending on the brand and density.

Individuals with diabetes or other health conditions should consult a physician before regularly incorporating any type of honey into their diet. While Manuka has a lower glycemic index than sugar, it still impacts blood glucose levels.

The Unique Manuka Factor (UMF) is a grading system that verifies the authenticity, potency, and purity of Manuka honey, measuring key compounds like MGO and leptosperin. A higher UMF™ rating indicates stronger antibacterial activity.

You can use it in place of sugar in beverages, take a teaspoon for energy before exercise, or mix it with warm water and lemon in the morning. Always focus on portion control and a balanced diet for effective weight loss.

Yes, Manuka honey is an effective natural energy source, providing a sustained release of energy rather than the quick spike and crash associated with refined sugar.