Nutrition Diet: How much honey should I eat per day?

According to the American Heart Association, most women should limit added sugars to no more than 100 calories per day and most men to 150 calories. This guideline includes honey, prompting many to ask, "how much honey should I eat per day?" for both flavor and health benefits. A balanced approach is crucial to enjoy its natural sweetness without overdoing it.

Quick Summary

This guide provides clarity on the recommended daily honey intake to maximize its nutritional benefits while avoiding negative health effects. It compares honey to sugar, details how to incorporate it safely into a diet, and outlines potential risks of excessive consumption.

Key Points

• Daily limits for honey intake: The American Heart Association recommends limiting added sugar, including honey, to about 6 teaspoons (24g) daily for most women and 9 teaspoons (36g) for most men.

• Honey vs. sugar trade-off: Honey offers slightly more nutrients and a lower glycemic index than refined sugar, but it is still a concentrated source of sugar and calories.

• Moderate honey benefits: Consumed in small amounts, honey provides antioxidants, antibacterial properties, and can soothe coughs.

• Risks of excessive honey: Overindulging can lead to weight gain, blood sugar issues, and digestive problems, especially for sensitive individuals.

• Raw is best: To maximize benefits, choose raw, unfiltered honey, as processing can destroy beneficial enzymes and antioxidants.

• Never for infants: Honey should never be given to children under one year old due to the risk of infant botulism.

• Focus on whole foods: Honey should not be considered a core health food but rather a moderate sweetener in a balanced, nutrient-dense diet.

Understanding the Recommended Daily Intake for Honey

Honey is considered an added sugar and should be consumed in moderation despite being a natural sweetener. The American Heart Association (AHA) recommends limiting total added sugars to no more than 100 calories daily for most women (about 6 teaspoons or 24 grams) and 150 calories daily for most men (about 9 teaspoons or 36 grams). This includes all sources of added sweeteners, not just honey. Individuals with health conditions like diabetes should seek personalized advice from a healthcare professional regarding honey consumption.

Honey vs. Sugar: A Nutritional Comparison

Honey and refined sugar are similar in their high sugar content, but honey offers slight nutritional advantages. While a tablespoon of honey has slightly more calories and carbs than sugar, its greater sweetness may mean you use less. Honey also has a slightly lower Glycemic Index (GI), leading to a less rapid increase in blood sugar.

Feature	Honey	White Sugar
Processing	Minimally processed (especially raw honey), retains natural compounds	Heavily refined, strips away natural compounds
Key Components	Fructose and glucose, plus trace amounts of vitamins, minerals, enzymes, and antioxidants	Sucrose, which the body must break down into fructose and glucose
Glycemic Index (GI)	Averages around 50–60	Around 65, higher than honey
Antioxidants	Contains health-promoting plant compounds like flavonoids and phenolic acids, especially in darker varieties	No significant antioxidant content
Calories per Tbsp	~64 calories	~45 calories
Digestive Impact	Prebiotic properties can promote beneficial gut bacteria	Can lead to digestive issues like bloating and cramping in large amounts

Benefits and Risks of Honey Consumption

Benefits of Moderate Intake

• Rich in Antioxidants: Raw honey contains antioxidants that help fight oxidative stress.
• Antibacterial and Anti-inflammatory Properties: Honey has traditional uses for soothing sore throats and minor wounds.
• Cough Suppressant: It can be a natural remedy for coughs in children over one year old.
• Improved Heart Health: Some studies suggest potential benefits for blood pressure and blood fats with moderate intake.

Risks of Excessive Intake

• Weight Gain: High in calories, overconsumption can contribute to weight gain.
• Blood Sugar Spikes: Honey raises blood sugar, posing risks for individuals with diabetes.
• Digestive Issues: Its high fructose content can cause discomfort in sensitive individuals.
• Dental Problems: The sticky nature can contribute to cavities.
• Infant Botulism Risk: Never give honey to children under one year old due to botulism risk.

Choosing and Incorporating Honey into a Healthy Diet

To maximize potential health benefits, choose raw, unfiltered honey over processed varieties, as processing can reduce beneficial compounds.

Consider these healthy ways to use honey in moderation:

• Morning Elixir: Add a teaspoon to warm lemon water.
• Natural Sweetener: Use a small amount instead of refined sugar in drinks or oatmeal.
• Yogurt or Cereal Drizzle: Lightly drizzle over plain yogurt or whole-grain cereal.
• Salad Dressings: Whisk into homemade vinaigrettes.
• Marinades and Glazes: Use in savory dishes for added flavor.

Incorporating honey in moderation within a balanced diet allows you to enjoy its taste and benefits. Choosing high-quality, raw honey is recommended. Always refer to reputable sources for health information, such as the American Heart Association.

Conclusion

Determining how much honey to eat per day depends on moderation and individual health needs. While it offers some advantages over refined sugar, honey is still a concentrated sugar source. Sticking to the general guideline of limiting total added sugars to about 6-9 teaspoons (24-36 grams) daily is key to enjoying honey responsibly. Opting for raw, unfiltered honey and using it mindfully in a diet rich in whole foods helps ensure you gain its benefits without negative health impacts.

Disclaimer: The advice provided in this article is for general informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider for guidance tailored to your specific health needs.

• American Heart Association. "Dietary Sugars Intake and Cardiovascular Health." Circulation. 24 August 2009. https://www.ahajournals.org/doi/10.1161/circulationaha.109.192627
• Times of India. "Eating too much honey has its own side effects." Times of India. 13 August 2025. https://timesofindia.indiatimes.com/life-style/food-news/eating-too-much-honey-has-its-own-side-effects-5-ways-it-can-harm-your-health/articleshow/123250944.cms
• Healthline. "7 Unique Health Benefits of Honey." Healthline. 12 January 2024. https://www.healthline.com/nutrition/benefits-of-honey
• WebMD. "Can Diabetics Have Honey? Effects of Honey on Blood Sugar." WebMD. 03 January 2025. https://www.webmd.com/diabetes/honey-diabetes
• ICICI Lombard. "Side Effects of Honey: Potential Risks of Overconsumption." ICICI Lombard. 26 March 2025. https://www.icicilombard.com/blogs/health-insurance/mb/side-effects-of-honey
• Healthshots. "Eating too much honey? 5 ways it can harm your body." Healthshots. 27 June 2025. https://www.healthshots.com/healthy-eating/nutrition/here-are-5-things-that-happen-when-you-eat-too-much-honey/
• Stephanie Kay Nutrition. "Honey vs. Sugar: Which is Healthier?" kaynutrition.com. 22 August 2023. https://kaynutrition.com/honey-vs-sugar/
• Healthline. "Is Honey Good for You, or Bad?" Healthline. 22 January 2019. https://www.healthline.com/nutrition/is-honey-good-for-you

Frequently Asked Questions

How many teaspoons of honey is safe to eat daily?

For most healthy adults, it's recommended to limit total added sugars to approximately 6 teaspoons per day for women and 9 for men, which includes honey. This equates to about 24g and 36g respectively.

Is honey better than regular sugar?

Honey has a slight nutritional edge over table sugar as it contains trace amounts of antioxidants, vitamins, and minerals. However, both are forms of sugar and should be consumed in moderation.

Can people with diabetes eat honey?

Individuals with diabetes should consume honey with caution and only after consulting a doctor or dietitian. While honey has a lower glycemic index than sugar, it still raises blood sugar levels.

What happens if I eat too much honey?

Excessive honey consumption can lead to side effects including weight gain, blood sugar spikes, and digestive issues due to its high calorie and sugar content.

Is raw honey better than processed honey?

Yes, raw, unfiltered honey is generally considered healthier as it retains more of its natural enzymes, antioxidants, and pollen, which are often removed during the pasteurization of processed honey.

Can honey cause weight gain?

Yes, as a calorie-dense sweetener, overconsuming honey can lead to a calorie surplus and contribute to weight gain over time, just like any other sugar.

Why can't babies have honey?

Babies under one year old should never be given honey due to the risk of infant botulism. Their digestive systems are not yet mature enough to handle the bacteria spores that honey may contain.

How can I incorporate honey into my diet in a healthy way?

Use honey in place of sugar in small quantities. Good options include drizzling it on oatmeal, stirring it into tea, or using it in homemade salad dressings.