Understanding How Many Teaspoons of Honey to Take a Day

January 7, 2026 •

4 min read

According to the American Heart Association, women should limit added sugars to no more than 6 teaspoons (24 grams) daily, while men should cap it at 9 teaspoons (36 grams). Honey, while a natural sweetener, contributes to this total, making moderation crucial for your health.

Quick Summary

This guide examines general recommendations regarding daily honey intake as part of an overall sugar consumption limit. It explores honey's nutritional aspects, potential benefits, and risks, emphasizing the importance of informed dietary choices.

Key Points

Moderate Intake: Honey should be consumed in moderation as part of a balanced diet.
Sugar Limits: General guidelines suggest limiting total added sugar intake, which includes honey.
Replacement, Not Addition: It is often suggested to use honey as a substitute for refined sugar rather than adding it to existing sugar intake.
Traditional Use: Honey is traditionally used to help soothe a sore throat or cough.
Infant Safety: Honey is not suitable for infants under one year old due to potential health risks.
Professional Advice: Individuals with health conditions should seek guidance from a healthcare provider regarding honey consumption.

Understanding the Place of Honey in Daily Intake

Determining the appropriate amount of honey to consume daily is influenced by several factors, including your overall dietary habits, health status, and other sources of sugar in your diet. As a natural sweetener, honey provides some nutritional components not found in refined sugar, such as trace amounts of antioxidants. However, it remains a source of added sugar that should be consumed in moderation. A key consideration is using honey as a substitute for less beneficial sweeteners, rather than adding it to an already sugar-rich diet.

General Guidelines for Sugar Consumption

Recommendations for added sugar intake often include the following:

For women and children (ages 1-5), a limit of no more than 6 teaspoons (24 grams) of added sugar per day is suggested.
For men, a limit of no more than 9 teaspoons (36 grams) of added sugar per day is suggested.

These guidelines cover all types of added sugars, including honey, syrups, and table sugar. Consequently, if your diet includes other sources of added sugar, your consumption of honey would need to be lower to stay within these general maximums.

Honey vs. Refined Sugar: A Comparison

Both honey and refined sugar contribute calories and affect blood sugar levels. However, honey possesses a slightly different nutritional composition due to its natural components. The caloric content can also differ.


Feature	Refined Sugar	Honey
Calories (per tbsp)	~45-48	~64
Sweetness	Standard	Sweeter (often less is needed)
Nutrients	None (empty calories)	Trace amounts of vitamins, minerals, and antioxidants
Glycemic Index (GI)	Higher (~80)	Lower (~50)
Typical Use	General sweetening	Alternative sweetener, traditional uses

Potential Benefits of Moderate Honey Consumption

Incorporating honey in moderation within a balanced diet may offer some health advantages:

Source of Antioxidants: Quality raw honey contains antioxidants, such as flavonoids and phenolic acids, which may help protect the body from oxidative stress.
May Affect Blood Sugar Differently: Due to its composition, honey may have a different impact on blood sugar levels compared to table sugar.
Impact on Heart Health Markers: Some research indicates that substituting sugar with honey might contribute to improved cholesterol profiles by potentially affecting total and LDL cholesterol and raising HDL cholesterol.
Prebiotic Properties: Honey is considered a prebiotic, which means it can support beneficial bacteria in the gut, potentially aiding digestive health.
Traditional Use for Cough and Sore Throat: Honey has a history of use as a soothing agent for coughs and throat irritation.

Potential Considerations and Precautions

While honey has potential benefits, consuming it in excess is associated with certain risks. Overconsumption can potentially lead to:

Weight Management Issues: As a calorie-dense food, consuming too much honey can contribute to weight gain over time.
Blood Sugar Management: Despite being a natural sweetener, honey can still influence blood sugar levels, which is particularly relevant for individuals with diabetes.
Digestive Concerns: For some individuals, consuming large amounts of honey may lead to digestive discomfort such as stomach cramps or diarrhea.
Risk for Infants: Honey should not be given to infants under one year of age due to the risk of infant botulism spores.

Ways to Include Honey in Your Diet in Moderation

For individuals seeking to enjoy honey in a balanced way, here are some suggestions:

Adding a small amount to morning tea or coffee as a substitute for sugar.
Using a drizzle over yogurt or oatmeal to add natural sweetness.
Mixing a small quantity with warm water and lemon juice.
Utilizing it in marinades or dressings as an alternative to refined sugar.

Conclusion

In summary, determining the appropriate number of teaspoons of honey to include in your daily diet is a matter of integrating it mindfully within an overall healthy eating pattern. While it offers some advantages over refined sugar, it remains a source of added sugar and calories. General dietary guidelines suggest limiting total added sugar intake, which means your daily honey consumption should be considered within this broader limit, especially if you consume sugar from other sources. For most adults, using a few teaspoons to replace other sweeteners is a reasonable approach. By focusing on a balanced diet and consulting with a healthcare professional for personalized guidance, you can enjoy honey responsibly.

Considering Your Honey Intake

To help manage your intake, it is useful to be aware of standard measurements. Here is a general reference:

One Teaspoon: Approximately 5ml or 7 grams of honey.
One Tablespoon: Approximately 15ml or 21 grams of honey.

Keeping these measurements in mind can help in tracking consumption. For traditional uses like soothing a sore throat, a teaspoon mixed in warm water can be a common approach, while still considering the total daily sugar intake.

Ultimately, the goal is to enjoy honey as a natural sweetener as part of a balanced and healthy lifestyle.

Visit the American Heart Association for more information on added sugars

Frequently Asked Questions

Yes, daily honey consumption is generally considered acceptable when done in moderation and as part of an overall balanced diet. Using it as a substitute for refined sugar is a common approach.

Individuals with diabetes should consult their healthcare provider for personalized advice. While honey may have a different impact on blood glucose than table sugar, it still contains sugars and can affect blood sugar levels.

Honey can be consumed in various ways. Mixing a small amount into warm water or tea is a popular method. It is also used over oatmeal or yogurt, or sometimes taken directly.

Honey itself is not a direct weight-loss aid. However, replacing calorie-dense refined sugar with honey might support calorie intake management. A balanced diet and regular physical activity remain fundamental for weight management.

Raw honey is typically unpasteurized and unfiltered, which means it may retain more natural components like enzymes, antioxidants, and pollen compared to processed honey. Regardless of type, moderation in consumption is advised, and neither should be given to infants under one year.

Yes, honey is frequently used as a natural remedy to help soothe a sore throat and provide relief from coughs in adults and children over one year of age. A small amount can be taken directly or mixed into a warm beverage.

For children over one year, general recommendations for total added sugar intake, including honey and other sources, suggest a limit. Infants under one year should not be given honey at all.