Understanding Your Sweetener: How many calories does honey add?

October 13, 2025 •

3 min read

A single tablespoon of honey typically contains about 64 calories, making it a calorie-dense addition to any meal. Understanding how many calories does honey add to your diet is crucial for effective weight management and overall nutritional planning, particularly when considering it as a substitute for other sweeteners.

Quick Summary

A tablespoon of honey contains around 64 calories, slightly more than sugar by volume but sweeter, which may lead to using less. Honey is primarily sugar, and while it offers trace nutrients and antioxidants, it must be consumed in moderation as part of a balanced diet.

Key Points

Standard Calorie Count: One tablespoon of honey adds approximately 64 calories, while a teaspoon adds about 21 calories, making it a calorie-dense sweetener.
Slightly Higher than Sugar by Volume: Per tablespoon, honey has more calories than table sugar (approx. 64 vs 49 kcal) due to its density, though its higher sweetness can lead to using less.
Trace Nutrients and Antioxidants: Honey offers small amounts of vitamins, minerals, and antioxidants not found in refined sugar, with raw honey retaining more of these beneficial compounds.
Not a 'Free' Sweetener: As a source of added sugar, honey should be consumed in moderation and accounted for within your total daily caloric and sugar intake, especially for weight management.
Consideration for Diabetics: Honey has a lower glycemic index than table sugar on average but still raises blood sugar. Diabetics should monitor their glucose levels and manage intake carefully.
Raw vs. Processed: Raw and pasteurized honey contain a similar number of calories, but raw honey is less processed and retains more of its natural enzymes and beneficial properties.

Decoding Honey's Calorie Count

For those watching their dietary intake, understanding the caloric impact of all food sources is vital. As a natural sweetener, honey is often perceived as a healthier alternative to refined sugar, but it is still a concentrated source of calories. The caloric value depends on the serving size, which is important to measure accurately when incorporating it into a diet.

Calorie Breakdown by Serving Size

Teaspoon: A standard teaspoon of honey contains approximately 21 calories. This makes it a quick and easy way to add a small amount of sweetness without a significant calorie hit, ideal for a cup of tea or a small dollop on oatmeal.
Tablespoon: One tablespoon of honey contains around 64 calories. This is the equivalent of adding about a quarter-hour of brisk walking to your day to burn it off. For recipes or larger applications, this amount can quickly add up.
By Weight: Per 100 grams, honey contains an average of 304 calories. This perspective helps in recipes where volume-based measurements might be less accurate.

The Impact of Honey Type on Calories

While there are over 300 types of honey, the caloric content remains relatively consistent across varieties. The main difference lies in the processing method:

Raw Honey: Unfiltered and unpasteurized, raw honey retains more natural enzymes, bee pollen, propolis, and antioxidants. However, this does not significantly alter its caloric value compared to processed honey.
Processed Honey: This honey has been filtered and pasteurized (heated) to create a clear, smooth product with a longer shelf life. This process removes many of the beneficial compounds, but the sugar content and, therefore, the calories, are nearly identical to raw honey.

Honey vs. Sugar: A Caloric and Nutritional Comparison

Choosing between honey and table sugar involves more than just a caloric comparison. While honey is a natural product, both are considered added sugars and should be consumed in moderation. The table below highlights key differences.


Feature	Honey	Table Sugar (Sucrose)
Calories per Tablespoon	~64 calories	~49 calories
Sweetness	Sweeter than sugar	Less sweet than honey
Density	Denser/heavier per volume	Lighter per volume
Glycemic Index (GI)	Lower on average (approx. 50-60)	Higher (approx. 65)
Carbohydrates	Contains fructose and glucose	Contains sucrose (glucose + fructose)
Nutrients	Trace amounts of minerals, vitamins, and antioxidants	No nutritional value, empty calories

Because honey is sweeter, a smaller amount can be used to achieve the same level of sweetness, which may offset the higher calorie count per tablespoon. However, the key takeaway is that both are forms of sugar and contribute calories to your diet.

Health Implications and Dietary Management

While honey offers trace nutrients and antioxidants, it is not a health food and its primary component is sugar. The health benefits attributed to honey are modest and should not be used as an excuse for overconsumption. The risks of excessive sugar intake apply to honey as well, including an increased risk of weight gain, type 2 diabetes, and heart disease.

Portion Control Is Key

Mindful Consumption: Use measuring spoons rather than pouring freely to avoid consuming more calories than intended.
Small, Consistent Doses: Limit daily honey intake to a modest amount, such as 1-2 tablespoons per day, and ensure it fits within your daily total caloric and sugar budget.
Strategic Substitution: Use honey to replace refined sugars in your diet, rather than adding it on top of your existing sugar intake.

The Glycemic Index Factor

Honey's glycemic index (GI), a measure of how quickly a food raises blood sugar, is generally lower than that of refined sugar. However, this does not mean it is suitable for unrestricted consumption, especially for individuals with diabetes. Different types of honey have varying GIs, with some having higher GIs than sugar. Therefore, careful monitoring of blood sugar is crucial for diabetics.

For more information on the health implications of honey, you can consult a reputable source like the National Institutes of Health.

Conclusion

While it is a natural sweetener with a more complex flavor and trace nutrients, honey is a calorie-dense food that should be enjoyed in moderation. A tablespoon adds roughly 64 calories to your diet, and while you may use less for comparable sweetness to sugar, mindful portion control is essential. For individuals managing weight or blood sugar, it is vital to remember that honey is still an added sugar. When used strategically to replace refined sugars and in small quantities, honey can be a part of a healthy, balanced diet. For maximum nutritional benefit, choosing raw, minimally processed honey is preferable, though the caloric difference is negligible.

Frequently Asked Questions

A teaspoon of honey contains approximately 21 calories, making it a relatively small but still significant source of concentrated sugar.

While honey is slightly sweeter than sugar and contains trace nutrients, it is still a caloric sweetener. For weight loss, the key is moderation and total calorie control, as excessive intake of any added sugar, including honey, can hinder progress.

Yes, honey does affect blood sugar levels, though it may do so more slowly than refined sugar due to its different composition and lower glycemic index. It is not a sugar-free alternative, and diabetics should use it cautiously.

The calorie count is largely consistent across different types of honey, averaging around 64 calories per tablespoon. While the botanical source can slightly influence the nutrient profile, it has a negligible effect on calories.

No, the caloric content of raw and processed honey is essentially the same per serving. The main difference is that raw honey retains more natural enzymes, antioxidants, and bee pollen.

The best way is through mindful portion control. Use measuring spoons to stick to the recommended 1-2 tablespoons per day, and use it as a replacement for other sugars rather than an addition.

Honey is sweeter than sugar, so you can often use less to achieve the same sweetness, potentially reducing calories. However, you must also reduce the amount of other liquids in the recipe and lower the oven temperature, as honey browns faster.