What Happens If You Eat 2 Tablespoons of Raw Honey?

December 9, 2025 •

4 min read

According to nutritional data, two tablespoons of raw honey contain roughly 128 calories and 34 grams of sugar. Exploring what happens if you eat 2 tablespoons of raw honey daily reveals a complex picture of both beneficial and potentially concerning effects on the body.

Quick Summary

Consuming two tablespoons of raw honey daily can offer antioxidant and gut health benefits but introduces a significant amount of sugar. This moderate intake requires careful consideration to balance potential perks with risks like blood sugar impacts and weight gain, depending on individual health.

Key Points

Blood Sugar Impact: Eating two tablespoons of raw honey will raise blood sugar levels due to its high concentration of glucose and fructose, a critical consideration for diabetics.
Antioxidant Power: The consumption of raw honey provides beneficial antioxidants like flavonoids and phenolic acids, which help fight free radical damage in the body.
Digestive Benefits: Raw honey acts as a natural prebiotic, feeding beneficial gut bacteria and containing enzymes that aid digestion and soothe issues like acid reflux.
Weight Management: At 128 calories for two tablespoons, excessive daily consumption of raw honey without accounting for caloric intake can contribute to weight gain.
Infant Botulism Risk: Honey should never be given to infants under one year old due to the risk of infant botulism, a rare but serious foodborne illness caused by bacterial spores.
Nutrient Retention: Raw honey, unlike processed versions, is unheated and retains higher levels of beneficial compounds like enzymes, bee pollen, and propolis.

The Nutritional Breakdown of 2 Tablespoons of Raw Honey

Two tablespoons, or approximately 42 grams, of raw honey pack a notable caloric and sugar punch. This amount primarily consists of fructose and glucose, the natural sugars that give honey its sweetness. Beyond the sugar, raw honey also contains a complex mix of beneficial compounds that processed honey lacks. These include antioxidants, plant compounds like polyphenols, enzymes, vitamins, minerals, and trace amounts of bee pollen and propolis. Darker varieties, such as buckwheat honey, typically boast a higher concentration of these health-promoting antioxidants than lighter types. However, it is important to remember that for most people, the trace minerals found in this amount of honey will not contribute significantly to their overall daily nutrient intake.

The Health Benefits of Moderation

When consumed in moderation as part of a balanced diet, the bioactive compounds in raw honey can offer several health advantages. The anti-inflammatory and antioxidant properties are among the most frequently cited benefits. Antioxidants help protect the body from free radical damage, which can contribute to chronic diseases and premature aging. For example, the phenolic compounds in honey have been linked to a reduced risk of heart disease by potentially lowering blood pressure and improving blood fat levels.

Raw Honey and Gut Health

Raw honey can also play a positive role in digestive health due to its prebiotic and antimicrobial properties.

Prebiotic Action: Raw honey contains non-digestible oligosaccharides that feed beneficial gut bacteria like Bifidobacteria and Lactobacilli, promoting a healthy gut microbiome.
Digestive Enzymes: It includes natural enzymes that aid in breaking down food, potentially easing discomfort and bloating after meals.
Antimicrobial Effects: Honey's natural antibacterial qualities can combat harmful pathogens, such as H. pylori, a common cause of stomach ulcers.
Soothing Properties: The alkaline nature of raw honey may help neutralize excess stomach acid, providing relief from indigestion and acid reflux.

The Risks and Considerations of Daily Intake

Despite its benefits, consuming two tablespoons of raw honey daily comes with notable risks. The most significant concern is its high sugar and calorie content. For most adults, this single serving exceeds the daily recommended intake for added sugars suggested by health organizations like the World Health Organization.

Impact on Blood Sugar and Weight

Blood Sugar Spikes: While honey has a slightly lower glycemic index than table sugar, it is still primarily composed of glucose and fructose and will cause a rise in blood sugar. This is particularly critical for individuals with diabetes or those with insulin resistance, who must closely monitor their carbohydrate and sugar intake.
Weight Gain: Calorie-dense foods, even healthy ones, can lead to weight gain if consumed in excess. If not accounted for in overall daily caloric needs, the 128 calories from two tablespoons of honey can contribute to an unhealthy caloric surplus over time.

Other Health Risks

Infant Botulism: Honey, both raw and processed, can contain Clostridium botulinum spores, which are harmless to adults but can cause infant botulism in children under one year old due to their immature digestive systems. This is a severe and potentially fatal condition, so honey should never be given to infants.
Allergies: People with severe pollen allergies may experience adverse reactions to raw honey due to the presence of bee pollen. Symptoms can range from mild irritations to severe anaphylactic responses.

Raw vs. Processed Honey: A Comparison


Feature	Raw Honey	Processed Honey
Processing	Unheated, unfiltered (strained only).	Heated (pasteurized) and fine-filtered.
Nutrient Content	Higher levels of antioxidants, enzymes, and bee pollen.	Lower levels of antioxidants; heat and filtration remove many beneficial components.
Appearance	Cloudy or opaque; color varies based on floral source.	Clear, uniform in color, and smooth in consistency.
Crystallization	Crystallizes more quickly and naturally.	Stays liquid for longer due to processing.
Risks	Risk of botulism spores (avoid for infants). Pollen allergy risk.	Risk of botulism spores (avoid for infants). Lower pollen allergy risk due to filtration. May contain added sweeteners.
Digestive Impact	Prebiotic and enzyme-rich, supports gut health.	Lacks many beneficial enzymes and prebiotics destroyed by heat.

How to Enjoy Honey Safely

If you choose to incorporate raw honey into your diet, mindful consumption is the best approach. Rather than having two tablespoons in one sitting, consider using a smaller amount to sweeten tea or yogurt. Opt for organic, unfiltered raw honey from reputable sources to maximize the beneficial compounds. For those with diabetes, it is essential to consult a healthcare provider to understand how honey affects your specific blood sugar management plan. Overall, the key is to use honey as a thoughtful, occasional treat or a medicinal food rather than a daily staple, replacing other sweeteners to minimize overall added sugar intake.

Conclusion

Eating two tablespoons of raw honey daily provides antioxidants and gut-supporting prebiotics that are beneficial to health, but it also delivers a substantial amount of sugar and calories. While preferable to processed sugar, this quantity of honey must be approached with caution, especially for individuals monitoring blood sugar levels or managing weight. The risks associated with excessive sugar consumption—including blood sugar spikes and potential weight gain—mean moderation is essential. Choosing high-quality raw honey offers the most benefits, but a balanced perspective is needed to enjoy its sweet advantages without compromising long-term health. Ultimately, a spoonful a day may be safer and more sustainable for most adults. A systematic review published in Nutrition Reviews explored honey's impact on cardiometabolic health.

Frequently Asked Questions

For many healthy adults, two tablespoons of raw honey can be too much when considering total daily sugar intake. While it has benefits, the amount of sugar it contains exceeds the recommended daily limits set by many health organizations. Moderation is key.

Yes, but not significantly enough for unlimited consumption. Raw honey has a slightly lower glycemic index than table sugar, which means it may raise blood sugar a bit less quickly. However, it is still a carbohydrate source that impacts blood glucose and should be consumed sparingly, especially by individuals with diabetes.

Raw honey contains natural prebiotics, non-digestible fibers that feed beneficial bacteria in the gut. Consistent, moderate consumption can help promote a healthy gut microbiome, and its enzymes can aid in digestion. Opt for raw honey, as processing can destroy these benefits.

Yes, if not balanced with overall caloric intake. Two tablespoons of honey contain approximately 128 calories. Consistent daily intake of excess calories, regardless of the source, can lead to weight gain over time.

Infants under 12 months should not be given honey due to the risk of infant botulism. Honey can contain Clostridium botulinum spores, which can produce a toxin in a baby's immature digestive system, causing a serious and potentially fatal illness.

Consuming a large amount of honey in one go can cause a sharp spike in blood sugar, potentially leading to digestive issues like stomach cramps and diarrhea. For sensitive individuals, this can cause significant discomfort and stress on the body.

No. Processed honey is heated and filtered, which can destroy or remove many of the beneficial components found in raw honey, including antioxidants, enzymes, and bee pollen. Raw honey is generally considered to offer more potent health advantages due to its unprocessed state.