What is Healthier, Coconut Sugar or Honey? A Complete Comparison

December 9, 2025 •

4 min read

Despite marketing claims suggesting otherwise, many natural sweeteners like honey and coconut sugar contain a similar number of calories and carbohydrates as refined table sugar. This reality prompts many to question which, if either, offers a genuine health advantage when choosing a sugar alternative.

Quick Summary

This article examines the health profiles of coconut sugar and honey by comparing their nutritional content, glycemic index, and processing. While both should be consumed in moderation, we break down their subtle differences to determine if one has a slight edge.

Key Points

Not a 'Health Food': Both coconut sugar and honey are forms of added sugar and should be consumed in moderation, not treated as health foods.
Glycemic Impact Varies: Coconut sugar's GI is debated (35-54), potentially slower than honey's (55-60), but both still impact blood sugar.
Trace Nutrients are Minimal: While both contain trace minerals and antioxidants, the amount is too small to provide significant health benefits in typical servings.
Moderation is Key: The most important factor for health is the quantity of added sugar consumed, not whether it comes from coconut sugar or honey.
Consider Other Factors: The choice between them should be based on taste, intended use, dietary preferences (like veganism), and cost, not perceived health benefits.
Processing Matters: Less processed, raw versions (e.g., raw honey) retain more beneficial compounds than highly processed ones.

Coconut Sugar vs. Honey: A Nutritional Breakdown

When evaluating natural sweeteners, it is crucial to look past the marketing and focus on the nutritional facts. Both coconut sugar and honey are primarily made of sugar, though their specific composition and trace nutrients differ slightly. For most practical purposes, however, neither can be considered a significant source of vitamins or minerals in the small quantities typically consumed.

Nutritional Profile of Coconut Sugar

Coconut sugar, derived from the sap of the coconut palm flower, is a less-processed alternative to white sugar. It contains trace amounts of minerals and antioxidants retained from the sap.

Calories and Carbs: Approximately 30 calories and 8g of carbohydrates per 2 teaspoons (8g).
Micronutrients: Contains small amounts of iron, calcium, zinc, and potassium.
Fiber: Features inulin, a type of soluble fiber, which may contribute to a slightly lower glycemic response.

Nutritional Profile of Honey

Honey is a natural sweetener produced by bees from flower nectar. Its nutritional content can vary based on the floral source and processing. Raw honey, in particular, contains beneficial compounds.

Calories and Carbs: Around 64 calories and 17g of carbohydrates per tablespoon (21g).
Micronutrients: Contains trace amounts of minerals like potassium, magnesium, and calcium.
Bioactive Compounds: Rich in antioxidants, including flavonoids and phenolic acids, with darker varieties generally having more. It also possesses antimicrobial and prebiotic properties.

Glycemic Impact: How Fast Does Blood Sugar Rise?

The Glycemic Index (GI) measures how quickly a food causes blood sugar levels to rise. A lower GI is generally considered better for blood sugar management, but testing can produce varied results based on methodology.

Coconut Sugar GI: Values reported for coconut sugar vary significantly. While some sources cite a low GI of 35, the University of Sydney's research found a GI of 54. This variation is likely due to differences in testing and processing. The presence of inulin may help slow absorption.
Honey GI: The GI of honey also fluctuates depending on the type and floral source, but it generally falls in a medium-range, typically cited around 55-60.

Health Benefits and Risks

While marketing often touts the health benefits of natural sugars, the actual impact is often overstated. The trace nutrients in both coconut sugar and honey are too small to have a significant effect on overall health in the small amounts typically consumed.

Coconut Sugar Benefits and Risks

Potential Benefit: The inulin fiber could potentially lead to a slightly smaller blood sugar spike compared to regular sugar, making it an option for those monitoring their intake, but it is not a 'free pass'.
Main Risk: It is still added sugar. Excessive consumption contributes to the same health issues as other sugars, such as weight gain, type 2 diabetes, and heart disease.

Honey Benefits and Risks

Potential Benefit: Raw honey contains antioxidants and has been used medicinally for its antibacterial properties. Prebiotic effects on gut health have also been suggested.
Main Risk: Like all sugars, it is high in calories and can cause blood sugar spikes. It is not recommended for children under one year old due to the risk of botulism. Excessive intake has the same metabolic health effects as other sugars.

Coconut Sugar vs. Honey Comparison Table


Feature	Coconut Sugar	Honey (Raw)
Processing	Less processed; retains more nutrients	Less processed than refined sugar; trace nutrients vary
Primary Sugars	Mainly sucrose	Mix of fructose and glucose
Glycemic Index (GI)	Debated (35-54); often considered medium	Varies (55-60); medium
Nutrients	Trace minerals (iron, zinc, calcium), inulin fiber	Trace minerals, antioxidants, polyphenols
Key Benefits	Slower blood sugar rise due to inulin (debate exists)	Antimicrobial, antioxidant, prebiotic properties
Downsides	Still added sugar; health benefits often overstated	Still added sugar; not for infants
Vegan	Yes	No

Making Your Choice: The Final Verdict

Ultimately, the choice between coconut sugar and honey should be based on your culinary needs, taste preferences, and nutritional priorities, with a constant focus on moderation. From a health perspective, neither is a 'health food' and both are sources of added sugar. For individuals trying to manage their blood sugar, coconut sugar might offer a slight edge due to its inulin content, provided you are aware of the GI variations. However, the nutrient and antioxidant content in both are too minimal to justify excessive consumption. Focus on reducing overall added sugar intake, rather than seeking a 'healthy' sugar substitute. For more information on the glycemic index and diet, visit the University of Sydney's GI resource.

Key Factors to Consider When Choosing

Taste and Flavor Profile: Coconut sugar has a nutty, caramel-like flavor, while honey offers a range of flavors depending on its floral source. Consider which best complements your dish.
Culinary Use: Coconut sugar can be a 1:1 substitute for brown sugar in baking. Honey, being a liquid, works well in beverages, dressings, and marinades.
Dietary Restrictions: Vegans will opt for coconut sugar, as honey is an animal product.
Processing and Purity: Raw, unprocessed honey will have more antioxidants than pasteurized versions. For coconut sugar, look for minimally processed options.
Price Point: Coconut sugar can often be more expensive than honey, so budget may be a factor.
Calorie Density: Honey has a higher calorie density per serving due to its moisture content, which can be a factor if strictly counting calories.

Conclusion

At the end of the day, a spoonful of sugar, no matter its source, is still a spoonful of sugar. While coconut sugar and honey may offer small nutritional benefits over refined white sugar, their overall impact on health depends on the quantity consumed. By prioritizing whole foods and consuming added sugars sparingly, you can enjoy either sweetener without undermining your health goals. The most significant health gain comes not from choosing one over the other, but from mindful consumption and a reduced reliance on added sugars overall.

Frequently Asked Questions

Coconut sugar has a potentially lower glycemic index than honey due to its inulin content, which may cause a slightly slower rise in blood sugar. However, the GI for coconut sugar is debated, and both are added sugars that must be consumed in moderation by diabetics. Consulting a healthcare provider is always recommended.

Per teaspoon, coconut sugar is lower in calories. For example, two teaspoons (8g) of coconut sugar has about 30 calories, while one tablespoon (21g) of honey has around 64 calories. However, the calorie density by weight is similar, and consumption should always be moderated.

Honey, particularly raw or darker varieties, generally contains more antioxidants, including flavonoids and phenolic acids. While coconut sugar has some antioxidants, honey's antioxidant profile is more established. However, the amount is not nutritionally significant in typical servings.

Not always. Coconut sugar is a granular solid and can substitute for other solid sugars like brown sugar. Honey is a liquid, which affects the moisture content of a recipe. You can often swap them with adjustments, but it is not a direct 1:1 replacement in all baking applications.

Inulin is a soluble dietary fiber found in coconut sugar. It can help slow the absorption of sugar into the bloodstream, potentially leading to a smaller blood sugar spike. This prebiotic fiber also feeds good gut bacteria, supporting a healthy gut microbiome.

No, honey is not considered vegan because it is a product of animal (bee) labor. Coconut sugar, derived from the coconut palm, is a vegan-friendly sweetener.

Neither coconut sugar nor honey provides a significant advantage for heart health over the other, as both are added sugars that should be limited. Minimally processed honey's antioxidants may offer slight benefits, but reducing total added sugar intake is the best strategy for heart health.