What is the difference between added sugar and honey?

January 10, 2026 •

4 min read

According to the American Heart Association, most adults consume far more added sugar than recommended, and many turn to honey as a healthier alternative. This comparison of added sugar and honey dives deep into their fundamental distinctions, revealing that while they share similar building blocks, their processing, nutritional content, and health effects differ significantly.

Quick Summary

This article explores the fundamental differences between added sugar and honey, covering their chemical makeup, nutritional content, caloric density, and glycemic impact. It provides a detailed comparison to help consumers understand the nuances of each sweetener, focusing on how they are processed by the body and their potential health implications when consumed in moderation.

Key Points

Processing and Composition: Added sugar is a highly refined product of pure sucrose, while honey is a natural, less-processed product from bees containing a mix of different sugars, water, enzymes, and trace nutrients.
Glycemic Impact: Honey has a slightly lower glycemic index (GI) than refined table sugar, meaning it may cause a more gradual rise in blood sugar levels, but both can still cause blood sugar spikes.
Nutrient Content: Refined sugar offers only empty calories, whereas honey contains trace amounts of minerals, vitamins, and antioxidants, especially in raw or dark varieties.
Caloric Density: By volume, honey is more calorically dense than white sugar, containing approximately 64 calories per tablespoon compared to sugar's 45.
Moderation is Key: Despite any perceived health benefits, both added sugar and honey should be consumed in moderation as part of a balanced diet to prevent negative health outcomes associated with high sugar intake.
Infant Botulism Risk: Honey poses a risk of infant botulism and should never be given to children under 12 months of age.
Flavor Profile: The flavor of honey is complex and varies by floral source, offering a different cooking experience compared to the consistent, neutral sweetness of refined sugar.

Processing and Chemical Composition: From Plant to Plate

Added sugar, most commonly white table sugar, is a product of heavy processing. It is extracted from plants like sugarcane or sugar beets, then refined to create pure sucrose. This refining process strips away all molasses, minerals, vitamins, and antioxidants, resulting in a product that is nearly 100% sucrose. The sucrose molecule is a disaccharide composed of one glucose molecule and one fructose molecule chemically bonded together.

Conversely, honey's production is a natural process facilitated by bees. Bees collect nectar from flowers and, using enzymes, break down the nectar's sucrose into simpler sugars: fructose and glucose. This mixture, along with water, trace minerals, vitamins, enzymes, and antioxidants, is then stored in the honeycomb. The final honey product is a viscous, complex mixture, not a single compound. While often considered a more 'natural' sweetener, honey is still considered an 'added sugar' by dietary guidelines when consumed outside of whole foods like fruit.

Caloric Density and Glycemic Index

When comparing calories, honey is slightly denser than granulated sugar. A tablespoon of honey contains approximately 64 calories, while a tablespoon of white sugar has around 45 calories. However, honey is also sweeter due to its higher fructose content, meaning less may be needed to achieve the same level of sweetness.

The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Here, a subtle but notable difference exists. Table sugar (sucrose) has a higher GI, typically around 68, causing a faster blood sugar spike. Honey, on the other hand, has a slightly lower GI, averaging around 55. This difference means honey may cause a more gradual rise in blood sugar, though both can still impact blood glucose significantly, especially when consumed in large amounts.

The Role of Nutrients and Antioxidants

White granulated sugar offers nothing but empty calories—it provides energy but no nutritional value. Honey, particularly raw or less-processed varieties, contains trace amounts of nutrients that are absent in refined sugar. These include small quantities of vitamins (like B vitamins and vitamin C), minerals (such as potassium, calcium, and magnesium), and beneficial antioxidants. While these nutrients are present in minimal amounts and do not make honey a significant source of vitamins and minerals, they contribute to some of its noted health benefits, such as antioxidant and anti-inflammatory properties. Darker honey varieties, for instance, tend to have higher antioxidant levels than lighter ones.

Practical Differences and Health Considerations

Beyond the raw nutritional data, practical differences in use and health considerations are important. Honey is a liquid, which affects its application in cooking and baking by adding moisture. Its distinct flavor, which varies based on the floral source, adds a different dimension to recipes than the neutral sweetness of white sugar.

For health, both sweeteners must be consumed in moderation. The American Heart Association recommends limiting added sugars to no more than 6% of daily calories, a guideline that includes honey. Excessive consumption of either can contribute to weight gain, high blood sugar, and increased risk of chronic diseases like type 2 diabetes and heart disease. Honey is also known for its potential to help soothe coughs and sore throats in adults and children over one year old. A critical and well-known health warning is the risk of infant botulism; honey should never be given to children under 12 months due to potential bacterial spores.

Comparison Table


Feature	Added Sugar (White Sucrose)	Honey
Source	Extracted and refined from sugarcane or sugar beets	Nectar collected and processed by bees
Processing	Highly refined, stripping away all nutrients	Less processed, retains trace amounts of nutrients
Chemical Makeup	100% Sucrose (50% glucose, 50% fructose)	Mostly free-floating fructose (~40%) and glucose (~30%), plus water and other compounds
Nutritional Content	No vitamins, minerals, or antioxidants	Contains trace amounts of vitamins, minerals, and antioxidants
Caloric Density	~45 calories per tablespoon	~64 calories per tablespoon
Glycemic Index (GI)	Higher (around 68), causes faster blood sugar spike	Slightly lower (around 55), causes a more gradual blood sugar rise
Flavor	Purely sweet and neutral	Complex, floral, and varies by nectar source
Form	Granulated crystalline solid	Viscous liquid

The Takeaway: It's About Moderation

While honey is less processed and contains a minimal amount of nutrients and antioxidants, it is not a health food and is still categorized as an added sugar by most dietary guidelines. The primary difference lies in the complexity of their composition. Refined sugar is pure sucrose, whereas honey is a mixture of different sugars, water, and trace elements. Ultimately, the health impact of both is more dependent on the total quantity consumed than on which one you choose. For those seeking benefits beyond simple sweetness, raw and darker honeys may offer a slight edge due to higher antioxidant content, but moderation remains the golden rule for both. For further reading on dietary sugar recommendations, consult the International Food Information Council.

Conclusion: Choosing Your Sweetener Wisely

Both added sugar and honey serve as sweeteners, but their journeys from source to our tables are fundamentally different, impacting their composition, nutritional profile, and metabolic effects. Refined sugar provides pure sucrose with zero added nutritional value, leading to quicker blood sugar spikes. Honey, a natural product of bees, contains a more complex mix of sugars, water, and trace beneficial compounds, resulting in a slightly lower glycemic index. However, despite honey's minor nutritional advantages, neither should be seen as a 'healthy' choice in large quantities. The most significant factor for overall health is the total intake of added sugars from all sources. By understanding these distinctions, consumers can make more informed decisions about when and how to incorporate these sweeteners into a balanced diet, always prioritizing moderation.

Frequently Asked Questions

While honey is a naturally occurring substance and less processed than white sugar, it is still considered an 'added sugar' by most nutritional guidelines when added to foods and drinks. Its minor nutritional advantages do not negate the fact that it is high in sugar and calories, meaning moderation is key.

Yes, honey has a slightly lower glycemic index (GI) than table sugar, which means it may cause a more gradual and less dramatic rise in blood sugar levels. However, both are carbohydrates that will impact blood glucose, especially when consumed in high amounts.

By volume, honey is more calorically dense than granulated sugar. A tablespoon of honey contains around 64 calories, while a tablespoon of table sugar contains about 45 calories. This is partly due to honey's higher density and water content.

Honey is sweeter than white table sugar primarily because it has a higher proportion of fructose. Fructose is the sweetest of the naturally occurring sugars, so a smaller amount of honey can provide the same level of sweetness as a larger amount of sugar.

Yes, honey contains trace amounts of beneficial nutrients like antioxidants, vitamins, and minerals that are absent in refined white sugar. However, the quantities are too small to significantly impact overall nutritional status unless consumed in excessive amounts, which is not recommended.

Substituting honey for granulated sugar can be done, but requires adjustments. As a liquid, honey adds moisture to recipes, and due to its higher sweetness, you may need less of it. Additionally, honey can cause baked goods to brown faster, so oven temperature or bake time may need to be adjusted.

No, honey is not safe for infants under one year old. It can contain spores of the bacterium Clostridium botulinum, which can cause infant botulism, a rare but serious illness.