What is the nutritional value of honey?

December 12, 2025 •

2 min read

According to the U.S. Department of Agriculture, one tablespoon of honey contains 64 calories, 17.3 grams of carbohydrate, and trace amounts of vitamins and minerals. This article provides a comprehensive overview of what is the nutritional value of honey, detailing its composition and health implications.

Quick Summary

Honey's nutritional composition largely consists of fructose and glucose, with trace amounts of minerals, vitamins, and powerful antioxidants, setting it apart from refined sugars. Its health benefits, including anti-inflammatory properties, come from these compounds, though it should be consumed in moderation due to its high sugar content.

Key Points

Carbohydrate Content: Honey is composed of roughly 80% sugars, primarily fructose and glucose, which serve as a quick energy source.
Trace Nutrients: It contains trace amounts of essential minerals like calcium, potassium, and magnesium, and small amounts of B vitamins.
Rich in Antioxidants: Raw and darker honey varieties are particularly rich in bioactive compounds like flavonoids and phenolic acids, which act as powerful antioxidants.
Anti-inflammatory Properties: The antioxidants in honey help combat free radicals and reduce inflammation in the body.
Lower Glycemic Index: Compared to refined sugar, honey has a slightly lower glycemic index, leading to a more gradual rise in blood sugar.
Risk of Infant Botulism: Raw honey can contain spores of Clostridium botulinum, making it unsafe for infants under 12 months.
Moderation is Key: Despite its benefits, honey is still a high-sugar, high-calorie food that should be consumed in moderation as part of a balanced diet.

Core Macronutrients of Honey

Honey is primarily composed of approximately 80% carbohydrates and 17-18% water, with small quantities of proteins, minerals, and bioactive compounds making up the rest. The exact composition can vary based on the floral source.

Carbohydrates: The Main Energy Source

The most significant component is carbohydrates, mainly the monosaccharides fructose (about 40%) and glucose (about 30%). Fructose contributes significantly to honey's sweetness. Other sugars like maltose and sucrose are also present. These sugars are quickly absorbed, offering a rapid energy source.

Absence of Significant Protein and Fat

Honey contains virtually no fat and only trace amounts of protein and fiber. The small amount of protein includes enzymes from bees, contributing to honey's unique properties.

Trace Minerals and Vitamins

While not a primary source, honey does contain some micronutrients, particularly darker varieties.

Key Minerals found in honey include:

Calcium
Iron
Magnesium
Phosphorus
Potassium
Zinc

Minor amounts of B-vitamins such as:

Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)

Bioactive Compounds and Antioxidants

Honey's nutritional value is enhanced by bioactive compounds and antioxidants, which help neutralize free radicals.

Antioxidants in honey include:

Flavonoids: A type of polyphenol with antioxidant properties.
Phenolic acids: Another significant antioxidant component.

Darker, less processed honeys, like Buckwheat, have higher levels of these compounds. These are associated with health benefits such as reducing inflammation and potentially protecting against heart disease. Honey also contains propolis, a resinous mixture with health-enhancing properties.

Raw Honey vs. Regular Honey: A Nutritional Comparison

Processing affects honey's nutritional profile. The table below outlines differences between raw and regular honey.


Feature	Raw Honey	Regular Honey
Processing	Unfiltered, unheated.	Pasteurized and filtered.
Nutrients	Retains enzymes, pollen, antioxidants.	Heating can reduce beneficial components.
Antioxidants	Higher concentration.	Lower levels due to processing.
Botulism Risk	Risk for infants under one.	Reduced risk, but still advised against for infants.
Texture	Often thicker, cloudier.	Clearer, smoother.

Risks and Considerations

As a concentrated sugar, honey should be consumed in moderation. Excessive intake can contribute to weight gain and increase risks of conditions like type 2 diabetes. For blood sugar management, monitoring intake is crucial, although honey may have a slightly lower glycemic index than refined sugar. Raw honey poses a risk of infantile botulism due to Clostridium botulinum spores and should not be given to infants under one year old.

Conclusion

Honey offers more nutritional value than simple table sugar due to its blend of sugars, trace minerals, and antioxidants. It provides quick energy and potential anti-inflammatory benefits but is still a calorie-dense sweetener. Consuming it in moderation is key. Raw honey has a richer nutritional profile but carries a risk for infants. As a healthier alternative to processed sugar, honey can be a part of a balanced diet for its flavor and minor nutritional contributions.

Frequently Asked Questions

Honey offers a slight nutritional edge over refined sugar by containing trace amounts of minerals, vitamins, and antioxidants that are absent in table sugar. Additionally, honey has a slightly lower glycemic index, meaning it causes a slower, less dramatic spike in blood sugar levels. However, honey is still a concentrated sugar source and should be consumed in moderation.

The main carbohydrates in honey are the simple sugars fructose (about 40%) and glucose (about 30%). The ratio of these two sugars can vary based on the floral source, and honey also contains smaller amounts of other sugars like maltose and sucrose.

Raw honey is unfiltered and unpasteurized, allowing it to retain more of its natural enzymes, pollen, and potent antioxidants compared to regular processed honey. The heating process used for regular honey can reduce some of these beneficial components.

Yes, primarily due to its high sugar content. Excessive consumption can lead to weight gain and blood sugar fluctuations, especially for individuals with diabetes. Raw honey also carries a rare but serious risk of infant botulism and should never be given to children under one year of age.

Honey contains antioxidants like flavonoids and phenolic acids, which have been shown to have anti-inflammatory properties. These compounds help neutralize free radicals and may contribute to reducing oxidative stress and inflammation.

One tablespoon of honey contains approximately 64 calories. This is slightly higher in calories per tablespoon than refined sugar, but because honey is sweeter, you may use less to achieve the same level of sweetness.

Generally, yes. Darker honey varieties, like buckwheat honey, tend to have a higher antioxidant content compared to lighter-colored honeys, which is a key part of their nutritional profile.