Which has more carbs honey or sugar? A Nutritional Showdown

November 2, 2025 •

4 min read

For every tablespoon, honey contains more carbohydrates and calories than granulated sugar. Yet, the common question of which is healthier often sparks debate, with many wondering which has more carbs honey or sugar? This comparison is more complex than a simple carb count.

Quick Summary

This guide compares the nutritional profiles of honey and sugar, examining their carbohydrate and calorie content, glycemic index, and overall health implications. It reveals honey has more carbs per tablespoon but is sweeter, potentially allowing for less use. The article also covers trace nutrients in honey and emphasizes the importance of moderation for both sweeteners.

Key Points

Carb Content per Tablespoon: Honey has more carbohydrates (~17g) than white granulated sugar (~13g) on a per-tablespoon basis due to its higher density.
Calorie Count: A single tablespoon of honey contains roughly 64 calories, while the same amount of sugar has about 50 calories.
Sweeter Flavor: Honey is naturally sweeter than sugar, so you can often use less of it to achieve the same level of sweetness, potentially reducing your overall caloric intake.
Glycemic Index: Honey generally has a slightly lower glycemic index (GI) than table sugar, leading to a slower and less dramatic rise in blood sugar, although it can still cause a significant spike.
Nutrient Density: Honey contains trace amounts of vitamins, minerals, and antioxidants, which are absent in refined sugar, but these quantities are too minimal to offer significant health benefits.
Moderation is Essential: Despite the subtle differences, both honey and sugar are considered added sugars and should be consumed in moderation as part of a healthy, balanced diet.
Compositional Differences: Sugar is pure sucrose, while honey is a mix of fructose, glucose, water, and other compounds. This difference affects how the body digests and absorbs the carbohydrates.

Honey vs. Sugar: A Head-to-Head Nutritional Comparison

When comparing honey and sugar, the answer to which has more carbs isn't as straightforward as it seems. Per volume, a tablespoon of honey has more carbohydrates and calories than a tablespoon of granulated white sugar. This is primarily due to honey's higher density; a tablespoon of honey weighs more than a tablespoon of sugar. However, honey is also sweeter, meaning a smaller quantity can be used to achieve the same level of sweetness, which could result in fewer carbs and calories overall. The fundamental difference lies in their composition, which affects how the body processes them.

Nutritional Breakdown

Sugar Composition: Table sugar, or sucrose, is a disaccharide made of one glucose molecule and one fructose molecule. It is highly processed and stripped of any trace nutrients, making it a source of 'empty calories'.
Honey Composition: Honey is primarily composed of fructose (~38%), glucose (~31%), and water (~17%), along with other sugars, minerals, and enzymes. The exact composition can vary depending on its floral source.

Carbohydrate Breakdown: What's the Difference?

Both honey and sugar are simple carbohydrates that the body uses for energy. However, the form and quantity differ, leading to different metabolic responses. Because honey has its simple sugars already separated, it requires less digestion than the sucrose in table sugar.

Glycemic Index: The Impact on Blood Sugar

The glycemic index (GI) measures how quickly a food raises blood glucose levels. While both honey and sugar will raise blood sugar, honey's GI is typically lower than sugar's, though this can vary greatly by the type of honey.

Key differences in GI:

Sugar: Table sugar has a GI of around 65-80, which is considered moderate to high, leading to a relatively quick spike in blood sugar.
Honey: Honey's GI can range from 35 to 85, with an average often cited around 50-60. This means honey can cause a gentler, more gradual rise in blood sugar compared to table sugar.

Beyond the Carbs: Trace Nutrients and Antioxidants

While the main components of honey are carbohydrates, it does offer a slight nutritional edge over refined sugar due to its trace amounts of vitamins, minerals, and antioxidants. Darker honeys, in particular, tend to have higher antioxidant levels. Refined sugar, by contrast, contains none of these beneficial compounds. However, it is important to understand that the amounts of these nutrients in honey are minimal. You would need to consume an unhealthy quantity to derive significant nutritional benefit, which would be outweighed by the negative effects of excessive sugar intake.

Practical Considerations for Diet and Baking

When deciding between honey and sugar for dietary purposes, several factors should be considered beyond the simple carb count. For those managing blood sugar, while honey has a lower average GI, it is still a significant source of sugar and should be counted towards daily carbohydrate intake. Moderation is the most important factor, regardless of which sweetener you choose.

For baking, substituting honey for sugar is not a simple 1:1 replacement. Honey adds moisture and can affect the texture and browning of baked goods. As it is also sweeter, you typically need to use less honey than the recipe calls for in sugar.


Nutritional Comparison	Granulated Sugar	Honey
Carbs (per tbsp)	~13 grams	~17 grams
Calories (per tbsp)	~50 calories	~64 calories
Primary Composition	100% Sucrose	Fructose, Glucose, Water
Glycemic Index (GI)	~65-80	~50-60 (variable)
Nutrients	None	Trace minerals, vitamins, antioxidants
Sweetness	Standard	Sweeter

Why Moderation is Key for Both

Ultimately, both honey and sugar are added sugars that provide excess calories without substantial nutritional value. High intake of either can contribute to obesity, type 2 diabetes, and heart disease. The American Heart Association recommends limiting added sugar intake to reduce health risks. Therefore, the choice between honey and sugar matters far less than the total quantity consumed.

Studies and reviews of honey's potential health benefits are promising, suggesting benefits related to metabolic health, inflammation, and gut health, but still stress that moderation is key to avoid the downsides of excessive sugar intake.

Conclusion: Which Sweetener Should You Choose?

When asked which has more carbs, honey or sugar, the simple answer is honey per tablespoon. However, the full picture shows that the overall health impact is determined by more than just carb quantity. While honey offers some minor nutritional advantages over refined sugar, such as a slightly lower GI and trace antioxidants, both are high in sugar and calories. For optimal health, the focus should not be on choosing the "better" sweetener but rather on reducing overall consumption of added sugars, whether from honey or table sugar. Listen to your body and consume in moderation.

Frequently Asked Questions

A tablespoon of honey has more calories (approximately 64) than a tablespoon of granulated sugar (approximately 50). This is because honey is denser than sugar, so a tablespoon of honey is a larger quantity by weight.

Honey generally has a slightly lower glycemic index (GI) than sugar, meaning it may cause a less rapid spike in blood sugar levels. However, both are simple carbohydrates that significantly affect blood glucose, and for those managing diabetes, both should be consumed sparingly and with careful monitoring.

Honey is naturally sweeter than table sugar primarily because of its higher fructose content. Fructose is a sugar that tastes sweeter than glucose, and since honey contains more fructose than glucose, it has a sweeter taste overall.

You can substitute honey for sugar, but not on a 1:1 basis. Because honey is a liquid and is sweeter than sugar, you'll need to use less of it and reduce other liquids in the recipe to maintain the correct consistency. Honey can also cause baked goods to brown faster.

Honey contains trace amounts of vitamins, minerals, and antioxidants that are not present in refined sugar. While these compounds offer minor health benefits, the quantities are too small to be significant for overall nutrition, and consuming large amounts to get these nutrients would lead to excessive sugar intake.

Yes, raw honey is unfiltered and unpasteurized, retaining more of its natural enzymes, antioxidants, and pollen than regular honey. While it may have a slightly better nutritional profile, the differences are minimal, and both types should be consumed in moderation.

No, honey should not be given to infants under 12 months of age. It can contain spores of Clostridium botulinum, which can cause infant botulism, a rare but serious illness.