Which honey does not contain sugar? The definitive answer

January 7, 2026 •

4 min read

According to the International Food Information Council, honey is primarily composed of approximately 40% fructose and 30% glucose. These figures prove that the concept of honey that does not contain sugar is a fundamental myth, as sugar is the primary component of all real honey.

Quick Summary

All genuine honey inherently contains sugars, as they are its main chemical component from flower nectar. Sugar-free varieties are imitation sweeteners made from other ingredients, not from bees. The nutritional profile and processing methods differ significantly between natural and manufactured honey.

Key Points

No Real Honey Is Sugar-Free: All natural, genuine honey is composed mainly of simple sugars like fructose and glucose, which are derived from flower nectar.
'Sugar-Free' Honey Is an Imitation: Products labeled as 'sugar-free honey' are not real honey but substitutes made from ingredients such as sugar alcohols (e.g., xylitol) or monk fruit extract.
Raw vs. Processed Honey Doesn't Affect Sugar: The sugar content of honey is not changed by processing. Raw honey is unheated and retains more nutrients, but its sugar levels are comparable to processed honey.
Honey Still Raises Blood Sugar: Even with a lower glycemic index than table sugar, all honey will still raise blood glucose levels and should be consumed in moderation, especially by individuals with diabetes.
Better Alternatives Exist for Sugar-Free Diets: True sugar-free alternatives include natural zero-calorie sweeteners like stevia or whole, naturally sweet foods like berries.

All Real Honey Contains Sugar

First, and most importantly, it's crucial to understand that real honey, produced by bees from nectar, is fundamentally a sugar product. Bees collect nectar, which is then refined and stored in the hive. During this process, enzymes break down the nectar's complex sugars (sucrose) into simpler sugars, primarily fructose and glucose. This enzymatic activity and subsequent evaporation of water concentrate the sugars, creating the viscous, sweet substance we know as honey.

There are no types of honey produced by bees that are sugar-free. A tablespoon of honey, regardless of its floral source, contains roughly 17 grams of sugar and 64 calories. The notion of a "sugar-free" honey is a marketing misnomer or a reference to a completely different, imitation product.

The Role of Nectar and Enzymes

The flavor, color, and specific sugar ratios in honey vary depending on the flowers from which the nectar is collected. For instance, acacia honey is known to have a lower glycemic index and a different fructose-to-glucose ratio compared to others, but it is not sugar-free. Raw, unprocessed honey retains more of its natural enzymes, vitamins, and pollen, but these components do not eliminate its high sugar content.

Artificial 'Sugar-Free' Honey Alternatives

For those seeking a sugar-free alternative, the market offers several products that mimic honey's flavor and texture but contain no natural honey. These are typically made with sugar alcohols like maltitol or xylitol, or other sweeteners like monk fruit extract. While these can be a suitable option for individuals managing blood sugar levels, such as those with diabetes, they should be used with caution. Sugar alcohols can still impact blood glucose and may cause digestive upset in some individuals. Brands like ChocZero and Wholesome Yum offer keto-friendly, bee-free options that are entirely sugar-free and vegan.

Raw vs. Processed Honey: No Difference in Sugar Content

The distinction between raw and processed honey is about the treatment it undergoes, not its sugar level. Raw honey is typically unfiltered and unpasteurized, retaining more of its natural enzymes, pollen, and antioxidants. Processed honey is heated and filtered for a smoother, clearer appearance and to extend its shelf life, but this doesn't change its fundamental composition.

Raw Honey: As natural as it gets, collected directly from the hive with minimal processing. It may contain small amounts of bee pollen and propolis, which offer additional nutrients and benefits. However, it is still a sugar product and crystallizes naturally over time.
Processed Honey: Heated to high temperatures and finely filtered to remove impurities and delay crystallization. While this creates a more visually appealing product, it can diminish some of the trace nutrients and enzymes found in raw honey.

Comparing Natural and Imitation 'Honey'


Feature	Real Honey (Natural)	Imitation 'Honey' (Sugar-Free)
Composition	Simple sugars (fructose, glucose), water, enzymes, trace minerals, pollen.	Sweeteners like sugar alcohols (xylitol, maltitol) or monk fruit extract, water, flavorings, and colorings.
Source	Nectar collected and processed by bees.	Manufactured in a factory, often from plant-based sweeteners.
Nutrients	Contains trace amounts of vitamins, minerals, and antioxidants from pollen and plant sources.	Provides very little to no nutritional value beyond sweetness.
Calories	Approximately 64 calories per tablespoon.	Typically very low in calories or zero-calorie.
Digestibility	The simple sugars are easily digested, but still impact blood sugar.	Sugar alcohols can cause digestive issues, bloating, or diarrhea in some people.
Diabetes Suitability	Must be consumed in moderation and monitored closely due to sugar content.	Can be a safer option for blood sugar management, but still requires monitoring and may cause side effects.

Is there a Healthier Alternative? Yes, but it isn't Honey

If the goal is to find a truly low-sugar or sugar-free sweetener, the search must extend beyond honey. Foods naturally rich in fiber and other nutrients offer sweetness without the concentrated sugar load. Berries, for example, provide sweetness along with vitamins, minerals, and fiber. Additionally, natural sweeteners like stevia, derived from the stevia plant, offer zero calories and zero sugar, making them a popular choice for managing blood glucose.

Conclusion

In summary, the search for honey that does not contain sugar is a fruitless endeavor, as all genuine honey is primarily composed of natural sugars. The sweetness is an inherent part of its biological makeup, derived from the nectar bees collect. Products marketed as "sugar-free honey" are imitations created from alternative sweeteners. While pure, raw honey may contain beneficial trace nutrients and antioxidants, it remains a concentrated source of sugar and should be consumed in moderation. For those needing to strictly avoid sugar, such as individuals with diabetes, the only option is to opt for these manufactured substitutes or explore other naturally sweet, low-sugar alternatives like stevia or whole fruits. Always check the ingredients list to differentiate between real honey and its artificial counterparts.

Frequently Asked Questions

While honey contains trace nutrients and antioxidants that table sugar lacks, it is still a concentrated source of sugar. Both should be consumed in moderation as part of a balanced diet.

People with diabetes can consume honey in very small amounts and with medical supervision. Because honey still raises blood sugar, it must be factored into daily carbohydrate intake and blood glucose levels should be monitored.

Honey is primarily composed of fructose and glucose. The ratio varies depending on the floral source, but fructose generally makes up about 40% and glucose about 30%.

Bees collect flower nectar, which is mostly sucrose. They then add enzymes that break down the sucrose into the simpler sugars, fructose and glucose, to produce honey.

Raw honey is unprocessed and unfiltered, meaning it has not been heated to high temperatures and retains its natural enzymes, antioxidants, and pollen. It is not, however, sugar-free.

Yes, some manufacturers produce imitation 'honey' from sweeteners like monk fruit extract or sugar alcohols to mimic the flavor and consistency without using natural sugars. These are not real honey.

For low-sugar natural sweetness, consider whole fruits like berries or bananas. These provide fiber, vitamins, and minerals alongside their natural sugars, making them a healthier choice.