Which is better for you, honey or golden syrup?

November 20, 2025 •

4 min read

An estimated 80% of store-bought honey is heavily processed, but even raw honey still faces scrutiny when compared with other sweeteners. When weighing the options, a common question arises: which is better for you, honey or golden syrup, and what are their key differences in nutritional value, processing, and application?

Quick Summary

This article compares the nutritional content, processing methods, and practical uses of honey and golden syrup. It examines the potential health benefits of raw honey versus the simpler sugar composition of golden syrup, detailing their roles in cooking and baking to help you make an informed choice.

Key Points

Nutritional Content: Honey contains trace vitamins, minerals, and antioxidants, while golden syrup offers none beyond simple carbohydrates.
Processing Differences: Raw honey is a natural product with minimal processing; golden syrup is a heavily processed by-product of sugar refining.
Baking Behavior: Golden syrup is ideal for chewy, moist textures due to its resistance to crystallization, whereas honey creates fluffier results but caramelizes quicker.
Vegan Option: Golden syrup is vegan-friendly, but honey is not, as it is produced by bees.
Health Benefits: Honey has antibacterial and antioxidant properties, though these are minimal and do not outweigh the high sugar content. Golden syrup has no health benefits.
Glycemic Index: Both have a similar impact on blood sugar, with honey typically having a GI of 50-65 and golden syrup around 60; both should be consumed in moderation.
Best Use: Choose honey for its natural flavor and minor nutritional compounds, and golden syrup for its reliable performance in baking.

Nutritional Comparison: Honey vs. Golden Syrup

On the surface, both honey and golden syrup are sticky, golden liquid sweeteners, but their nutritional profiles are quite different. Honey, especially raw honey, is a naturally produced substance from bees and flower nectar. It retains small amounts of beneficial compounds, vitamins, and minerals that are lost in highly processed forms. In contrast, golden syrup is a processed sugar product, a by-product of the sugar refining process, offering no significant nutritional value beyond its carbohydrate content.

Golden Syrup: The Refined Sweetener

Golden syrup is created by inverting sugar, which splits the sucrose molecule into glucose and fructose, and is a result of sugar cane or sugar beet processing. It is essentially pure sugar, devoid of the complex compounds found in honey, and is valued for its specific baking properties rather than any health benefits.

Honey: The Natural Alternative

Raw honey, in contrast, contains a variety of compounds that contribute to its potential health benefits. These include antioxidants, antibacterial agents, vitamins (such as B vitamins, though in trace amounts), and minerals like potassium and magnesium. Its composition can vary depending on the flower source, offering different flavors and nuances.

Impact on Health and Glycemic Index

Both sweeteners are primarily sugar and should be consumed in moderation. However, their impact on blood sugar and overall health differs slightly. The glycemic index (GI) indicates how quickly a food raises blood sugar levels. For most honey, the GI falls in the 50–65 range, though some types can be higher or lower depending on their fructose-to-glucose ratio. Golden syrup typically has a GI closer to 60, making its effect on blood sugar similar to honey.

List of Key Health Considerations:

Antioxidant Content: Raw honey is a source of antioxidants like flavonoids and phenolic acids, which help fight cell damage. Golden syrup contains virtually none.
Antibacterial Properties: Honey has natural antibacterial and antifungal properties, historically used for medicinal purposes like wound healing and soothing sore throats. Golden syrup has no such properties.
Processing: Honey is a natural product with minimal processing (especially raw varieties), while golden syrup is heavily processed and a by-product of sugar refining.
Dietary Needs: Golden syrup is suitable for vegans, whereas honey is not. Individuals with compromised immune systems should avoid raw honey due to potential bacteria, and infants under one year old should never be given honey due to the risk of botulism.

Baking Properties and Practical Uses

The choice between honey and golden syrup often comes down to the recipe. Their distinct compositions and properties make them behave differently under heat.

Baking with Golden Syrup

Golden syrup's high sugar content and resistance to crystallization make it an excellent binding agent for chewy cookies and moist cakes, like gingerbread and classic flapjacks. It has a milder, caramel-like flavor that does not overwhelm other ingredients.

Baking with Honey

Because of its lower pH level and distinct flavor, honey activates baking soda more effectively, leading to fluffier results. However, honey caramelizes at a lower temperature than golden syrup, which means you may need to adjust baking times or temperatures to prevent burning. Its strong flavor can also be assertive in some baked goods.

Conclusion: Which Sweetener Should You Choose?

Ultimately, the choice between honey and golden syrup depends on your priorities. For those seeking a natural product with a slight nutritional edge from antioxidants and trace minerals, raw honey is the better option. However, it should still be treated as an added sugar and consumed in moderation. Golden syrup, a purely processed sugar, offers no health benefits but is prized by bakers for its consistent performance and neutral, caramel-like flavor that prevents baked goods from becoming overly chewy.

While honey offers a small amount of nutritional value, neither should be seen as a 'health food' to be consumed in large quantities. Both are concentrated sugar sources that contribute to overall sugar intake. For those with specific dietary needs, such as vegans, golden syrup is the clear choice. For those prioritizing minimal processing and a more complex flavor profile, raw honey is preferable. The best practice is to use either sparingly and enjoy them for their unique taste and culinary contributions.

Honey vs. Golden Syrup: Quick Comparison


Feature	Honey	Golden Syrup
Source	Produced by bees from nectar.	Processed from sugar cane or sugar beets.
Processing	Natural and minimal (especially raw honey).	Highly processed; a by-product of sugar refining.
Nutritional Value	Contains trace vitamins, minerals, and antioxidants.	Offers no significant nutritional value.
Antioxidants	Present, especially in darker, raw honey varieties.	None.
Antibacterial?	Yes, has antibacterial and antifungal properties.	No.
Vegan	No.	Yes.
Baking Result	Can lead to fluffier goods, but caramelizes faster.	Excellent for chewy, moist results; resists crystallization.
Flavor	Distinct and varies by flower source.	Mild, caramel-like, and consistent.

Visit Healthline for more on the nutritional benefits of honey.

Frequently Asked Questions

Yes, honey is marginally healthier, particularly raw honey, as it contains small amounts of antioxidants, vitamins, and minerals. However, both are primarily composed of sugar and should be consumed sparingly.

You can, but it will affect the outcome. Golden syrup has a milder flavor and creates chewier results, while honey has a stronger flavor and can make baked goods fluffier. You may also need to adjust baking times as honey caramelizes faster.

Yes, golden syrup is a vegan-friendly product made from processed sugar cane or beets. Honey is not vegan because it is produced by bees.

Per tablespoon, honey has slightly more calories than golden syrup. However, because honey is sweeter, you may use less, potentially balancing the total calorie intake.

No, golden syrup has no nutritional benefits beyond providing energy from carbohydrates. It is a processed sugar product.

While honey may have a slightly lower glycemic index than pure sugar, it still raises blood sugar levels. It should be consumed in moderation by those with diabetes, similar to other added sugars.

The main difference is the source and content. Honey is a natural substance with glucose, fructose, and trace nutrients, while golden syrup is an inverted sugar solution (glucose and fructose) made from processed sugar.