Which is Healthier, Honey or Demerara Sugar?

November 25, 2025 •

4 min read

While many perceive honey as a healthier alternative, a teaspoon of honey actually contains more calories (around 20) than a teaspoon of demerara sugar (around 16), though honey is sweeter. However, the debate over which is healthier, honey or demerara sugar, extends far beyond simple calorie counts, encompassing everything from processing methods to antioxidant content.

Quick Summary

This article provides a detailed nutritional comparison of honey and demerara sugar, examining their glycemic impact, processing methods, and antioxidant levels. The key takeaway is that while honey offers a slight nutritional edge, moderation remains the most crucial factor for overall health.

Key Points

Nutrient Density: Honey contains trace vitamins, minerals, and antioxidants, especially in raw versions, while demerara sugar is nutritionally similar to white sugar.
Glycemic Impact: Honey typically has a slightly lower glycemic index than demerara sugar, but both will affect blood sugar and should be consumed in moderation.
Caloric Difference: Per teaspoon, honey contains more calories than demerara sugar, but is also sweeter, which may mean using less.
Processing and Quality: Raw honey is minimally processed, while demerara is less refined than white sugar. The quality of honey significantly impacts its beneficial compounds.
Antioxidant Advantage: Darker, raw honeys offer more antioxidants compared to lighter honey or demerara sugar.
Moderation is Paramount: Regardless of the choice, both honey and demerara sugar are forms of added sugar, and overall intake should be limited for optimal health.
Flavor Profile: Demerara sugar offers a distinct caramel flavor and crunchy texture, while honey's flavor profile varies widely depending on its floral source.

Understanding the Fundamentals: Honey vs. Demerara Sugar

Before diving into a direct comparison, it's essential to understand what each sweetener truly is. Honey is a natural product created by bees from flower nectar, consisting primarily of fructose and glucose, along with trace amounts of vitamins, minerals, and antioxidants. Its composition varies depending on the floral source. Demerara sugar, conversely, is a type of raw cane sugar that undergoes minimal processing. It retains some of its natural molasses, which gives it a distinctive golden-brown color, a larger crystal size, and a subtle caramel flavor. Nutritionally, however, its minimal processing provides only trace amounts of minerals, which are not significant enough to offer real health benefits.

The Nutritional Breakdown: Demerara vs. Honey

At a glance, the caloric and carbohydrate differences can be misleading when comparing equal volumes. Since honey is denser and contains more water, a tablespoon will contain more calories and carbohydrates than a tablespoon of granulated sugar. When viewed by weight, however, honey contains slightly fewer calories and sugar per 100 grams due to its water content. The real difference lies in the micronutrients and beneficial compounds. Honey, especially raw, darker varieties, contains antioxidants and has antibacterial and anti-inflammatory properties, whereas demerara sugar offers minimal to no nutritional value beyond its calories.


Feature	Honey	Demerara Sugar
Processing	Minimally processed; raw versions retain more nutrients.	Minimally processed; retains some natural molasses.
Primary Composition	Mixture of fructose, glucose, water, and trace compounds.	Almost pure sucrose with trace molasses.
Antioxidants	Contains antioxidants, especially in darker, raw varieties.	Contains negligible amounts of antioxidants.
Glycemic Index (GI)	Typically lower than table sugar, but can vary by type (average ~61).	Similar to regular sugar (average ~65).
Trace Minerals	Trace amounts of vitamins and minerals.	Trace minerals from molasses, but not significant.
Taste	Sweeter than sugar; less may be needed.	Distinct caramel and molasses notes.

Honey's Health Advantages and Considerations

Honey has long been used for its potential therapeutic properties. Beyond just its antioxidant content, studies have explored its effectiveness for soothing coughs and aiding wound healing. The composition of honey, with a higher fructose-to-glucose ratio than table sugar, may lead to a slower and steadier rise in blood sugar levels, though the effect is modest and should not be relied upon by those managing diabetes. However, honey is still a concentrated source of sugar and calories, and excessive intake can negate any marginal health benefits. It is also important to note that honey should never be given to infants under one year old due to the risk of infant botulism.

Demerara Sugar: The Refined Alternative

Demerara sugar is often perceived as healthier than white sugar simply because it is less refined and retains its natural color and flavor. However, from a nutritional standpoint, this difference is almost insignificant. The trace minerals from the molasses are not present in high enough quantities to impact health. Demerara sugar functions metabolically much like regular white sugar, causing a similar spike in blood glucose levels. Its primary advantage is its large crystals and rich, caramel-like taste, which makes it an excellent textural and flavor enhancer for baking, toppings, and hot beverages.

The Final Verdict: Moderation and Context Matter Most

When comparing honey or demerara sugar, the core principle is that both are added sugars that should be consumed in moderation. While honey offers a slight nutritional and glycemic advantage, this benefit is minimal and depends heavily on the type and processing. A teaspoon of raw, dark honey will contain more antioxidants than highly processed light honey, but it still contributes calories and impacts blood sugar. For those simply looking to sweeten food, the choice between honey and demerara sugar is often a matter of taste preference rather than a major health decision. Those with diabetes or seeking weight management should focus on their overall sugar intake rather than relying on one as a "healthier" replacement. For optimal health, the best choice is to reduce reliance on all added sweeteners and seek nutrients from whole foods like fruits and vegetables.

Practical Application: How to Use Each Sweetener Wisely

Use a high-quality, raw honey to get the maximum potential antioxidant benefits in tea, yogurt, or dressings.
Utilize demerara sugar for its larger crystal texture and rich caramel notes to top baked goods, cereals, or coffee.
When baking, be mindful that honey is a liquid, so recipes may need adjustments in liquid and sugar quantities.
Consider the sweetness factor: because honey is sweeter, you might be able to use less of it than demerara sugar to achieve the desired level of sweetness.
Always consider your individual dietary needs, especially for blood sugar management, before replacing one sweetener with another.

Ultimately, whether you reach for honey or demerara sugar, the biggest impact on your health will come from the total amount consumed, not the specific type. Both provide energy but lack significant nutritional value, a hallmark of all added sugars.

Frequently Asked Questions

Yes, honey has a slight nutritional advantage over demerara sugar. It contains trace amounts of vitamins, minerals, and antioxidants, particularly in its raw form. Demerara sugar, despite being less refined than white sugar, offers almost no significant nutritional benefit beyond its calories.

Honey generally has a slightly lower glycemic index (GI) than demerara sugar, meaning it raises blood sugar a bit more slowly. However, both are forms of sugar that will raise blood glucose levels and should be consumed in moderation, especially by people with diabetes.

Demerara sugar retains trace minerals from molasses due to minimal processing, but the quantities are too small to have any significant health impact. Its main advantage is its robust flavor and crunchy texture.

Per teaspoon, honey has more calories than demerara sugar due to its higher density. However, because honey is also sweeter, you may be able to use a smaller amount to achieve the same sweetness, potentially balancing the calorie intake.

Raw, unfiltered, and darker varieties of honey generally contain higher levels of antioxidants and other beneficial compounds than highly processed, light-colored honey.

You can substitute honey for demerara or white sugar in baking, but you need to adjust the recipe. Honey is a liquid, adding moisture, and it's sweeter, so you'll need to reduce other liquids and use less of it. It also causes baked goods to brown faster.

For a balanced diet, the most important factor is moderation with all added sugars. Neither honey nor demerara sugar is a 'health food,' and both should be limited. Your choice should come down to flavor preference and how it fits into your overall calorie goals.