Which keto sugar is found in honey? The Surprising Answer

November 12, 2025 •

3 min read

Despite being a natural sweetener, a single tablespoon of honey contains approximately 17 grams of carbohydrates, primarily in the form of fructose and glucose. So, when asking which keto sugar is found in honey, the simple and surprising truth is that none exist.

Quick Summary

Honey is a high-carb sweetener made of fructose and glucose, which prevents ketosis. It is not suitable for a strict ketogenic diet and should be replaced with true keto-friendly substitutes.

Key Points

Honey is Not Keto: Despite being natural, honey is not suitable for a ketogenic diet due to its high carbohydrate and sugar content.
High in Fructose and Glucose: The main sugars in honey, fructose and glucose, are high-impact carbohydrates that raise blood sugar and prevent ketosis.
Disrupts Ketosis: A single tablespoon of honey can contain enough carbs to exceed a daily keto limit and knock your body out of its fat-burning state.
Keto Alternatives are Essential: Safe substitutes like stevia, monk fruit, and erythritol provide sweetness without the carbs and are vital for managing cravings.
Trace Nutrients Don't Justify Carbs: While honey contains small amounts of nutrients, this doesn't outweigh its negative impact on blood sugar and ketosis.

The Fundamental Misconception: Honey is Not a Keto Sweetener

Many people, drawn to the 'natural' label of honey, mistakenly believe it contains a special type of sugar suitable for a ketogenic diet. This is a fundamental misunderstanding of both honey's composition and the principles of ketosis. Honey is composed primarily of simple carbohydrates: fructose and glucose. Both of these are sugars that the body readily converts into energy, raising blood glucose levels and signaling the body to stop producing ketones. This action directly counteracts the goal of ketosis, which is to train the body to burn fat for fuel instead of carbs.

Why Honey's Sugar Profile Is a Problem for Ketosis

Ketosis is a metabolic state where the body switches its primary energy source from glucose to fat, producing molecules called ketones. The state is maintained by severely restricting carbohydrate intake. A single tablespoon of honey contains a significant portion of a typical keto dieter's entire daily carb limit. Consuming honey provides the body with a ready source of glucose and fructose, immediately kicking it out of ketosis. The presence of trace minerals and antioxidants in honey, while offering minimal health benefits compared to refined sugar, does not change its core macronutrient profile, which is incompatible with a low-carb, high-fat lifestyle.

Types of Sugars in Honey and Why They Aren't Keto

Bees create honey by breaking down the sucrose found in flower nectar into simpler sugars. The main components are fructose (around 36-50%) and glucose (around 28-36%), with other sugars making up the rest.

Fructose: Often called 'fruit sugar', it is a monosaccharide found in fruits, vegetables, and honey. It is metabolized primarily by the liver and can be stored as fat if not immediately used for energy. Fructose is not a keto-friendly sugar.
Glucose: The body's preferred energy source, this monosaccharide is found in honey and is the sugar that most directly raises blood sugar levels. For this reason, it is the number one reason honey is not keto.
Other carbohydrates: Honey also contains small amounts of other complex carbohydrates and oligosaccharides. While some of these might not be fully digested, their total contribution of carbohydrates still makes honey a poor choice for a keto diet.

Understanding the Difference: Honey vs. Keto Sweeteners

To avoid honey and other high-carb sweeteners, it's essential to understand the alternatives that are suitable for a ketogenic diet. Keto-friendly sweeteners are those that do not significantly impact blood glucose or insulin levels.

Comparison of Honey and Keto-Friendly Sweeteners


Feature	Honey	Stevia	Monk Fruit	Erythritol
Carbs (per tbsp)	~17g	0g	0g	0g
Effect on Ketosis	Disrupts	No Impact	No Impact	No Impact
Sweetness	Natural, floral	Potent, slight aftertaste	Very potent	Mild, cooling effect
Glycemic Index	~55	0	0	0
Calories (per tbsp)	~60	0	0	~4 (but often labeled 0)
Origin	Natural (bees)	Natural (plant)	Natural (fruit)	Natural (sugar alcohol)

Keto-Approved Honey Substitutes

Since honey is off the table, keto dieters can use several substitutes to satisfy sweet cravings:

Stevia: A plant-based sweetener that is up to 150 times sweeter than sugar and has no calories or carbs.
Monk Fruit: Another plant-derived, calorie-free sweetener that is much sweeter than sugar and gets its sweetness from mogrosides, which are not absorbed by the body.
Erythritol: A sugar alcohol that is popular in keto circles. It has a low glycemic impact and does not affect blood sugar.
Allulose: A rare sugar found in small quantities in some fruits. It tastes very similar to sugar but has almost no calories and does not affect blood glucose levels. This is an interesting option to explore for a honey-like taste and texture, though it is not found in honey itself.

Conclusion: No Keto Sugar in Honey, Stick to Alternatives

In summary, there is no such thing as a keto sugar found in honey. The golden, viscous sweetener is loaded with carbohydrates, primarily fructose and glucose, making it completely unsuitable for a ketogenic diet. While honey might have a reputation as a healthier sugar alternative due to its trace nutrients, its high sugar content will quickly derail the metabolic state of ketosis. To stay on track, a dieter must rely on established keto-friendly sweeteners like stevia, monk fruit, or allulose. By understanding the true nutritional profile of honey, individuals on a ketogenic diet can make informed choices to support their health and weight management goals. For more on safe alternatives, consult resources on low-carb living such as this guide to low-carb sweeteners on Healthline.com.

Frequently Asked Questions

From a keto perspective, both honey and table sugar disrupt ketosis because they are high in carbohydrates. While honey offers minimal trace nutrients, this does not make it a suitable choice for a low-carb diet.

One tablespoon (21 grams) of honey contains approximately 17 grams of total carbohydrates, with 17 grams of that being sugar. This is far too high for most ketogenic meal plans.

Excellent keto alternatives to honey include stevia, monk fruit extract, and erythritol. These sweeteners provide sweetness without impacting blood sugar levels.

Yes, even a small amount of honey can be enough to disrupt ketosis for most people. Because the keto diet relies on very low carbohydrate intake, any source of significant sugar, even in small doses, can be problematic.

Yes. While honey has a slightly lower glycemic index than table sugar, it still significantly raises blood sugar and contains a high amount of net carbs. For strict keto, both are off-limits.

No. While the ratio of fructose to glucose can vary slightly between different types of honey based on the floral source, all varieties are predominantly carbohydrates and are not suitable for a keto diet.

Yes, allulose is a great keto-friendly honey substitute. It is a rare sugar with minimal calories and no impact on blood glucose, and some products are flavored to mimic honey.