Why is honey higher in calories than sugar? The surprising answer.

December 2, 2025 •

3 min read

A single tablespoon of honey contains approximately 64 calories, while a tablespoon of granulated sugar has only about 49. This might seem counterintuitive since sugar is nearly 100% sucrose, but the explanation for why is honey higher in calories than sugar lies in their distinct physical properties and composition.

Quick Summary

This article explains why honey has a higher calorie count per tablespoon than granulated sugar by volume. It details the role of honey's greater density and water content, which means a single spoonful weighs more and thus contains more calories than an equivalent spoonful of sugar.

Key Points

Density is Key: Honey is significantly denser and heavier than granulated sugar, causing a single tablespoon of honey to contain more mass and therefore more calories than a tablespoon of sugar.
Water Content Matters: Honey contains about 18% water, which adds weight to a spoonful without adding calories from sugar, while granulated sugar is almost completely anhydrous (water-free).
Chemical Composition: Honey is a mixture of primarily fructose and glucose, whereas table sugar is pure sucrose. Honey's higher fructose content contributes to its greater sweetness, allowing you to potentially use less.
No Major Nutritional Advantage: While honey contains trace amounts of vitamins and minerals, the quantity is so small that it offers no significant nutritional benefit compared to the calorie load.
Glycemic Index Difference: Honey typically has a slightly lower Glycemic Index (GI) than sugar, resulting in a slightly slower increase in blood sugar levels, though both remain high in simple carbohydrates.
Moderation is Essential: Despite the subtle differences, both honey and sugar are added sweeteners and should be consumed in moderation as part of a healthy diet.
Per-Gram Calories: It is important to note that gram for gram, table sugar contains slightly more calories than honey due to its lack of water content.

The Core Difference: Weight and Density

At the heart of the calorie difference between honey and sugar is a simple matter of weight and volume. When you measure a tablespoon of each, you are comparing two substances with vastly different densities.

Honey is denser: A tablespoon of honey weighs significantly more than a tablespoon of dry granulated sugar.
Sugar is less dense: A tablespoon of sugar weighs less because it consists of small, solid crystals with air pockets in between.

To illustrate, a tablespoon of honey weighs around 28 grams, whereas a tablespoon of granulated sugar weighs only about 16 grams. Since calories are determined by mass, the heavier tablespoon of honey naturally contains more calories.

The Impact of Water Content

Another critical factor is the moisture content. Granulated sugar is a highly refined product with virtually no water. Honey, on the other hand, is composed of approximately 17–18% water, along with small amounts of vitamins, minerals, and enzymes. This water content contributes to its overall weight, making a tablespoon of honey heavier and thus more calorically dense by volume.

The Composition of Sugars

While the sheer density is the primary reason for the per-tablespoon calorie difference, the chemical makeup of their respective sugars is also worth exploring.

Granulated Sugar (Sucrose): This is a disaccharide, meaning it's composed of one molecule of glucose bonded to one molecule of fructose. Its uniform structure is why it is measured as dry, lightweight crystals.
Honey (Glucose and Fructose): Bees produce honey by breaking down nectar's sucrose into simpler monosaccharides, primarily fructose and glucose. This creates a liquid form with a higher percentage of fructose, which tastes sweeter than glucose.

This higher fructose content is part of the reason honey tastes sweeter than sugar, which means less may be needed to achieve the same level of sweetness in a recipe, potentially offsetting the calorie difference.

Honey vs. Sugar: A Nutritional Comparison

When evaluating these sweeteners, it's helpful to look at a breakdown of their nutritional profiles. This comparison is based on a standard tablespoon serving.


Feature	Honey	Granulated Sugar
Calories (per tbsp)	~64 calories	~49 calories
Weight (per tbsp)	~28 grams	~16 grams
Composition	~80% sugars (fructose & glucose), ~18% water	~100% sucrose
Sweetening Power	Sweeter due to higher fructose content	Less sweet, requiring more to achieve the same effect
Nutrients	Trace amounts of vitamins, minerals, and antioxidants	No nutrients, considered 'empty calories'
Glycemic Index (GI)	Slightly lower GI (average 61)	Higher GI (65)

Potential Health Implications

While honey does contain more calories per spoonful, its slightly lower glycemic index (GI) and trace nutrients have led many to consider it a healthier option. The lower GI means it causes a less rapid spike in blood sugar compared to sugar, which is beneficial for managing blood glucose levels. However, the key takeaway is that both are still forms of added sugar and should be consumed in moderation as part of a balanced diet.

Conclusion

In summary, the reason why honey is higher in calories than sugar by volume is not because it is inherently more calorific, but because it is significantly denser and heavier per tablespoon. This, combined with its higher water content, means more of the substance fits into the same space. While honey contains trace vitamins and a lower glycemic index, it is still a source of added sugar. Ultimately, the health impact of either sweetener depends on the quantity consumed, with moderation being the most important factor for any dietary consideration.

A Final Word on Moderation

Regardless of which sweetener you choose, the emphasis should always be on mindful consumption. The American Heart Association recommends limiting added sugar intake, and this applies to both honey and sugar. When sweetening beverages or foods, start with a small amount and taste as you go. For more in-depth nutritional information on sweeteners and overall healthy eating, you can explore resources from the Centers for Disease Control and Prevention.

Why it matters

Understanding the physical and nutritional differences between honey and sugar empowers you to make more informed dietary choices. It's a great example of how 'natural' doesn't always mean lower in calories and how the simple act of measuring by volume can be misleading. Always consider the full nutritional picture and the role of added sugars in your diet.

Frequently Asked Questions

While honey contains trace antioxidants and has a slightly lower glycemic index, both are forms of added sugar and should be consumed in moderation. There is no significant health advantage to using honey over sugar, and excessive intake of either can have negative health effects.

Yes, the calorie count can vary slightly depending on the type of honey, as its composition can be influenced by the floral source. Raw honey may differ slightly from processed honey, but the density difference remains the primary reason for higher calories per tablespoon compared to sugar.

Yes, honey is sweeter than sugar due to its higher fructose content. Many people find they can use a smaller amount of honey to achieve the same level of sweetness, which can help reduce overall calorie intake.

Measuring by weight provides a more accurate calorie count, as it removes the inconsistency caused by density and volume differences. This is especially important for baking, where precise measurements are crucial for the final product.

Variations in published calorie counts can arise from different serving size assumptions (e.g., level vs. heaped spoon), measurement units, and rounding. The core principle—that honey has more calories per volume due to its density—remains consistent.

Not always on a per-volume basis. While sugar is nearly 100% sugar by weight, its lower density means a tablespoon contains fewer sugar molecules than a tablespoon of denser, water-containing honey.

Not necessarily. The higher calorie count per tablespoon of honey is largely offset by its greater sweetness, which often leads to using a smaller quantity. Focusing on overall consumption of added sugars is more important than fixating on the difference between the two sweeteners.