Oils & Sweeteners
Honey
Overview
Why use honey?
Honey is essentially sugar in liquid form: about 82 g of sugars per 100 g and 64 calories in a single tablespoon. It brings flavor, a little potassium and trace minerals, and works well as a sweetener you use sparingly rather than a food you count on for nutrition.
Good to know: Honey counts as an added sugar in the diet, and it should never be given to infants under one year because of the risk of infant botulism.
Quick, usable energy
With 17.3 g of carbohydrate per tablespoon, honey delivers fast-absorbing sugars that fuel muscles and the brain, which is why athletes often reach for it.
Sweetness with more flavor
Honey's floral, complex taste means a small drizzle can satisfy a sweet craving, so you may use less of it than plain table sugar.
Trace minerals along the way
Unlike refined sugar, honey carries small amounts of potassium (52 mg per 100 g), copper at 4% DV and traces of iron, zinc and riboflavin.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in honey?
Calories
304kcal
Protein
0.3g
Carbs
82g
Fat
0g
Fiber
0.2g
Sugars
82g
Minerals
- Calcium6 mg0%
- Iron0.42 mg2%
- Magnesium2 mg0%
- Phosphorus4 mg0%
- Potassium52 mg1%
- Sodium4 mg0%
- Zinc0.22 mg2%
- Copper0.04 mg4%
- Selenium0.8 µg1%
Vitamins
- Vitamin C0.5 mg1%
- Riboflavin (B2)0.04 mg3%
- Niacin (B3)0.12 mg1%
- Vitamin B60.02 mg1%
- Folate2 µg1%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
Side by side, per 100 g
Honey vs White Sugar
| Nutrient | Honey | White Sugar |
|---|---|---|
| Calories | 304 kcal | 387 kcal |
| Protein | 0.3 g | 0 g |
| Sugars | 82 g | 100 g |
| Fiber | 0.2 g | 0 g |
| Calcium | 6 mg | 1 mg |
| Iron | 0.42 mg | 0.05 mg |
| Magnesium | 2 mg | 0 mg |
| Potassium | 52 mg | 2 mg |
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Source: USDA FoodData Central, “Honey” (SR Legacy, FDC ID 169640).View the USDA record ↗ (opens in a new tab).