Honey

Sweetener

Item Rating: 49/100

1 serving (21 grams) contains 64 calories, 0.1 grams of protein, 0.0 grams of fat, and 17.3 grams of carbohydrates.

Nutrition Information

1 cup (238.6g)

Calories		727.3
% Daily Value*
Total Fat		0 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		11.4 mg	0%
Total Carbohydrates		196.6 g	71%
	Dietary Fiber	0 g	0%
	Sugars	195.5 g
protein		1.1 g	2%
Vitamin D		0 mcg	0%
Calcium		11.4 mg	0%
Iron		1.1 mg	6%
Potassium		125.0 mg	2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 0 cal (0.0%)

Protein: 4 cal (0.6%)

Carbs: 786 cal (99.4%)

About Honey

Honey is a natural sweetener produced by bees using the nectar of flowers. Originating from various global cuisines, it has been a pivotal ingredient in medicinal, culinary, and cultural traditions for centuries. Honey primarily consists of carbohydrates in the form of natural sugars such as glucose and fructose, providing 304 calories per 100 grams. It also contains traces of calcium (4.76 mg), iron (0.48 mg), and vitamin C (0.48 mg). While low in protein and devoid of dietary fiber or fat, honey contains bioactive compounds, including antioxidants like flavonoids, that contribute to its potential health benefits.

Health Benefits

• Provides a quick energy boost due to its high carbohydrate content (82 g/100 g) from natural sugars, which are easily absorbed.
• Contains antioxidants such as flavonoids and phenols, which may help combat oxidative stress and support heart health.
• Acts as a natural antimicrobial due to hydrogen peroxide properties, potentially supporting wound healing and soothing throat irritation.

Dietary Considerations

Allergens: Contains Pollen (trace amounts in honey may cause allergic reactions for some individuals)

Suitable for: Vegetarian, paleo

Not suitable for: Vegan, infants under one year due to risk of infant botulism

Selection and Storage

Store honey in a tightly sealed container at room temperature, away from direct sunlight or heat. Avoid refrigeration as it can cause crystallization.

Common Questions About Honey Nutrition

Is honey high in protein?

Honey is very low in protein, containing only 0.47 grams per 100 grams. It is primarily composed of carbohydrates, mostly sugars, and not considered a significant source of protein.

Can I eat honey on a keto diet?

Honey is not typically recommended for a keto diet as it contains 82.38 grams of carbohydrates per 100 grams, mostly from sugars. Its high carb content can quickly exceed the daily carb limit for ketosis.

What are the health benefits of honey?

Honey may offer several health benefits, such as its natural antioxidant properties and ability to soothe sore throats. However, due to its high sugar content, excessive consumption could lead to spikes in blood sugar levels and potential weight gain.

What is the recommended serving size for honey?

A typical serving size of honey is around 1 tablespoon (approximately 21 grams). This portion contains roughly 64 calories and 17 grams of sugar. Moderation is key, especially if monitoring sugar intake.

How does honey compare to table sugar in sweetness and health impact?

Honey is slightly sweeter than table sugar and contains trace amounts of vitamins and antioxidants, whereas sugar is more refined with no nutritional benefits. Both are calorie-dense, so honey may be a better alternative in small quantities but should still be consumed mindfully.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025: Added Sugars

   U.S. Department of Health and Human Services

   Mentions honey in the context of added sugars and its recommended intake for a healthy diet.

   View source →
2. Honey: A Therapeutic Agent for Disorders of the Skin

   National Institutes of Health (NIH)

   Reviews honey's bioactive compounds and its medicinal and nutritional properties.

   View source →