A single tablespoon of honey (21 grams) contains around 64 calories. These calories come almost entirely from natural sugars, mainly fructose and glucose. Honey is often seen as a more wholesome or “natural” alternative to refined sugar, but in terms of energy content, it’s still relatively high and should be measured carefully if you’re counting calories.

A teaspoon of honey contains about 21 calories, which can add up quickly in tea, coffee, or when used as a topping or cooking ingredient.

Nutritional Breakdown of Honey

Besides calories, a tablespoon of honey contains:

  • 17 grams of sugar
  • 0 grams of fat
  • 0 grams of protein
  • No fibre or complex carbohydrates

Although honey has trace amounts of antioxidants, minerals, and enzymes, they exist in such small quantities that they offer minimal nutritional value per tablespoon unless consumed in large amounts, which then raises calorie concerns.

Is Honey Healthier Than Sugar?

While honey and table sugar are very similar in calorie content (sugar has about 49 calories per tablespoon), honey is often considered less processed and may have a slightly lower glycaemic index, depending on the variety. That means it may not spike blood sugar as quickly as refined sugar, though the difference is modest and still varies by person.

Nutritionally, honey contains trace minerals like potassium, calcium, and iron, whereas table sugar is completely devoid of micronutrients. Still, both are forms of added sugar and should be used in moderation.

How Honey Fits Into a Healthy Diet

Honey can absolutely have a place in a balanced diet, especially when used to sweeten foods naturally in small amounts. It’s a useful ingredient in overnight oats, salad dressings, baking, and tea, particularly for those trying to avoid artificial sweeteners or syrups.

However, if you're on a low-calorie or fat loss diet, honey can quickly add untracked calories. Just two tablespoons in porridge or tea every day adds over 125 calories nearly the equivalent of a slice of toast or half a banana.

Honey and the Glycaemic Index

The glycaemic index (GI) of honey varies by type, but it typically ranges from 35 to 60, placing it in the low to medium range. This means it raises blood sugar more slowly than high-GI foods like white bread or glucose syrup, especially if paired with fats or proteins.

That said, people with insulin resistance or diabetes should still treat honey as a sugar and track it accordingly, even if the GI is lower than refined white sugar.

Density Means a Tablespoon Packs More Than You Think

Honey is denser and heavier than most sweeteners. A tablespoon of honey weighs about 21 grams, compared to granulated sugar, which only weighs about 12 grams per tablespoon. That’s why, gram for gram, honey may seem only slightly more calorific than sugar, but per spoonful, it delivers more calories due to its weight.

So, if you're using tablespoons without weighing, you could be underestimating calorie intake, especially in baking or drinks where honey pours thick and fast.

Raw vs Commercial Honey: No Big Calorie Difference

Raw, organic, or manuka honey might have more enzymes or antioxidants, but in terms of calories, they’re virtually identical to regular honey. Whether it's clear, creamed, or raw, all types hover around 304 calories per 100g, and 64 calories per tablespoon. The choice between types should be based on flavour, quality, and purpose, not calorie savings.

So, if you're reaching for manuka honey thinking it's "lighter," it’s not  just more premium in price and properties.

Cooking with Honey Alters Its Composition — Not Its Calories

Some people believe that heating honey changes its nutritional makeup or reduces its health benefits. While extreme heat can break down enzymes and antioxidants, it doesn’t reduce its calorie count. Once added to baking or cooking, honey behaves like sugar in terms of energy, it's still sugar, and it's still calorie-dense, regardless of temperature.

If you're cooking with honey for flavour and texture, go for it, just don’t assume that heating “burns off” calories. It doesn’t.

It's Easy to Overdo in "Healthy" Recipes

Many clean-eating or wellness recipes use honey instead of refined sugar, claiming it’s healthier. While that can be true in terms of processing, the calories are still there and sometimes more than you’d get from sugar. One "healthy" granola bar or protein ball sweetened with honey may contain 2–3 tablespoons, meaning 130–200 calories from sugar alone.

Don’t be misled by the label. Whether it’s raw or drizzled, moderation is key.

It's Not Ideal for Ketogenic or Very Low-Carb Diets

If you're following a low-carb or ketogenic plan, even small amounts of honey can blow your carb allowance. A tablespoon contains around 17 grams of carbs, all from sugar which could be over half your daily limit if you're aiming for 20–30g of carbs per day. So, while honey is a “real food,” it’s not low-carb friendly unless you’re carb-cycling or on a more flexible plan.

Summary

A tablespoon of honey contains approximately 64 calories, almost entirely from sugar. It’s slightly less processed than table sugar and offers small amounts of micronutrients, but it’s still calorie-dense and should be used mindfully. Whether you’re sweetening tea, baking, or adding it to oats, honey can be part of a healthy diet as long as you’re aware of how much you’re using and account for its caloric impact.

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