Honey Basics

Exploring the Caloric Content of Honey: A Detailed Guide

Nicole Gent

Published at: July 22, 2024
Updated at: June 3, 2025

7 minutes

Executive Summary:

Honey shares a caloric content similar to that of other sweeteners.
Honey contains approximately 64 calories and 17 grams of sugar.
While similar in caloric content to refined sugar, honey contains health-supportive antioxidants, vitamins, and minerals.
There are many ways to enjoy honey as part of your daily diet. Yet, as with any type of sugar, honey should be consumed in moderation.

Caloric Content of Honey: Nutritional Insights & Benefits

Honey has long been a favorite natural sweetener appreciated not just for its rich, satisfying taste, but also for the nutrients it brings along. Unlike refined sugar, honey offers a more balanced way to enjoy sweetness, making it a go-to option for those looking to support everyday wellness.

Among the many varieties available, Manuka honey stands out.

Given its nutritional properties and delicious flavor profile, it’s no surprise that it has become a sought-after choice for health-conscious consumers.

So, how does this liquid gold stack up in terms of calories and nutrients? Below, explore Manuka honey in more detail offering you an in-depth view of its components and contents.

What Makes Honey Different?

Honey sets itself apart from other sweeteners, both natural and artificial, in multiple ways. First and foremost, it’s 100% natural. Thanks to the hard work of bees collecting nectar from flowering plants.

Once collected, this nectar undergoes a natural enzymatic process inside the hive. As moisture gradually evaporates, the nectar thickens into the golden, flavorful honey we all recognize.

What makes each variety of honey unique is the floral source and the environment where the bees forage. These factors influence not only the taste but also the nutritional profile.

For instance, Manuka honey, sourced from the remote forests of New Zealand where the Manuka tea tree thrives, is renowned for its rich, earthy sweetness and impressive methylglyoxal (MGO) content.

Other honeys, like buckwheat honey, are known for their bold flavor and naturally occurring antioxidants, while clover and acacia honeys tend to be lighter and milder in both color and taste.

No matter the type, the source of nectar plays a major role in shaping the flavor, aroma, and benefits of this naturally sweet gift from the bees.

Unlike refined sweeteners, honey contains trace enzymes and phytonutrients that contribute to its role in supporting general wellness.

Caloric Content of Honey

Honey’s caloric content is comparable to that of other sweeteners. A standard serving of honey is approximately one teaspoon, which contains about 21 calories and five grams of sugar.

Its caloric content is primarily derived from its carbohydrate content, which consists mostly of fructose and glucose. These simple sugars are easily absorbed by the body, providing quick energy.

Surprisingly, one teaspoon of table sugar contains only about 16 calories and four grams of sugar. However, the differences here are worth noting here. The type of sugar in table sugar is sucrose (fructose and glucose).

In fact, table sugar is primarily 50% glucose, which is slightly higher than honey. This means it’s absorbed faster by the body and provides more of a temporary energy boost when compared to honey.

Nutritional Profile of Honey

Beyond its caloric value, honey features various core nutrients. Its contents include:

Methylglyoxal (MGO): This antibacterial component is found in many types of honey, although it’s higher in certain varieties, like Manuka honey. Methylglyoxal (MGO) supports a healthy microbial environment in the body.
Prebiotics: Manuka honey, in particular, fructooligosaccharides, which are prebiotics that contain prebiotics that aid optimal digestive health.
Antioxidants: Honey contains flavonoids and polyphenols, which act as antioxidants. Antioxidants are known to support health by protecting against free radicals.
Vitamins and minerals: Honey contains various vitamins and minerals, including ascorbic acid, niacin, riboflavin, calcium, copper, and magnesium.

Honey's quick, clean energy and its additional nutrients make it a valuable addition to a healthy lifestyle. Since it’s primarily composed of simple sugars like fructose and glucose, which are easily absorbed into the bloodstream, it’s a rapid source of energy.

This quick energy provision is ideal for those who need to support quick, natural energy without sudden crashes , like an athlete after a competition or intense training session.

Fun tip: Replacing refined sugar with honey in homemade recipes may add a smoother sweetness plus you get the bonus of a naturally nutrient-rich ingredient.

Unlike refined sugar, honey’s natural composition supports energy provision without the spikes and crashes commonly associated with refined sugar consumption. Its trace minerals, vitamins, and antioxidants complement its quick energy capabilities, making it an excellent alternative to refined sugars in a balanced lifestyle.

Adding Honey into a Healthy Diet

While honey can be an excellent addition to a healthy lifestyle, it should, too, be consumed in moderation. This is because it still contains a substantial amount of sugar. However, honey can be enjoyed as a delicious treat in small amounts whether you enjoy it drizzled over fruit or stirred into your morning tea.

A few delicious ways to incorporate honey into your diet include:

For breakfast, slather it over toast or drizzle it over a protein-packed Greek yogurt parfait
Stir it into your favorite cup of coffee or tea.
As a sweetener, it can add mouthwatering sweetness to a chilly iced tea or homemade lemonade.
For dessert, drizzle it over ice cream or add it to a bowl of fresh fruit.
In cooking, use it as a marinade for meats or vegan options and vegetables or in salad dressings.
In recipes, you may want to consider using it as a substitute for sugar or similar ingredients.

Honey is incredibly versatile, ideal for various uses—from roasted vegetable glazes to breakfast parfaits with granola and fresh fruit. However, since honey is heat sensitive, it’s important to avoid boiling it. High temperatures can degrade the honey, depleting its beneficial nutrients, so it’s important to add honey at the end or once your food or beverage has cooled down.

Adding honey to hot tea? Let your drink cool for 30–60 seconds first. This helps preserve the natural compounds that make Manuka honey special.

For example, if you’re using it in a sweet and spicy glaze for salmon, add the glaze at the end after the salmon is cooked. Or, if you want to use it in your morning coffee or tea, let your beverage cool slightly before stirring in the honey. This way, you can enjoy both the delicious and the nutrients that this liquid goldhas to offer.

In Summary…

Understanding the caloric content and nutritional value of honey can help you make informed dietary choices. Honey, with its natural sweetness and beneficial nutrients, can be a valuable addition to a healthy lifestyle when used in moderation.

By replacing refined sugars with honey, you can enjoy a natural alternative that satisfies the sweet tooth and provides essential nutrients and antioxidants.

Between the nutritional profile and mouthwatering taste, honey is hard to beat. So, why not try incorporating honey into your lifestyle? As with any source of natural sweetness, it’s best to enjoy honey in moderation this way, you can appreciate its nutritional support as part of a balanced lifestyle.

Whether you opt for the light sweetness of clover honey or the intriguing depth of Manuka honey, there’s bound to be a variety that suits your taste preferences and keeps you coming back for more!

At Manukora, we believe that wellness should be rooted in transparency and nature. That’s why we focus on MGO methylglyoxal the key compound that helps support a healthy microbial environment and overall well-being.

While other grading systems like UMF exist, we prioritize MGO for its clarity, consistency, and traceability. Every jar of our honey is a reflection of ethical beekeeping and pure New Zealand nature carefully crafted to bring you the benefits of Honey With Superpowers™.

FAQs

Is honey healthier than sugar?

Honey contains trace nutrients like antioxidants and prebiotics, unlike refined sugar. While both add sweetness, honey offers a more natural alternative that supports general wellness when used moderately

How many calories are in a teaspoon of honey?

One teaspoon of honey contains about 21 calories, primarily from natural sugars like fructose and glucose. It’s a quick energy source that fits into balanced diets.

What makes Manuka honey different?

Manuka honey is made from New Zealand’s Manuka tea tree nectar. It contains unique compounds like MGO, offering distinct flavor and wellness-supporting nutrients not found in regular honey.

Can honey be used every day?

Yes, honey can be enjoyed daily. A recommended intake is 1–3 teaspoons per day to support wellness just avoid overuse, as it still contains natural sugars.