How Many Calories in Bee Pollen? Nutrition Facts & Macros
100 g of bee pollen has 320 calories
Protein 24g · Carbs 43.6g · Fat 4.8g
Bee pollen is a natural superfood collected by honeybees from flowering plants. At 320 kcal per 100 g, it delivers an impressive 24 g of complete protein containing all 22 amino acids. With 43.6 g of carbohydrates (including 35.8 g natural sugars) and 8 g of fiber, it provides sustained energy. Notably rich in iron (7.2 mg), vitamin C (48 mg), B vitamins, and over 250 bioactive compounds including flavonoids and carotenoids. Typically consumed as granules (5-15 g daily), added to smoothies, yogurt, or oatmeal. Used in traditional medicine for centuries and increasingly backed by modern research for its anti-inflammatory and immune-supporting properties.
1339 kJ · per 100g · Water: 5 g
Calorie Calculator: Bee Pollen
100 g Bee Pollen contains 320 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (10 g) | 32 kcal | 2.4g | 4.4g | 0.5g |
| 1 teaspoon (5 g) | 16 kcal | 1.2g | 2.2g | 0.2g |
| 1 heaped tablespoon (15 g) | 48 kcal | 3.6g | 6.5g | 0.7g |
| 100 g | 320 kcal | 24g | 43.6g | 4.8g |
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Bee Pollen — Nutrition Facts
| Bee Pollen | per 100g |
|---|---|
| Calories | 320 kcal |
| Protein | 24 g |
| Fat | 4.8 g |
| Carbs | 43.6 g |
| Fiber | 8 g |
| Sugar | 35.8 g |
| Sodium | 25 mg |
| Potassium | 600 mg |
| Magnesium | 50 mg |
| Phosphorus | 350 mg |
| Vitamin C | 48 mg |
| Vitamin B6 | 0.6 mg |
| Folate | 80 mcg |
| Water | 5 g |
Source: USDA FoodData Central (FDC ID: 2280055) · Data verified April 2026
Variations
Dried granules
320 kcal per 100 g. USDA FDC 2280055. Most common form.
Bee pollen powder
Same nutrition as granules — ground form, easier to mix into smoothies.
Bee pollen capsules
Typically 500-1000 mg per capsule. Convenient but less bioavailable than granules.
Dietary Perspectives
For Weight Loss
Bee pollen can complement a weight loss diet thanks to its exceptional nutrient density. A 10 g serving adds only 32 calories while providing 2.4 g protein, 0.72 mg iron, and 4.8 mg vitamin C. The complete amino acid profile supports muscle preservation during calorie restriction. The 8 g fiber per 100 g aids satiety and digestive health. B vitamins support energy metabolism, helping prevent the fatigue common during dieting. Sprinkle on yogurt or add to morning smoothies. Note: the 35.8 g sugar per 100 g is natural but should be factored into daily intake — at typical 10 g servings, that is only 3.6 g sugar.
For Athletic Performance
Bee pollen offers athletes a natural performance booster. Its complete protein (24 g per 100 g, all 22 amino acids) supports muscle recovery and repair. Iron (7.2 mg — 40% DV) is crucial for oxygen transport and endurance. Vitamin C (48 mg) aids collagen synthesis for joint health and enhances iron absorption. B vitamins (riboflavin 1.0 mg, niacin 5 mg) fuel energy metabolism. The 250+ bioactive compounds (flavonoids, quercetin) may reduce exercise-induced inflammation and oxidative stress. Take 10-20 g daily — before training for energy, after for recovery. Mix with honey and nuts for a pre-workout snack.
For Keto
Bee pollen has moderate carbs (43.6 g per 100 g, 35.6 g net after fiber), so the serving size is key for keto. A 5 g teaspoon has only 1.8 g net carbs — well within a 20-25 g daily budget. At 10 g: 3.6 g net carbs, still manageable. You get complete protein, iron, and B vitamins for very low carb impact. However, avoid large servings (15+ g = 5.3+ g net carbs). Best sprinkled over salads, fat bombs, or mixed into bulletproof coffee. The natural enzymes and flavonoids provide antioxidant benefits without carb-heavy supplements.
Frequently Asked Questions
How many calories are in bee pollen?
Bee pollen has 320 calories per 100 g. However, typical servings are much smaller — a tablespoon (10 g) has only 32 kcal, and a teaspoon (5 g) just 16 kcal. Its calorie content is secondary to its nutrient density: 24 g protein, 7.2 mg iron, 48 mg vitamin C, and over 250 bioactive compounds per 100 g.
What are the main macros in bee pollen?
Per 100 g, bee pollen contains 24 g protein (complete — all 22 amino acids), 43.6 g carbohydrates (35.8 g natural sugars, 8 g fiber), and 4.8 g fat. It is one of the few natural foods classified as a complete protein source. The high fiber content (8 g) aids digestion and helps moderate the sugar absorption.
What are the health benefits of bee pollen?
Bee pollen is rich in antioxidants (flavonoids, carotenoids, quercetin) that reduce inflammation and oxidative stress. It provides exceptional vitamin C (48 mg — 53% DV), iron (7.2 mg — 40% DV), and all B vitamins for energy metabolism. Studies suggest it may support immune function, improve liver health, and aid wound healing. Its complete amino acid profile supports muscle recovery. Start with small doses (5 g) and increase gradually.
How does bee pollen compare to spirulina and other superfoods?
Bee pollen has more vitamin C (48 mg vs 10 mg) but less protein (24 g vs 57.5 g) and iron (7.2 mg vs 28.5 mg) than spirulina per 100 g. Compared to chlorella, bee pollen has less protein (24 g vs 66.7 g) but more vitamin C. Bee pollen stands out for its diverse bioactive compounds (250+), complete amino acid profile, and natural enzymes not found in algae-based superfoods. Many people combine them for complementary benefits.
How much bee pollen should I take daily?
Start with 5 g (1 teaspoon) per day and gradually increase to 10-15 g (1-1.5 tablespoons) over 1-2 weeks. Athletes may take up to 20-30 g daily. Always start small to test for allergic reactions — bee pollen can cause severe reactions in people allergic to bee stings or pollen. Best taken in the morning with breakfast, sprinkled on yogurt, smoothies, or oatmeal. Store in the refrigerator or freezer to preserve enzymes.
Who should not eat bee pollen?
Bee pollen is not safe for everyone. People with bee sting allergies, pollen allergies, or hay fever should avoid it or start with just a few granules under medical supervision — anaphylactic reactions have been reported. Pregnant and breastfeeding women should consult a doctor before use due to limited safety data. People on blood thinners should be cautious as bee pollen may enhance the effect. Children under 1 year should not consume bee products.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bee Pollen | 320 | 24g | 43.6g | 4.8g |
| Spirulina | g | g | g | |
| Chlorella | g | g | g | |
| Moringa | g | g | g | |
| Maca | g | g | g |
per 100g
Bee pollen has 320 kcal per 100 g with 24 g complete protein (all 22 amino acids), 7.2 mg iron (40% DV), 48 mg vitamin C (53% DV), and 250+ bioactive compounds. Typical dose: 5-15 g/day as granules or powder.
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