How Many Calories in Honey? Nutrition Facts & Macros
One tablespoon of honey (21g) has 64 calories
Protein 0.1g · Carbs 17.3g · Fat 0g
Honey is one of nature's oldest sweeteners — used for thousands of years for both flavor and its potential health benefits. Whether you're drizzling it on yogurt, sweetening tea, or comparing it to sugar, knowing the exact nutrition facts matters for calorie tracking. Here's everything you need to know about honey calories and macros, based on USDA data. Honey is about 17% water, with the remaining 82% being almost entirely carbohydrates in the form of natural sugars.
1272 kJ · per 100g · Water: 17.1 g
Calorie Calculator: Honey
21 g Honey contains 64 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon (21g) | 64 kcal | 0.1g | 17.3g | 0g |
| 1 teaspoon (7g) | 21 kcal | 0g | 5.8g | 0g |
| 1 cup (339g) | 1031 kcal | 1g | 279.3g | 0g |
| 100 grams | 304 kcal | 0.3g | 82.4g | 0g |
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Honey — Nutrition Facts
| Honey | per 100g |
|---|---|
| Calories | 304 kcal |
| Protein | 0.3 g |
| Fat | 0 g |
| Carbs | 82.4 g |
| Fiber | 0.2 g |
| Sugar | 82.12 g |
| Sodium | 4 mg |
| Potassium | 52 mg |
| Magnesium | 2 mg |
| Phosphorus | 4 mg |
| Vitamin C | 0.5 mg |
| Vitamin B6 | 0.024 mg |
| Folate | 2 mcg |
| Water | 17.1 g |
Source: USDA FoodData Central (FDC ID: 169640) · Data verified April 2026
Variations
Raw honey
Same calories as regular honey (304 kcal per 100g). Unprocessed and unfiltered — retains pollen, propolis, and more enzymes. May crystallize faster. Slightly more antioxidants than processed honey.
Manuka honey
Similar calories (~304 kcal per 100g). Produced in New Zealand from the Manuka bush. Contains methylglyoxal (MGO) with antibacterial properties. Significantly more expensive. Same macro profile as regular honey.
Dietary Perspectives
For Weight Loss
At 304 kcal per 100 g, honey is very calorie-dense — almost entirely sugar (82.1 g per 100 g). It contains 0.2 g of fiber, 0 g of fat, and only 0.3 g of protein per 100 g. A tablespoon (~21 g, ~64 kcal) is a reasonable portion for sweetening. While more nutritious than refined sugar, calorie content is nearly identical.
For Athletic Performance
Honey is a concentrated carbohydrate source at 82.4 g per 100 g — almost entirely simple sugars (glucose and fructose). A tablespoon (~21 g) provides ~17 g of fast-acting carbs. Research supports honey as an effective fuel during endurance exercise, comparable to commercial sports gels. Contains 52 mg of potassium per 100 g.
For Keto
Not compatible with a ketogenic diet. Honey contains 82.2 g of net carbs per 100 g (82.4 g total carbohydrates minus 0.2 g fiber) — almost pure sugar. A single tablespoon (~21 g) has approximately 17.3 g of net carbs, which can knock you out of ketosis. Use stevia, erythritol, or monk fruit as keto-friendly sweetener alternatives.
Frequently Asked Questions
How many calories are in a tablespoon of honey?
One tablespoon of honey (21g) contains approximately 64 calories. This is one of the most common serving sizes. By comparison, one tablespoon of sugar (12.5g) has about 48 calories — so honey has more calories per tablespoon due to its higher density, but you may need less because it's sweeter.
How many calories are in a teaspoon of honey?
One teaspoon of honey (7g) contains approximately 21 calories. A teaspoon of sugar has about 16 calories. While honey is denser in calories, its stronger sweetness often means you use less of it. A teaspoon is a typical amount for sweetening a cup of tea or coffee.
How many calories are in honey per 100g?
Honey contains 304 calories per 100g — nearly all from carbohydrates (82.4g), of which 82.1g is sugar. It contains virtually no protein (0.3g) and no fat. The sugar composition is primarily fructose (40.9g) and glucose (35.8g), with small amounts of sucrose, maltose, and galactose.
Is honey healthier than sugar?
Honey and sugar have similar calorie density (304 vs 387 kcal per 100g), but honey offers some advantages: it contains trace minerals (potassium, calcium, magnesium), small amounts of antioxidants, and has a slightly lower glycemic index (~58 vs ~65 for sugar). However, both should be consumed in moderation — the WHO recommends limiting added sugars to under 10% of daily calories.
How many carbs are in honey?
Honey is 82.4% carbohydrates — almost entirely sugar. One tablespoon (21g) contains about 17.3g of carbs. One teaspoon (7g) has about 5.8g. The sugar composition is roughly 49% fructose, 43% glucose, and 8% other sugars. This makes honey unsuitable for low-carb or keto diets.
Is honey good for weight loss?
Honey is calorie-dense at 304 calories per 100g, so it's not a weight-loss food. However, if you're choosing between sweeteners, honey's stronger flavor means you may use less. One teaspoon (21 kcal) can effectively sweeten beverages. The key is strict portion control — measure with a spoon rather than pouring freely.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Honey | 304 | 0.3g | 82.4g | 0g |
| Sugar (White) | 387 | 0g | 99.98g | 0g |
| Maple Syrup | 260 | 0.04g | 67.09g | 0.06g |
| Olive Oil | 884 | 0g | 0g | 100g |
| Banana | 89 | 1.09g | 22.84g | 0.33g |
per 100g
Per 100g, honey has 304 kcal — less than pure sugar (387 kcal) but significantly more than most foods. A tablespoon of honey (64 kcal) has comparable calories to a tablespoon of maple syrup (52 kcal) but more than a tablespoon of sugar (48 kcal) due to honey's higher density.
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