Honey Nutrition Facts

See honey calories, carbs, sugar, and macros per tablespoon and per 100g. Learn if honey is better than sugar and how to use it in a calorie deficit.

Nutrition Facts & Macros

Serving size
Amount Per Serving
Calories 304
Calories from Fat 0
% Daily Value*
Total Fat 0g0%
Total Carbohydrate 82.4g30%
Dietary Fiber 0.2g1%
Sugars 82.1g164%
Protein 0.3g1%
Sodium 4mg0%
* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 0.3g
Carbs 82.4g
Fat 0g

Source: USDA FoodData Central.

100 g
304 kcal 0.3g protein 82.4g carbs 0g fat
1 tsp (7 g)
21 kcal 0g protein 5.8g carbs 0g fat
1 tbsp (21 g)
64 kcal 0.1g protein 17.3g carbs 0g fat
¼ cup (85 g)
258 kcal 0.3g protein 70g carbs 0g fat

Honey FAQ

Is honey good for weight loss?

In small amounts, yes — honey is still calorie-dense at 304 kcal per 100 g, but 1 teaspoon (21 kcal) can replace refined sugar in sauces and yogurt so the rest of the meal stays on target. It is not a free food. Measure it.

Is honey high in protein?

No. Honey has essentially no protein (0.3 g per 100 g). Use it as a glaze or drizzle on high-protein foods like turkey meatballs, Greek yogurt, or chicken — not as a protein source.

How many calories are in a tablespoon of honey?

One tablespoon of honey (21 g) has about 64 calories, 17 g of carbs, and 17 g of sugar, with virtually no fat or protein.

Is honey better than sugar?

Honey is slightly less processed and contains trace minerals and antioxidants, but the macros are similar. Both are added sugars. Honey is sweeter, so you often use less — that is the real advantage in a calorie deficit.

Is honey keto-friendly?

No. Honey is almost pure carbohydrate. Even 1 teaspoon is enough to knock most people out of ketosis. Use a keto sweetener if you need sweetness on a ketogenic diet.

Does honey raise blood sugar?

Yes. Honey has a glycemic index around 58. It still spikes glucose. If you have diabetes or insulin resistance, treat honey like any other added sugar and keep portions to a teaspoon.

Raw honey vs regular honey?

Raw honey is unpasteurized and may retain more enzymes and pollen. Calorie and carb counts are the same. For cooking — like a honey sriracha glaze — regular honey works fine and is cheaper.

Best Diets for Honey

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Meal Ideas with Honey

Honey Sriracha Meatballs Baked turkey meatballs tossed in a sticky honey-sriracha glaze. 31g protein per serving.
Greek Yogurt & Honey Plain Greek yogurt with 1 tsp honey, berries, and a pinch of cinnamon.
Honey Garlic Chicken Pan-seared chicken breast with a honey, garlic, and soy glaze over rice.
Oatmeal with Honey Rolled oats cooked in milk, topped with banana and 1 tsp honey.

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