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Honey Nutrition Facts: Is Honey Good for You?
Honey is a natural sweetener composed almost entirely of carbohydrates in the form of sugars, providing 304 calories per 100 grams. It contains no fat, cholesterol, or significant amounts of protein or fiber. While it has trace amounts of some minerals and vitamins, it is not a good source of any single nutrient based on FDA daily value guidelines. Its role in a diet depends on portion size and what it replaces.
Per 100 g · Honey
What stands out in honey
- Primarily carbohydrates and sugar. A 100-gram serving of honey contains 82.4 grams of carbohydrates, of which 82.1 grams are total sugars. This amount provides 30% of the Daily Value for carbohydrates.
- Not a source of vitamins or minerals. According to this data, honey is not a good source of any vitamin or mineral. A 100-gram serving provides less than 5% of the Daily Value for most nutrients, including iron, zinc, copper, and riboflavin.
- Fat-free and low in sodium. Honey contains 0 grams of total fat, saturated fat, and cholesterol. It is also very low in sodium, with 4 mg per 100 grams.
- Nutrition in one tablespoon. A single tablespoon of honey (21 grams) provides 64 calories and 17.3 grams of carbohydrates, with 17.2 grams of that being sugar.
What to keep in mind
- Honey is a concentrated source of calories and sugar. A single tablespoon contains 64 calories and over 17 grams of sugar, so portion awareness is key.
Honey nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 304 kcal | – |
| Protein | 0.3 g | 1% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Monounsaturated fat | 0 g | – |
| Polyunsaturated fat | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 82.4 g | 30% |
| Dietary fiber | 0.2 g | 1% |
| Total sugars | 82.1 g | – |
| Water | 17.1 g | – |
| Sodium | 4 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 52 mg | 1% |
| Calcium | 6 mg | 0% |
| Iron | 0.42 mg | 2% |
| Magnesium | 2 mg | 0% |
| Phosphorus | 4 mg | 0% |
| Zinc | 0.22 mg | 2% |
| Copper | 0.04 mg | 4% |
| Manganese | 0.08 mg | 3% |
| Selenium | 0.8 mcg | 1% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0 mg | 0% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.12 mg | 1% |
| Vitamin B6 | 0.02 mg | 1% |
| Folate (DFE) | 2 mcg | 0% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 2.2 mg | 0% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Honey by portion
The nutrition in honey is directly related to serving size. A single tablespoon (21 g) has 64 calories and 17.3 grams of carbohydrates. A standard 0.5 oz packet provides 43 calories and 11.5 grams of carbs. For larger quantities, one cup of honey contains 1031 calories and about 279 grams of carbohydrates, nearly all from sugar. None of these common portions provide significant protein, fiber, or fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 339 g | 1031 | 1 g | 279.3 g | 0.7 g | 0 g |
| 1 tbsp | 21 g | 64 | 0.1 g | 17.3 g | 0 g | 0 g |
| 1 packet (0.5 oz) | 14 g | 43 | 0 g | 11.5 g | 0 g | 0 g |
How honey compares with other oils, fats and sweeteners
Among other foods in the oils, fats, and sweeteners group, this data shows honey ranks first for both total sugars (82.1 g) and total carbohydrates (82.4 g) per 100 grams. It is higher in calories and carbs than other liquid sweeteners like maple syrup (260 kcal, 67 g carbs) and molasses (290 kcal, 74.7 g carbs). Unlike other sweet foods such as dark chocolate or cocoa powder, honey contains no fat and provides very little dietary fiber (0.2 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Honey | 304 | 0.3 g | 82.4 g | 0.2 g | 0 g |
| Molasses | 290 | 0 g | 74.7 g | 0 g | 0.1 g |
| Maple Syrup | 260 | 0.04 g | 67 g | 0 g | 0.06 g |
| Cocoa Powder | 228 | 19.6 g | 57.9 g | 37 g | 13.7 g |
| Dark Chocolate | 598 | 7.8 g | 45.9 g | 10.9 g | 42.6 g |
Quick answers
How many calories are in a tablespoon of honey?
According to USDA data, one tablespoon (21 grams) of honey contains 64 calories.
How much sugar is in honey?
Honey is about 82% sugar by weight. A 100-gram serving contains 82.1 grams of total sugars, while a single tablespoon has 17.2 grams of sugar.
Does honey have any protein or fat?
Honey contains no fat (0 grams). It has a trace amount of protein, with just 0.3 grams per 100-gram serving.
When to talk to a doctor or dietitian
- Never give honey to babies under 12 months old, because of the risk of infant botulism.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how honey fits your situation.
Last updated October 21, 2026