Honey Nutrition Facts: Calories, Carbs and Sugar per Teaspoon and Tablespoon
Honey is simple on the label: one ingredient. But people still want to know what’s in a spoonful, whether they’re counting calories, carbs or sugar. Here are the numbers, straight from USDA data.
Quick answer: One tablespoon (21 g) of honey has about 64 calories, 17.3 grams of carbohydrate and 17.2 grams of sugar, with no fat, almost no protein and about 1 mg of sodium. One teaspoon (7 g) has about 21 calories and 6 grams of sugar. Honey is about 82% sugar, mainly fructose and glucose, and 17% water, with small amounts of minerals, vitamins, amino acids and antioxidants.
Honey nutrition facts by serving
| Serving | Weight | Calories | Carbs | Sugars |
|---|---|---|---|---|
| 1 teaspoon | 7 g | 21 | 5.8 g | 5.7 g |
| 1 tablespoon | 21 g | 64 | 17.3 g | 17.2 g |
| 1/4 cup | 85 g | 258 | 70 g | 70 g |
| 1 cup | 339 g | 1,031 | 279 g | 278 g |
| 100 grams | 100 g | 304 | 82.4 g | 82.1 g |
Values from USDA FoodData Central, “Honey.” Figures are rounded; individual honeys vary slightly.
What’s in 100 grams of honey?
| Nutrient | Amount per 100 g |
|---|---|
| Water | 17.1 g |
| Carbohydrate | 82.4 g |
| Of which fructose | about 41 g |
| Of which glucose | about 36 g |
| Of which sucrose and maltose | about 2 g |
| Protein | 0.3 g |
| Fat | 0 g |
| Fiber | 0.2 g |
| Potassium | 52 mg |
| Calcium | 6 mg |
| Magnesium | 2 mg |
| Iron | 0.4 mg |
| Zinc | 0.2 mg |
| Sodium | 4 mg |
| Vitamin C | 0.5 mg |
Darker honeys, like buckwheat, usually carry more minerals and antioxidants than light ones like clover.
Is honey high in sugar?
Yes. Honey is about 82% sugar by weight. Nutrition labels and dietary guidelines count it as added sugar. The American Heart Association suggests keeping added sugars under about 6 teaspoons a day for most women and 9 for most men. See honey vs sugar.
Is honey good for you nutritionally?
Honey’s vitamins and minerals are present only in trace amounts, so it isn’t a meaningful source of them. What sets honey apart from plain sugar is its plant compounds (antioxidant flavonoids and phenolic acids), its enzymes if it’s raw, and its flavor. Read what’s actually in raw honey.
Does raw honey have different nutrition facts?
Not in any way that shows up on a label. Raw honey has the same calories, sugars and minerals as processed honey. The differences, enzymes, pollen and aroma compounds, are too small to be counted on a nutrition panel. See raw vs processed honey.
Frequently asked questions
How many calories are in a teaspoon of honey?
About 21 calories in a level teaspoon (7 grams).
How many carbs are in a tablespoon of honey?
About 17 grams, almost all of it sugar.
Is honey gluten-free?
Yes. Pure honey contains no gluten. Check that flavored or infused honey products don’t add gluten-containing ingredients.
Does honey have fat or cholesterol?
No. Honey contains no fat and no cholesterol.
Is honey keto-friendly?
No. A single tablespoon has about 17 grams of carbohydrate, which uses most of a typical keto day’s carb allowance.
How many grams is a tablespoon of honey?
About 21 grams. Honey is dense: a cup weighs about 339 grams, or 12 ounces.
Sources
- USDA FoodData Central, “Honey” (SR Legacy).
- American Heart Association, added sugars recommendations.
Numbers aside, a spoonful of good honey is about flavor. Use a little, savor it, and choose the one you love.
