Is Honey Healthier Than Sugar?

Short answer: Gram for gram honey has fewer calories, but a tablespoon weighs more than a tablespoon of sugar. Both are free sugars; compare equal spoon volumes as well as equal weights.

Selected foods: Honey and Sugar. These specific preparations are compared below.

Which to pick for your goal

If you want	Better pick	The numbers
Fewer calories	Honey	304 kcal vs 387 kcal per 100 g
Less sugar	Honey	82 g vs 100 g per 100 g
Overall (Nutri-Score)	Honey	D vs E

Small differences count as a tie: a few calories or a few tenths of a gram won't change your day.

Nutrition side by side, per 100 g

Per 100 g	Honey	Sugar
Calories	304 kcal	387 kcal
Protein	0.3 g	0 g
Fat	0 g	0 g
incl. saturated	0 g	0 g
Total carbohydrates	82 g	100 g
incl. sugars	82 g	100 g
incl. fiber	0.2 g	0 g
Salt	0 g	0 g
Nutri-Score	D	E

Rounded values from exact USDA records (see * Data and sources below). Different brands, cuts and recipes can have different values. Diary food cards and the alternative versions below retain their own typical recipes.

For the same amount: 50 g

Equal amount	Honey	Sugar
Calories	152 kcal	194 kcal
Protein	0.2 g	0 g
incl. saturated	0 g	0 g
incl. sugars	41 g	50 g
incl. fiber	0.1 g	0 g

Equal tablespoon volume: honey 21 g (64 kcal); sugar 13 g (50 kcal). Both spoons are level US tablespoons.

In a typical serving

One serving	Honey	Sugar
Serving	tablespoon, 21 g (0.7 oz)	teaspoon, 4 g (0.1 oz)
Calories	64 kcal	15 kcal
Protein	0.1 g	0 g
Sugars	17 g	4 g
Easy walking to burn it*	21 min	5 min

* For a 70 kg (154 lb) person; the app works it out for your weight and your activities.

Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.

Blood sugar angle

Honey has 82 g of carbohydrate per 100 g (82 g sugars, 0.2 g fiber); Sugar has 100 g (100 g sugars, 0 g fiber). This table is not a measured glycemic-response comparison; the amount eaten and the rest of the meal matter. Glycemic index values vary by variety, ripeness and cooking, so treat any single number with caution — and eat either with vegetables and some protein.

Other versions: typical diary estimates

The first two rows repeat the selected USDA records; other rows are typical diary estimates, without an exact source-record match. The cut, fat level or recipe can change the result. Per 100 g:

Per 100 g	Calories	Protein	Sugars	Fiber	Nutri-Score
Honey	304	0.3 g	82 g	0.2 g	D
Sugar	387	0 g	100 g	0 g	E
Maple syrup	260	0 g	60 g	0 g	D
Cane sugar	390	0 g	96 g	0 g	E

*Data and sources

Honey — USDA FDC 169640 (SR Legacy; published 4/1/2019).
Sugars, granulated — USDA FDC 169655 (SR Legacy; published 4/1/2019).

Retrieved 2 October 2026. USDA composition is per 100 g; drink values per 100 ml use the record’s measured household weight, with the USDA customary cup of 236.6 ml. Displayed cup servings remain 240 ml. Carbohydrate includes fiber on this US site; salt is sodium × 2.5. The food records are historical reference values, not current brand guarantees.

WHO guideline on free sugars: honey, syrups and fruit-juice sugars count as free sugars. WHO guideline on saturated and trans fats: consider replacing saturated fat with unsaturated fat.

FAQ

Which has fewer calories, honey or sugar?

Honey: 304 kcal vs 387 kcal per 100 g. In a typical serving that's 64 kcal for honey (tablespoon, 21 g) and 15 kcal for sugar (teaspoon, 4 g).

Is honey or sugar better for weight loss?

No single food makes you gain or lose weight — the day's total does. Gram for gram, honey is the lighter pick (304 kcal vs 387 kcal per 100 g). The portion usually matters more: a typical serving of honey (tablespoon, 21 g) is 64 kcal, of sugar (teaspoon, 4 g) 15 kcal.

Which has less sugar, honey or sugar?

Honey: 82 g vs 100 g per 100 g. A typical serving has 17 g of sugars for honey and 4 g for sugar.

Does this comparison apply to every brand or recipe?

No. The main table uses the two specific USDA foods named and linked on this page. Fat level, ingredients, trimming, cooking and water content can change the result. Use the same amount for a fair comparison and check the label for the product you actually eat.

Log it and see your day

In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.