Is Honey Healthier Than Sugar?

Short answer: Barely. Honey is about 82% sugar versus nearly 100% for table sugar, so gram for gram it's a little lighter — but a spoon of honey is heavier than a spoon of sugar. Both count as free sugars; the WHO guidance applies to both.

Nutrition side by side

Rounded averages from food composition tables (USDA FoodData Central and others) for the foods as eaten; brands and recipes vary.

Which wins, and when

• Less energy: Honey — 95 kcal less per 100 g than sugar.
• Less sugar: Honey — 18 g less per 100 g than sugar.

In short: for fewer calories or less saturated fat, look at the “less” lines; for staying full longer, protein and fiber matter most. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.

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). As a rule of thumb, more fiber and protein alongside the carbs means a gentler rise in blood sugar, while sugary drinks and refined starches hit faster. Glycemic index values vary by variety, ripeness and cooking, so treat any single number with caution — and eat either with vegetables and some protein.

Portion tips

• Honey: a typical serving (spoon, 15 g) is 46 kcal — about 15 min of easy walking for a 70 kg (154 lb) person.
• Sugar: a typical serving (teaspoon, 5 g) is 20 kcal — about 7 min of easy walking.

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.

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.