Honey Nutrition Facts: Calories, Vitamins & Minerals
Honey nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: tablespoon, 21 g |
|---|---|---|
| Calories | 304 kcal | 64 kcal |
| Energy (kilojoules) | 1,272 kJ | 267 kJ |
| Protein | 0.3 g | 0.1 g |
| Fat | 0 g | 0 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 82 g | 17 g |
| incl. sugars | 82 g | 17 g |
| incl. fiber | 0.2 g | 0 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
304 kcal (1,272 kJ) per 100 g · P/F/C 0.3/0/82 g
Serving (tablespoon, 21 g) — 64 kcal (267 kJ) · Nutri-Score D
Per 100 g: sugar: high saturated fat: low salt: low fiber: low
Is honey healthy?
Only in small amounts, and not every day. Honey gets grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
Against
- Sugar: 17 g per serving. For scale, the WHO's ideal limit for free sugars (added sugar, plus the sugar in honey, syrups and juice) is 25 g a day.
A typical serving (tablespoon, 21 g) has 64 kcal, 0.1 g protein, 0 g fat and 17 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Honey is mostly fructose and glucose with water. It has traces of enzymes and antioxidants, but sugar-wise it's close to table sugar.
protein 0%fat 0%carbs 100%
Vitamins and minerals in honey
No single vitamin or mineral reaches 10% of the Daily Value per 100 g; the value of this food is elsewhere (see the nutrition table above).
| Nutrient | Per 100 g | Serving: tablespoon, 21 g | % DV |
|---|---|---|---|
| Riboflavin (B2) | 0.04 mg | 0.01 mg | 1% |
| Iron | 0.42 mg | 0.09 mg | 0% |
| Zinc | 0.22 mg | 0.05 mg | 0% |
| Copper | 0.04 mg | 0.01 mg | 1% |
| Manganese | 0.08 mg | 0.02 mg | 1% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Honey” (FDC ID 169640, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Honey calories by weight, 20–150 g
30 g of honey has 91 calories and 50 g has 152. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 20 g | 61 | 0.1 / 0 / 16 |
| 21 g — typical serving | 64 | 0.1 / 0 / 17 |
| 30 g | 91 | 0.1 / 0 / 25 |
| 50 g | 152 | 0.2 / 0 / 41 |
| 100 g | 304 | 0.3 / 0 / 82 |
| 150 g | 456 | 0.5 / 0 / 123 |
Free to reuse with a link to the source, CC BY 4.0
Calories in honey by spoon and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 teaspoon (7 g) | 21 | 0 / 0 / 5.8 |
| 1 tablespoon (21 g) | 64 | 0.1 / 0 / 17 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A serving (tablespoon, 21 g) is 64 kcal — roughly 21 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for honey
Honey has a lot of sugar (82 g per 100 g) and almost no fiber (0.2 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Honey vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Ice Cream | 227 | 3.7 / 15 / 22 |
| Maple Syrup | 260 | 0 / 0.1 / 67 |
| Pavlova | 260 | 3 / 12 / 36 |
| Honey | 304 | 0.3 / 0 / 82 |
| Marshmallows | 318 | 1.8 / 0.2 / 81 |
| Cheesecake | 321 | 5.5 / 22 / 27 |
| Lamingtons | 368 | 2.5 / 16 / 55 |
Honey: head-to-head comparisons
FAQ
How many calories are in 100 g of honey?
100 g of honey has 304 calories, with 0.3 g protein, 0 g fat and 82 g carbohydrates.
How many calories are in a serving of honey?
A serving (tablespoon, 21 g) has 64 calories: 0.1 g protein, 0 g fat and 17 g carbs.
What are the macros of honey?
Per 100 g: 0.3 g protein, 82 g carbs and 0 g fat. By calories that's about 0% protein, 100% carbs and 0% fat.
How long do you have to walk to burn a serving of honey?
About 21 min of easy walking or 8 min of cycling for a 70 kg (154 lb) person — that's the 64 calories in a serving (tablespoon, 21 g).
How many calories are in a tablespoon of honey?
A level US tablespoon (14.8 ml, about 21 g) has 64 calories; a teaspoon (4.9 ml, 7 g) has 21.
How much fiber is in honey?
Practically none: 0.2 g per 100 g. For fiber, look to vegetables, beans, whole grains and nuts.
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