Honey is a source of natural sugar that can complement a healthy eating plan when used in moderation. However, honey is not a food that should be overused, especially if you have diabetes, because it is high in sugar and calories. Here's the buzz on honey's nutrition facts and scientific research.

Honey Nutrition Facts

The USDA provides the following honey nutrition facts information for 1 tablespoon (21 grams) of honey.1

• Calories: 64
• Fat: 0g
• Sodium: 0mg
• Carbohydrates: 17g
• Fiber: 0g
• Sugars: 17g
• Protein: 0.1g
• Potassium: 10.9mg
• Iron: 0.1mg
• Calcium: 1.3mg

Carbs

The calories in honey come from carbohydrates, specifically sugar. The sugar in honey is about 50% glucose and 50% fructose. The glycemic index of honey is estimated to be around 60. A teaspoon has a glycemic load of approximately 3.5.2 For comparison, the glycemic index of table sugar (sucrose) is 65.

Fats

There is no fat in honey. 

Protein 

Honey contains trace amounts of protein, but not enough to contribute to your daily protein requirements.

Vitamins and Minerals

The vitamins and minerals in honey may include B vitamins, calcium, copper, iron, zinc, and others, which are mainly derived from the soil and nectar‐producing plants. The quality of honey and its mineral content are determined by where it is grown and how it is processed.3

Generally, darker honey provides more vitamins and minerals than pale honey, but honey is usually consumed in such small amounts that it will not significantly contribute to meeting your daily vitamin and mineral needs.

Calories in Honey

A tablespoon of honey provides 64 calories, almost all of which come from carbohydrates in the form of sugar.

Health Benefits

Certain varieties of honey have been shown to offer promising healing powers. When applying these characteristics to everyday life, it's essential to balance honey's purported health benefits with the nutritional cost (high sugar content).

Also, it is important to remember that honey is often consumed in small quantities that may not be equivalent to amounts used in studies to investigate potential benefits.

May Soothe a Cough

Research suggests honey may help calm a cough. A review of six studies treating coughs in children found that a spoonful of honey suppresses a cough as well as dextromethorphan—the cough suppressant found in Robitussin DM—and better than Benadryl (diphenhydramine) or no treatment. The research also found honey may provide longer relief than Albuterol (salbutamol).4 

May Promote Regularity

Studies suggest that honey might positively impact the treatment of irritable bowel syndrome (IBS). Researchers theorize that phytochemicals and flavonoids may help aid digestive processes in the body.5 But so far studies that support this benefit are limited in size and scope.

For instance, one study involving rats showed that raw honey soothed the stomach and reduced diarrhea and constipation symptoms. Honey reduces the severity and duration of viral diarrhea better than conventional antiviral treatment. However, the benefit has not been replicated in humans.6

May Support Reproductive Health

A type of honey called royal jelly has numerous effects on female reproductive health.5 Royal jelly has been found to reduce premenstrual syndrome (PMS) and menopausal symptoms.

The antioxidants in royal jelly may help reduce oxidative damage associated with the aging of the ovaries. Preliminary animal studies also suggest that royal jelly improves sperm quality for men. Although promising, this effect has yet to be proven in humans.5

Aids Wound Healing

Propolis, a component in honey, is made up of 50% resin, 30% wax, 10% essential oils, 5% pollen, and 5% other organic compounds. Propolis suppresses the activity of free radicals and promotes the synthesis of collagen, both beneficial for wound healing.

The ability of propolis to promote wound healing has been suggested for diabetic foot ulcers and certain types of acne when used topically.5

May Reduce Cancer Risk

Honey may impact the development of cancer during multiple stages of the progression of the disease.3 Honey has been shown to induce tumor cell apoptosis (cell death), reduce inflammation, and inhibit tumor growth in in-vitro (test tube) studies.7

Studies in humans have yet to show this benefit. Although honey is not an effective treatment for cancer in itself, preliminary studies suggest the need for further investigation.

Allergies

Honey is not a common allergen. However, case studies of anaphylaxis caused by honey have been reported.8 Anaphylaxis from the consumption of honey is an IgE-mediated reaction (a true food allergy).

Propolis can be a contact allergen for those involved in the collection of honey. If you suspect an allergy to honey, see your healthcare provider for a full evaluation.

Adverse Effects

The American Academy of Pediatrics advises parents to never give honey to babies during the first year of life. It is a potential source of botulism-causing spores which can lead to severe illness in young babies.9

If you are on a low-sugar or low-carbohydrate eating plan for medical reasons, you should limit your intake of honey. Honey is almost pure sugar (carbohydrates). Despite its associated health benefits, honey raises blood glucose levels and must be accounted for when considering total carbohydrate intake.

Varieties of Honey

There are more than 300 varieties of honey in the United States, each originating from unique flower sources or different climate conditions.10 Examples include clover honey, wildflower honey, orange blossom honey, buckwheat honey, avocado honey, and alfalfa honey. Honey purchased from the store may be raw or pasteurized.

• Raw honey comes directly from the beehive and is not processed, heated, or pasteurized. Raw honey calories are the same as pasteurized varieties.
• Pasteurized honey is filtered and processed to create a clear-looking product that is easier to package and pour.

Pasteurization may eliminate some trace minerals associated with honey's health benefits. If the food label specifies "pure honey," no other substances were added during food processing.

When Honey Is Best

Honey nutrition is at its peak when bought raw from a local farmer's market. If you enjoy the taste of honey, go for the darker varieties, which have a stronger flavor, allowing you to use less of it for the same taste effect. Honey can be found at any time of the year and is packaged in glass or plastic bottles.

Storage and Food Safety

Raw and processed honey should be stored below 32 degrees Fahrenheit to prevent crystallization and color/aroma changes. Honey is naturally antimicrobial but should be protected from outside moisture.

The general recommendation for the shelf-life of honey is two years, however, this can vary. Airtight, sanitized containers help preserve the shelf-life and safety of honey.

How to Prepare Honey

Honey is a versatile sweetener and one of the best sugar alternatives, so there are countless ways to use it in the kitchen. However, some cooks struggle with honey because it can be messy. Spray your spoon or measuring cup with cooking spray first so the honey slides off with no mess.

When substituting honey for granulated sugar in recipes, it's important to remember that honey has a stronger flavor, greater acidity, and higher moisture content than sugar. 

Baking experts recommend using 1/2 cup to 3/4 cup of honey for each cup of sugar in the recipe and reducing the liquid by 1/4 cup for each cup of sugar replaced. In addition, if the recipe does not already include baking soda, add 1/4 teaspoon for each cup of sugar replaced. You should also lower the oven temperature by 25 degrees Fahrenheit and watch carefully for doneness.