What Is Honey?

Bees make honey by collecting flower nectar, adding enzymes, and evaporating water to create a thick syrup composed primarily of simple sugars. Beekeepers harvest the combs, and honey is then filtered and pasteurized to improve clarity, remove bacteria, and delay crystallization. Raw honey is minimally processed, meaning it is strained but not heated to a high temperature, as in pasteurization. One of the raw honey benefits is that it has naturally occurring enzymes, as well as some antioxidants found in the nectar and bee‑derived compounds.

Throughout history, honey has been used in cooking, religious traditions, and folk remedies. Ancient civilizations in Egypt, Greece, China, and those practicing Unani medicine used honey for wounds, burns, ulcers, gastrointestinal conditions, and respiratory issues. ^[1] Nikhat S, Fazil M. History, phytochemistry, experimental pharmacology and clinical uses of honey: A comprehensive review with special reference to Unani medicine. J Ethnopharmacol. 2022;282:114614. doi:10.1016/j.jep.2021.114614

Nutritional Composition of Honey

Honey's nutrition primarily consists of carbohydrates, specifically fructose and glucose, along with small amounts of water and trace nutrients. A typical tablespoon (about 21 grams) provides roughly 64 calories and 17 grams of sugar.

Present in honey are small amounts of several nutrients, including B vitamins and vitamin C, as well as minerals such as potassium, calcium, magnesium, and iron. Honey also contains antioxidant compounds (flavonoids and phenolic acids), which vary by floral source. ^[1] Nikhat S, Fazil M. History, phytochemistry, experimental pharmacology and clinical uses of honey: A comprehensive review with special reference to Unani medicine. J Ethnopharmacol. 2022;282:114614. doi:10.1016/j.jep.2021.114614 , ^[2] Wang H, Li L, Lin X, Bai W, Xiao G, Liu G. Composition, functional properties and safety of honey: a review. J Sci Food Agric. 2023;103(14):6767-6779. doi:10.1002/jsfa.12720

For detailed numbers, see the USDA FoodData Central entry for honey: USDA FDC – Honey (per tbsp).

When considering honey vs sugar, honey may be a better option than other natural sugar options due to its health benefits. Honey is slightly denser than granulated sugar and has 64 calories per tablespoon. Conversely, sugar has 49 to 50 calories per tablespoon. However, honey might taste sweeter to you, so you need a little less of it. Both honey and sugar are considered added sugars; however, honey contains additional beneficial substances, including antioxidants and bioactive compounds. ^[3] Nutrition Comparison of Honey. My Food Data. Accessed August 25, 2025. https://tools.myfooddata.com/nutrition-comparison/169640/wt2

Health Benefits of Honey

Scientists are currently investigating honey's health benefits.

Antioxidant Effects

Raw or darker honeys tend to contain higher levels of polyphenols and flavonoids. These antioxidants are plant compounds with important biological activity in the body. Antioxidants help limit oxidative stress, a process that causes cellular aging. These important compounds also fight inflammation, which lends to honey’s ability to support cardiovascular, mental, respiratory, and gastrointestinal health. ^[4] Cianciosi D, Forbes-Hernández TY, Afrin S, et al. Phenolic Compounds in Honey and Their Associated Health Benefits: A Review. Molecules. 2018;23(9):2322. doi:10.3390/molecules23092322

Antibacterial and Wound‑Healing Uses

Honey exhibits antimicrobial activity, partly due to its ingredients. These include hydrogen peroxide, methylglyoxal, and bee defensin-1, which confer antibacterial, antiviral, and antifungal properties. Furthermore, the acidity of honey, combined with its sugar content, may hinder the growth of bacteria. Interestingly, beneficial bacteria such as Lactobacillus and Bacillus species can survive in this environment, making honey a potential source of probiotics. ^[5] Khataybeh B, Jaradat Z, Ababneh Q. Antibacterial, anti-biofilm and anti-quorum sensing activities of honey: A review. J Ethnopharmacol. 2023;317:116830. doi:10.1016/j.jep.2023.116830 Furthermore, medical-grade honey dressings have been studied for wound care purposes. These honey dressings can help partial‑thickness burns heal about 4 to 5 days faster than conventional dressings. ^[6] Jull AB, Cullum N, Dumville JC, Westby MJ, Deshpande S, Walker N. Honey as a topical treatment for wounds. Cochrane Wounds Group, ed. Cochrane Database of Systematic Reviews. 2015;2015(6). doi:10.1002/14651858.CD005083.pub4

However, the antibacterial activity of honey varies widely among types, so it is essential to consult a healthcare professional about medical-grade honey. ^[7] Mandal MD, Mandal S. Honey: its medicinal property and antibacterial activity. Asian Pac J Trop Biomed. 2011;1(2):154-160. doi:10.1016/S2221-1691(11)60016-6

Soothing Coughs and Throat Irritations

Administering honey before bedtime may reduce nighttime cough and improve sleep in children older than one year with upper respiratory infections. Notably, honey relieves cough as well or better than many over‑the‑counter cough medicines. ^[8] Paul IM, Beiler J, McMonagle A, Shaffer ML, Duda L, Berlin CM. Effect of honey, dextromethorphan, and no treatment on nocturnal cough and sleep quality for coughing children and their parents. Arch Pediatr Adolesc Med. 2007;161(12):1140-1146. doi:10.1001/archpedi.161.12.1140 , ^[9] Oduwole O, Udoh EE, Oyo-Ita A, Meremikwu MM. Honey for acute cough in children. Cochrane Database Syst Rev. 2018;4(4):CD007094. doi:10.1002/14651858.CD007094.pub5 According to the Mayo Clinic guidance, 0.5 to 1 teaspoon of honey can be used to treat a cough, either as is or added to other liquids. However, never give honey to infants under 12 months because of the risk of infant botulism.

Digestive Health and Prebiotic Potential

Honey contains small amounts of oligosaccharides and polyphenols that may act as prebiotics. These compounds help feed beneficial gut bacteria and contribute to a healthy microbiome. The antibacterial effects of honey may discourage the growth of harmful bacteria, while the prebiotics may encourage the development of healthy bacteria. [10] Furthermore, if used in a rehydration solution, honey may help children recover from episodes of gastroenteritis sooner. ^[11] Palma-Morales M, Huertas JR, Rodríguez-Pérez C. A Comprehensive Review of the Effect of Honey on Human Health. Nutrients. 2023;15(13):3056. doi:10.3390/nu15133056

Potential Risks and Considerations

Despite the many benefits, honey is not beneficial for everyone. For example, honey should be avoided in infants and in individuals who need to limit sugar intake for health reasons.

Here are a few specifics to keep in mind.

High Sugar Content

Honey is an added sugar. Regularly exceeding recommended sugar limits can lead to weight gain, fatty liver, and cardiometabolic risk. Aim to keep added sugars at less than 10% of daily calories. The American Heart Association recommends 6 teaspoons per day for women (100 calories) and 9 teaspoons a day for men (150 calories). ^[12] Sep 23 LR, 2024. How Much Sugar Is Too Much? www.heart.org. Accessed August 25, 2025.

Infant Botulism

Do not give honey to children under 12 months. Honey may contain spores of Clostridium botulinum bacteria that infants cannot safely tolerate. ^[13] CDC. Botulism Prevention. Botulism. August 4, 2025. Accessed August 25, 2025. https://www.cdc.gov/botulism/prevention/index.html

Allergies

While honey has a long history of use for allergic symptoms, there’s no convincing scientific evidence that eating local honey relieves seasonal allergies. ^[14] Seasonal Allergies and Complementary Health Approaches: What the Science Says. NCCIH. Accessed August 25, 2025. , ^[15] Aw Yong PY, Islam F, Harith HH, Israf DA, Tan JW, Tham CL. The Potential use of honey as a Remedy for Allergic Diseases: A Mini Review. Front Pharmacol. 2021;11:599080. doi:10.3389/fphar.2020.599080 Furthermore, honey can cause allergic reactions in susceptible people due to the potential presence of plant pollen and bee venom. People who are allergic to bees or have severe reactions to certain pollens should not consume honey. ^[16] Burzyńska M, Piasecka-Kwiatkowska D. A Review of Honeybee Venom Allergens and Allergenicity. Int J Mol Sci. 2021;22(16):8371. doi:10.3390/ijms22168371 If you are concerned that you may have a severe reaction, you can discuss allergy testing with your healthcare professional.

Blood Sugar

Is honey healthy for people with diabetes? Although some studies have shown beneficial effects in patients with diabetes, results are conflicting, and it may worsen glucose control. ^[17] Akhbari M, Jabbari M, Ayati MH, Namazi N. The Effects of Oral Consumption of Honey on Key Metabolic Profiles in Adult Patients with Type 2 Diabetes Mellitus and Nondiabetic Individuals: A Systematic Review of Clinical Trials. Evid Based Complement Alternat Med. 2021;2021:6666832. doi:10.1155/2021/6666832 Honey raises blood sugar levels like granulated sugar does, and should be used sparingly. The glycemic index (or concentration of sugar) varies widely by floral source, so don’t assume honey is always better than sugar. ^[18] Atayoğlu AT, Soylu M, Silici S, İnanç N. Glycemic index values of monofloral Turkish honeys and the effect of their consumption on glucose metabolism. Turk J Med Sci. 2016;46(2):483-488. doi:10.3906/sag-1502-102 If you have diabetes or prediabetes, work with your clinician and choose small portions, ideally paired with fiber- and protein-rich foods.

How to Incorporate Honey Into Your Diet

You should use honey sparingly due to the sugar content. How much honey is reasonable in your diet? For health-conscious consumers, 1 to 2 teaspoons per day is consistent with most dietary guidelines. A tablespoon of honey (about 3 teaspoons) contains approximately 64 calories. Here are some ideas to reap the antioxidant and antimicrobial benefits:

• Sweeten hot tea, coffee, oatmeal, yogurt, or smoothies. Start with 1 teaspoon and adjust to taste.
• Use in vinaigrettes or marinades.
• In baking, substitute honey for part of the sugar. Use about 3/4 cup of honey for every 1 cup of sugar, and reduce the liquid slightly. Lower the oven temperature by about 25°F to prevent over-browning.
• For sore throats or nighttime cough in children aged 1 year or older, try 1/2 to 1 teaspoon before bedtime.
• For skin, ask your clinician about medical-grade honey dressings for specific wounds, rather than using kitchen honey.
• Choose quality. Look for reputable brands with varietal (monofloral) honeys if you enjoy distinct flavors, or consider raw/local honey for a higher concentration of bioactive compounds.

Conclusion

Both honey and sugar are “natural” sweeteners. Honey provides more calories per teaspoon but offers benefits that sugar does not. Honey may provide antioxidants and small amounts of minerals and vitamins that are beneficial for health. When used in moderation, honey can be part of a healthy dietary pattern. Be mindful of your portion size to avoid too much added sugar. Prioritize high-quality, raw, or local honey. By keeping these tips in mind, you will reap the benefits of honey without overdoing the sugar.