Nutrient (per 100 g)	Honey	Candied fruit
Calories	304 kcal	322 kcal
Protein	0.3 g	0.3 g
Carbohydrates	82.4 g	82.7 g
Fat	0 g	0.1 g
Fibre	0.2 g	1.6 g
Sugar	82.1 g	80.7 g
Sodium	4 mg	98 mg

Honey

🔥 304 Calories

💪 0.3g Protein

⚡ 82.4g Carbohydrates

Honey provides 304 kcal per 100 g, with 0.3 g of protein, 82.4 g of carbohydrates and 0 g of fat. 1 cup of Honey (339 g) provides about 1031 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Nutritional Information

304

kcal/100g

Protein

0.3g

Carbohydrates

82.4g

Fat

Glycemic Index:

Nutritional Information (per 100g)

Nutrient	Amount per 100 g
Calories	304 kcal
Protein	0.3 g
Carbohydrates	82.4 g
Fat	0 g
Fiber	0.2 g
Sugar	82.1 g
Sodium	4 mg

USDA data · USDA FoodData Central

Calories per portion

Portion	Weight	Calories
1 cup	339 g	1031 kcal
1 tbsp	21 g	64 kcal
1 packet	14 g	43 kcal
100 g	100 g	304 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories

304 kcal

Protein

0.3 g

Carbohydrates

82.4 g

Fat

0 g

Fiber

0.2 g

Sugar

82.1 g

Sodium

4 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Honey

Honey is a natural sweet substance produced by bees from the nectar of flowers. This viscous liquid has been used for centuries not only as a sweetener but also for its potential health benefits. Various types of honey exist, including clover, wildflower, and manuka, each with unique flavors and properties, depending on the floral source. Honey is primarily composed of sugars, particularly fructose and glucose, making it a quick source of energy.

Nutritionally, honey is rich in carbohydrates, primarily in the form of sugars, providing around 304 calories per 100 grams. It contains minimal amounts of protein and fat, making it a low-fat food choice. Additionally, honey has antioxidant and antimicrobial properties, which may offer health benefits. It can be enjoyed on its own, used in cooking, or added to beverages, enhancing flavor while providing a natural source of sweetness.

Health Benefits

Boosts energy levels due to its high carbohydrate content.

May help soothe coughs and sore throats.

Contains antioxidants that can combat oxidative stress.

May assist in wound healing due to its antibacterial properties.

Can improve digestion and gut health.

Supports heart health by potentially lowering blood pressure.

May enhance athletic performance and recovery.

Can provide relief from seasonal allergies when sourced locally.

Acts as a natural moisturizer for skin when applied topically.

May improve sleep quality when consumed before bedtime.

Recommended Food Pairings

🥗

Honey and Greek yogurt: Creamy yogurt is enhanced by honey's sweetness, making a nutritious breakfast.

🥗

Honey and oatmeal: Drizzling honey over oatmeal adds flavor and natural sweetness.

🥗

Honey and lemon: A classic combination for a soothing drink, especially for colds.

🥗

Honey and nut butter: Spread honey with almond or peanut butter on toast for a healthy snack.

🥗

Honey and cheese: Pairing honey with cheese creates a delightful contrast of flavors.

How to Consume

Serving size

1 tablespoon (21g)

Frequency

2-3 times per week

•Use honey as a natural sweetener in tea or coffee.
•Incorporate honey into salad dressings for added flavor.
•Drizzle honey over fruits or desserts for a healthier option.
•Mix honey with warm water and lemon for a detox drink.
•Use it as a topping on whole-grain pancakes or waffles.

Selection & Storage

How to choose:

✓Look for raw and unprocessed honey for maximum health benefits.
✓Check for local honey to potentially alleviate allergies.
✓Choose honey based on floral source for flavor preferences.
✓Inspect the packaging for purity and lack of additives.

Storage

Store honey in a cool, dry place away from direct sunlight.

Shelf life

Honey can last indefinitely if stored properly, but best consumed within 2 years.

Warnings & Contraindications

⚠️Infants under 1 year should avoid honey due to the risk of botulism.
⚠️Individuals with diabetes should monitor intake due to high sugar content.
⚠️People allergic to pollen or bee products may experience allergic reactions.

⚠️Excessive consumption of honey can lead to high sugar and calorie intake.
⚠️Do not heat honey to high temperatures as it may lose beneficial properties.

Frequently Asked Questions

How many calories does Honey have?

Honey contains approximately 304 calories per 100 grams, primarily from carbohydrates, making it a calorie-dense sweetener.

Is Honey healthy?

Honey can be a healthy alternative to refined sugars, offering antioxidant properties and natural sweetness. However, it should be consumed in moderation due to its high sugar content.

How should Honey be stored?

Honey should be stored in a cool, dry area away from direct sunlight. It does not need refrigeration, and proper storage can prolong its shelf life.

What are the benefits of eating Honey?

Eating honey may provide various health benefits, including boosting energy, soothing coughs, and offering antioxidant protection. It can also enhance digestive health and skin care.

How much Honey can I eat per day?

A safe daily amount of honey is about 1-2 tablespoons, depending on individual dietary needs and health conditions.

How many calories are in 1 cup of Honey (339 g)?

1 cup of Honey (339 g) has about 1031 kcal — 1 g protein, 279.3 g carbohydrates and 0 g fat (calculated from the USDA values per 100 g).

How many calories are in 1 tbsp of Honey (21 g)?

1 tbsp of Honey (21 g) has about 64 kcal — 0.1 g protein, 17.3 g carbohydrates and 0 g fat (calculated from the USDA values per 100 g).

How many calories are in 1 packet of Honey (14 g)?

1 packet of Honey (14 g) has about 43 kcal — 0 g protein, 11.5 g carbohydrates and 0 g fat (calculated from the USDA values per 100 g).

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Honey vs Candied fruit: nutrition compared