Calories in a Tablespoon of Honey: Nutrition Facts, Health Benefits, and Tips

Understanding Honey's Calorie Count and Nutritional Value

With its sweet flavor and versatile uses, honey is a popular natural food. But many wonder - just how many calories are in a tablespoon of this sweet nectar?

The calorie count and nutrients in honey vary based on the floral source, processing method, and other factors. But most types clock in around 60-70 calories per tablespoon.

Read on to learn more about the calories and nutrition facts of different kinds of honey and how enjoying it in moderation can be part of a healthy diet.

Calories in a Tablespoon of Honey

One tablespoon (21 grams) of regular, raw honey contains approximately:

• 64 calories
• 17 grams sugar
• 0 grams protein, fat, fiber
• 2% DV manganese
• 2% DV riboflavin
• 1% DV niacin, pantothenic acid

The exact calorie count can vary between 60-70 calories per tablespoon depending on the floral source. But honey clocks in at about 21 calories per teaspoon on average.

How Honey Compares to Sugar

Honey contains 17 grams of sugar per tablespoon, comparable to white granulated sugar's 16 grams per tablespoon.

However, honey contains small amounts of trace nutrients while white sugar contains empty calories and no nutritional value. The glycogen in honey also metabolizes slower than white sugar, helping control blood sugar spikes.

Still, honey should be used sparingly due to its high calorie and sugar content. Those watching their sugar intake should stick to a teaspoon or two a day at most.

Calories in Raw vs. Pasteurized Honey

Raw honey that hasn’t been pasteurized or filtered contains slightly more nutrients than processed honey. However, the calorie and sugar content per tablespoon remains about the same.

Pasteurization and filtering remove some pollen, enzymes, and volatile compounds that degrade over time. But the primary sugar and calorie makeup remains relatively unchanged between raw and regular honey.

Nutritional Benefits of Honey

Despite being high in sugar and calories, honey does offer some nutritional perks. These include:

Antioxidants

Honey contains polyphenols and other antioxidant compounds that can help combat cell damage. Darker varieties like buckwheat honey tend to be highest in antioxidants.

Phytonutrients

Phytonutrients found in honey have anti-inflammatory, antimicrobial, and anticancer properties. However, amounts are too small to significantly impact health.

Vitamins and Minerals

Honey provides small amounts of nutrients like niacin, riboflavin, calcium, magnesium, manganese, potassium, and zinc.

Probiotics

Some raw, unprocessed honey contains traces of probiotic bacteria that may benefit digestive health. But amounts are likely insignificant.

While honey does contain beneficial compounds, keep in mind you would have to consume large amounts to get meaningful nutrition. Limiting intake to a teaspoon or two daily is best.

Calories in Different Types of Honey

With over 300 varieties produced in the US alone, the calorie count in honey can range based on floral source. Here is the nutrition profile per tablespoon for some popular honeys:

Clover Honey

• 64 calories
• 17g sugar

Orange Blossom Honey

• 65 calories
• 18g sugar

Wildflower Honey

• 60 calories
• 16g sugar

Buckwheat Honey

• 62 calories
• 17g sugar

Manuka Honey

• 68 calories
• 18g sugar

As you can see, the calorie difference is minor between most honey varieties. Manuka has slightly more due to its thicker consistency.

Using Honey in a Healthy Diet

Here are some tips for enjoying honey without going overboard on calories, carbs, and sugar:

Stick to Small Portions

Limit honey to 1 or 2 teaspoons daily. Drizzle it sparingly over foods like yogurt or oatmeal instead of pouring it by the tablespoon.

Use as a Sugar Substitute

Swap honey for up to half the regular sugar called for in recipes for baked goods, dressings, and more. This cuts the total added sugar.

Try Varieties Like Manuka

Manuka and other raw, unprocessed honeys provide more antioxidants and phytonutrients than regular honey. Use them to specifically leverage honey's health benefits.

Pair with Protein and Fiber

Have honey with fiber-rich foods like fruit, nuts, or whole grains. Protein foods help control blood sugar spikes too.

Avoid Giving to Infants

Honey often contains botulinum spores that infants' digestive systems can't handle. Don't give to children under 12 months.

Focusing on quality over quantity and picking healthier foods to pair it with allows you to enjoy honey’s sweetness without going overboard on calories.

Health Benefits of Honey

Research shows honey may offer certain benefits when consumed in moderation as part of an overall healthy lifestyle. Potential benefits include:

Controlling Blood Sugar

Compared to white sugar, honey may create a lower glycemic response due to its combination of glucose and fructose. This helps control blood sugar spikes.

Suppressing Coughs

For children over 12 months, honey may alleviate coughing associated with upper respiratory infections. Always give the recommended dose.

Healing Wounds

Thanks to its antimicrobial properties, manuka honey especially may help heal wounds when applied topically. More research is needed.

Providing Antioxidants

Antioxidants in honey like polyphenols may offer protection against chronic diseases by fighting oxidative stress and inflammation.

However, most studies look at concentrated doses of honey far beyond normal intake levels. Keep this in mind when evaluating claims of therapeutic effects.

Downsides of Honey

Despite some benefits, honey does come with cautions. These include:

High in Sugar and Calories

With 64 calories and 17 grams of sugar per tablespoon, honey can raise blood sugar, triglycerides, weight gain risk, and other health issues if over-consumed.

Toxic to Infants

Honey can contain spores of Clostridium botulinum bacteria. These spores are harmless to adults but can colonize an infant's gut and cause botulism poisoning.

Allergic Reactions

Honey allergies, though rare, can cause anaphylactic reactions. People with pollen allergies may react to raw honey containing pollen.

Interacts with Some Medications

Levodopa and some antibiotics don't interact well with honey. Check with your doctor about consumption if on medications.

While honey has benefits, its high calorie and sugar content means it should be an occasional treat. Adults should limit intake to around 2 teaspoons daily.

How to Incorporate Honey into Your Diet

Here are some delicious and nutritious ways to enjoy a teaspoon or two of honey:

Sweeten Tea or Coffee

Stir in honey to sweeten your hot or iced tea or coffee in place of white sugar or artificial sweeteners.

Drizzle on Yogurt or Oatmeal

Enjoy a drizzle of honey over plain Greek yogurt. Or add it to your morning bowl of oats or chia pudding.

Bake with Honey

Use honey instead of half the sugar called for in cookie, cake, muffin, bread, and other baked good recipes.

Marinate and Grill

Whisk honey into marinades and bastes for chicken, pork, salmon, and other proteins you'll grill or broil.

Make Salad Dressings

Blend honey into the vinaigrette for leafy, grain, or fruit salads. It nicely balances vinegar's acidity.

Keep intake moderate, use high-quality honeys, and experiment with fun flavor combinations to enjoy honey's sweetness as part of a healthy approach to nutrition.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.