What are the Nutritional Facts about Honey?
December 22, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Honey is a natural sweetener made by bees from flower nectar. In India, honey is widely used in home remedies, Ayurveda, cooking, and as a sugar substitute. It gives quick energy and also contains small amounts of vitamins, minerals, and antioxidants. Let us understand the nutritional facts about honey and how it affects health.
Nutritional Value of Honey (Per 1 Tablespoon – 21 g)
| Nutrient | Amount |
|---|---|
| Calories | 64 kcal |
| Carbohydrates | 17 g |
| Natural Sugars | 17 g |
| Protein | 0.1 g |
| Fat | 0 g |
| Fiber | 0 g |
| Calcium | 1 mg |
| Potassium | 11 mg |
| Iron | 0.1 mg |
| Vitamin C | 0.1 mg |
Values may slightly vary based on raw or processed honey.
Key Nutritional Highlights of Honey
1. Natural Energy Source
- Rich in glucose and fructose
- Gives quick energy
- Helpful before workouts or during fasting
2. Antioxidants
- Contains flavonoids and phenolic compounds
- Helps reduce oxidative stress
- Supports heart health
3. Minerals in Small Amount
- Potassium supports heart and muscle function
- Iron helps oxygen transport
- Calcium supports bone health
4. Zero Fat and Cholesterol
- No fat
- No cholesterol
- Suitable for heart-conscious diets (in moderation)
Health Benefits of Honey
Supports Digestion
- Helps reduce acidity
- Supports gut bacteria
- Often used with warm water in the morning
Soothes Cough and Cold
- Acts as a natural cough suppressant
- Commonly mixed with ginger or tulsi
May Improve Heart Health
- Antioxidants may help reduce bad cholesterol
- Better option than refined sugar
Skin and Wound Healing
- Has antibacterial properties
- Used in home skin remedies
Honey vs Sugar (Comparison)
| Feature | Honey | White Sugar |
|---|---|---|
| Calories (1 tbsp) | 64 kcal | 49 kcal |
| Nutrients | Small vitamins & minerals | None |
| Antioxidants | Yes | No |
| Glycaemic Impact | Slightly lower | Higher |
Is Honey Good for Weight Loss?
Honey is not low-calorie, but:
- Better than refined sugar
- May reduce sugar cravings
- Use 1–2 teaspoons only
👉 Excess honey can lead to weight gain due to high sugar content.
Best Way to Consume Honey
- With warm water (not hot)
- Mixed with lemon or ginger
- As a sugar substitute in tea
- With curd or oats
⚠️ Do not heat honey directly, as it may lose nutrients.
Who Should Limit Honey?
- People with diabetes
- Those on low-carb diets
- Babies below 1 year (risk of botulism)
Final Thoughts
Honey is a natural sweetener with quick energy and small health benefits. It is healthier than refined sugar when used in moderation. For best results, choose raw or organic honey and limit daily intake.