Honey
Concentrated natural sugar with trace antioxidants; still a free sugar.
Nutrition per 100 g
Standardised to 100 g of honey for fair comparison. Typical serving: 1 tbsp (21 g) — 64 kcal per 21 g serving.
| Nutrient | Per 100 g | Per serving (21 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 305 kcal | 64 kcal | 100 kcal |
| Protein | 0.5 g | 0.1 g | 0.2 g |
| Carbohydrate | 81 g | 17 g | 26.6 g |
| Fat | 0 g | 0 g | 0 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of honey, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (21 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0.5 mg | 0.11 mg | <1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0 mg | 0 mg | 0% |
| Riboflavin | 0.038 mg | 0.008 mg | 3% |
| Niacin | 0.12 mg | 0.025 mg | <1% |
| Vitamin B6 | 0.024 mg | 0.005 mg | 1% |
| Folate | 2 µg | 0.42 µg | <1% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.068 mg | 0.014 mg | 1% |
| Choline | 2.2 mg | 0.46 mg | <1% |
| Minerals | |||
| Calcium | 6 mg | 1.3 mg | <1% |
| Iron | 0.42 mg | 0.088 mg | 2% |
| Magnesium | 2 mg | 0.42 mg | <1% |
| Phosphorus | 4 mg | 0.84 mg | <1% |
| Potassium | 52 mg | 10.9 mg | 1% |
| Sodium | 4 mg | 0.84 mg | <1% |
| Zinc | 0.22 mg | 0.046 mg | 2% |
| Selenium | 0.8 µg | 0.17 µg | 1% |
| Copper | 0.036 mg | 0.008 mg | 4% |
| Manganese | 0.08 mg | 0.017 mg | 3% |
Source: USDA FoodData Central — Honey
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat honey?
- Sweeter than sugar, so less is needed.
- Traditional soothing remedy for coughs in adults and older children.
How to include it
- Drizzle sparingly over yogurt and porridge.
- Use in dressings to balance acidity.
Things to consider
- Never give honey to infants under 12 months.
- Counts as a free sugar in dietary guidance.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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