How Many Calories in a Spoon of Honey? Honey Nutrition Explained

October 26, 2026|Pranjal Patel

Part of our guide on using and storing honey: How to Consume Honey: Best Time, 17 Ways and How Much →

Quick answer: One level teaspoon of honey (about 7 g) has roughly 21 calories, and one tablespoon (about 21 g) has roughly 64 calories. Per 100 g, honey has about 304 kcal and 82 g of sugar, mostly fructose and glucose, with about 17 g of water and almost no protein or fat. Raw and processed honey have practically the same calories. Honey counts as a "free sugar", so keep it to small amounts, and never give it to babies under 12 months.

Amount of honey	Weight	Calories	Sugar
1 teaspoon (level)	about 7 g	about 21 kcal	about 6 g
1 tablespoon (level)	about 21 g	about 64 kcal	about 17 g
100 g	100 g	about 304 kcal	about 82 g

Based on USDA FoodData Central values for honey. A heaped spoon can hold up to twice as much, so the real number depends on how you measure.

Honey nutrition per 100 g

Nutrient (per 100 g)	Approximate amount
Energy	304 kcal
Carbohydrate	82 g
of which sugars	82 g (mostly fructose and glucose)
Water	about 17 g
Protein	about 0.3 g
Fat	0 g
Fibre	about 0.2 g

Honey also contains very small amounts of minerals, enzymes, pollen and plant compounds that vary with the flower. At one or two teaspoons a day, these amounts are too small to matter nutritionally.

How much sugar is in a spoon of honey?

About 6 g in a level teaspoon and about 17 g in a level tablespoon. Almost all of honey's calories come from its sugars, roughly 40% fructose and 35% glucose by weight, with small amounts of other sugars.

The World Health Organization counts the sugar in honey as a free sugar and suggests keeping free sugars ideally below about 25 g a day for an adult. That is roughly four level teaspoons of honey, if honey is your only free sugar that day.

Honey vs sugar vs jaggery: calories per spoon

Per level teaspoon	Weight	Calories
Honey	about 7 g	about 21 kcal
White sugar	about 4 g	about 16 kcal
Jaggery (grated)	about 4–5 g	about 15–19 kcal

Honey has fewer calories than sugar per gram (because it contains water), but a spoon of honey is heavier, so a spoon of honey has slightly more calories than a spoon of sugar. Many people find honey sweeter and use less, which can even this out. Full comparison in honey vs jaggery vs sugar.

Does raw honey have fewer calories than processed honey?

No. Raw and processed honey have practically the same calories. Processing changes pollen, enzymes and aroma, not the sugar content. Honey cut with sugar syrup is a different matter: it is simply syrup with a honey label, which is why a batch NMR report matters. See raw vs processed honey.

Does crystallised honey have more calories?

No. Crystallised honey is the same honey in a different form, with the same calories. Warm the closed jar in warm water to make it runny again. See why raw honey crystallises.

What is honey's glycaemic index?

Honey's glycaemic index (GI) varies by type. Many honeys test around 50–60, compared with about 65 for white sugar, and honeys higher in fructose tend to test lower. GI is only part of the picture: the amount you eat matters more. If you have diabetes, ask your doctor before adding honey to your diet.

How much honey is sensible in a day?

For most healthy adults, one or two teaspoons a day fits within a normal diet.
Use honey instead of sugar, not on top of it.
Add it to tea or warm water once the drink has cooled to lukewarm. See can you put honey in hot water or tea.
Do not give any honey to infants under 12 months.

More ideas in how to consume honey.

Shuddhta honey: what's in the jar

Every Shuddhta honey is only honey: raw, with no added sugar, syrup or flavour, and every batch is NMR tested at an independent laboratory. The calorie numbers above apply to our honeys just as to any genuine honey. Taste is where they differ, from mild Litchi Blossom to bold Jamun Blossom.

Keep reading: what "no added sugar" means on honey and how to choose the best raw honey in India.