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🍯
Honey Calories
Natural sweetener, source of antioxidants
CALORIES
GI
POTASSIUM
FIBER
Honey Nutrition Facts
Selected: 100 g
304
KCAL / 100G
Carbs
82.4g
· 100%
Protein
0.3g
· 0%
Fat
0g
· 0%
Fiber
0.2g
Honey Vitamins & Minerals
Vitamins
B2
0.04mg · 3% DV
B1
0.01mg · 1% DV
B3
0.12mg · 1% DV
B5
0.07mg · 1% DV
Minerals
Potassium ⭐
52mg · 2% DV
Calcium
6mg · 1% DV
Iodine
1µg · 1% DV
Selenium
0.8µg · 1% DV
Honey Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Honey Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Honey Contain Allergens?
No known major allergens
Which Diets Is Honey Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Honey Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
Foods Similar to Honey
Honey — Frequently Asked Questions
Does adding white honey to hot tea or coffee reduce its benefits?
Very high heat can reduce some of honey’s delicate aroma compounds and change its flavor. It’s usually better to stir it into a warm drink rather than a boiling one.
Can white honey go bad, and how should it be stored?
Honey keeps well for a long time because of its low moisture content, but its quality can decline if stored poorly. Keep it tightly sealed in a cool, dry place away from direct sunlight.
Why does white honey crystallize, and is that normal?
Yes, crystallization is a natural process in honey and does not mean it has spoiled. Standing the jar in warm water can gently return it to a smoother texture.
Can white honey help with a cough or sore throat?
Honey can help soothe throat irritation because of its coating texture, and many people find it calming for mild coughs. It should never be given to infants under 1 year old.
Is white honey a good choice before a workout?
Because honey is mostly carbohydrate, it can be a practical quick-energy option before exercise. Pairing it with foods like yogurt, oats, or bread may make it feel more balanced.
Is it okay to eat white honey at night?
It can be eaten at night, but portion size matters because honey is a concentrated source of sugar. A small amount is generally more sensible than a large serving right before bed.
Is white honey healthy enough to eat without limits because it’s natural?
No, that’s a common misconception. Honey is natural, but it is still high in carbohydrates and sugars, so moderation still matters.
Who should be especially careful with white honey?
People who need to manage blood sugar should be mindful of portion size. Honey is also not safe for babies under 1 year because of the risk of infant botulism.
What foods pair well with white honey for a more balanced snack?
Combining honey with protein- or fat-rich foods can make a snack feel steadier and more satisfying. Good examples include yogurt, cheese, tahini, nuts, or nut butter.
Is white honey better used raw or in cooking?
It works well both ways, but its flavor is usually more noticeable when used raw. In baking or cooking it still sweetens effectively, though high heat can change its taste and delicate compounds.
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Nutrition data compiled from USDA FoodData Central and scientific sources.