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Raw Honey Calories
Unprocessed, natural honey. Known for antioxidants and antibacterial properties.
CALORIES
GI
POTASSIUM
FIBER
Raw Honey Nutrition Facts
Selected: 100 g
304
KCAL / 100G
Carbs
82.4g
· 100%
Protein
0.3g
· 0%
Fat
0g
· 0%
Fiber
0.2g
Raw Honey Vitamins & Minerals
Vitamins
B2
0.03mg · 2% DV
Biotin
0.5µg · 2% DV
B1
0.01mg · 1% DV
B3
0.12mg · 1% DV
Minerals
Potassium ⭐
52mg · 2% DV
Calcium
6mg · 1% DV
Iodine
1µg · 1% DV
Phosphorus
4mg · 1% DV
Raw Honey Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw 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 Raw Honey Contain Allergens?
No known major allergens
Which Diets Is Raw Honey Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raw Honey Fat Profile
SATURATED
0g
MONOUNSATURATED
0g
POLYUNSATURATED
0g
Foods Similar to Raw Honey
Raw Honey — Frequently Asked Questions
What is the difference between raw honey and pasteurized honey?
Raw honey is usually strained with little or no heating, so its natural aroma and tendency to crystallize may be more noticeable. Pasteurized honey is heated to help it stay clear and pourable for longer.
Why does raw honey crystallize?
Crystallization happens when naturally occurring sugars, especially glucose, form crystals; it is not a sign that honey has spoiled. Cooler temperatures, floral source, and tiny particles such as pollen can make it happen sooner.
How can crystallized raw honey be made runny again?
Place the tightly closed jar in a bowl of warm water and let it loosen gradually, stirring if needed. Avoid boiling water and microwaving, which can alter its flavor and quality.
Should raw honey be stored in the refrigerator?
No. Refrigeration is not necessary and can speed up crystallization. Keep it tightly sealed at room temperature, away from moisture and direct sunlight.
Does raw honey expire or spoil?
Honey’s low moisture content and natural acidity make it very stable when stored properly. Use a clean, dry spoon, since introducing water or food particles can affect its quality.
Why should babies under one year old not have raw honey?
Honey can rarely contain Clostridium botulinum spores. Infants’ digestive systems may not yet be able to handle these spores, creating a risk of infant botulism.
Can raw honey help with a cough or sore throat?
Honey can coat the throat and may help ease irritation; it may also reduce nighttime coughing in some children. Never give it to children under one, and seek medical advice for severe, persistent, or breathing-related symptoms.
Is raw honey better before or after a workout?
Its readily available carbohydrates can make it a convenient small pre-workout energy source. After exercise, pairing it with a protein-containing food such as yogurt or milk makes for a more balanced recovery snack.
Can maple syrup be used instead of raw honey?
Yes, though they differ in flavor, thickness, and how they behave in recipes; honey is generally thicker and more floral. Maple syrup is plant-derived, while raw honey is made by bees, so the best choice depends on the recipe and dietary preference.
Do people with diabetes need to limit raw honey?
Yes. Although it is natural, raw honey is a concentrated source of carbohydrates that can raise blood glucose, so it is not automatically a free-food alternative to sugar. People with diabetes should account for it in their individual meal plan and consult a clinician if needed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.