FoodScore
0/ 100
Avoidsweet· 1 tbsp

Honey

Honey scores 18/100, placing it in the 'Avoid' category primarily due to its high content of added sugar, which significantly outweighs its minimal nutritional contributions.

  • Honey contains 82.1g of added sugar per 100g, contributing to its low FoodScore of 18.
  • It offers negligible amounts of essential micronutrients, with 0% DV for calcium, iron, and most vitamins.
  • As a NOVA class 2 culinary ingredient, honey is considered minimally processed.
  • With 304 calories per 100g, honey is a calorie-dense food that provides little protein or fiber.
  • Its sodium content is very low at 4mg per 100g.
  • Scores +0 points above the sweet category average (18/100 across 97 foods).
Fiber
0.2g
1% of Daily Value
Protein
0.3g
1% of Daily Value
Added sugar
82.1g
164% of Daily Value
Sodium
4mg
0% of Daily Value
+
What it brings to the table
Minimally processed (NOVA 2)+8
−
What holds it back
Added sugar (82.1g)-25
Empty calories-15

Why it scores 18

Honey receives a FoodScore of 18 out of 100, placing it in the 'Avoid' category. The primary reason for this low score is its exceptionally high added sugar content, which stands at 82.1g per 100g. This amount far exceeds daily recommendations and incurs a substantial penalty of -25 points. Additionally, honey is considered to provide empty calories, contributing 304 calories per 100g with very little protein (0.3g), fiber (0.2g), or essential micronutrients like calcium, iron, or vitamins. This lack of nutrient density results in a -15 point penalty. The only positive contribution to its score comes from its classification as a NOVA class 2 food, meaning it is a minimally processed culinary ingredient, which earns a modest +8 point bonus. To achieve a higher score, honey would need to have significantly less added sugar and provide more beneficial nutrients like fiber or protein. As it stands, its nutritional profile is dominated by simple sugars, offering minimal dietary benefits beyond energy.

Health benefits

What the nutrients in honey actually do for you, grounded in established dietary science.

A Source of Quick Energy

Honey is primarily composed of simple sugars, glucose and fructose, making it a rapid source of energy. With 304 calories per 100g, it can quickly replenish glycogen stores, which can be useful for athletes or individuals needing an immediate energy boost. However, this energy comes without significant accompanying nutrients, meaning it should be consumed in moderation as part of a balanced diet. The body processes these simple sugars quickly, providing a readily available fuel source.

Minimally Processed Ingredient

Honey is classified as a NOVA class 2 food, indicating it is a minimally processed culinary ingredient. This means it undergoes little to no processing beyond extraction, filtration, and sometimes pasteurization, retaining much of its natural composition. While this is a positive attribute compared to ultra-processed foods, it does not negate its high sugar content. Choosing minimally processed foods is generally recommended by dietary guidelines for overall dietary quality.

Very Low in Sodium

Honey contains a negligible amount of sodium, with only 4mg per 100g. This makes it a suitable sweetener for individuals monitoring their sodium intake due to concerns like high blood pressure. Dietary guidelines emphasize reducing sodium consumption to support cardiovascular health. While low sodium is a benefit, it's important to remember that honey's high sugar content should still be considered in overall dietary planning.

Contains Trace Antioxidants

While not a primary source, honey does contain trace amounts of antioxidant compounds, such as flavonoids and phenolic acids. These compounds are naturally present in plant-derived foods and may help protect the body's cells from damage caused by free radicals. The specific types and amounts of antioxidants can vary depending on the floral source of the honey. However, the contribution of honey to overall antioxidant intake is generally minor compared to fruits, vegetables, and whole grains, and its high sugar content should be prioritized.

How to eat it

Honey is a natural sweetener commonly used in the US diet to add flavor to foods and beverages. It's often drizzled over breakfast items like oatmeal or yogurt, used in baking, or as a sweetener for tea and coffee. Due to its high sugar content, it's best consumed in small portions as an occasional treat rather than a daily staple. Its role is primarily to enhance taste.

Use honey sparingly as a flavor enhancer in dressings or marinades, rather than as a primary sweetener for beverages.
Pair honey with nutrient-dense foods like plain Greek yogurt or whole-grain toast to balance its sugar impact.
Store honey in a cool, dry place in a tightly sealed container to prevent crystallization and maintain its texture and quality.
Consider using honey in recipes that call for a touch of sweetness, but aim to reduce the overall amount to lower added sugar intake.
Things to keep in mind

For most healthy adults, honey is safe to consume in moderation. The primary caution relates to its high added sugar content, which can contribute to excessive calorie intake and potential negative health effects if consumed in large quantities. Individuals with diabetes or those managing blood sugar should be particularly mindful of honey's impact on glycemic response. It is also not recommended for infants under one year old due to the risk of infant botulism, a rare but serious illness caused by bacterial spores that can be present in honey. There are no widely documented common allergies to honey itself, though some individuals may react to pollen traces.

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Reader questions
Is honey healthy?
Honey is not considered a healthy food in large quantities due to its high added sugar content (82.1g per 100g) and minimal essential nutrients. While it offers some trace antioxidants and is minimally processed, its caloric density and lack of fiber or protein mean it contributes to a low FoodScore of 18/100. It's best consumed in moderation as a treat.
Is honey good for weight loss?
Honey is generally not recommended for weight loss due to its high calorie density (304 calories per 100g) and significant sugar content. It provides little to no fiber or protein, which are key nutrients for satiety and managing appetite. To support weight loss, focus on foods that are rich in nutrients and low in added sugars.
Is honey ultra-processed?
No, honey is classified as a NOVA class 2 food, meaning it is a minimally processed culinary ingredient. This indicates it undergoes little processing beyond extraction and filtration. While it is not ultra-processed, its minimal processing status does not change its high sugar content, which is the main factor in its low nutritional score.
How can I use honey in cooking without adding too much sugar?
To use honey in cooking without excessive sugar, consider it a flavoring agent rather than a primary sweetener. Use small amounts in marinades, salad dressings, or glazes for vegetables to add a touch of sweetness and depth. You can also try reducing the amount of honey called for in recipes, especially in baking, to lower the overall sugar load.
What are some healthier alternatives to honey for sweetness?
For healthier sweetness, consider alternatives that offer more nutrients or less impact on blood sugar. Options include fresh fruits like berries or bananas, which provide fiber and vitamins. For baking or beverages, small amounts of pureed dates or unsweetened applesauce can add sweetness with additional nutritional benefits. Stevia or erythritol are also options for zero-calorie sweetness.
Does honey have any vitamins or minerals?
Honey contains very few vitamins or minerals in significant amounts. Per 100g, it provides only 52mg of potassium (1% DV) and negligible amounts of calcium, iron, magnesium, zinc, and all major vitamins like D, B12, folate, C, and A (all 0% DV). Therefore, it is not considered a good source of essential micronutrients.
Is honey better than table sugar?
While honey is a natural product and minimally processed, nutritionally, it is very similar to table sugar. Both are primarily composed of simple sugars and contribute to added sugar intake. Honey does contain trace amounts of antioxidants, but not enough to significantly outweigh its high sugar content. For overall health, both should be consumed in moderation.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20