Honey Nutrition Facts

And honey health benefits.

There are lots of honey nutrition facts explaining why honey is so good for you. It is one of nature’s natural products and is made by bees from the nectar they collect from flowers. Honey is sweet, sticky and very tasty. It can be clear and runny, thick and opaque or in a honeycomb. Usually the darker the honey the stronger the taste.

Manuka honey is increasingly popular. It comes from New Zealand, and as well as being used just like regular honey as a sweetener or in foods, has been found to have benefit treating resistant bacteria that typically infect wounds and the respiratory system.

Honey can be eaten on it’s own or with a variety of other foods and it’s a natural sweetener. It is very low in Saturated Fat, Cholesterol and Sodium. However, you should bear in mind that a large portion of the calories in honey come from the sugar content! So as with all things that are good for you, “In moderation” applies!

Below are honey nutrition facts and details of the nutritional value and vitamins and minerals it contains.

The nutritional value of honey

Honey is a substance that is naturally sweet and much better for us than the sugar or sweeteners that we put on our cereal, or in our tea and coffee. Here are some interesting honey nutrition facts and why it’s so good for us.

80% of honey is natural sugar, mainly fructose and glucose. What makes honey sweeter than regular sugar is the high amount of fructose in it.
18% of honey is water, the less water there is, the better the quality of the honey.
2% of honey is the nutritional benefits, ie the minerals, vitamins, protein and pollen.

When buying honey products from a store, it is always best to check the label to confirm the honey nutrition facts and to see how pure the honey is and whether anything has been added.

So, what is in the 2% of honey after you disregard the water and natural sugar? What nutrients and nutritional value does it offer?

Vitamins and Minerals in Honey

Honey Health Benefits, Nutrition facts and the Nutritional value of Honey

Honey nutrition facts – in one tablespoon (21g) of honey you will find the following vitamins:

  • 100 mcg  Vitamin C
  • 0.4 mcg Folate / vitamin B9
  • 0.5 mg Choline
  • 0.4 mg Betaine
  • 20 mcg Pantothenic acid
  • 20 mcg Niacin

Honey nutrition facts – in one tablespoon (21g) of honey you will find the following minerals:

  • 0.1 mg  of Iron
  • 1.3 mg Calcium
  • 0.8 mg  Sodium
  • 0.8 mg Phosphorus
  • 2.0 mg Magnesium
  • 10.9 mg Potassium
  • 0.2 mcg Selenium
  • 1.5 mcg Fluoride
  • 40 mcg Zinc
  • 20 mcg Manganese

Honey nutrition facts – in one tablespoon (21g) of honey you will find the following:

  • 0.1g of Protein
  • 3.6g of water
  • 17.2g of carbohydrates
  • Manuka Honey benefits.

 Manuka Honey benefits.

There are different types of honey and how and when it’s harvested dictates  how effective its antibacterial quality. One type of honey can be 100 times more potent than another.

Manuka honey is a dark looking honey with high anti oxidant properties and antibacterial powers that sets it apart from other honey.

  • Has a stable antibacterial component that doesn’t lose it’s potency when exposed to light or diluted.
  • Manuka honey is effective against a wide range of bacteria.
  • It is antimicrobial and antiviral.
  • Manuka honey is an antioxidant and therefore has a host of benefits, including helping to increase vitality and immunity.
  • Recent trials have show Manuka honey can heal wounds.



The risks of eating honey.

Honey nutrition facts have established the honey health benefits – but certain things should be considered! It’s very sweet and sugary and it does contain calories, plus, if eaten in large quantities it is likely to cause the same damage to your teeth as other overly sweet products do.




With Manuka honey there is also a risk of a rise in blood sugar and a possible interaction with certain chemotherapy drugs.


Is it okay to eat raw Honey?

Some people believe in the healing powers of raw honey, but there is a risk of an allergic reaction or food poisoning when eating it raw and unprocessed. This is because honey that has not been pasteurised still contains pollens and spores, including the spore of a bacterium called ‘Clostridium Botulinum’. This can cause a very rare type of food poisoning called ‘Botulism’. Botulism would generally be little more than ‘uncomfortable’ in most adults, but can become dangerous if left untreated.

Is Honey okay for children?

The honey nutrition facts indicate that honey is good for most of us, including children. But because of the risk of ‘Clostridium Botulinum’ which can cause the very rare type of  food poisoning called Botulism, honey isn’t recommended for children under 12 months.

It could also damage emerging teeth and encourage a ‘sweet tooth’.

Should diabetics be eating honey?

Because the diabetic diet is so closely controlled, doctors will, more often than not, advise against it. But interestingly enough, clinical studies have shown that pure honey is a healthier choice than table sugar and other sweeteners. It has a lower Glycemic Index, which means that the sugar inside it can be slowly absorbed into the bloodstream, promoting better digestion.

It is also a good source of natural carbohydrates, so it is able to give you an energy boost.

Thus there is clearly an on going debate about whether or not honey is good for diabetics and you only need to search the internet to discover many diabetics who do include honey in their diet and feel better for it.

However, it should be noted that Manuka honey does have a high glucose content and so probably should be avoided by diabetics.