Calories in honey.
304 kcal per 100 g.
Honey is about 82% sugar and 17% water, so per tablespoon it is slightly more caloric than granulated sugar (64 vs 48 kcal), because a tablespoon of honey weighs more.
Honey · SR Legacy (2018-04) · USDA FDC 169640
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 304 kcal | 304 kcal |
| Protein | 0.3 g | 0.3 g |
| Carbohydrates | 82.4 g | 82.4 g |
| Fat | 0 g | 0 g |
| Fibre | 0.2 g | 0.2 g |
| Sugars | 82.1 g | 82.1 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 4 mg | 4 mg |
| Salt (calculated from sodium) | 0.01 g | 0.01 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0 mg | 0 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 0.5 mg | 0.5 mg |
| Thiamin | 0 mg | 0 mg |
| Riboflavin | 0.04 mg | 0.04 mg |
| Niacin | 0.12 mg | 0.12 mg |
| Vitamin B6 | 0.02 mg | 0.02 mg |
| Folate, total | 2 ug | 2 ug |
| Vitamin B12 | 0 ug | 0 ug |
| Potassium | 52 mg | 52 mg |
| Calcium | 6 mg | 6 mg |
| Phosphorus | 4 mg | 4 mg |
| Magnesium | 2 mg | 2 mg |
| Iron | 0.42 mg | 0.42 mg |
| Zinc | 0.22 mg | 0.22 mg |
| Selenium | 0.8 ug | 0.8 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.04 mg | 0.04 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Honey is 304 kcal per 100 g and 82.4 g of carbohydrate — it is sugar with water in it, which is why it reads lower per 100 g than granulated sugar's 387 while being heavier per spoon. Baking and dissolving change nothing. Raw, set, manuka or supermarket blend: the energy is the same, and any difference between them is in trace compounds, not calories.
Logging this food
A tablespoon is 21 g and 64 kcal — heavier than a tablespoon of sugar at 12 g and 48, because honey is dense and does not pack like a crystal. A cup is 339 g and 1,031. A 0.5 oz packet is 14 g and 43. Honey is poured rather than spooned more often than not, and a poured drizzle is easily two tablespoons.
Swaps and alternatives
Honey is not a lighter sweetener than sugar: 304 kcal per 100 g against 387 looks better until the spoon is weighed, at which point 64 against 48 says the opposite. It is sweeter than sugar by volume, so using less is a genuine option. Zero-calorie sweeteners are the only swap that removes the calories rather than moving them.