Honey
FDC 169640cup (339 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 3 · -6 vs Sweets medianHoney scores 3 of 100 (Low band) and ranks 53rd of 60 in Sweets, well under the category's median of 9. Made by bees from flower nectar, it carries no standout vitamins or minerals in this dataset, so nearly all of its 304 calories per 100 grams come from carbohydrate, specifically sugar.
A drizzle over toast, yogurt, or tea is the typical use, and a full cup weighs in at 339 grams, far more than most people use at once. The honest caveat is sugar: honey is high in sugars at 82.1 grams per 100 grams, so it behaves nutritionally like any other sweetener despite its natural origin. Turbinado sugar scores a bit higher in the same Sweets category for those comparing options.
See how this score is calculated, build a plate around honey, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 304 kcal | 15% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4 mg | 0% |
| Carbohydrate | 82 g | 30% |
| Dietary fiber | 0.2 g | 1% |
| Sugars | 82 g | |
| Protein | 0.3 g | 1% |
| Potassium | 52 mg | 1% |
| Calcium | 6 mg | 0% |
| Iron | 0.42 mg | 2% |
| Magnesium | 2 mg | 0% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 1031 kcal | 52% |
| Total fat | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 14 mg | 1% |
| Carbohydrate | 279 g | 102% |
| Dietary fiber | 0.68 g | 2% |
| Sugars | 278 g | |
| Protein | 1 g | 2% |
| Potassium | 176 mg | 4% |
| Calcium | 20 mg | 2% |
| Iron | 1.4 mg | 8% |
| Magnesium | 6.8 mg | 2% |
| Vitamin C | 1.7 mg | 2% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 169640Original analysis by NutriVerdict
Versus the sweets median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Sugar, turbinadoDensity 4 vs 3Candies, butterscotchDensity 4 vs 3Sugars, brownDensity 4 vs 3Original analysis by NutriVerdict
In the kitchen and how to use it
Honey is the thick, viscous liquid bees make from flower nectar, ranging in color and flavor from pale, mild clover honey to dark, robust buckwheat or chestnut honey depending on the flowers the bees visited. In the kitchen it sweetens tea and coffee, drizzles over yogurt, oatmeal, biscuits, and cheese boards, glazes roasted carrots or salmon, and stands in for some of the sugar in baking, where its moisture and slight acidity change texture and browning. It also dissolves smoothly into salad dressings and marinades, pairing especially well with lemon, mustard, ginger, and nuts.
Raw honey may crystallize into a grainy, opaque solid over time; that is a natural process, not spoilage, and a jar can be re-liquefied by setting it in warm water. Store honey tightly sealed at room temperature away from direct sunlight, where its low moisture content lets it keep essentially indefinitely. At 304 calories and 82.1 grams of sugar per 100 grams, it is calorie-dense, so it works best measured by the teaspoon or tablespoon as a sweetener rather than poured freely, and a cup weighs in at 339 grams if a recipe calls for volume.
Frequently asked questions about honey
How many calories are in honey?
Honey has 304 calories per 100 grams, or roughly 1030 calories in a full cup (339 grams).
Why does honey crystallize?
Crystallization is a natural change in the sugar structure over time, not spoilage, and the honey can be re-liquefied by warming the jar in hot water.
What does honey pair well with?
It pairs well with tea, yogurt, cheese, roasted vegetables, and dressings built on lemon, mustard, or ginger.