How many calories are in honey?

Honey contains approximately 331 kcal per 100g, or about 70 kcal per tablespoon (21g). This is slightly lower than granulated sugar (400 kcal/100g) because honey contains about 17% water. However, because honey is denser than sugar, a tablespoon of honey actually contains more calories than a tablespoon of sugar. Virtually all the calories come from sugar — honey is 82.4% sugar with negligible protein, fat, or fibre.

Is honey healthier than sugar?

From a SpikeSaver and glucose perspective, honey and sugar are very similar. Honey has a slightly lower GI (55-58) compared to table sugar (65) due to its higher fructose content, but at 82.4g sugar per 100g, the practical difference is minimal. Honey does contain trace amounts of vitamins, minerals, and antioxidants that sugar lacks, but in quantities too small to be nutritionally significant at normal serving sizes. The key insight: honey is NOVA 1 (unprocessed) while refined sugar is NOVA 2, but both deliver a large sugar load.

Does honey spike blood sugar?

Yes, honey does spike blood sugar, though slightly less sharply than table sugar. With a GI of 55-58, honey sits at the medium-high boundary. One tablespoon delivers 17.3g of sugar, which will cause a noticeable glucose response. The perception that honey is 'safe' for blood sugar because it is natural is a common misconception. If you are managing blood sugar, treat honey with the same caution as any other concentrated sugar source — measure portions carefully and pair with protein or fat to slow absorption.

Glucose: Very LowNOVA 1

Nutritional Information for Honey

Honey is one of nature's most concentrated sugar sources — approximately 82g of sugars per 100g, delivering around 330 kcal. From a SpikeSaver perspective, honey presents an interesting paradox: it is classified as NOVA 1 (unprocessed) for pure honey, yet it is almost entirely sugar. The GI is moderate-to-high at approximately 55-58, lower than table sugar (GI ~65) due to its higher fructose content. The key SpikeSaver insight: 'natural' does not mean 'low sugar'. A tablespoon of honey contains roughly 17g of sugar — more than many people realise when drizzling it on porridge or into tea.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	331 kcal / 1408 kJ	70 kcal
Protein	0.3g	0.1g
Carbohydrates	82.4g	17.3g
of which sugars	82.4g	—
Fat	0g	0g
of which saturated	0g	—
Fibre	0.2g	—
Salt	0.03g	—

Serving size: 1 tablespoon (~21g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Honey has a glycaemic index of approximately 55-58, which sits at the boundary of medium and high GI. This is lower than table sugar (GI ~65) because honey contains more fructose than glucose, and fructose has a lower glycaemic impact. However, at 82.4g of sugar per 100g, the glycaemic load of even a small serving is significant. One tablespoon delivers 17.3g of pure sugar. The SpikeSaver angle: honey is perceived as a healthy, natural sweetener, but from a glucose perspective it is almost identical to table sugar. Natural does not mean low-sugar.

Processing level

NOVA 1 (unprocessed)

Pure honey is classified as NOVA 1 — an unprocessed food produced by bees. It undergoes minimal processing: extraction from the comb, straining, and sometimes gentle heating to remain liquid (clear honey) or crystallisation control (set honey). There are no additives, preservatives, or flavourings in genuine honey. All Tesco own-brand honeys and Rowse honeys contain a single ingredient: honey. This makes honey NOVA 1 despite being 82% sugar — NOVA classification measures processing, not nutritional quality.

Honey at Tesco

Source: Tesco product page, October 2025

Tesco Squeezy Clear Honey 340G

£1.19*NOVA 1 (unprocessed)

Tesco Clear Honey 454G

£1.75*NOVA 1 (unprocessed)

Tesco Organic Set Honey 340G

£3.35*NOVA 1 (unprocessed)

Rowse Squeezy Clear Honey 340G

£2.90*NOVA 1 (unprocessed)

Tesco Set Honey 454G

£1.75*NOVA 1 (unprocessed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

The main watch-point with honey is portion size. Because it is perceived as natural and healthy, people often use it liberally — but every tablespoon delivers 17g of sugar and 70 kcal. Two tablespoons of honey on porridge adds 34g of sugar, which is more than a can of Coca-Cola (35g). All pure honeys at Tesco are NOVA 1 with identical sugar profiles (81-82g/100g), so the choice between Tesco own-brand (£1.19/340g) and Rowse (£2.90/340g) is about taste preference, not nutritional difference. Budget tip: Tesco Clear Honey 454G at £1.75 offers the best value per gram.

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