Many people are looking at honey with interest to use as a cough suppressant or making wound dressings to using as a way to beat allergies or to try in recipes as an alternative to sugar and other sweeteners. Is this sweet substance made by bees healthy? Learn nutrition facts about honey and how it stacks up to other added sugars in a diet.
Honey as an Added Sugar
The United States Department of Agriculture’s (USDA) MyPyramid website lists honey under discretionary calories as an added sugar. In order to maintain a healthy weight, the USDA recommends eating nutritionally dense foods, such as those that are in their lowest calorie form, that will meet a person’s caloric requirements and nutritional needs.
Discretionary calories, such as added sugars like honey, may then be consumed according to a person’s energy and nutritional needs. The vast number of Americans tend to overindulge in discretionary calories, which can result in obesity and less than optimal health.
How Nutritious is Honey?
According to the USDA, one cup of honey contains 304 calories, compared to 387 calories in one packet of granulated sugar, 528 calories in a cup of brown sugar, and 583 calories in a cup of high fructose corn syrup. (Calories were converted from teaspoons to cups by multiplying by 48.)
According to the American Dietetic Association, honey tastes sweeter than granulated sugar, and people may not need to use as much honey to achieve the same sweet taste. Honey does not contain saturated fat, caffeine, ethyl alcohol, or cholesterol.
The USDA reports that one cup of honey contains:
- 82 grams of carbohydrates
- Glucose, galactose, fructose, and maltose
- Potassium (52mg)
- Calcium (6mg)
- Fluoride (7mg)
- Riboflavin (3mg)
- Magnesium (2mg)
- Phosphorus (4mg)
- Sodium (4mg)
- Folate (2mcg)
- Manganese (8mg)
What is Not in Honey?
Some people may think that honey contains many vitamins, fiber, or other healthy substances that are necessary for a healthy diet. However, many of these substances are not found in this natural added sweetener.
Honey, according to the USDA, does not contain any of the following:
- Dietary fiber
- Iron
- Carotine (alpha or beta)
- Thiamine
- Niacin
- Retinol
- Vitamins A, B (including B-6 and B-12), C, E, K
- Leucine
- Lycopene
Is Honey Good for You?
A healthy diet limits the number of discretionary calories, including added sweeteners like honey. Unfortunately most American diets contain far more added calories than needed, but honey may be used in moderation along with a sensible diet, such as following recommendations of the Food Guide Pyramid, in order to sweeten foods. Babies under one year should not eat honey due to the risk of botulism in that age group.
Readers may also wish to read the following articles:
- Honey May be Best Cough Syrup
- What is A1c? Diabetes Blood Sugar Number
- What is Diabetes?
- Hexagons in Nature
- The Many Signs of Vitamin B-12 Deficiency
This article is for informational purposes only and should not be considered medical advice.
Katrena Wells - Katrena Wells is a RN in NC with 17 1/2 years of experience in oncology, an educator since 1995, and has taught exercise classes since ...
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