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Honey vs Sugar: Calories Compared
Honey is lower in calories (304 vs 387 per 100g). Honey has 0.3g protein per 100g versus 0g in Sugar.
Per typical serving, Honey provides 64 kcal (based on a 21g portion) versus Sugar at 15 kcal (4g). The average adult needs around 2,000 calories per day, so honey contributes 3.2% and sugar contributes 0.8% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Honey | Sugar |
|---|---|---|
| Calories | 304 kcal | 387 kcal |
| Protein | 0.3g | 0g |
| Carbohydrates | 82.4g | 100g |
| of which Sugars | 82.1g | 99.8g |
| Fat | 0g | 0g |
| of which Saturates | 0g | 0g |
| Fibre | 0.2g | 0g |
| Sodium | 4mg | 1mg |
| Potassium | 52mg | 2mg |
| Calcium | 6mg | 1mg |
| Iron | 0.4mg | 0.1mg |
| Vitamin C | 0.5mg | 0mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 1µg | 1µg |
| Riboflavin (B2) | 0mg | 0mg |
Nutrient-by-nutrient breakdown
- Calories: Sugar has more (387kcal vs 304kcal per 100g) — a difference of 83kcal. Honey is the lower-calories option if that is your priority.
- Protein: Honey has more (0.3g vs 0g per 100g) — a difference of 0.3g. Honey is the stronger source of protein here.
- Carbohydrates: Sugar has more (100g vs 82.4g per 100g) — a difference of 17.6g.
- Sugars: Sugar has more (99.8g vs 82.1g per 100g) — a difference of 17.7g. Honey is the lower-sugars option if that is your priority.
- Fat: both foods contain the same amount (0g per 100g).
- Saturated fat: both foods contain the same amount (0g per 100g).
- Fibre: Honey has more (0.2g vs 0g per 100g) — a difference of 0.2g. Honey is the stronger source of fibre here.
- Sodium: Honey has more (4mg vs 1mg per 100g) — a difference of 3mg. Sugar is the lower-sodium option if that is your priority.
- Potassium: Honey has more (52mg vs 2mg per 100g) — a difference of 50mg. Honey is the stronger source of potassium here.
- Calcium: Honey has more (6mg vs 1mg per 100g) — a difference of 5mg. Honey is the stronger source of calcium here.
- Iron: Honey has more (0mg vs 0mg per 100g) — a difference of 0mg. Honey is the stronger source of iron here.
- Vitamin c: Honey has more (0mg vs 0mg per 100g) — a difference of 0mg. Honey is the stronger source of vitamin C here.
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: both foods contain the same amount (1µg per 100g).
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Honey | % DV | Sugar | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Honey is the lower-calorie option at 304 kcal per 100g. If you need more protein, Honey provides more at 0.3g per 100g. For lower carbohydrates, Honey has fewer carbs at 82.4g per 100g.
Both honey and sugar can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Honey or Sugar?
Honey has 304 calories per 100g while Sugar has 387 calories per 100g. Sugar is higher in calories by 83 kcal per 100g.
Which has more protein, Honey or Sugar?
Honey contains 0.3g of protein per 100g. Sugar contains 0g of protein per 100g. Honey has more protein.
Is Honey healthier than Sugar?
Honey has 304 kcal, 0.3g protein, 82.4g carbs and 0g fat per 100g. Sugar has 387 kcal, 0g protein, 100g carbs and 0g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Honey or Sugar?
Honey contains 0.2g of fibre per 100g, and Sugar contains 0g per 100g. Honey has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Honey vs Sugar?
A typical 1 tablespoon of honey (21g) is around 64 calories. A typical 1 teaspoon of sugar (4g) is around 15 calories — a difference of 49 kcal per serving in favour of sugar.
Can I substitute Honey for Sugar in recipes?
When swapping snacks, portion size matters more than the food itself — check the serving size on packaging rather than assuming a like-for-like swap.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).