Reducing the amount of sugar in your diet is one of the best health choices you can make. Most sugar consumed by Americans comes from soft drinks and snacks, though many people use table sugar to sweeten food and beverages, especially coffee or tea.

If you’re looking to make healthier choices, should you be using honey instead?

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The Breakdown

Honey and sugar are both made of glucose and fructose. The fructose and glucose molecules found in table sugar are chemically bound together into a larger molecule called sucrose. Table sugar is made up exclusively of these larger sucrose molecules.

The composition of honey is slightly different. Instead of sucrose, the fructose and glucose molecules float separately, and there is slightly more fructose than glucose in honey. Fructose is inherently sweeter than glucose, which is why honey tastes sweeter than sugar.

Honey is made of approximately 17% water, while table sugar contains less than 1% water. Plus, honey contains a trace amount of pollen, wax, and nutrients.

A Closer Look at Calorie Count

Replacing a teaspoon of sugar with a teaspoon of honey will increase the calorie count. A single teaspoon of honey has 22 calories, whereas there are 16 calories for a teaspoon of sugar. This may seem counterintuitive—a teaspoon of honey contains only 83% sweeteners vs. 99% for table sugar.

The caloric difference is due to the higher density of honey compared to table sugar. A tablespoon of honey weighs 28 grams, which is twice the weight of a tablespoon of sugar at 16 grams, something to keep in mind when adding to your food or drinks.

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Trace Nutrients

Honey contains trace amounts of minerals & vitamins, but the amounts are so minuscule and not a viable source of nutrients.

Honey has been shown to have antibacterial and anti-inflammatory properties, as well as heart-healthy antioxidants.

Honey or Sugar?

Both products will add sweetness to your food and drinks, but honey might be a better choice. The consistency lends itself well to mixing, especially in yogurt. Just remember: use about half the amount of honey as you would if you were using table sugar instead.

Craving more nutritional insights? Download the Fooducate app to track your daily meals, get in-depth ingredient analysis, and join a supportive community on a mission to eat healthier every day.

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