Honey: A Little Sweet Treat Provided by our Pollinators

Honey is produced by honeybees (not all bees!) from the nectar of flowering plants. The flavor, color, and texture of honey actually can vary depending on the flowers that the bees visit. So, if you’ve had honey once, it doesn’t mean that you have tried all the honey! Honey is mostly carbohydrates – sugar, to be exact – at 80-85%; the rest is water (10-17%) and very little protein (0.1-0.4%). Honey also contains vitamins, minerals, and antioxidants. When it comes to honey color, darker varieties usually contain slightly more antioxidants than lighter ones.

Now, let’s get to the main question on most people’s minds. Is honey healthier than white sugar?

Honey is sometimes promoted as a healthier alternative to table sugar. While honey does contain small amounts of antioxidants and vitamins and minerals that aren't found in the same amounts in refined sugar, honey is still an added sugar and is not a low-calorie food. In fact, one tablespoon of honey contains 60 calories and 17 grams of carbohydrates (1 tablespoon of white sugar contains 50 calories and about 14 grams of carbohydrates).

More research is needed on the health benefits of honey; however, some studies suggest it may benefit upper respiratory tract infections and soothe coughing. We do know that an overall lower-added-sugar diet has better health outcomes than a higher-added-sugar diet.

There are some honey safety considerations that need to be addressed.

1. Children under one year old should NOT be given honey, in any form, whether fresh or baked into products. Clostridium may be found in honey and can cause infant botulism due to infants' underdeveloped, weak digestive tracts.
2. From a food safety perspective, honey is indefinitely good unless it is contaminated with other foods (e.g., using a knife in the peanut butter jar and then dipping it into the honey jar).
3. Hard chunks in honey are not an indication that it is bad, as honey can crystallize with age. Gently warm the jar, the honey will soften, and the hard chunks will dissolve.

If you choose to use honey in place of white sugar during cooking and baking, consider these things before using:

1. Honey is sweeter than regular sugar. For every 1 cup of sugar, use ½ to 2/3 cup honey.
2. Honey has more water than regular sugar. For every 1 cup of honey, reduce 2 tablespoons to ¼ cup of other liquid from recipe.
3. Honey is more acidic than regular sugar. For every 1 cup of honey, add ¼ teaspoon baking soda
4. Honey burns faster than regular sugar. Reduce heat by about 25°F.

For best results, choose recipes that have already been tested and list the amount of honey needed! Get some inspiration and try some tasty honey recipes from https://honey.com/recipes

Honey can be enjoyed as part of a balanced diet. Think of it as a flavorful sweetener rather than a cure-all, and use it in moderation alongside plenty of fruits, vegetables, whole grains, protein, and healthy fats.

by Chelsea King, Nutrition, Food Safety and Health Agent 2026