Honey
Moderate nutritional value
A natural sweetener made by bees, composed mostly of fructose and glucose with trace enzymes, minerals and antioxidants.
Honey is a concentrated natural sugar solution (~80% sugars, mainly fructose and glucose) produced by bees from flower nectar. Raw honey retains small amounts of enzymes (diastase, invertase), organic acids, polyphenols and trace minerals, and has mild antibacterial properties thanks to hydrogen peroxide and, in some varieties like manuka, methylglyoxal. Its glycemic index varies widely by floral source (roughly 35–85). Despite its healthier image, honey is still free sugar and should be consumed in moderation. Strong heating destroys its enzymes and forms hydroxymethylfurfural (HMF), and it must never be given to infants under one year.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 0.3g | 0.5% |
| Fat | 0g | 0.0% |
| Carbs | 82.4g | 27.5% |
| Simple Sugars | 28.84g | Estimate |
| Complex Carbs | 53.36g | Estimate |
| Fiber | 0.2g | 0.8% |
| Water | 17g | 0.7% |
| Calories | 304 | 13.5% |
Glycemic Index
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Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Flavonoids | 6 | mg |
| Vitamin C | 0.5 | mg |
| Selenium | 0.8 | mcg |
Polyphenols & Antinutrients
Antinutrients (e.g. phytic acid, oxalates, tannins) are plant compounds that can reduce absorption of some minerals (iron, zinc, calcium). They are often beneficial in moderation (e.g. polyphenols are antioxidants). Soaking, fermenting, or pairing with vitamin C can improve mineral absorption.
Beneficial compounds that may reduce absorption of some minerals (iron, zinc, calcium, magnesium). Consider pairing with vitamin C or consuming separately from mineral-rich meals to improve absorption.
| Compound | Amount | Unit |
|---|---|---|
| Polyphenols | 60 | mg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B2 | 0.04 | mg | 3.1% |
| vitamin B3 | 0.12 | mg | 0.8% |
| vitamin B6 | 0.02 | mg | 1.2% |
| vitamin B9 | 2 | mcg | 0.5% |
| vitamin C | 0.5 | mg | 0.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 6 | mg | 0.6% |
| iron | 0.42 | mg | 2.3% |
| magnesium | 2 | mg | 0.5% |
| phosphorus | 4 | mg | 0.6% |
| potassium | 52 | mg | 2.0% |
| sodium | 4 | mg | 0.2% |
| zinc | 0.22 | mg | 2.0% |
| copper | 0.04 | mg | 4.4% |
| manganese | 0.08 | mg | 3.5% |
| selenium | 0.8 | mcg | 1.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | - | — | ||
| Isoleucine | - | — | ||
| Leucine | - | — | ||
| Lysine | - | — | ||
| Methionine | - | — | ||
| Phenylalanine | - | — | ||
| Threonine | - | — | ||
| Tryptophan | - | — | ||
| Valine | - | — |
Compare with other products
Values per 100 g
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Cannot be combined with:
- • Hot drinks and cooking above ~60°C (enzymes are destroyed and hydroxymethylfurfural (HMF) forms)
- • Any food for infants under 12 months (risk of infant botulism from Clostridium spores)
- • White bread, pastries and other high-GI carbs (stacks a rapid blood sugar spike on top of honey's own)
- • Sugary desserts and sweetened dairy in the same meal (excessive free-sugar load in one sitting)
- • Fructose-rich fruits and juices (apples, pears, grapes) for fructose-sensitive people — may worsen bloating
- • Caution with diabetes medications (~80% sugars; large amounts interfere with glycemic control)