Honey: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: as eaten
Honey: 304 kcal, 0.3 g protein, 0 g fat and 82.4 g carbohydrate per 100 g. A typical portion is 1 tablespoon (21 g): about 64 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in sugar · 91%
- Low in fat
| Nutrition | per 100 g | % daily value | portion (21 g) | % daily value |
|---|---|---|---|---|
| Calories | 304 kcal | 15% | 64 kcal | 3% |
| Protein | 0.3 g | 1% | 0.06 g | 0% |
| Fat | 0 g | — | 0 g | — |
| Carbohydrate | 82.4 g | — | 17.3 g | — |
| Fibre | 0.2 g | 1% | 0.04 g | 0% |
| Sugar(limit) | 82.1 g | 91% | 17.2 g | 19% |
| Saturated fat(limit) | 0 g | 0% | 0 g | 0% |
| Sodium(limit) | 4 mg | 0% | 0.84 mg | 0% |
Typical portion: 1 tablespoon, 21 g, about 64 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: natural honey.
About this food: Honey
The USDA entry is a generic honey, so it fits the usual flower, linden or sunflower kinds on Ukrainian stalls without much error. Small differences between varieties exist, but they are well within the margin of how you measure a spoon. Honey is almost all sugar: 82.4 g of carbohydrate per 100 g and next to no fat or protein, at 304 kcal per 100 g.
Honey is heavier than most liquids, so a tablespoon of it is about 21 g, noticeably more than a tablespoon of water. That tablespoon gives 64 kcal. Honey in a spoon and honey that runs back into the jar look very different: a heaped spoon with a drip hanging from it can weigh nearly double a level one. In tea, a teaspoon is closer to a third of the tablespoon, so count a teaspoon as such rather than rounding up.
Crystallised honey is the same food as liquid honey and its energy does not change. It simply set into a solid; stand the jar in warm water, below boiling point, to make it runny again. Creamed and comb honey have the same figures per 100 g, but with comb you eat a bit of wax, so only weigh the honey part. Honey is often added to baking, oatmeal or yoghurt, and in those cases it adds to the total without being visible, so write it as its own line.
What it is high and low in
No tracked vitamin or mineral in 100 g of honey reaches 10% of the daily reference, so its main contribution to a day is energy.
It is also high in nutrients with a daily limit: sugar (91%) (share of the daily limit). It is low in fat (up to 3 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared honey with the five foods in our table that are closest in composition (Jam, Sugar, Marshmallows, Sweetened condensed milk and Cola), per 100 g.
Rank among the six: Protein (1 = most): 4th of 6; Calories (1 = fewest): 3rd of 6; Fibre (1 = most): 2nd of 6; Carbohydrate (1 = fewest): 5th of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Honey | 304 | 0.3 | 0 | 82.4 | 0.2 |
| Jam | 278 | 0.4 | 0.1 | 68.9 | 1.1 |
| Sugar | 387 | 0 | 0 | 100 | 0 |
| Marshmallows | 318 | 1.8 | 0.2 | 81.3 | 0.1 |
| Sweetened condensed milk | 321 | 7.9 | 8.7 | 54.4 | 0 |
| Cola | 42 | 0 | 0.3 | 10.4 | 0 |
All values per 100 g.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 169640: "Honey"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (as eaten). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight matches one of USDA's own household measures for this entry.
Calorie and nutrient questions
How many calories are in 100 g of honey?
304 kcal per 100 g, with 0.3 g protein, 0 g fat and 82.4 g carbohydrate. A typical portion (1 tablespoon, 21 g) has about 64 kcal.
How much protein is in honey?
100 g has 0.3 g of protein, which is 1% of a 50 g daily reference, and a typical portion (21 g) has 0.1 g. Protein supplies 0% of its calories.
Which vitamins and minerals does honey contain?
No tracked vitamin or mineral reaches 10% of the daily reference per 100 g, or USDA has no value for it. What this food mainly provides is energy: 304 kcal per 100 g.