Sweet things

Honey nutrition, and why the portion matters.

1 tbsp of honey lands at 64 calories and brings 0.1 g of protein with it. Specifically, this is the USDA record “Honey”. Pick a portion in the panel and it recalculates on the spot; the nutrient table further down moves with it.

By Alen Yaco · Updated 20 September 2026

Every value traces to USDA FoodData Central (169640); Daily Values follow the FDA label rules.

The calorie count for honey

Count 64 calories for 1 tbsp of honey, or 304 for every 100 g. The portion weights in the table are USDA’s own measurements.

Protein in honey, measured

There are 0.1 g of protein in 1 tbsp of honey, or 0 percent of the 50 g the FDA uses as a daily reference. Honey is not a protein food in any sense. What it supplies is carbohydrate.

The calorie breakdown runs 0 percent protein to 0 percent fat to 100 percent carbohydrate. Functionally, that is mostly a carbohydrate.

Kitchen notes on honey

Honey is flower nectar gathered and concentrated by bees. You can find it liquid, set, or still in the wax comb. Mono-floral varieties carry the distinct character of specific blossoms, like clover or heather. Look for raw, unfiltered jars if you prefer stronger pollen aromas and a less processed texture.

High heat destroys the delicate floral aromas of honey and makes it scorch easily. It attracts moisture from the air, which affects baking textures. The most common error is boiling it too vigorously, which turns the complex floral flavours bitter. Always add it late in the cooking process to preserve its unique character.

This sweetener cuts through rich, salty cheeses in Mediterranean platters and glazes roasted root vegetables in British roasts. It balances sharp vinegar in French dressings and coats savoury marinades in East Asian stir-fries. Use it sparingly, as its intense sweetness can easily mask more subtle ingredients.

Micronutrients in honey

Nothing in honey reaches a large share of a Daily Value per serving. The full record is tabulated below and follows the panel.

Sugar accounts for 82 g in every 100 g.

How far honey goes in a day

1 tbsp of honey uses 3 percent of a 2,000 calorie day and returns 0 percent of the protein reference. Your own budget is probably not 2,000; the TDEE calculator works it out, and the macro calculator splits it into protein, carbs and fat.

Using honey: three recipes

These are the Calorie Counter Team’s recipes for honey. Their nutrition panels are arithmetic: ingredient weights multiplied through USDA records, divided by servings.

Dinner · British

Honey and Mustard Glazed Chicken

Chicken thighs roasted in a glaze of honey, mustard, and soy sauce.

45 min · serves 2

391kcal

41gprotein

14gfat

26gcarbs

Ingredients

• Chicken thighs, skinless and boneless 400 g
• Honey 60 g
• Dijon mustard 30 g
• Soy sauce 15 g
• Olive oil 10 g
• Salt 2 g

Method

1. Whisk the honey, Dijon mustard, soy sauce, olive oil, and salt together in a bowl.
2. Coat the chicken thighs thoroughly in the honey mixture.
3. Arrange the chicken in a single layer in a baking dish.
4. Bake at 190C for 35 minutes until the chicken is cooked through and the glaze is brown.

6 USDA records went into this total. It describes the ingredients as weighed, not the dish after cooking losses.

Side · British

Honey Glazed Carrots

Carrots cooked on the hob and glazed with honey, butter, and lemon juice.

20 min · serves 4

127kcal

1.3gprotein

5.4gfat

20gcarbs

Ingredients

• Carrots 500 g
• Honey 40 g
• Butter unsalted 25 g
• Lemon juice 15 g
• Salt 2 g
• Water 100 g

Method

1. Slice the carrots diagonally into 1 centimetre rounds.
2. Place the carrots, water, unsalted butter, honey, and salt into a saucepan.
3. Cover and simmer over medium heat for 10 minutes until the carrots are tender.
4. Remove the lid and boil for 5 minutes until the liquid reduces to a glossy glaze.
5. Stir in the lemon juice before serving.

Figures are per serving and come from 6 USDA FoodData Central entries; cooking will shift them slightly.

Dinner · British

Honey and Mustard Glazed Salmon

A baked salmon dish coated in a glaze of honey and Dijon mustard.

20 min · serves 2

409kcal

30gprotein

24gfat

18gcarbs

Ingredients

• Salmon fillets 280 g
• Honey 40 g
• Dijon mustard 30 g
• Soy sauce 15 g
• Olive oil 10 g
• Salt 2 g

Method

1. Heat the oven to 200C.
2. Whisk the honey, mustard, soy sauce, olive oil, and salt in a small bowl.
3. Place the salmon fillets on a baking tray lined with greaseproof paper.
4. Brush the honey mixture evenly over the salmon fillets.
5. Bake the salmon for 12 minutes until it is cooked through.

Nutrition per serving, calculated across 6 USDA ingredient records. Expect small differences once cooked.

Calorie Counter Team, food critic

Putting honey on a plate

To see how honey adds up in a meal, here it is beside two ordinary companions, all three from USDA figures.

Honey beside its neighbours

All figures are for 100 g. Check the form column before comparing a raw food with a cooked one.

Questions about honey

How many calories does 1 tbsp of honey have?

1 tbsp of honey is 64 calories. That comes from the USDA record “Honey” (FDC 169640), which is 304 calories per 100 g.

Is there much protein in honey?

1 tbsp of honey has 0.1 g of protein. By weight that is 0.3 g per 100 g, and the serving covers 0 percent of the Daily Value.

Can you eat honey when trying to lose weight?

Weight change comes from the whole week’s intake. 1 tbsp of honey contributes 64 calories and 0.1 g of protein (0 percent of its energy), so pair it with something that carries more protein.

Why has my liquid honey turned cloudy and solid?

Crystallisation is a natural process where the glucose separates from the water. It does not mean the honey has spoiled. You can liquefy it again by placing the jar in a bowl of warm water until the crystals melt.

Can honey be used as a direct substitute for sugar when baking?

No, because honey adds liquid and browns much faster than granulated sugar. You must reduce other liquids in your recipe and lower the oven temperature slightly to prevent the crust from burning before the centre bakes.

Sources

• Honey — USDA FoodData Central, FDC ID 169640
• Daily Values for nutrition labelling, 21 CFR 101.9