Honey vs sugar: The calorie myth and health realities
Honey is often considered a healthier alternative to white sugar—it is natural, aromatic, and contains valuable nutrients. But does it actually have fewer calories than sugar? In this article, we compare both products in terms of calorie content, composition, and health impact.
Many people seeking healthier alternatives to white sugar turn to honey, believing it is less calorific and better for health. Although honey is indeed regarded as a more natural sweetener, it's worth closely examining its nutritional values to dispel doubts about its calorie content.
Honey or sugar - which has more calories?
From an energy standpoint, honey and sugar differ slightly. Sugar (sucrose) contains about 400 calories in 100 grams, while honey provides about 300–330 calories in the same volume. It seems that honey has fewer calories, but it's important to remember that honey is also heavier and denser—one tablespoon of honey weighs more than a tablespoon of sugar, which can level the difference when comparing by volume rather than by weight.
Honey and sugar - differences in composition
Differences also appear in composition. Sugar is pure sucrose, whereas honey mainly contains glucose and fructose, as well as trace amounts of vitamins, enzymes, and antioxidants. Although they are not present in large quantities, these are what make honey perceived as more valuable. Nevertheless, in terms of impact on blood sugar levels, both sweeteners act similarly.
Does honey have a lower glycaemic index than sugar?
It's also worth noting the glycaemic index. White sugar has a high glycaemic index (about 65), while the glycaemic index of honey depends on its type but usually ranges from 50 to 60. This means that honey may cause a slightly smaller spike in blood glucose levels, which is particularly important for people concerned about sugar stability or suffering from insulin resistance.
Ultimately, honey has slightly fewer calories than sugar per 100 grams, but the differences are not significant enough to consider it a low-calorie product. If you care about reducing calories, it's best to primarily decrease the overall amount of sweeteners consumed, regardless of their type.
