Label and portion guide
Honey Nutrition Facts: Read Calories, Carbs & Added Sugars
Use a 21 g USDA reference to read honey calories, carbohydrate, sugars and potassium, then compare your jar's serving size and added-sugars %DV.
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A 21 g USDA reference
USDA FoodData Central record 169640 reports values per 100 grams. Scaled to 21 grams, the reference is about 64 calories, 17.3 grams of total carbohydrate, 17.2 grams of total sugars, 0.06 gram of protein, no fat and 10.9 milligrams of potassium. These are general reference values, not a laboratory result for every jar.
- Calories
- ~64 kcal
- Total carbohydrate
- ~17.3 g
- Total sugars
- ~17.2 g
- Protein
- ~0.06 g
- Total fat
- 0 g
- Potassium
- ~10.9 mg
The 21 g amount is a comparison reference. There is no universal serving recommendation; use the gram weight and nutrient values printed on the jar you have.
Read serving size first
FDA says serving size reflects what people typically consume; it is not a recommendation. Compare jars by equal gram weight, then read calories, total carbohydrate and total sugars for that amount.
Count honey as added sugar
FDA includes honey among added sugars. About 17.2 grams is roughly 34% of FDA's 50-gram Daily Value for a 2,000-calorie diet. The %DV is a label reference, not a personal target or prescription.
What varies—and what the variation does not prove
Codex describes honey as predominantly fructose and glucose, with color, consistency, flavor and aroma that can vary by origin. Those product characteristics do not establish a disease benefit or a clinically preferred jar.
A small study of 12 healthy adults tested four U.S. honeys using portions that supplied 50 grams of carbohydrate. It found no statistically significant glycemic-index differences among the four samples. A result belongs to the tested batch, population, reference food and method; it does not support exact varietal rankings or an acacia selection protocol for diabetes.
ADA explains that total carbohydrate is the label number to use for carbohydrate counting. Diabetes meal and medication decisions are individualized with a care team; no honey variety has a universally safe dose.
Honey can contain compounds measured in antioxidant assays, but an assay or darker color is not a clinical outcome. NCCIH's antioxidant overview is about supplements—not honey—and illustrates why antioxidant activity alone should not be turned into disease-prevention or treatment claims.
Processing and storage can change measured honey characteristics, but this guide does not treat “raw” as a nutrition verdict. The Codex standard sets product composition and quality boundaries; it does not establish retail honey as a therapeutic food.
Official and primary sources
- USDA FoodData Central — Honey, FDC 169640
- FDA — Added Sugars on the Nutrition Facts Label
- FDA — Serving Size on the Nutrition Facts Label
- American Diabetes Association — Types of Carbohydrates
- Ischayek and Kern — four-honey GI study (PMID 16863724)
- NCCIH — Antioxidant Supplements: What You Need To Know
- Codex Alimentarius — Standard for Honey CXS 12-1981
Use the numbers for your next decision
Check the claims and serving details on a jar, or convert a recipe by weight. These first-party tools do not recommend a merchant or a universal portion.
Frequently asked questions
How many calories and carbohydrates are in 21 grams of honey?
Using USDA FoodData Central record 169640 as a general reference, 21 grams of honey provides about 64 calories, 17.3 grams of total carbohydrate and 17.2 grams of total sugars. Your jar's Nutrition Facts label is the source for its declared serving and nutrient amounts.
Is 21 grams of honey a recommended serving?
No. It is a reference amount used here to translate the USDA values. FDA explains that a labeled serving reflects the amount people typically consume, not a recommendation of how much to eat. Compare the gram weight on your jar before applying these numbers.
Does honey count as added sugar?
Yes for FDA labeling and dietary accounting. FDA includes honey among added sugars and uses a 50-gram Daily Value on a 2,000-calorie diet. About 17.2 grams is roughly 34% of that labeling reference; the Daily Value is not a personal target or prescription.
Is honey a meaningful source of vitamins or minerals?
A 21-gram USDA reference provides about 10.9 milligrams of potassium, 0.06 gram of protein and no fat. Other micronutrients occur only in small amounts in this reference portion; use foods with substantial declared amounts when micronutrient intake is the decision.
Can a study result rank honey varieties for blood sugar?
No. A small study of 12 healthy adults tested four U.S. honeys under a specific method and found no statistically significant differences among them. Glycemic-index results depend on the tested batch, reference, participants and method; they do not establish a clinically preferred variety or predict an individual's response. ADA guidance emphasizes total carbohydrate and an individualized care plan.