Widget 31 · Raw Honey Guide
How much of two lab-measured antioxidant markers is in your serving: phenolics for 8 honey types, and the ORAC range for honey in general. Measured values only; no intake targets.
Colour 166.4 mm Pfund · FRAP 0.402 µmol Fe²⁺/mL · DPPH 42.0%
Phenolics in this serving
38.3 mg GAE
Buckwheat honey, Polish study
ORAC, any honey
65–342 µmol TE
Range across 7 floral sources, 2002 US study
Serving
21 g
Calories
64 kcal
Phenolics = 182.6 mg/100 g × 21 g ÷ 100 = 38.3 mg. ORAC = 21 g × 3.1–16.3 µmol TE/g; the study's summary gives the range, not a value per honey, so the ORAC figure does not change with the honey type you pick. Calories: USDA, 304 kcal per 100 g.
Phenolic content, ORAC and FRAP are measured in a test tube. In June 2012 USDA removed its ORAC database, saying the values have no relevance to the effects of specific bioactive compounds on human health (report). Use this calculator to compare honeys, not as a reason to eat more honey.
Group means from 49 Polish honeys, highest phenolics first. Per-tablespoon column uses 21 g (USDA).
| Honey | mg GAE/100 g | per tbsp | mm Pfund | FRAP |
|---|---|---|---|---|
| Multifloral (dark) | 187.6 | 39.4 | 124.4 | 0.218 |
| Buckwheat | 182.6 | 38.3 | 166.4 | 0.402 |
| Heather | 91.8 | 19.3 | 125.2 | 0.141 |
| Honeydew | 86.0 | 18.1 | 109.9 | 0.323 |
| Nectar–honeydew | 57.1 | 12.0 | 115.2 | 0.205 |
| Rape (canola) | 33.2 | 7.0 | 81.5 | 0.03 |
| Multifloral (light) | 32.0 | 6.7 | 33.3 | 0.052 |
| Linden | 29.2 | 6.1 | 43.5 | 0.083 |
Colour is the clearest pattern in the data. Across the 49 Polish honeys, darker honey had more phenolics (Spearman r = 0.77) and a higher FRAP reading (r = 0.68); FRAP and phenolics tracked each other (r = 0.82). DPPH scavenging did not follow colour.
Colour is not the whole story. Heather and dark multifloral honey had the same colour (about 125 mm Pfund), yet heather had about half the phenolics. The 2002 US study likewise found the darkest honeys, such as buckwheat, at the top of its ORAC range, with ORAC tracking phenolic content (R² 0.95).
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