Widget 30 · Raw Honey Guide
Select a honey variety and serving size to see its glycemic index, glycemic load, and how it compares to other sweeteners.
Most common US variety; closest to "average honey" GI
Glycemic Load
10.0
Serving
21 g
Carbs
17.2 g
Calories
64 kcal
GL = (GI × carbs per serving) ÷ 100 = (58 × 17.2) ÷ 100 = 10.0. GL ≤10 = Low · 11–19 = Medium · ≥20 = High (WHO/FAO classification).
Honey varieties highlighted. GI reference point: pure glucose = 100.
* Maple syrup GI ~54 (sucrose-dominant; varies by grade). Agave nectar GI ~17 but extremely high fructose (~85 g/100 g) — low GI does not equal metabolically neutral.
Ranked lowest to highest GI. Values from Atkinson et al. (2008) and Bogdanov et al. (2008). Fructose % drives GI: higher fructose = lower GI.
| Variety | GI | Fructose % | GL / tbsp |
|---|---|---|---|
| Acacia (Black Locust) | 32 | 42% | 5.5 |
| Tupelo | 35 | 44% | 6.0 |
| Sage | 46 | 40% | 7.9 |
| Manuka | 54 | 38% | 9.3 |
| Linden (Lime Blossom) | 55 | 38% | 9.5 |
| Sidr (Lote Tree) | 55 | 37% | 9.5 |
| Orange Blossom | 56 | 37% | 9.6 |
| Wildflower | 57 | 37% | 9.8 |
| Clover(selected) | 58 | 37% | 10.0 |
| Lavender | 59 | 36% | 10.2 |
| Eucalyptus | 60 | 36% | 10.3 |
| Chestnut | 60 | 36% | 10.3 |
| Blueberry | 62 | 35% | 10.7 |
| Sourwood | 63 | 35% | 10.8 |
| Avocado | 65 | 34% | 11.2 |
| Heather (Ling) | 67 | 33% | 11.5 |
| Buckwheat | 73 | 36% | 12.6 |
GL/tbsp calculated for a 21 g serving (standard tablespoon of honey, density ≈1.42 g/mL). Color: green = Low (≤10) · amber = Medium (11–19).
Honey's glycemic index is determined by its fructose-to-glucose ratio. Fructose has a GI of ~19 (metabolised primarily by the liver without requiring insulin), while glucose has a GI of 100. High-fructose honeys like acacia and tupelo have a GI of 32–35 — half that of table sugar.
The ratio is set by the nectar source: black locust (Robinia pseudoacacia) blossoms produce nectar with an unusually high fructose fraction, while buckwheat and heather produce nectar closer to a 1:1 fructose-to-glucose ratio, raising the GI toward 65–73.
Note that even the highest-GI honeys (buckwheat, GI 73) have a glycemic load of 12–13 per tablespoon — in the medium range, comparable to a slice of wholegrain bread. For a 1 tsp serving, GL drops to ~4 for any honey variety, firmly in the low tier.
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