Foods · Comparisons
Honey vs Sugar: calories and nutrition compared
The short answer
Gram for gram, there are about 27% more calories in sugar than in honey. Per 100 g: honey ≈304 calories, sugar ≈387. In a typical portion, 1 oz of honey is about 86 calories and 1 oz of sugar about 110.
Side by side, per 100 g
| Per 100 g | Honey | Sugar |
|---|---|---|
| Calories | 304 kcal | 387 kcal |
| Protein | 0.3 g | 0 g |
| Carbohydrate | 82.4 g | 100 g |
| of which sugars | 82.1 g | 99.8 g |
| Fibre | 0.2 g | 0 g |
| Fat | 0 g | 0 g |
Per typical portion
| Portion | Grams | Calories | Protein | |
|---|---|---|---|---|
| Honey | 1 oz | 28 g | 86 | 0.1 g |
| Sugar | 1 oz | 28 g | 110 | 0 g |
Protein per 100 calories
Per 100 calories: about 0.1 g of protein in honey, about 0 g in sugar.
Which one to pick
- Fewer calories per bite: Honey.
- More protein per calorie: Honey.
- More fiber: Honey.
Both can fit your day. How much you eat changes the total more than which one you pick, so weigh or measure the portion when it matters.
Source
Nutrient values from USDA FoodData Central: Honey (FDC 169640), Sugar (FDC 169655).