Honey
A quick carb source for pre-workout toast or oats, at about 64 kcal per tablespoon.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Honey for gym-goers
Per 100 g, honey provides 304 kcal, 0.3 g protein, 82.4 g carbohydrate (0.2 g fiber, 82.1 g sugars) and 0 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 tbsp, about 21 g) comes to roughly 64 kcal and 0.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Honey
Honey is a natural syrup made by bees and is almost entirely sugar, mainly fructose and glucose, with a little water and trace compounds. Thanks to the water it has slightly fewer calories per gram than table sugar. Nutritionally, though, it's a fast carbohydrate with negligible protein, fat or fiber.
In a gym diet
A tablespoon gives roughly 17 g of carbohydrate and about 64 kcal, with no fat to slow digestion, which is why lifters use honey as a quick carb before training or during long sessions. The glucose-fructose mix may be absorbed well during prolonged exercise, and some endurance athletes prefer it for that reason. Outside the training window it's just added sugar, so keep it to small measured amounts on a cut. It's also an easy way to sweeten plain Greek yogurt, oats or protein shakes.
Preparation and cooking
No prep needed, but spoon measurements tend to underestimate, because honey clings and heaps. A scale is more accurate. Stirring it into hot oats or tea doesn't change the calories, though very high heat can darken it and alter the flavor.
Buying and storage
The label should say pure honey with no added syrups. Blends and honey-flavored syrups exist, and they're often cheaper for a reason. Sealed at room temperature it keeps for a very long time. Crystallization is natural; warm the jar gently in warm water to reverse it.
Things to watch
Never give honey to infants under 12 months because of the risk of infant botulism, a warning food-safety agencies repeat worldwide. Dietary guidelines count it as free or added sugar, so being natural doesn't change how it fits your daily sugar budget.
Meal ideas
- Pre-workout toast: sourdough slice with a thin layer of peanut butter and one teaspoon of honey.
- Recovery bowl: skyr, honey, frozen berries and a small handful of granola.
- Long-session fuel: water bottle mixed with a tablespoon of honey and a pinch of salt.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 14 Snacks & Other
| Protein per 100 kcal | 0.1 g | #13 of 14 |
| Protein per 100 g | 0.3 g | #12 of 14 |
| Fiber per 100 g | 0.2 g | #13 of 14 |
| Lowest calories per 100 g | 304 kcal | #7 of 14 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Jam / preserves, strawberry
278 kcal · P 0.4 · C 68.9 · F 0.1
→Maple syrup, pure
260 kcal · P 0 · C 67 · F 0.1
→Applesauce, unsweetened
42 kcal · P 0.2 · C 11.3 · F 0.1
→Dark chocolate, 70-85% cacao
598 kcal · P 7.8 · C 45.9 · F 42.6
→Rice cakes, brown rice, plain (unsalted)
387 kcal · P 8.2 · C 81.5 · F 2.8
→Pretzels, hard, salted
380 kcal · P 10.3 · C 79.8 · F 2.9
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in honey?
Honey has about 304 kcal per 100 g, or roughly 64 kcal per 1 tbsp (21 g).
How much protein is in honey?
About 0.3 g of protein per 100 g and 0.1 g per 1 tbsp. That works out to 0.1 g per 100 kcal, so it's not primarily a protein source.
Is honey good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is honey healthier than sugar for athletes?
Honey has trace antioxidants and small amounts of minerals, but in normal portions they hardly matter, and its effect on energy intake is very close to sugar's. For fueling training the two work about the same. Pick honey for taste and convenience, not for major health benefits.
Why did my honey turn solid?
Honey is a supersaturated sugar solution, and glucose naturally crystallizes out over time, faster in cool storage. It isn't spoiled. Stand the jar in warm water and it turns liquid again.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.