Is a Spoonful of Honey a Day Good for You?

Consuming two tablespoons of honey a day can offer health benefits such as antioxidants, better wound healing, and anti-inflammatory properties.

A spoonful of honey (about 21 grams) has the following nutritional content:

• Energy: 64 kcal
• Fructose (a type of carbohydrate): 8.6 grams
• Total carbohydrates: 17.3 grams 
• Protein: 0.06 grams
• Various minerals: calcium, iron, potassium, sodium, magnesium, zinc, copper, phosphorus, fluoride, and selenium
• Small amounts of vitamins (such as vitamin C, folate, B vitamins)
• Various antioxidants or polyphenols

Honey is a form of sugar and, hence, must be consumed in moderation. The World Health Organization recommends adults should obtain no more than 10 percent of their total calories from added sugar or natural sugars, including honey, fruit juices, and syrups. Additionally, according to the current Dietary Guidelines for Americans, less than six percent of an adult’s total calories should come from added sugar or natural sugars, including honey. Hence, if a person requires 2,000 calories a day, no more than 120 calories should come from sugar, honey, and other added or natural sugars combined. This is roughly two tablespoons (about 40 grams) of honey. Honey in any form must, however, not be given to children younger than a year old.

Nonetheless, when consumed in moderation, the health benefits of honey include:

• Antibacterial and anti-inflammatory properties
• Cough suppression (must be avoided in infants)
• Burn and wound healing
• Heart health
• Blood cholesterol regulation
• Healing of mouth sores and swollen gums
• Managing seasonal allergies, such as hay fever
• Boosts athletic performance
• Relief from cold sores
• Healthy skin and hair
• Aids digestion
• Relieves asthma
• Helps heal digestive tract ulcers
• Relieves sunburn