One tablespoon, or 20 grams (g) of honey contains:

• Calories: 61
• Fat: 0 g
• Protein: 0 g
• Carbs: 17 g
• Fiber: 0 g
• Riboflavin: 1% of the Daily Value (DV)
• Copper: 1% DV

Honey is essentially pure sugar, with no fat and only trace amounts of protein and fiber. It contains small amounts of some nutrients, but most people typically don’t consume enough honey for it to be a significant dietary source of vitamins and minerals.

Still, it’s worth noting that honey is rich in health-promoting plant compounds known as polyphenols.

Summary

Honey is primarily composed of sugar, provides small amounts of several vitamins and minerals, and is rich in health-promoting plant compounds.

Minimally-processed honey contains many important bioactive plant compounds and antioxidants, such as flavonoids and phenolic acids. Darker varieties tend to offer more antioxidants than lighter varieties (2).

Antioxidants help neutralize reactive oxygen species (ROS) in your body, which can build up in cells and cause damage. This damage can contribute to conditions like premature aging, type 2 diabetes, and heart disease (2).

As such, many of honey’s health benefits are attributed to its antioxidant content.

Summary

Honey contains a number of antioxidants, including phenolic acids and flavonoids.

Regarding blood sugar management, honey may offer some slight benefits over regular sugar.

Although honey raises your blood sugar level just like other types of sugar do, the antioxidants it contains may help protect against metabolic syndrome and type 2 diabetes.

Researchers have found that honey may increase adiponectin levels, a hormone that reduces inflammation and improves blood sugar regulation. There’s also evidence that daily honey intake may improve fasting blood sugar levels in people with type 2 diabetes. (3).

However, while honey may be slightly better than refined sugar for people with diabetes, people should consume it in moderation (4).

It’s also important to know that some producers dilute honey with plain syrup. Although honey adulteration is illegal in most countries, it remains a widespread problem (5).

Summary

Honey may offer some protective effects related to blood sugar management, but it should still be consumed in moderation, especially by people with type 2 diabetes.

4. May improve heart health

Honey may also help prevent heart disease. According to one review, honey may help lower blood pressure, improve blood fat levels, regulate your heartbeat, and prevent the death of healthy cells — all factors that can improve your heart function and health (6).

One observational study, including over 4,500 people over 40 associated a moderate honey intake with a lower risk of high blood pressure among women. A rodent study also showed that honey helped protect the heart from oxidative stress (7, 8).

Additionally, raw honey typically contains propolis, a resin that bees produce from sap-producing trees and similar plants. Propolis may improve cholesterol and triglyceride levels (9).

All told, there’s no long-term human study available on honey and heart health. More research is needed to understand honey’s effects on heart health better.

Summary

Honey has been linked to beneficial effects on heart health, including reduced blood pressure and blood fat levels. Still, more human research is needed on the topic.

5. Promotes burn and wound healing

There is a historical precedent for the use of topical honey treatment for wound and burn healing. The practice is still common today.

A review of 26 studies on honey and wound care found it most effective at healing partial-thickness burns and wounds that have become infected after surgery (10).

Manuka honey, specifically, may have positive applications in burn treatments. However, if you have a severe burn, home remedies are not a viable substitute for emergency care, and you should seek medical attention immediately (11).

Researchers theorize that honey’s healing powers come from its antibacterial and anti-inflammatory effects (12).

Summary

When applied to the skin, honey can be part of an effective treatment plan for burns, wounds, and many other skin conditions. It’s particularly effective for diabetes-related foot ulcers.

6. May help suppress coughing in children

Coughing is a common problem for children with upper respiratory infections. These infections can affect sleep and quality of life for children and parents.

One review of several studies on honey and cough in children found that honey appears more effective than diphenhydramine for cough symptoms. It may also help reduce cough duration (13).

Another review noted that it may also improve sleep quality among children with coughs, as well as their parents. Further, unlike some cough medicines, honey doesn’t have any side effects (14).

However, never give honey to children under 1 year of age due to the risk of botulism.

Summary

For children over 1 year of age, honey can act as a natural and safe cough suppressant. Some studies show that it’s even more effective than certain cough medicines.

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