Is honey healthy and good for you? Plus, what's in honey?

From drizzling it over breakfast to stirring it into hot drinks during winter or spreading it on toast, honey has been part of everyday life for thousands of years. It’s often talked about as a ‘healthier’ alternative to sugar, but is honey actually good for you and what’s behind its sweet reputation?

Honey is produced naturally by honeybees in their hives. Bees collect nectar from flowers and combine it with water which is slowly evaporated, leaving behind the thick, golden liquid we know as honey.¹ Its flavour, colour and texture can all vary depending on the flowers the nectar comes from, which is why no two jars of honey taste quite the same.

Honey is often used instead of regular sugar because it’s less processed and contains traces of antioxidants that refined sugar doesn’t. Honey also has a slightly lower glycaemic index (GI) than sugar around 58 compared with around 60–65 for table sugar.² That said, honey is still a source of sugar and calories and enjoying it as part of a balanced diet is what really counts.

Minimally processed honey contains small amounts of vitamins, minerals, amino acids, proteins and antioxidant compounds known as phenols.² While honey isn’t a significant source of nutrients on its own, these naturally occurring compounds help explain why it’s often viewed as a much-loved sweetener.

Yes – honey is mostly made up of sugars. Around 40% of honey is fructose – a naturally occurring sugar also found in fruit and vegetables.² Fructose is sweeter than table sugar, which may mean you use less of it to satisfy your sweet tooth.² Although it can taste sweeter in smaller amounts, it’s still worth keeping an eye on portion size.

Honey is sometimes picked over regular table sugar because it contains small amounts of naturally occurring vitamins, minerals and antioxidants that sugar doesn’t. However, these are only trace amounts and are unlikely to contribute meaningfully to your overall nutrient intake. Many people mostly choose honey for its flavour and texture when sweetening food and drinks.

Honey actually contains more calories than regular sugar:

No single food leads to weight loss. To lose weight, you need to burn more calories than you consume overall.⁵ If you enjoy the taste of honey, using small amounts in place of other sweeteners may suit your preferences, but it’s still a source of sugar and calories. Honey is also versatile and works well in recipes like porridge, smoothies, teas and homemade salad dressings. Whether you choose honey or sugar, portion size and overall eating patterns are what matters most.

From everyday honey to premium Manuka varieties, there’s a whole world of honey to explore. Honey can be sold in liquid form, as whole honeycomb or in jars containing pieces of comb. Different honeys can vary widely in taste, colour and aroma which are all influenced by the flowers the bees visit and the region the honey comes from.

Honey has natural antimicrobial properties and has long been used as a home remedy for soothing the throat, supporting general wellbeing.⁶

There’s a reason honey has stood the test of time. While it’s still a source of sugar and calories, it’s sweeter than table sugar and contains small amounts of naturally occurring compounds that refined sugar doesn’t. When enjoyed in moderation, honey can be a flavourful alternative to sugar and may also make it easier to reduce UPFs. If you’re looking to cut back on certain sweetened products, choosing simpler ingredients and being mindful of portion sizes can help. Just remember that a drizzle here and there can go a long way.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.