Spoon of honey calories come to 64 for a level 1 tbsp (21 g) spoonful, and 304 per 100 g. Nearly all of it is sugar: 17.2 g of the 17.3 g of carbohydrate in that tablespoon, with no fat and next to no protein. The size of your spoon decides the total.
64kcal
1 tablespoon · 21 g, pure honey
0%protein
0.1 gProtein
17 gCarbs
0 gFat
How to burn off 64 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Pure honey · per 21 g
Calories
64 kcal
Protein
0.1 g
Carbohydrate
17.3 g
Fat
0 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
1 mg
Potassium
11 mg
Iron
0.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Spoon of honey: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 tbsp (21 g)
64
0.1 g
17.3 g
0 g
1 mg
3%
Packet (14 g)
43
0 g
11.5 g
0 g
1 mg
2%
1 cup (339 g)
1,031
1 g
279.3 g
0 g
14 mg
52%
100 g
304
0.3 g
82.4 g
0 g
4 mg
15%
3 × 1 tbsp (21 g)
192
0.2 g
3 mg
5 × 1 tbsp (21 g)
319
0.3 g
4 mg
A level tablespoon is 64 calories, a heaped one is not
A level tablespoon holds 21 g of honey and comes to 64 calories, about 3% of the daily value for calories. A single-serve packet is smaller: 14 g and 43 calories. Honey has no fat and almost no protein, so the amount on the spoon is the only lever that moves the number.
Real spoonfuls are rarely level. Honey is thick, so it mounds on the spoon, and a generous scoop can carry close to twice the measured amount. Two tablespoons come to 128 calories, three reach 192, and five, about 105 g, hit 319. A full cup, 339 g, totals 1,031 calories, or 52% of a day's calorie daily value.
Squeeze bottles make this worse, because nobody counts a drizzle. If you track closely, measure your usual pour once with a real tablespoon. You will learn whether your habit is one spoon or closer to two, and that gap is another 64 calories every single time.
Every calorie in honey comes from carbohydrate
The calorie split is as lopsided as food gets: 100% carbohydrate, 0% protein, 0% fat. Per 100 g, honey carries 82.4 g of carbs, and 82.1 g of that is sugar. Protein sits at 0.3 g and fiber at 0.2 g, both close to nothing. No other line on the label changes the total.
Scale it to the tablespoon and you get 17.3 g of carbs, 17.2 g of sugars, 0.1 g of protein and 0 g of fiber. In practice, a spoon of honey is a measured serving of sugar with a lot of flavor attached. It adds sweetness and calories, but almost no bulk.
That shapes how to use it. Honey is very good at making plain food taste better. It does little on its own to make a meal more filling, since the protein, fat and fiber that give food substance are missing. Treat it as a topping, not a snack.
Sugar is the only label row that matters
Most foods have a row worth watching beyond calories. On honey, sodium, saturated fat and cholesterol are all effectively zero: 1 mg of sodium per tablespoon, which is 0% of the daily value, with 0 g of saturated fat and 0 mg of cholesterol per 100 g.
Potassium shows up at 52 mg per 100 g, a small figure next to a daily value of 4700 mg. Neither mineral row moves much at the amounts people actually eat. So there is no hidden salt to worry about, and no mineral bonus to count on either.
The sugar line is where honey shows up in full. One tablespoon brings 17.2 g of sugars, and a cup carries 278.4 g. Carbohydrate has a daily value of 275 g, and a single cup of honey would pass it on its own at 279.3 g. If you watch sugar, log every spoon of honey; it lands on that line completely.
Make one tablespoon do the work
Honey is most useful when it sweetens something that already brings what it lacks. A level tablespoon stirred into plain yogurt, oatmeal or a bowl of fruit adds 64 calories and plenty of flavor, while the base supplies the protein or fiber. A thin drizzle over peanut butter toast works the same way.
In tea or coffee, the packet size is often enough. At 43 calories it sweetens a mug without the jump to a full spoon. Dressings and marinades stretch it further still, since one spoon spread across a whole salad bowl goes a long way. For baking and glazes, measure rather than pour: a recipe that calls for a cup starts at 1,031 calories before anything else goes in.
If you track intake, log honey as its own item instead of folding it into breakfast. BodyPal can log it from a photo of your plate, but a measured spoon still gives you the clearest picture of what you added.
How does spoon of honey compare?
Here is this spoon of honey next to our general honey entry and Honey Maid graham crackers, per 100 g and per usual serving.
Verdict: For the lowest count per bite, a measured drizzle of honey beats a sweet snack: 304 calories per 100 g against 430 for Honey Maid graham crackers, which also bring 516 mg of sodium. Our general honey page lists a lower 234 per 100 g, about 0.8 times this entry, so log whichever one matches the label on your jar.
Spoon of honey FAQs
How many calories are in a spoon of honey?
One tablespoon of honey (21 g) is 64 calories. A small 14 g packet is 43 calories.
Is a spoon of honey good for weight loss?
A tablespoon adds 64 calories, almost all of it from 17.2 g of sugar, since honey is 304 calories per 100 g.
How does a spoon of honey compare with a honey bun?
Honey is 304 calories per 100 g and a honey bun is 421 per 100 g, but the portions differ: one spoon of honey is 64 calories.
How much sugar is in a spoon of honey?
A tablespoon (21 g) has 17.2 g of sugar out of 17.3 g of total carbs, with 0 g of fat.
How many calories are in one tablespoon of honey?
One level tablespoon of honey, 21 g, has 64 calories. That is about 3% of the daily value for calories, with 17.3 g of carbohydrate, 17.2 g of it sugar, and 0 g of fat.
Is a spoonful of honey the same as a level tablespoon?
Not always: a level tablespoon holds 21 g and 64 calories, but a heaped spoonful of thick honey can hold close to twice that. Two tablespoons come to 128 calories, so a generous scoop may count as two.
How many calories are in a small spoon or packet of honey?
A single-serve honey packet of 14 g has 43 calories, about 2% of the daily value. It carries 11.5 g of carbs and 11.5 g of sugars, a smaller dose than a full 64-calorie tablespoon.
How many calories are in three spoons of honey?
Three level tablespoons, 63 g, add up to 192 calories. Two come to 128 and five reach 319, so each extra spoon adds about 64 calories and almost nothing besides sugar.
