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Honey, The Natural Sweetener

Pure honey is a mixture of natural sugars (carbohydrates) and other compounds. With respect to carbohydrates, honey is mainly fructose (about 38.5%) and glucose (about 31.0%), Honey's remaining carbohydrates include maltose, sucrose, and other complex carbohydrates. As with all nutritive sweeteners, honey is mostly sugars and contains small amounts of vitamins and minerals. Honey also contains small amounts of compounds that function as antioxidants, including chrysin, pinobanksin, vitamin C, catalase, and pinocembrin. The specific composition of any batch of honey depends on the flowers available to the bees that produced the honey.

Typical honey analysis:

  1. Fructose: 38.2%
  2. Glucose: 31.3%
  3. Maltose: 7.1%
  4. Sucrose: 1.3%
  5. Water: 17.2%
  6. Higher sugars: 1.5%
  7. Ash: 0.2%
  8. Other/undetermined: 3.2 % 
Nutritional value per 100 g (3.5oz)
Energy 1,272 kJ (304 kcal)
Carbohydrates 82.4 g
- Sugars 82.12 g
- Dietary fiber 0.2 g
Fat 0 g
Protein 0.3 g
Water 17.10 g
Riboflavin (vit.B2) 0.038 mg (3%)
Niacin (vit.B3) 0.121 mg (1%)
Pantothenic acid (B5) 0.068 mg (1%)
Vitamin B6 0.024 mg (2%)
Folate (vit.B9) 2 mg (1%)
Vitamin C 0.5 mg (1%)
Calcium 6 mg (1%)
Iron 0.42 mg (3%)
Magnesium 2 mg (1%)
Phosphorus 4 mg (1%)
Potassium 52 mg (1%)
Sodium 4 mg (0%)
Zinc 0.22 mg (2%)
Shown is for 100 g, roughly 5 tbsp.
Percentages are relative to US recommendations for adults.
Source: USDA Nutrient Database