Sugars and Sweets / Liquid Sweeteners
Honey
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 258kcal / 2530kcal (10%) |
Macronutrients
Protein | 0.1 g/ 71g (0.14%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 64.1 g/ 348g (18%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 29 mg/ 750mg (3%) |
Phosphorus | 6 mg/ 700mg (0.86%) |
Iron | 3.2 mg/ 12mg (26%) high |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Honey is a natural sweetener made by bees from flower nectar. It’s mostly carbohydrates, with most of it coming from sugar.
Why it matters to health
Honey can add a sweet taste to meals and snacks, but it’s still a sugar-rich food: per 100 g, it has about 63.8 g sugars and 64.1 g total carbohydrates, with 258 kcal. It also has a small amount of fiber (0.2 g) and very little fat and sodium. Because it’s high in sugar, using too much can add extra calories and make it easier to exceed daily sugar needs—especially if you’re already having sweet drinks, desserts, or sweetened snacks. The good part: when used in small amounts, it can help you enjoy food without needing to rely on large portions of other high-calorie sweets.
Healthier tips
- Use a smaller amount: start with 1 teaspoon (about 7 g) and adjust to taste.
- Pair with fiber/protein: add honey to plain yogurt, oatmeal, or fruit instead of drinking it straight or mixing into sweet beverages.
- Watch the “snack math”: if you use honey in one snack, choose less sweet options for the next snack.
- Prefer whole foods: sweeten oatmeal or fruit rather than choosing honey as the main sweetener for multiple items in the day.
- Keep meals balanced: aim for 3 full meals plus 1–2 snacks, with each meal/snack including a source of protein and/or fiber to help keep you satisfied.
Common Filipino dishes
Honey-glazed chicken, honey-lemon drinks, honey on pandesal or bread, honey yogurt with fruit, honey in fruit salads
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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