Per 100 g, Honey has 304 kcal and Sugar has 387 kcal. A typical serving of Honey (1 tsp, 7 g) has 21 kcal and 0 g protein, and a typical serving of Sugar (1 tsp, 5 g) has 19 kcal and 0 g protein.
Better for weight loss
Honey
Honey has 304 kcal per 100 g against 387 kcal for Sugar, so you get a bigger portion for the same calories. Both are added sugar, so the amount you use matters far more than which one.
More protein per calorie
Tie
Neither contains meaningful protein (0.3 g vs 0 g per 100 g).
More fibre per calorie
Tie
Both are low in fibre (0.2 g vs 0 g per 100 g).
For weight loss, how much Honey or Sugar you use matters far more than which one you pick. Measure it by the teaspoon and count it in your daily calories.
Honey has fewer calories per gram partly because it contains water. A teaspoon of honey also weighs more than a teaspoon of sugar, so per spoon the gap almost disappears.
| Per 100 g | Honey | Sugar |
|---|---|---|
| Calories | 304 kcal | 387 kcal |
| Protein | 0.3 g | 0 g |
| Carbohydrates | 82.4 g | 100 g |
| Fat | 0 g | 0 g |
| Fibre | 0.2 g | 0 g |
| Sugar | 82.1 g | 100 g |
| Sodium | 4 mg | 1 mg |
| Calcium | 6 mg | 1 mg |
| Iron | 0.4 mg | 0.1 mg |
| Potassium | 52 mg | 2 mg |
| Vitamin C | 0.5 mg | 0 mg |
Gold marks the better value for a typical fat-loss or general-health goal. Per 100 g of the ready-to-eat form. Sources: INDB, IFCT 2017 (NIN-ICMR) and USDA FoodData Central. Values vary with recipe and portion.
Honey, 1 tsp (7 g)
21 kcal
0 g protein · 5.8 g carbs · 0 g fat · 0 g fibre
100 kcal = about 33 g
Full nutrition for Honey →Sugar, 1 tsp (5 g)
19 kcal
0 g protein · 5 g carbs · 0 g fat · 0 g fibre
100 kcal = about 26 g
Full nutrition for Sugar →Sugar has more: 387 kcal per 100 g against 304 kcal. A typical serving of Honey (1 tsp, 7 g) has 21 kcal and 0 g protein, and a typical serving of Sugar (1 tsp, 5 g) has 19 kcal and 0 g protein.
Honey. Honey has 304 kcal per 100 g against 387 kcal for Sugar, so you get a bigger portion for the same calories. Both are added sugar, so the amount you use matters far more than which one. Weight loss comes from your total daily calorie deficit, so either can fit in the right portion.
Neither contains meaningful protein (0.3 g vs 0 g per 100 g).
About 33 g of Honey or 26 g of Sugar gives you 100 kcal.
Get an Indian diet plan with your exact portions of honey, sugar and everything else you eat, built around your goal by NASM-certified Coach Himanshu.