Honey glycemic index
Honey has a glycemic index of 59, which is medium. A 21 g serving (1 tablespoon) has a glycemic load of 10 (low).
Also known as: raw honey, manuka honey
- Serving21 g
- Available carbs17 g
- Fiber0 g
- Sugars17 g
- Protein0.1 g
- Calories64 kcal
Serving: 1 tablespoon.
What to know
Honey's GI depends on its fructose content, which varies with the flowers: across 42 tests values ranged from 32 to over 100, with a median near 59. High-fructose honeys, such as some Australian yellow box honeys, tested at the low end.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 41 g | 24 | High |
| 100 g | 82 g | 48 | High |
| 21 g · 1 tablespoon | 17 g | 10 | Low |
| 42 g · double serving | 35 g | 20 | High |
What the studies found
The value of 59 is the median of 42 published measurements in the International Tables of Glycemic Index (2021). Results range from 32 to 101. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 32 · Romania 1982
- 36 · n/a 2016
- 45 · Turkey 2016
- 46 · n/a 2016
- 49 · Germany 2010
- 51 · Germany 2010
- 52 · Australia 2001
- 53 · Germany 2010
- 53 · Germany 2010
- 53 · Turkey 2015
- 53 · Germany 2010
- 54 · New Zealand 2012
- 55 · New Zealand 2012
- 55 · Turkey 2015
- 56 · Turkey 2015
- 57 · New Zealand 2012
- 57 · New Zealand 2012
- 58 · Australia 1994
- 59 · Malaysia 2008
- 59 · Egypt 2013
- 59 · Greece 2018
- 59 · New Zealand 2012
- 59 · Turkey 2015
- 60 · Germany 2010
- 61 · Egypt 2013
- 61 · Egypt 2011
- 62 · n/a 2016
- 65 · New Zealand 2011
- 66 · Greece 2018
- 69 · USA 2006
- 69 · Egypt 2011
- 73 · USA 2006
- 74 · USA 2006
- 74 · China 2005
- 74 · USA 2006
- 75 · Greece 2018
- 81 · Greece 2018
- 81 · n/a 2016
- 85 · Greece 2018
- 87 · Canada 1981
- 89 · Germany 2010
- 101 · Greece 2018
Honey compared with other sugars & sweeteners
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Frequently asked questions
Is honey low glycemic?
No. With a GI of 59, honey is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of honey?
A 21 g serving (1 tablespoon) has a glycemic load of 10, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat honey?
With a GI of 59 and a low glycemic load per serving, honey usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in honey?
A 21 g serving has about 17 g of total carbohydrate, including 0 g of fiber, leaving 17.3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 82.4 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (21 g) | |
|---|---|---|
| Calories | 304 kcal | 64 kcal |
| Carbohydrates | 82 g | 17 g |
| Available carbs | 82 g | 17 g |
| Fiber | 0.2 g | 0 g |
| Sugars | 82 g | 17 g |
| Protein | 0.3 g | 0.1 g |
| Fat | 0 g | 0 g |
Source: USDA FoodData Central, Honey (SR Legacy, FDC 169640). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.