Here’s What Happens When You Eat Honey Every Day, According to Registered Dietitians

• A small daily amount of honey can be a smart way to sweeten foods like yogurt, oatmeal, or tea while offering quick energy and a few helpful nutrients.
• Honey may support digestion and help curb sweet cravings, but its biggest advantage is often as a less processed swap for other added sugars rather than a major health food on its own.
• Because honey is still high in sugar and calories, keep portions modest at about one to two teaspoons a day and pair it with protein, fiber, or healthy fats to help with fullness and steadier blood sugar.

As far as natural sweeteners go, honey is a popular choice. Not only is it delicious, but it's relatively easy to find in stores. Honey also works well with so many foods, including tea, oatmeal, yogurt, and salad dressing.

Thanks to these features, you may be inspired to eat honey every day. But should you? There are some things to keep in mind if you consume honey often, especially if nutrition is a priority. We asked registered dietitians to share the main effects of eating honey daily, along with the healthiest ways to do so.

Meet Our Expert

• Lauren Manaker, MS, RDN, LD, a registered dietitian and founder of Nutrition Now Counseling
• Carlyne Remedios, RD, MSc, a registered dietitian at JM Nutrition

Honey Nutrition

" is primarily made up of natural sugars, specifically fructose and glucose, which are simple carbohydrates that provide a quick and easily absorbed source of energy," explains Lauren Manaker, MS, RDN, LD, a registered dietitian and founder of Nutrition Now Counseling. "It also contains small amounts of , which help the body convert food into energy and support healthy skin, nerves, and digestion," she adds. 

What's more, the natural sweetener offers trace minerals like , calcium, and , according to Manaker. "Potassium helps regulate blood pressure, calcium supports bone health, and magnesium aids in muscle and nerve function," she explains.

Also, honey contains amino acids (i.e., the building blocks of proteins) and enzymes like glucose oxidase, which contribute to its antimicrobial properties and help break down sugars, Manaker points out. 

Here's the nutritional data for approximately 1 tablespoon of honey, according to data from the USDA:

Macronutrients

Calories: 60.8 calories

Protein: 0.06 grams (g)

Total Carbohydrates: 16.5 g

Fiber: 0.04 g

Fat: 0 g

Micronutrients

Calcium: 1.2 milligrams (mg)

Potassium: 10.4 mg

Magnesium: 0.4 mg

Phosphorus: 0.8 mg

Folate: 0.4 micrograms 

What Happens When You Eat Honey Every Day?

Although honey is typically eaten in small amounts, adding it to your diet can still benefit the body. 

For starters, the nutrients in honey can help combat oxidative stress and , the two main drivers of chronic disease. "Honey contains natural plant compounds called , and polyphenols such as quercetin, kaempferol, chrysin, and apigenin, which have antioxidant and anti-inflammatory properties," says Carlyne Remedios, RD, MSc, a registered dietitian at JM Nutrition. These compounds may help lower inflammatory chemicals in the body, along with oxidative stress caused by harmful free radicals, according to Remedios. 

But take note: "Since honey is consumed in small amounts, it's not a major source of anti-inflammatory nutrients compared with foods like fruits and vegetables," Remedios explains. Instead, its biggest benefit may be when it replaces more heavily processed sweeteners as part of a balanced diet.

In the digestion department, adding honey to your rotation has potential perks. "Honey contains like oligosaccharides, which help nourish beneficial gut bacteria and contribute to a healthy microbiome. It also contains enzymes that aid in breaking down sugars, which may further support digestive processes," explains Manaker. Additionally, Manaker points to a human study that explored the effects of eating honey with yogurt, a probiotic-rich food. The researchers found that honey consumption enriched the probiotics in the yogurt, suggesting that honey can support probiotic survival in humans, per Manaker.

Eating honey daily might contribute to more stable energy levels, too. As mentioned, honey contains fructose and glucose, which are natural sugars. These nutrients can support energy as they're quickly absorbed into the bloodstream, according to Manaker.

Finally, with honey in your cupboard, you can pump the brakes on cravings for sugary foods. "A small amount of honey can help satisfy a sweet craving while adding flavor and enjoyment to nutrient-dense foods like yogurt, , fruit, or whole grain toast with nut butter," explains Remedios. It can also help make cravings feel more manageable, she points out. This matters because many people get stuck in a cycle of restricting and overconsuming sugary foods. However, by including moderate amounts of sweetness (via foods like honey, for example), healthy eating can feel more realistic and sustainable.

Potential Drawbacks

"While honey has many health benefits, there are some potential downsides to daily consumption, particularly if it is consumed in excess," says Manaker. 

"Honey is calorie-dense and high in sugar, which can contribute to weight gain, blood sugar spikes, and an increased risk of type 2 diabetes if [it's] overused," Manaker adds. Additionally, if you have diabetes or prediabetes, it's best to be mindful of portion sizes due to the ingredient's sugar content. In this case, "try pairing honey with balanced meals instead of eating it on its own," says Remedios. 

How Much Honey Can You Eat Daily? 

Despite the benefits of eating honey every day, it's important to be mindful of portion sizes, as it can be easy to overconsume. It's also worth remembering that overall dietary habits (like eating plenty of vegetables, fruits, legumes, , , and protein) matter more for long-term health than any single sweetener, according to Remedios.

That said, honey can fit into a healthy diet when used in moderation, Remedios notes. "A reasonable portion for most people is about one to two teaspoons [per day]," she says. The exception is if you have a chronic condition, such as diabetes; this may warrant a chat with your healthcare provider, who can determine if daily honey consumption is safe for you.

Otherwise, to enjoy honey while balancing blood sugar and improving fullness, Remedios recommends pairing honey with sources of protein, , and healthy fats. Examples of food pairings include plain yogurt with honey and nuts, oatmeal with seeds and honey, whole grain toast with nut butter and honey, and tea with honey alongside a balanced snack or meal

Read Next Article