Honey and Diabetes: Carbs, Glycemic Index and Portions
A tablespoon of honey has about 17 g of carbohydrate (17 g net). Glycemic index: low to high (35 to 74). Sparingly. Honey is natural, but it is nearly all sugar and counts as carbohydrate just like table sugar.
Honey is often marketed as healthier than sugar, and it does have a few trace nutrients, but for carbohydrate counting it is basically sugar: a single tablespoon carries a significant number of grams.
Glycemic index values for honey vary by the type of flower it came from, which is why the range is wide. In small amounts it can be part of a meal, counted like any other sweet.
Carbs in honey by portion
| Portion | Grams | Carbs (g) | Fiber (g) | Net carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| 1 tbsp | 21 | 17 | 0 | 17 | 0.1 |
| cup | 339 | 279 | 0.7 | 279 | 1 |
| packet | 14 | 12 | 0 | 12 | 0 |
| 100 g (for comparing foods) | 100 | 82 | 0.2 | 82 | 0.3 |
Source: USDA FoodData Central, FDC ID 169640 (Honey). Net carbs here means carbohydrate minus fiber. “Net carbs” is not an FDA-defined term, so total carbs are shown too. Values are estimates for a typical item; brands, ripeness and size vary.
Glycemic index and glycemic load
GI ranks how fast a food raises blood glucose compared with pure glucose (100). Low is 55 or less, medium 56 to 69, high 70 or more. Honeys from different plants gave a wide range of values. Glycemic load multiplies the index by the available carbohydrate in a portion (carbs minus fiber), so it reflects how much you actually eat: low is 10 or less, medium 11 to 19, high 20 or more.
Which published values we used (6)
| Entry | Food as listed | GI |
|---|---|---|
| Suppl. Table 1, #1748 | Yellow box honey (46% fructose) | 35 |
| Suppl. Table 1, #1749 | Stringy Bark honey (52% fructose) | 44 |
| Suppl. Table 1, #1750 | Red Gum honey (35% fructose) | 46 |
| Suppl. Table 1, #1751 | Iron Bark honey (34% fructose) | 48 |
| Suppl. Table 1, #1753 | Yapunya honey (42 % fructose) | 52 |
| Suppl. Table 1, #1763 | Honey, NS | 74 |
Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632. Glucose reference (glucose = 100); values from studies that used white bread were converted by the authors. Where studies differ we show the range, not an average.
Glycemic index is only one piece of the picture. The same food can give a different response depending on ripeness, cooking, what you eat it with and your own body, so your meter or CGM is the best guide.
How honey fit the plate method
Honey count toward the carbohydrate quarter of the plate in the plate method, along with grains, starchy vegetables, fruit and milk. The CDC describes the plate method as half non-starchy vegetables, a quarter protein and a quarter carbohydrate foods. See the diabetic meal plan guide for how it works, or drop honey onto a meal in the meal planner to watch the plate fill.
Portion ideas and pairings
- Measure a teaspoon rather than pouring.
- Use it as a flavoring, not the main ingredient.
- Count honey in tea, yogurt and baked goods too.
Pairs well with: plain yogurt with berries, oatmeal in a small amount, a tablespoon in a marinade shared across a whole recipe.
Related foods
Vanilla ice cream
serving 1/2 cup: 16 g carbs
Milk chocolate
1 oz: 17 g carbs
Maple syrup
1 tbsp: 13 g carbs
Banana
1 medium: 27 g carbs
See all foods and the low glycemic foods list
Frequently asked questions
Is honey better than sugar for diabetes?
Not meaningfully. Both are sugars that raise glucose, and a tablespoon of honey has more carbohydrate than a tablespoon of sugar. Use either in small, counted amounts.
How many carbs are in a tablespoon of honey?
About 17 g of carbohydrate, of which about 0 g is fiber, so roughly 17 g net carbs. Values are from USDA FoodData Central for 21 g and are estimates; brands and sizes vary.
Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.
Sources
- USDA FoodData Central: Honey (FDC ID 169640)
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632
- CDC: Diabetes Meal Planning (plate method and carbohydrate counting)
- ADA Standards of Care in Diabetes—2026, Section 5: Facilitating Positive Health Behaviors
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
