Honey vs Granulated sugar

Key metrics compared

Honey is the leaner choice at 304 kcal per 100 g, while Honey delivers more protein per calorie (0.1 vs 0 g per 100 kcal). Honey also carries more absolute protein per 100 g.

Green marks the more favourable value — higher for protein and fiber, lower for calories. Calories-from-protein uses Atwater factors.

Questions

Which has more protein, honey or granulated sugar?

Honey has more protein — 0.3 g vs 0 g per 100 g.

Which has fewer calories?

Honey has fewer calories — 304 vs 385 per 100 g.

Which is more protein-dense?

Honey provides more protein per calorie — 0.1 g vs 0 g per 100 kcal — which matters most when calories are limited.

What's the main difference between honey and granulated sugar?

Per 100 g, honey has 304 calories and 0.3 g protein, while granulated sugar has 385 calories and 0 g protein. See the full table above for fat, carbs, fiber, and minerals.

Full nutrition

References & methodology

• Data source: U.S. Department of Agriculture, FoodData Central — Honey (FDC 169640) and Granulated sugar (FDC 746784) (public domain).
• Basis: all figures per 100 g; calorie split uses Atwater factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat).
• Last reviewed: June 2026. Values are typical figures and vary with variety and preparation.

Keep exploring

Compare more than two foods at once, see which foods top each nutrient, or sort the full table yourself.