What is honey?
Honey is made when bees collect flower nectar and concentrate it in the hive. Its color and flavor depend on the flowers visited — from mild clover and orange blossom to dark, robust buckwheat. Darker honeys tend to contain more polyphenols.
Nutrition at a glance
Values are approximate and based on typical figures reported in USDA FoodData Central. Exact amounts vary by variety, size and preparation.
Potential benefits of honey
- Rich, complex flavorBecause honey is intensely flavored, a small amount can go a long way in dressings, marinades and drinks.
- Contains trace plant compoundsHoney contains small amounts of polyphenols and other compounds; darker varieties generally contain more. The amounts are modest compared to fruits and vegetables.
- May soothe a cough in children over one yearSome research and pediatric guidance suggest a small amount of honey may help ease nighttime coughs in children older than 12 months. Always seek medical advice for persistent symptoms.
- Versatile in the kitchenHoney helps baked goods stay moist, promotes browning and creates sticky, glossy glazes — like in our Honey Garlic Glazed Salmon.
Delicious ways to enjoy honey
- Whisk into vinaigrettes with mustard and lemon.
- Glaze roasted carrots, salmon or chicken.
- Drizzle over Greek yogurt with nuts and fruit.
- Stir into warm (not boiling) tea or lemon water.
Things to keep in mind
- Never give honey to infants under 12 months old, because of the risk of infant botulism.
- Honey counts as an added sugar. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10% of daily calories.
- People with diabetes should account for honey as they would other sugars and follow their care team's advice.
- Crystallized honey isn't spoiled — warm the jar gently in water to re-liquefy it.
The bottom line
Honey can be a nutritious and enjoyable part of a varied, balanced diet. No single food is a cure-all — the overall pattern of what you eat, along with sleep, activity and medical care, matters most.
Sources & further reading
- USDA FoodData Central
- Dietary Guidelines for Americans
- NIH Office of Dietary Supplements
- The Nutrition Source — Harvard T.H. Chan School of Public Health
- U.S. Food & Drug Administration — Food
Medical disclaimer: This article is for general informational and educational purposes only and does not constitute medical, nutritional or health advice. It is not intended to diagnose, treat, cure or prevent any disease. Always consult a qualified healthcare professional about your individual needs. Full disclaimer.
