06/06/2026
Here’s What Happens When You Eat Honey Every Day, According to Registered Dietitians
Whether you add it to your tea, yogurt, or oatmeal, honey can be part of a balanced diet.
By Kirsten Nunez Published on June 04, 2026
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.
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
“Honey 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 B vitamins, 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 potassium, calcium, and magnesium, 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:1
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 inflammation, the two main drivers of chronic disease. “Honey contains natural plant compounds called flavonoids, 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 prebiotics 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.2
