Honey
Natural but still concentrated sugar; treat like table sugar for insulin.
FatTonic Facts
Honey · per serving 1 tbsp (21g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 10 | −22.0 |
| Sugar (g) | 17 | −13.6 |
| Processing | minimal | −8.0 |
| Fiber (g) | 0 | 0.0 |
| Protein (g) | 0 | 0.0 |
| Glycemic index | 61 | |
| Carbs (g) | 17 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 169640 (Honey), public domain, checked 2 Oct 2026.
Glycemic index: 61, the table’s own mean of seventeen types of honey (Table A1 p. 49 of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008): no. 1581 Honey: Yellow box (46% fructose) (Australia) 35; no. 1582 Honey: Stringy Bark (52% fructose) (Australia) 44; no. 1583 Honey: Red Gum (35% fructose) (Australia) 46; no. 1584 Honey: Iron Bark (34% fructose) (Australia) 48; no. 1585 Capilano Premium Honey, blend of eucalypt & floral honeys (Capilano Honey Limited, QLD, Australia) 51; no. 1586 Honey: Yapunya (42 % fructose) (Australia) 52; no. 1587 Pure (Capilano Honey Ltd., Richlands, Qld, Australia) 58 (bread reference); no. 1588 Leabrook Farms Yellow box honey (Spring Gully Foods Pty Ltd, SA, Australia) 60; no. 1589 Commercial Blend (38% fructose) (WA blend, Capilano Honey Ltd., Australia) 62; no. 1590 Honey: Salvation Jane (32% fructose) (Australia) 64; no. 1591 Clover honey, ratio of fructose: glucose, 1.09 (Vazza Farms, Hermiston, OR, USA) 69; no. 1592 Commercial Blend (28% fructose) (NSW blend, Capilano Honey Ltd., Australia) 72; no. 1593 Buckwheat honey, ratio of fructose:glucose, 1.12 (Vazza Farms, USA) 73; no. 1594 Cotton honey, ratio of fructose:glucose, 1.03 (Gene Brandi Apiaries, Los Banos, CA, USA) 74; no. 1595 Honey, NS type (China) 74; no. 1596 Tupelo honey, ratio of fructose:glucose, 1.54 (Tropical Blossom Honey Co, Edgewater, FL, USA) 74; no. 1597 Honey, NS (Canada) 87. Note: honeys vary widely with their fructose share (35 to 87 across the seventeen tests); the value is the table's own mean of all seventeen. Opened 28 Oct 2026; the 2021 edition could not be opened. Until 28 Oct 2026 this page used 58, from no recorded source.
Per 100 g (USDA record; serving 21 g): carbs 82.4, sugar 82.1, fiber 0.2, protein 0.3, fat 0 g.
What this means for fat-burning
Why this score: glycemic load 10 set it, −22.0 points. Source: USDA FoodData Central, FDC 169640.
Its high sugar content is the main reason to keep portions in check.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Honey scores 56, rated Moderate. It scores higher than 31% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does honey spike insulin?
Glycemic load 10 for 1 tbsp (21g); FatTonic Score 56/100 — it is neutral for fat-burning.
Is honey good for fat loss?
Moderate (56/100): honey is neutral for fat-burning.