Honey is famous for its sweetness, not its protein profile. Most varieties contain only about 0.3g of protein per 100g — less than 1% of the recommended daily reference value. Still, for anyone tracking macros precisely, every drizzle, spoonful, and baking tablespoon counts.
This honey protein per 100g calculator estimates the protein in any serving you actually eat. Choose a honey type, enter your amount in grams, kilograms, ounces, tablespoons, or cups, and get the protein in grams and milligrams, plus its contribution to a 50g daily protein target. You can also override the protein-per-100g value if your honey label or lab report gives a different number.
It is handy for flexible dieters, calorie-counting home bakers, and nutrition students comparing sweeteners like honey and agave syrup.
🍯 Honey Protein Per 100g Calculator
How to Use This Calculator
Start by choosing a honey type from the dropdown — the tool automatically fills a typical protein-per-100g value for that variety. If you have a specific product label or lab-tested number, type that figure into the protein-per-100g field instead. Then enter the amount of honey you plan to eat and select the unit you measured in: grams, kilograms, ounces, US tablespoons, or US cups.
- Pick a honey type or enter your own protein-per-100g value.
- Enter the serving amount and choose its unit.
- Click Calculate Protein to see the full result.
- Use a quick-fill preset for 1 tsp, 1 tbsp, 100g, or 1 cup, or click Reset to start over.
The result area shows protein in grams and milligrams, the serving weight converted to grams, and the percentage of the 50g reference daily value for protein. Because honey protein is so small, the milligram figure is often more intuitive than the gram value.
Why Honey Has So Little Protein
Honey is essentially a supersaturated solution of sugars — mostly fructose and glucose — with about 17–18% water. The remaining solids include small amounts of pollen, plant enzymes, bee-derived proteins, and free amino acids. These protein-containing fractions rarely push the total above 0.5g per 100g. The USDA generic honey entry gives roughly 0.3g per 100g, which is the default used here.
Dark honeys such as buckwheat tend to be slightly richer in protein and minerals than pale clover honey, but the difference is still a fraction of a gram. For a 50g daily protein target, you would need more than 16kg of average honey to meet it. That context is important for meal planning: honey is an energy and carbohydrate ingredient, not a meaningful protein source.
The amino acids found in honey come mainly from pollen, so honey's protein is incomplete and variable from batch to batch. Some artisanal raw honeys may contain a little more suspended pollen, while ultrafiltered commercial honey has fewer particles and therefore slightly less protein per 100g.
Reference Protein Values for Common Honeys
Honey labels rarely list protein, so use these typical ranges as rough estimates. Actual values depend on the floral source and processing.
| Honey type | Typical protein (g/100g) | Notes |
|---|---|---|
| Clover honey | 0.2–0.3 | Light color, common in grocery stores. |
| Wildflower honey | 0.3–0.35 | Mixed nectar sources. |
| Orange blossom | 0.3–0.4 | Mild citrus floral, smooth. |
| Manuka honey | 0.3–0.5 | From Leptospermum scoparium nectar. |
| Buckwheat honey | 0.4–0.6 | Dark, bold, higher mineral content. |
Weights also vary: one US tablespoon of honey weighs about 21g, and one US cup about 339g, because honey is denser than water (roughly 1.42g/mL).
Worked Examples
Example 1: A tablespoon of manuka honey. You add one US tablespoon (21g) of manuka honey to tea. With 0.4g protein per 100g, the calculation is:
0.4 ÷ 100 × 21 = 0.084g = 84mg.
That is 0.17% of a 50g daily reference value.
Example 2: A cup of buckwheat honey in baked goods. A recipe uses one US cup (339g) of buckwheat honey. With 0.5g protein per 100g:
0.5 ÷ 100 × 339 = 1.695g = about 1.70g.
If the batch makes 12 muffins, each muffin contains roughly 0.14g protein from honey alone.
The examples show why honey protein is often rounded down in tracking apps. A single drizzle is usually below 0.1g, while a full cup used in a large recipe may still contribute less than 2g to the whole batch.
Factors Affecting Accuracy
Protein content in honey is not a fixed value. The main sources of variation are:
- Floral source — buckwheat and other dark honeys generally run higher.
- Pollen content — raw, unfiltered honey contains more suspended pollen.
- Moisture — honey with higher water content has proportionally less protein per 100g.
- Processing and storage — heat and filtration can alter enzyme proteins.
- Analytical method and database entry — different labs and national databases may report slightly different results.
For everyday macro tracking, using 0.3g per 100g is reasonable. If you need precise data for a specialty honey, look for a Certificate of Analysis from the producer or have the honey tested.
Frequently Asked Questions
Is honey a good source of protein?
No. Honey is primarily carbohydrate, and its protein fractions are trace. A tablespoon provides about 0.06–0.08g of protein, which is negligible next to eggs, dairy, meat, legumes, or tofu.
Which honey has the most protein?
Dark, strongly flavored honeys such as buckwheat and some raw wildflower honeys can reach 0.5–0.6g per 100g. Even so, the practical difference between 0.2g and 0.6g is less than half a gram per hundred grams.
Should I count honey protein in my food diary?
For strict macro tracking, count it if your app allows decimal gram entries. For most people, the amount is so small that tracking it makes little difference. If you use honey heavily in baking or follow a medically supervised diet, include it for completeness.
How does honey compare to agave syrup for protein?
Both are low-protein sweeteners. Agave syrup typically contains about 0.1g per 100g or less, so honey often has a slightly higher protein figure. For a direct comparison, use the agave protein per 100g calculator.
Further Reading
For authoritative nutrient data, consult the USDA FoodData Central database. The generic honey entry is the basis of the 0.3g per 100g average used by this calculator and many nutrition platforms.