Honey is 304 calories per 100g — almost pure sugar. A tablespoon is 64 calories. It tracks essentially the same as table sugar in macros, just with a different flavor and trace minerals. In tea or yogurt, the small drizzle adds up faster than people think.
Calories scale with portion. Here's how a typical honey serving translates in your tracker:
Carb-forward — most of its 304 kcal come from carbohydrate, so it's best placed around training when your body uses carbs most readily.
How honey stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at honey and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreHoney has approximately 304 calories per 100g. A typical serving — 1 tbsp (21g) — comes in at 64 calories.
0.3g of protein per 100g. That puts honey at roughly 0.1g of protein per 100 calories — a useful lens when comparing to other sweeteners sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Honey sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.