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Raw Honey Nutritional Facts

author image Whitney Dickinson
Whitney Dickinson is a professional writer focusing on fitness, nutrition, goal-setting, motivation and travel. Dickinson is a National Strength and Conditioning Association certified personal trainer. She earned her Bachelor of Science in exercise science and Master of Science in kinesiology, and is currently completing a Master of Science in psychology.
Raw Honey Nutritional Facts
Raw honey and honeycombs on a plate. Photo Credit Mike_Kiev/iStock/Getty Images

A healthy natural sweetener, raw honey offers many nutritional benefits without the man-made chemicals found in many other forms of sweeteners. Although nutrition facts vary slightly depending on the floral variety, they remain similar as a whole.


Each tablespoon of raw honey contains 64 calories and is fat-free, cholesterol-free and sodium-free. The average composition of raw honey is approximately 80 percent carbohydrates, 18 percent water and 2 percent vitamins, minerals and amino acids.


Packed with natural sugar -- primarily fructose and glucose -- raw honey is high in carbohydrates. Each tablespoon contains 17 grams of carbohydrates, 16 of which are sugars. A 2001 University of Memphis study reports raw honey is an effective carbohydrate for boosting endurance during exercise.

Vitamins and Minerals

Raw honey is rich in vitamins and minerals. Vitamin B6, thiamine, niacin, riboflavin and pantothenic acid are common vitamins found in raw honey, although amounts vary depending on the floral source of the honey. Calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc are abundant minerals in raw honey.

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Raw honey also contains antioxidants, present in the form of polyphenols, which help fight off free radicals that contribute to many serious diseases.

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