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Is Honey High In Potassium? (What a Surprise!)

If you love honey like me, you’re probably eating some every day. But, is that even good for us, and how much potassium does it have?

That’s a critical question for those that want to increase their potassium intake but also for those on a low-potassium diet.

Is honey high in potassium?

Honey is very low in potassium because even 3.5 oz (100 g) of honey has only 1% of your recommended daily potassium intake. A tablespoon of honey has even less than that, only 0.2%. For comparison, one small banana contains around 10%.

Make sure to check out: Can You Check Your Potassium Level At Home? and The Best Low Potassium Snacks (Eat This, Not That).

How much potassium is in honey?

Honey

3.5 oz or 100 grams of honey contains only 52 mg of potassium or around 1% of recommended daily intake. That’s incredibly low, considering that no one’s eating that much honey anyway.

A more realistic serving would be one to two tablespoons of honey which has 10-22 mg of potassium, still much lower than the 1% daily value.

That’s why people on a low-potassium diet can freely eat honey straight from the jar or as an addition or substitute to other sweeteners.

Keep on reading to find out what benefits honey has, and if it’s actually good for you. Plus, what has more potassium honey or maple and agave syrup.

Nutrition Facts: Honey, 3.5 oz (100 g)

  • 304 Calories
  • Total Fat 0 g 0%
    • Saturated fat 0 g 0%
  • Cholesterol 0 mg 0%
  • Sodium 4 mg 0%
  • Potassium 52 mg 1%
  • Total Carbohydrate 82 g 27%
    • Dietary fiber 0.2 g 0%
    • Sugar 8 g
  • Protein 0.3 g 0%
  • Vitamin C 0%
  • Calcium 0%
  • Iron 2%
  • Vitamin D 0%
  • Vitamin B6 0%
  • Vitamin B12 0%
  • Magnesium 0%

RELATED: Is Pork Meat High In Potassium?

Is honey good for you?

Is Honey Good For You? Infographic
Is Honey Good For You? Infographic

Honey can come from different flowers and that will affect its color, smell, and taste. It also has many benefits. Here are some of the reasons why honey is so popular and beneficial.

1. Honey is good for the immune system

The phytonutrients in raw honey are responsible for its antioxidant effects, as well as its antibacterial and antifungal ability. They’re also presumed to be the cause that raw honey has demonstrated immune-boosting and anticancer advantages.

Other vitamins and minerals that are abundant in honey are also known for benefiting the immune system and are helping protect against inflammation and infectious diseases.

2. Honey is rich in antioxidants

Honey has many important antioxidants such as phenolic acids and flavanoids. Phenolic acids are very beneficial because they prevent the damage of cells resulting from free-radical oxidation reactions.

Phenolic acids also promote our anti-inflammation capacity.

Flavanoids can reduce cholesterol levels and blood pressure and therefore reduce the risk of getting heart disease.

Honey helps heal wounds and burns

26 studies on honey and wound care found that it’s most effective at healing partial-thickness burns and wounds that have become infected after surgery.

Which has more potassium honey or maple syrup?

Honey Vs. Maple Syrup
Honey Vs. Maple Syrup

Generally, maple syrup has four times as much potassium as honey, pound per pound. 3.5 oz (100 g) of maple syrup has around 212 mg of potassium while honey has only 52 mg.

Maple syrup also has more calcium and magnesium than honey.

100 gHoneyMaple Syrup
Calories304260
Carbohydrates82 g67 g
Protein0.3 g0 g
Fat0 g0.1 g
Fiber0.2 g0 g
Potassium52 mg212 mg
Vitamin C (%DV)0%0%
Vitamin B6 (%DV)0%0%
Calcium (%DV)0%10%
Iron (%DV)2%0%
Magnesium (%DV)0%0%
Vitamin D (%DV)0%5%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Which has more potassium honey or agave syrup?

Honey Vs. Agave Syrup
Honey Vs. Agave Syrup

Agave nectar or syrup contains virtually no potassium. The same amount of agave syrup, compared to honey has only 4 mg of potassium per 100 g vs. 52 mg for honey.

100 gHoneyAgave Syrup
Calories304310
Carbohydrates82 g76 g
Protein0.3 g0.1 g
Fat0 g0.5 g
Fiber0.2 g0.2 g
Potassium52 mg4 mg
Vitamin C (%DV)0%0%
Vitamin B6 (%DV)0%0%
Calcium (%DV)0%0%
Iron (%DV)2%0%
Magnesium (%DV)0%0%
Vitamin D (%DV)0%0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Which has more potassium honey or banana?

Honey Vs. Banana
Honey Vs. Banana

A banana, which is known for its high-potassium content has almost seven times as much potassium as the same amount of honey; 358 mg per 100 g for bananas vs. 52 mg for honey.

100 gHoneyBanana
Calories30489
Carbohydrates82 g23 g
Protein0.3 g1.1 g
Fat0 g0.3 g
Fiber0.2 g2.6 g
Potassium52 mg358 mg
Vitamin C (%DV)0%14%
Vitamin B6 (%DV)0%20%
Calcium (%DV)0%0%
Iron (%DV)2%1%
Magnesium (%DV)0%6%
Vitamin D (%DV)0%0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Can you take in too much potassium from honey?

Although honey isn’t naturally high in potassium, you could be getting too much potassium from honey if you’re eating other high-potassium foods, as well.

Two tablespoons of honey have only around 22 mg of potassium. That’s only around 0.4% of DV for adults and between 0.7 and 1% for low-potassium diet followers (2,000-3,000 mg per day).

Can you eat honey on a low potassium diet?

Honey can safely be consumed on a low-potassium, kidney-friendly diet. As long as you don’t eat too much of it (i.e. a pound :)). It’s almost impossible to overeat honey because of its overpowering sweet taste.

One would have to eat two pounds of honey to get around 10% of recommended daily potassium intake.

Frequently Asked Questions

Is it OK to have honey every day?

Honey has many benefits but it also has a lot of calories. It’s recommended to eat no more than two tablespoons per day as more than that would boost the caloric and sugar intake by too much.

Is honey keto?

Honey isn’t keto-friendly due to its high carb and no-fat content. For that reason, people avoid honey, and other sugar substitutes, on a keto diet.

Can honey go bad?

Honey typically doesn’t go bad if it’s stored properly. However, it can be contaminated, have toxic plants in it, or be adultered. Make sure to buy honey from a reputable source as there are many shady dealers.

Conclusion

Honey is a popular sugar substitute that is high in calories but healthy at the same time. However, it isn’t high in potassium which means it’s safe to consume on a low-potassium diet.

That means that those looking for a potassium boost should look at other sweeteners such as maple syrup.

Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.

Source: USDA