Honey vs. Agave: A Sweet Debate

This article was written with help from AI and edited by Thrive Market’s talented team of human writers.

When it comes to natural sweeteners, honey and agave syrup often emerge as popular contenders in the kitchen. Both offer unique flavors, culinary versatility, and perceived benefits, making them staples for health-conscious individuals. But how do these two sweeteners stack up nutritionally and environmentally?

Let’s delve into the sticky details to help you decide which might be the best fit for your lifestyle — and your recipes.

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What is Honey?

Honey is a thick, golden liquid made by bees from the nectar of flowers. Depending on the flowers the bees pollinate, honey can vary in flavor, color, and consistency. From wildflower to clover to manuka, each variety offers distinct characteristics.

After collecting nectar, bees store it in their hives and use enzymes to break it down into simple sugars. Through evaporation and time, the nectar transforms into the thick, shelf-stable substance we know as honey.

Unfiltered or raw honey retains more of its natural enzymes, antioxidants, and trace amounts of pollen, while pasteurized honey is heated to improve shelf life and clarity.

In addition to its use as a natural sweetener, honey has been valued for centuries for its soothing and humectant properties—both in the kitchen and in skincare routines.

Nutritional Profile of Honey

Honey primarily contains glucose and fructose, along with trace amounts of vitamins, minerals, and antioxidants. It contains about 60 calories per tablespoon.

These natural sugars provide quick energy, which is one reason honey is often used as a pre-workout boost or natural sweetener in teas, smoothies, and dressings.

In small amounts, honey also delivers trace nutrients like potassium, calcium, magnesium, and B vitamins, though not in significant enough quantities to be considered a primary source.

Raw or unfiltered honey may also offer small amounts of polyphenols—plant-based antioxidants that may help support overall cellular health.

While honey is still a form of added sugar, its natural origin and minimal processing make it a popular alternative to refined sweeteners. Moderation is key, especially for individuals monitoring blood sugar levels or limiting added sugars in their diet.

Benefits of Honey

Antioxidant Properties: Honey is rich in phenolic compounds, which contribute to its antioxidant activity. These anti oxidants can help neutralize free radicals, potentially reducing oxidative stress.

Antimicrobial Properties: Honey, especially varieties like Manuka honey, exhibits significant antimicrobial activity. This is attributed to its high methylglyoxal (MGO) content and other bioactive compounds, which can inhibit the growth of various microorganisms.

Culinary Uses of Honey 

Honey’s versatility makes it a star in both sweet and savory dishes. Use it…

• To sweeten tea or other hot beverages 
• To drizzle over yogurt
• As a glaze for roasted vegetables or fruits
• To sweeten baked goods 
• In marinades and salad dressings 

More recipes with honey

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What is Agave?

Agave nectar is derived from the sap of the agave plant, a succulent native to Mexico. It’s processed to produce a sweet liquid that ranges from light to dark in color, with a flavor profile reminiscent of caramel.

The sap is typically extracted from the core of the plant, then filtered and heated to break down complex carbohydrates into simple sugars—mainly fructose. The result is a syrup-like sweetener that dissolves easily in both hot and cold liquids.

Lighter agave varieties have a more neutral flavor, while darker agave syrups offer a richer, more robust taste that pairs well with baked goods, sauces, and marinades. Because agave has a lower glycemic index than traditional sugar, it’s often marketed as a better-for-you sweetener—but it’s important to note that its high fructose content may not be suitable for everyone, especially when consumed in large amounts.

As with any added sweetener, moderation is key, and choosing minimally processed, organic agave can help ensure better quality.

Nutritional Profile of Agave: 

Agave syrup contains more fructose than honey, contributing to its sweeter taste. A tablespoon contains about 60 calories.

Because fructose is naturally sweeter than glucose, agave can offer the same level of sweetness using slightly less volume—though it’s still considered an added sugar.

Unlike honey or maple syrup, agave doesn’t offer significant amounts of antioxidants or trace minerals. It’s primarily a sweetener, so it’s best enjoyed in moderation as part of a balanced diet.

Benefits of Agave:

Agave syrup has a low glycemic index (17-27), which gives it potential for slower blood sugar spikes compared to other sweeteners.

This lower glycemic response is largely due to agave’s high fructose content, which is absorbed more slowly than glucose. As a result, some people may find agave to be a gentler option for sweetening foods or beverages, especially when used in small amounts.

However, it’s important to note that while agave may not cause a rapid rise in blood sugar, its high fructose concentration is metabolized in the liver and, when consumed in excess, may have negative effects on metabolic health over time.

That’s why agave is best used in moderation, as part of a varied diet that includes whole foods and naturally occurring sources of sweetness, like fruit.

Thanks to its mild flavor and easy solubility, agave is also a popular choice for sweetening cold drinks like iced coffee or smoothies, where other sweeteners may not dissolve as well.

Culinary Uses for Agave

Its smooth consistency makes agave syrup ideal for using in beverages, but it can also be used in cooking and baking. Here are some uses for agave: 

• As a sweetener in beverages like coffee and cocktails 
• To sweeten cake, bread, and cookie batter 
• To drizzle on top of yogurt or granola 
• To flavor smoothies
• In dressings and marinades
• In certain alcohols, like tequila and mezcal

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The Nutritional Face-Off

When comparing honey and agave syrup nutritionally, the differences come down to their sugar compositions:

Honey

Calories: ~60 per tablespoon
Glycemic Index: Medium (50-60)
Sugars: Glucose & Fructose

Agave 

Calories: ~60 per tablespoon
Glycemic Index: Low (17-27)
Sugars: Primarily Fructose

While honey offers trace nutrients and antioxidants, agave syrup’s lower GI might make it a preferable choice for those monitoring blood sugar. 

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Honey vs. Agave: Which is More Sustainable?

Honey: Honey production is intrinsically tied to bee populations, which are vital for pollination and the health of our ecosystems. Sustainable beekeeping practices prioritize the welfare of bees, ensuring that honey production doesn’t deplete their food sources or harm colonies. Look for raw, organic honey from ethical producers to support bee conservation.

Agave Syrup: Agave farming has its environmental considerations. Agave plants take years to mature, and overharvesting can disrupt ecosystems. Choosing agave syrup from responsibly managed farms ensures that production supports both the environment and local communities.

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Honey vs. Agave: Which Sweetener is Right for You?

The choice between honey and agave syrup often comes down to individual health goals and dietary preferences:

• For a Lower Glycemic Index: Agave syrup’s lower GI means it may cause less of a spike in blood sugar levels compared to honey. 
• For Antioxidant and Antimicrobial Benefits: Honey’s antioxidants and antimicrobial properties give it an edge.
• For Vegans: Agave syrup is the clear winner, as it’s entirely plant-based.

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Cooking and Baking Tips

Both honey and agave syrup can be used interchangeably in many recipes, but their unique properties make them better suited for certain dishes:

• Honey: Adds a floral sweetness and works well in marinades, salad dressings, and baked goods that benefit from its viscosity.
• Agave Syrup: Blends seamlessly into cold beverages and desserts where a neutral, caramel-like sweetness is desired.

When substituting one for the other, note that agave syrup is sweeter than honey, so you’ll need less of it. Start with about 2/3 the amount of agave syrup for honey in recipes.

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Common Questions About Honey and Agave 

1. Can honey and agave syrup be consumed on a keto diet? Both honey and agave syrup are high in carbohydrates, so they are generally not suitable for a strict keto diet. 

2. Is agave syrup better than regular sugar? Agave syrup has a lower glycemic index than regular sugar, meaning it may have less of an impact on blood sugar levels. 

3. Can children consume honey and agave syrup? Children over the age of one can safely consume honey, but it should not be given to infants under one year due to the risk of botulism. Agave syrup is generally safe for children, but like all sweeteners, it should be used sparingly.

4. How should I store honey and agave syrup? Honey should be stored in a cool, dry place and can crystallize over time; this is natural and doesn’t indicate spoilage. Agave syrup should also be kept in a cool, dry place and does not crystallize like honey.

5. Can dogs have honey? Yes, dogs can have honey in small amounts (e.g. as a sweetener in homemade dog treats). However, consult your veterinarian before introducing honey to your dog’s diet.

6. Can honey go bad? Honey does not spoil under normal conditions due to its low moisture content and natural acidity. It can crystallize over time, but this process is natural and reversible by gently warming the honey.

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Thrive Market’s Favorite Products

At Thrive Market, we’re proud to offer high-quality honey and agave syrup options that meet our rigorous sustainability and standards. Some member favorites include:

• Thrive Market Organic Honey Bear: A convenient and mess-free option for drizzling honey on toast, tea, or yogurt with a classic sweet flavor.
• Thrive Market Organic Raw Unstrained Honey: A rich and unprocessed honey that retains all its natural enzymes and nutrients, perfect for baking or adding to smoothies.
• Comvita MGO 50+ Multifloral Manuka Honey: Known for its high concentration of beneficial compounds, this manuka honey is ideal for many wellness routines.
• Mike’s Hot Honey in Hot Honey Original: A spicy-sweet infusion of honey and chili, great for drizzling on pizza, wings, or even ice cream.
• Beekeeper’s Naturals Bee Powered Superfood Blend: A powerhouse blend of honey, royal jelly, propolis, and bee pollen to support energy and overall wellness*.
• Thrive Market Organic Agave Nectar, Raw Amber Blue: This amber agave is organic and ethically sourced from Mexico.
• Thrive Market Organic Agave Nectar, Light Blue: If you’re looking for a lighter agave syrup, this organic option is a great choice. 
• Wholesome Organic Blue Agave: A versatile sweetener with a mild flavor, perfect for beverages, desserts, and everyday use.

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Final Thoughts

Choosing between honey and agave syrup ultimately depends on your taste preferences, dietary needs, and environmental values. Both sweeteners have their pros and cons, but when used in moderation, they can be delightful additions to a balanced diet. As always, prioritize high-quality, responsibly sourced options to make the most of these natural sweeteners.

Looking for more inspiration? Explore our recipes and pantry essentials to discover how honey and agave syrup can sweeten your culinary creations.

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*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment and before changing your diet or healthcare regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.