Health Benefits of Honey: Scientific Evidence and Warnings About Overuse
Honey has real health benefits supported by studies, from antioxidants to soothing coughs, but official health bodies warn against giving it to infants under one year and advise moderation because of its high sugar content.
Honey has held a special place on Iraqi and Arab tables for centuries: present at breakfast and in grandmothers’ recipes for treating colds. But what does science actually say about its benefits? Recent studies and official health guidance show that honey has real advantages—provided it is consumed in moderation and with awareness of the groups who should avoid it.
Antioxidants and a better alternative to sugar
Natural honey contains phenolic compounds and flavonoids that give it antioxidant, anti-inflammatory and antimicrobial properties, according to scientific reviews published by the U.S. National Library of Medicine. A review of 48 clinical trials involving more than 3,600 people concluded that honey’s most notable benefits appear when it replaces white sugar and other sweeteners, not when it is added in addition to them.
The nutritional value of honey varies by its source and color: darker varieties typically contain higher levels of antioxidants compared with lighter ones.
A natural cough soother for children and adults
One of the most scientifically supported uses is relieving cough from colds. The British health authority and the National Institute for Health and Care Excellence recommend trying a teaspoon of honey with warm water and lemon to soothe a cough. A Cochrane review found that honey may reduce cough in children compared with no treatment—but this applies only to children older than one year.
Wound and superficial burn healing
Physicians in some hospitals use dressings that contain sterilized medical-grade honey to aid healing of superficial burns and wounds. Cochrane reviews indicate it may speed healing of partial-thickness burns, but this applies to processed medical honey and does not mean putting kitchen honey on open wounds.
Studies in 2025: promise and caution
Research has not settled every claimed benefit. In 2025 the medical journal Anstigia published a randomized trial conducted in Western Australia on 400 children who underwent tonsillectomy and found that honey did not significantly reduce pain or speed recovery compared with standard care. Also in 2025, a review in the journal Nutrients reported encouraging results for honey in protecting brain cells, but those findings were based entirely on laboratory and animal experiments, with no human studies to date.
Warnings to know
The World Health Organization, the U.S. Centers for Disease Control and Prevention, and the UK health authority warn against giving honey to infants under one year of age—even in small amounts or on a pacifier—because it may contain bacterial spores that cause infant botulism, a rare but serious condition in babies.
The World Health Organization classifies honey among free sugars and recommends that free sugars provide no more than 10% of daily calories, preferably reduced to under 5%. A tablespoon of honey contains about 17 grams of sugar and roughly 64 calories, according to U.S. Department of Agriculture data; this means it raises blood glucose, and people with diabetes should consult their doctor before adding it to their diet.
Honey remains a useful and tasty food if consumed by adults and children over one year in moderate amounts as part of a balanced diet, but it is not a miracle cure nor a substitute for medical treatment.
Read also: Benefits of olive oil for the body: a heart-healthy choice within a balanced diet
Read also: Ultra-processed foods and cancer: a study that reconsiders prevailing concerns
