How to Read a Honey Label: What Do the Numbers Mean?
Reading labels when buying honey is actually much easier than you think. The first thing you should look for is the phrase “contents: only honey.” If there are no added sugars, flavors, or additives, you have a pure and natural product.
The most important item in the nutritional information section is carbohydrates and sugars. Natural honey contains approximately 80 grams of carbohydrates and 78 grams of sugar per 100 grams. These values are the clearest indicator that the honey is neither diluted nor artificially thickened. Low numbers may indicate too much water, while very high numbers may indicate a syrupy mixture.
The balance of sugar also provides a clue for the consumer. Honey with a high fructose content is sweeter and takes longer to crystallize. Honey with a high glucose content, on the other hand, provides quick energy but freezes more quickly. This balance is actually a fingerprint of honey's naturalness. The energy value is around 320 kcal/100 g. This means honey is a powerful energy source derived entirely from natural carbohydrates. It contains zero fat and saturated fat, making it extra heart-friendly. The low protein content (0.3 g) indicates that honey contains live enzymes. The 0 g salt content is also reassuring, especially for those with blood pressure problems. Vitamins and minerals are present in trace amounts in honey, but it's the antioxidants that make the difference. Phenolic compounds and flavonoids support immunity and fight free radicals. Darker-colored honeys are generally richer in this regard. You'll also want to see the following in honey from reliable brands: a moisture content of less than 20% (prevents fermentation), HMF below 40 mg/kg (indicator of freshness), and a diastase value above 8 (enzyme strength). These are international quality standards. Finally, honey should not be given to babies under one year old. Furthermore, in balanced portions, it is a healthy and energizing food for people of all ages. By reading your label this way, you can be sure you're choosing truly natural and reliable honey.
Nutritional Value of Honey
Cahter Organic prioritizes transparency and naturalness. Each jar arrives at your table with a balanced sugar profile, low moisture content, and preserved enzyme strength, all supported by laboratory analysis. So, when you choose Cahter Organik, you can enjoy not only honey but also nature’s purest gift with peace of mind.
Energy - 320 kcal / 1340 kJ
Honey's energy comes from carbohydrates. 80g of carbohydrates = 320 kcal, which is ideal for natural honey. A lower energy level indicates excess water, while a higher energy level raises suspicion of adulteration.
Salt (Sodium) - 0 g
Honey is naturally sodium-free. It's normal for the label to show 0 grams of sodium. This is especially reassuring for those with high blood pressure.
Protein - 0.3 g
Honey isn't rich in protein, but even this small amount contains important enzymes (invertase, diastase, etc.) and amino acids. These enzymes demonstrate the vitality and biological value of honey.
Fat - 0 g
Honey doesn't contain fat. Therefore, it's natural to see 0 grams on the label. This distinguishes honey from "fatty desserts" and indicates that it's a healthy source of energy.
Carbohydrate - 80g
Natural floral honey contains between 79 and 82% carbohydrate, with 80 g being the average. A lower percentage indicates excess moisture and a risk of fermentation, while a higher percentage may suggest the honey has been artificially thickened.
Vitamins - Trace amounts of C, B1, B2, B6, Niacin
Honey is not a source of multivitamins, but it does contain trace amounts of vitamins. These vitamins provide antioxidant effects. Honey that has not been heat-treated and is stored under appropriate conditions preserves these vitamins better.
Phenolic compounds & Flavonoids- 50–150 mg/kg
It ensures that honey has the strongest antioxidant structure. Darker honeys are generally richer in phenolic compounds. This range of values indicates that the honey has retained its naturalness without excessive heat treatment.
Sugars - 78 g (≈ 38% fructose, 31% glucose, 9% other sugars)
The most important indicator of honey's quality is its sugar balance. The total fructose and glucose should be at least 60 g/100 g; 78 g is excellent. Honey with a high fructose content crystallizes more slowly, while honey with a high glucose content provides more energy but crystallizes more quickly.
Minerals - Potassium, Magnesium, Calcium, Iron, Zinc (≈ 0.2–0.5 g/100 g)
This value is within the expected range for flower honey. Potassium, magnesium, and calcium are critical for muscle and bone health, while iron and zinc are critical for the immune system. Naturally, this ratio may be slightly higher in forest and pine honeys.