Honey vs Coconut Sugar: Taste, Baking and Nutrition Compared

What coconut sugar is

Coconut sugar, also called coconut palm sugar, is made by collecting sap from the flower buds of coconut palms, then heating it until the water evaporates and the sugar crystallizes. The result is a brown, granular sugar with a caramel, toffee-like flavor.

It is different from palm sugar made from other palm species, though the names are sometimes used loosely.

Honey vs coconut sugar at a glance

Key differences:

Calories and sugar per serving

A teaspoon of honey weighs more than a teaspoon of granulated sugar because honey is dense, so it has more calories per spoon, about 21 versus about 15. Gram for gram, honey has slightly fewer calories than sugar because it contains some water. Because honey tastes sweeter, many people use a little less.

USDA FoodData Central lists honey's full nutrient profile.

Glycemic index claims

Cleveland Clinic reports coconut sugar's glycemic index at about 54, compared with about 60 for table sugar, possibly because of a small amount of inulin fiber. Honey's glycemic index varies by type, from the mid 40s to over 70, depending on its fructose and glucose balance.

These differences are modest. Glycemic index also depends on the whole meal, and none of these sweeteners is a free food for people managing blood sugar.

Minerals and nutrients

Coconut sugar contains trace minerals like potassium, iron and zinc, and honey contains trace minerals and phenolic compounds. In both cases, the amounts are very small at normal serving sizes. Cleveland Clinic concludes that coconut sugar is not meaningfully healthier than regular sugar.

Both are added sugars

The American Heart Association suggests limiting added sugars to about 25 grams a day for most women and 36 grams for most men. Honey and coconut sugar both count toward those limits.

Taste and best uses

Coconut sugar's caramel flavor suits cookies, granola, coffee and recipes where brown sugar would work. Honey's flavor depends on its flowers: light honeys suit tea and fruit, while dark honeys like buckwheat suit gingerbread and barbecue sauce.

• Coconut sugar: cookies, crumbles, coffee, spice rubs
• Light honey: tea, yogurt, dressings
• Dark honey: gingerbread, glazes, baked beans

Baking swaps

Coconut sugar can replace white or brown sugar one to one in most recipes, though baked goods may be darker and slightly drier. To swap honey for sugar, use about three quarters as much honey, reduce other liquids by a few tablespoons per cup and lower the oven by 25°F.

Our baking with honey guide explains these steps.

Texture differences

Coconut sugar gives crisp cookies and crumbly toppings because it is dry. Honey adds moisture, chewiness and a soft crumb, and it helps baked goods stay fresh longer. Many recipes use both: coconut sugar for structure and honey for moisture and flavor.

Cost and availability

Coconut sugar is usually more expensive than white or brown sugar. Raw single-origin honey is also a premium product. Choose based on flavor and how you will use it.

Safety notes

Never give honey to babies under 12 months because of infant botulism risk. Coconut sugar does not carry that specific risk, but young children should still limit added sugars.

Honey for everyday sweetening

If you want a sweetener with real character, a raw honey adds more flavor per spoon. Raw Wildflower Honey, harvested in New York State, is a versatile choice, while Raw Buckwheat Honey brings a caramel-to-molasses depth closer to coconut sugar's warmth.

The takeaway on honey vs coconut sugar

Honey vs coconut sugar comes down to form and flavor. Coconut sugar is a granulated, caramel-tasting swap for brown sugar; honey is a liquid with floral to malty flavors. Both are added sugars, so use them mindfully.

Honey vs coconut sugar in coffee and tea

Coconut sugar dissolves well in hot coffee and adds a caramel note that suits lattes and cold brew. Honey dissolves easily in warm tea and brings floral notes, especially lovely with green tea and chamomile. For iced drinks, both work best when dissolved in a little hot water first. Our honey in coffee guide has more tips.

Find your honey

Explore our raw honeys in the shop, or try four in the Pure Raw Honey Sampler. Save with a 3 jar or 6 jar pack of any honey, and orders over $50 ship free.