Honey

17 g carbs per 1 tbsp (21 g) · honey (~1:1). Graded for five standard jobs below — the same product fits some jobs and not others.

dual-sourcecaffeine-freegluten-free
Check it for your own job →

Job fit

Honey works when the job is Marathon, 70.3, IRONMAN, Century / gran fondo, Ultra.

Marathon
3.5 h · race · target 80 g/h → 4.7/h
A
✓ dual-source honey (~1:1) · absorbs at 80 g/h✓ gut-friendly≈ 4.7/h · a lot to carry running✓ caffeine-freeℹ 1 % of your sodium · add salt
70.3
5.5 h · race · target 90 g/h → 5.3/h
A
✓ dual-source honey (~1:1) · absorbs at 90 g/h✓ gut-friendly≈ 5.3/h · a lot to carry✓ caffeine-freeℹ 1 % of your sodium · add salt
IRONMAN
12 h · race · target 90 g/h → 5.3/h
A
✓ dual-source honey (~1:1) · absorbs at 90 g/h✓ gut-friendly≈ 5.3/h · a lot to carry✓ caffeine-freeℹ 1 % of your sodium · add salt
Century / gran fondo
5 h · steady · target 80 g/h → 4.7/h
A
✓ dual-source honey (~1:1) · absorbs at 80 g/h✓ gut-friendly≈ 4.7/h · a lot to carry✓ caffeine-freeℹ 1 % of your sodium · add salt
Ultra
10 h · steady · target 80 g/h → 4.7/h
A
✓ dual-source honey (~1:1) · absorbs at 80 g/h✓ gut-friendly≈ 4.7/h · a lot to carry running✓ caffeine-freeℹ 1 % of your sodium · add salt

Grades: A–E from absorption (35 %), gut (30 %), practicality (15 %), caffeine (10 %) and your preferences (10 %); a ✗ on absorption or gut caps at C. Sodium and tonicity are shown as ℹ and never change the grade.

What is in it

Label facts, not a score. Apply your own preferences in the checker.

Format
Real food
Unit
1 tbsp (21 g)
Carbohydrate
17 g
Carb sources (label order)
honey
Glucose:fructose
honey (~1:1) · ~50 % fructose (inferred)
Sodium
1 mg
Potassium
11 mg
Caffeine
0 mg
Protein / fat / fibre
0.1 g / 0 g / 0 g
Sugar alcohols
none listed
Sweeteners
none listed
Allergens
none listed
Vegan / gluten-free
not vegan / gluten-free
Batch-tested
not stated
Tonicity
hypertonic

USDA FoodData Central, "Honey": ~64 kcal, 17 g carbohydrate (fructose ≈ 40 %, glucose ≈ 30 %, plus water and minor sugars — about 1:1 as glucose:fructose) per tablespoon. Fine at any rate up to ~60 g/h; dual-source by nature.

From USDA FoodData Central, checked 2026-09-18 · source. Labels change; read the pack. Not medical advice; not affiliated with the brand.

How many Honey per hour do I need?

At 17 g carbs per 1 tbsp (21 g): about 3.5 per hour for 60 g/h and 5.3 per hour for 90 g/h. Use the fuel checker to set your own job.

Is Honey dual-source (glucose and fructose)?

Yes — honey (~1:1) (inferred), about 50 % fructose, which is in the range that absorbs at 90 g/h and beyond.

Does Honey contain caffeine?

No, this version is caffeine-free.

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