Is Agave or Honey the Healthier Choice? Nutritionists Weigh In

Sweet, texturally satisfying nectar of agave and honey can make so many foods and beverages even more delicious—but is either healthy, and if so, which one is the better option? Although agave and honey are both sugary syrups meant to sweeten up a variety of meals and drinks, both offer their own health benefits. Both ingredients can be used in place of sugar to sweeten up baked goods, smoothies, cocktails, and more. To help us identify the healthier option, we tapped nutritionists for their input.

What Is Agave?

“Agave is a sweetener that is produced from the sap of the agave plant, a succulent that is primarily found in North, Central, and South America,” explains Sarah Rueven, MS, RDN. “Because it is sweeter than table sugar, you can use less of it to get an equally sweet flavor. It is also free of allergens, gluten-free, and vegan.” You might have tasted the syrup in fruit salads, dressing sauces, and even citrus-glazed meat. As Rueven notes, it’s also free of allergens, vegan, and gluten-free.

Additionally, a little bit of agave goes a long way, according to Umo Callins, MS, RD. “Agave nectar is also sweeter than sugar so less can be used in recipes,” she says. “This can be beneficial for those looking to manage their blood sugar.” Agave also has a much thinner consistency than honey, so it can make certain dishes runnier, Rueven adds.

What Is Honey?

Honey, the more common substitution for sugar, can help sweeten up teas, sauces, and even cheeses. Honey is made from nectar collected by bees from flowers. “Honey comes in many different flavor profiles based on the type of flower and region from which the bees derive nectar,” Rueven says. “Because honey is derived from an animal source (bees), it is not considered a vegan food.” Thus, honey is a more suitable option for non-vegan diets.

“Honey has many health benefits due to its high antioxidant count, including being antibacterial, antiviral and anti-fungal,” Rueven says. “Studies have shown that regular consumption of local honey can reduce seasonal allergies.” It’s clear that both ingredients carry science-backed benefits. But to settle the debate once and for all, we asked these nutritionists which is the healthier option.

Which Is Healthier: Agave or Honey?

The short answer? Honey. “Honey’s high antioxidant count offers many more health benefits than agave,” Rueven says. “Plus, agave is higher in fructose, a compound that is linked to the development of many chronic diseases.” Both ingredients should be consumed in moderation, but Rueven suggests that honey is the go-to option if you’re highly intentional about healthy eating.

On the other hand, Callins explains that both ingredients can be healthy depending on what an individual person is looking for. “For blood sugar management, agave nectar may be the better choice due to its lower glycemic index; however, it’s important to be mindful of the amount that’s used at a time to help with blood sugar management,” she explains. “Honey tends to have more overall nutrients compared to agave nectar.” Ultimately, it’s about preference and your overall health needs.