The Nutritional Difference Between Light And Dark Honey, Explained

Honey is one of the greatest marvels in the universe. You might think that sounds hyperbolic; after all, honey is an ordinary, everyday foodstuff, and what could be so remarkable about that? Simply put, honey exemplifies the interconnected nature of life on Earth better than just about anything. Bees rely on flower pollen for sustenance, flowers rely on bees to spread their pollen and propagate, other plants rely on bees for fertilization, and we humans reap the benefits of all of them. There's really nothing bad we can say about honey, but that doesn't mean that all honey is equal. As you've likely noticed, honey comes in a wide range of colors, and there are some pretty significant differences between them.

The color of honey depends on what plants the honey bees feed on, and there are more than 300 unique varieties available in the U.S. alone. The USDA sorts honey into seven color-based categories. They are, in ascending order of darkness, Water White, Extra White, White, Extra Light Amber, Light Amber, Amber, and Dark Amber. These are all classified by optical density, the rate at which light travels through the honey, but for us laymen, the amber comparison is a good visual cue to go off of. Dark honey varieties, particularly manuka honey, have garnered particular attention for their nutritional value, but how much truth is there to this? Is dark honey really better for you, or is it all hype in the name of marketing?

While it's true that different nectar sources lead to different colors of honey, the reason for this lies in their mineral content. Plants have varying mineral contents depending on climate and soil conditions, and a higher concentration of minerals in the nectar correlates to darker honey. Higher quantities of minerals also mean higher levels of antioxidants, so the darker the honey, the more antioxidants it contains. Antioxidants work to eliminate free radicals, destructive chemicals that damage the cells in our body and can even alter the coding of our DNA. There is no way to avoid free radicals — they are a byproduct of our bodies turning food into energy — but a diet rich in antioxidants can protect cell health and even repair damaged DNA.

Honey also contains a variety of beneficial vitamins, including riboflavin, niacin, ascorbic acid, and pantothenic acid. It is also rich in minerals like calcium, iron, magnesium, potassium, copper, phosphorus, and zinc. One of the principal reasons that dark honey is dark is the fact that it contains less water than light honey. Less water diluting the honey means there is a higher concentration of the aforementioned vitamins and minerals. It's not just increased proportions though, as research suggests dark honey actually contains more total nutrients than light honey. For instance, buckwheat honey contains roughly 20 times as many nutrients as lighter varieties.

The color of honey tells you a lot about its nutrient content, but that's not all. Darker honey varieties have a much different flavor profile than lighter ones. Generally speaking, light honey is milder than dark honey, but the differences are more nuanced than that. Light honey can actually taste sweeter overall, though the flavor profile is less complex with the unique floral notes being far more subdued. Dark honey varieties have a more pungent taste and aroma, characterized by strong notes of molasses and malt.

Popular varieties of light honey include acacia, clover, fireweed, sage, and tupelo. Since they are sweeter but less nuanced, they are great options when you want to substitute honey for sugar in baked goods. On the flip side, if you prioritize the nutritional aspect of honey or desire a more potent and complex flavor profile, you'd be better served by a dark honey variety such as dandelion, thyme, chestnut, buckwheat, wildflower, or jarrah.

Probably the most famous variety of dark honey is manuka honey, prized for its rich nutrient profile. However, manuka honey also exemplifies the one downside to dark varieties. Darker honeys, especially those marketed for their health benefits, tend to be more expensive than light versions. Dark honey may also be harder to find in stores than light honey. Whole Foods sells manuka honey, but it can cost upwards of $50 for a single jar. Needless to say, use it wisely.