Honey and allulose are very different sweeteners with unique characteristics. Honey is a sweet and viscous creation that serves as nourishment for bee colonies (and us, too!). D-Psicose, or allulose, is a low-calorie sweetener derived from fructose.
While honey is naturally sourced from the secretions of plants and insects, allulose is found in small amounts in specific foods. So, are they similar at all? And is one better than the other? Let’s see.

Comparing Allulose vs Honey
Allulose | Honey | |
Substitution ratio | 1 ⅓ allulose: ¾ cup of honey | ¾ cup honey: 1 ⅓ cups of allulose |
Gluten-free? | Yes | Yes |
Keto-friendly? | Yes | No |
Paleo-friendly? | No | Yes, raw and unrefined |
Common Allergens | Allulose, sometimes corn. | Honey, certain pollens |
Pantry shelf life (unopened/sealed) | 5 plus years | Indefinate |
Best for baking | Chocolate sauce, lemon curd, smooth desserts | A wide variety of sweet cakes and flaky pastries. |
Differences Between Allulose And Honey
Honey, a natural sweetener bees produce, offers a range of health benefits due to its antibacterial and anti-inflammatory properties. The various types of honey available are determined by the flowers the bees pollinate. Comprised chiefly of sugars like fructose and glucose, honey also contains water, carbohydrates, as well as a small amount of vitamins and minerals. It remains liquid when stored below its melting point, gradually thickening as the temperature decreases. With its potential health advantages, honey can be a healthier alternative to table sugar in beverages. It also has medicinal uses that sugar typically does not possess.
In contrast, allulose is a naturally occurring sugar found in small quantities in plant foods such as figs, raisins, and kiwi. Commercially, it can be produced from corn or fructose. Allulose is remarkably low in calories, containing only about 10 percent of the calories found in the same amount of table sugar while being about 70% as sweet.
Unlike honey, allulose is a monosaccharide, meaning it is a single molecule of sugar, which eliminates the need for digestion upon consumption. It is rapidly absorbed by the body and excreted intact, so it does not impact blood sugar levels, making it suitable for low-carb diets. This rare sugar, available in granulated and liquid forms, is an ideal sweetener for baking light and airy recipes.
Taste and Culinary Uses
With honey, the flavor profile goes beyond mere sweetness. Depending on the nectar source, honey can exhibit a range of notes, from floral and fruity to smoky, woody, spicy, nutty, or earthy. This diverse array of flavors adds depth and complexity to any dish where honey is used. Honey is a versatile ingredient in cooking, enhancing both sweet and savory dishes. Whether enriching casseroles, sauces, or dressings, it adds a subtle and distinctive taste reminiscent of its source.
Allulose closely resembles the familiar taste of sugar, minus any bitter or chemical aftertaste often found in artificial sweeteners. Research shows that people find the sweetness of allulose comparable to sugar, making it an appealing alternative. Allulose particularly shines as a bulking ingredient in baking thanks to its remarkable browning capabilities. Using allulose instead of sugar can achieve the desired browning level without compromising taste or texture.
In terms of culinary uses, allulose excels in a variety of preparations. It works wonders in caramel and chocolate sauces, lending a delightful sweetness without any unwanted graininess. You can also rely on allulose when making lemon curd, jams, jellies, ice creams, salad dressings, and muffins, where it contributes a smooth and enjoyable texture.
Are Allulose and Honey Substitutes for Each Other?
To replace ¾ cup of honey, use 1 ⅓ cup of allulose as it has a slightly less sweet taste. Honey and maple syrup are sweeter than sugar, so it is advisable to use a smaller amount.
When replacing a liquid sweetener with granulated sweetener, add 1/4 cup of liquid for every 1 cup of sweetener used. Conversely, when substituting a granulated sweetener for a liquid sweetener, subtract 1/8 to 1/4 cup of liquid for every 1 cup of sweetener. When baking with honey or maple syrup, reduce the oven temperature by 25 degrees Fahrenheit to prevent caramelization and burning.
Nutritional Profile And Health Benefits
- Honey (1 tbsp.):
- Calories: 60
- Total carbs: 17 g
- Sugars: 17 g
- GI: 58
- Allulose (5 g):
- Calories 1.6
- Carbs: 0 g (0 net carbs)
- Sugars: 0 g
Honey and allulose offer unique health benefits as sweeteners. Honey possesses phytochemical, anti-inflammatory, antimicrobial, and antioxidant properties due to its flavonoids and polyphenols. It may help lower blood sugar, promote weight loss, and reduce risks associated with added sugar consumption. Allulose, a safe sugar alternative, offers a taste similar to sugar without the calories, but honey is nutritionally superior.
Diet Suitability
Honey is not considered vegan due to its origin and production process. Bees collect nectar from flowers, partially digest it, and store it in beeswax honeycombs as a long-lasting food source for the hive. On the other hand, allulose is a vegan sweetener that is suitable for various dietary preferences, such as the keto diet.
While honey is rich in sugars and carbohydrates, its consumption can disrupt ketosis and is therefore not allowed on the diet like allulose is. However, allulose is not considered suitable for a Paleo diet as it may be derived from corn or other processed sources, which are excluded from the Paleo diet. It is also not deemed Whole30-friendly.
How to Store Allulose and Honey
To maintain the quality of honey, storing it in sealed glass jars with airtight lids is advisable to prevent air exposure when not in use. Storing honey in non-food plastic or metal containers is not recommended as it may cause oxidation.
As for allulose, its storage requirements are similar to that of table sugar. It is advisable to keep it in a cool and dry place, protected from sunlight, in an airtight container. While refrigeration is unnecessary, it can be used if you encounter issues with ants or other pests accessing it in your pantry.
Price and Availability
Honey varies wildly in price depending on the purity and source. At a starting point of $2.96 per pound, it can go much higher. On the other hand, Allulose begins at $10 per pound and can go up to $15.
Environmental Impact
Honey is considered one of the most environmentally friendly sweeteners when it comes to greenhouse gas emissions from food production. Unlike other farming practices, beekeeping has a minimal impact on the environment. Harvesting honey does not require using tractors or large machines, eliminating the carbon emissions associated with such machinery.
Beekeeping also doesn’t rely on using fertilizers, further reducing its impact on the environment. Bringing honey from the hive to our cupboards is relatively simple and straightforward, making it a sustainable choice.
Allulose vs. Honey: The Ultimate Verdict
Honey will always win for me. I love it. Allulose might be great for those low-sugar and calorie desserts, but if sugar content doesn’t worry you, honey, all the way!
FAQs
Allulose does not affect blood sugar or insulin levels, making it an excellent alternative to honey for people with diabetes or those on a low-carb diet. However, consuming excessive amounts of allulose may lead to digestive discomfort, including bloating, diarrhea, and gas. Which one is better depends on your dietary needs and preferences.
Yes, it can. It’s important to note that allulose’s sweetness and baking properties differ from honey, requiring adjustments to the recipe.
Due to its limited natural occurrence, most available options for purchase are synthetically produced. This makes the cost of allulose higher compared to other sugar substitutes.