Honey
August 7, 2026
No Comments
Table of Contents
The conversation around sugar alternatives often comes down to rice malt syrup vs honey. While both are considered “natural” sweeteners, they offer very different things in terms of taste, nutrition, and how they work in recipes. If you’re looking for a rice malt syrup substitute that brings flavour, nourishment and versatility to your food, raw honey is a standout choice.
Why Do People Use Rice Malt Syrup?
Rice malt syrup is made from cooked rice that has been fermented with enzymes to break down starches into sugars. The result is a thick, amber-coloured syrup made almost entirely of maltose.
Some people choose it because it contains no fructose, which can be easier on digestion for those with fructose sensitivities. Others like that it’s a vegan alternative to honey. But there are some downsides worth considering:
- It has a very high glycaemic index (around 98), meaning it causes a rapid spike in blood sugar.
- It has minimal nutritional value, offering little beyond carbohydrates.
- It’s less sweet than honey, so you often need more of it.
- It’s not as readily available or sustainable in Australia as local honey.
Why Raw Honey is a Better Substitute Than Sugar or Rice Malt Syrup
Raw honey isn’t just sweet, it comes with a whole range of natural benefits. Unlike refined sugars and processed syrups, raw honey is rich in enzymes, antioxidants and trace minerals. It’s also sweeter than rice malt syrup, so you can use less for the same level of sweetness. It’s really the best rice malt syrup substitute.
And if you’re buying from a local beekeeper, you’re also supporting pollination, biodiversity, and the Australian beekeeping industry.
Rice Malt Syrup vs Honey
When comparing the flavour, nutrition and overall value of each sweetener, honey is clearly the better option. It doesn’t just taste better – it brings more to the table in terms of how it supports your health, your recipes, and the planet.
- More flavour: Honey brings depth, aroma and floral notes. Rice malt syrup is more neutral.
- More nutrients: Trace minerals and antioxidants (only in raw honey)
- Lower GI: Raw honey sits around 58 on the glycaemic index. Rice malt syrup is 98.
- Local: Raw honey can be sourced close to home. Rice malt syrup is usually imported or produced in industrial volumes.
How to use Honey as a Rice Malt Syrup Substitute in Recipes
Because honey is sweeter and thicker, you don’t need a 1:1 swap. Here’s a general rule:
Use 3/4 the amount of honey.
And if you’re baking, reduce the liquid in the recipe slightly and lower your oven temperature by 5°C to 10°C.
Rice Malt Syrup Conversion Table
| Rice Malt Syrup | Honey (Substitute Amount) |
|---|---|
| 1 tablespoon | 3/4 tablespoon |
| 1/4 cup | 3 tablespoons |
| 1/3 cup | 4 tablespoons |
| 1/2 cup | 6 tablespoons |
| 1 cup | 3/4 cup |
Our Favourite Honey-Swapped Recipes
- Apple Berry Crumble – the honey caramelises beautifully in the oven
- Chicken Nourish Bowl – honey in the dressing adds balance and brightness
For even more ideas, check out our Hive to Home Honey Recipes eBook – packed with 60+ seasonal recipes using Western Australian raw honey.
Nutritional Comparison: Rice Malt Syrup vs Honey
When you’re choosing between rice malt syrup and honey, it’s worth looking beyond sweetness alone. The nutritional makeup of each one tells a much bigger story about how they support (or don’t support) your health and energy levels. Here’s how the nutritional value of rice malt syrup vs honey really stacks up
| Per 100g | Rice Malt Syrup | Raw Honey |
|---|---|---|
| Energy | ~1330 kJ | ~1400 kJ |
| Carbohydrates | ~80g | ~82g |
| Sugars | ~55g (mostly maltose) | ~82g (fructose + glucose) |
| Fructose Content | 0g | ~38g |
| Glycaemic Index (GI) | ~98 | ~58 |
| Nutrients | Minimal | Antioxidants, enzymes, minerals |
While rice malt syrup is often marketed as a “healthier” alternative to sugar, it doesn’t deliver much in the way of nutrients or balance. The high GI can cause energy crashes, and its lack of flavour means you may end up using more.
Raw honey, especially when sourced locally, offers a nutritional edge – plus flavour, versatility and a lower GI. It makes an excellent rice malt syrup substitute, not just for its health benefits but for the richness it adds to everyday cooking. It works with your recipes, not against them.
The Best Rice Malt Syrup Substitute
From breakfast to baking, the debate of rice malt syrup vs honey shows that not all sweeteners are created equal. Choosing raw honey means choosing a nutrient-dense, naturally sweet option that supports local beekeeping and adds real depth to your recipes.
If you’re looking for a rice malt syrup substitute that’s easy to use, easy to source and genuinely delicious, raw honey is a clear winner.
It’s not just about sweetness. It’s about adding something real to your food – something that supports pollination, regional food systems, and the land it comes from.
Piesseful Bees Honey
Piesseful Bees Honey, Australia's favourite honey shop. 100% raw honey from Western Australia, including Jarrah honey and bush honey.
You may also enjoy our other blogs
Bee
July 12, 2026
No Comments