Is clover honey better for you than regular honey?

January 12, 2026 •

3 min read

Over 75% of honey sold in supermarkets undergoes pasteurization and filtration, processes that remove many beneficial elements. Understanding the differences between processing and raw forms is key to determining if clover honey is better than regular honey, which often refers to the processed product.

Quick Summary

The health benefits of honey depend more on its processing than the floral source. Raw clover honey is more beneficial than pasteurized 'regular' honey, which lacks many natural enzymes and antioxidants.

Key Points

Processing is the key difference: The health benefits depend on whether the honey is raw or processed, not the floral source.
Raw clover honey is superior to processed honey: Unpasteurized and unfiltered raw clover honey has more antioxidants, enzymes, and pollen.
"Regular" honey is often processed: This term usually refers to pasteurized, filtered honey with most beneficial compounds removed.
Clover honey is a potent antibacterial: In a raw state, clover honey has strong antibacterial effects against harmful bacteria.
Darker honeys can offer more antioxidants: While raw clover honey is healthy, darker varieties like Manuka or Buckwheat may have higher antioxidant levels.
Taste preference varies: Clover honey has a mild, sweet, floral flavor, while other varieties like wildflower honey provide a more complex taste.

What Is "Regular" Honey?

When people refer to "regular" honey, they usually mean the clear, smooth, golden syrup found in most stores. This commercial honey is almost always pasteurized and filtered to extend shelf life, improve appearance, and prevent crystallization. However, these processes remove many of honey's natural, health-promoting compounds. Pasteurization uses high heat to kill beneficial enzymes and yeast, and filtration removes bee pollen, propolis, and other nutrient-rich particles. As a result, processed regular honey is mainly a source of sugar and lacks the rich health profile of its raw counterpart.

The Nutritional Profile of Clover Honey

Clover honey is a popular monofloral honey, meaning it comes mostly from clover blossoms. Its light, mild, sweet taste with subtle floral notes makes it a common choice. Nutritionally, like most honey, it is mainly carbohydrates in the form of natural sugars. It also contains small amounts of essential vitamins and minerals, such as B vitamins, calcium, iron, and potassium. The real difference comes from how clover honey is processed.

The Power of Raw Clover Honey

Raw, unfiltered clover honey, which is not exposed to high-heat pasteurization or fine filtration, retains a higher concentration of beneficial components. It is naturally richer in antioxidants, including anti-inflammatory flavanol and phenolic acid compounds. Raw honey also maintains its natural antiviral and antibacterial properties. For example, one study found raw clover honey had strong antibacterial action against Staphylococcus aureus. This minimally processed form of clover honey offers the most significant health benefits.

Raw vs. Processed: A Honey Comparison


Feature	Raw Clover Honey	Processed ("Regular") Honey
Processing	Unpasteurized and unfiltered; remains in its natural state.	Pasteurized with high heat and finely filtered to remove particles.
Appearance	Cloudy, opaque, and creamy; crystallizes faster.	Clear, smooth, and liquid due to processing.
Antioxidants	Rich in antioxidants, particularly flavanols and phenolic acids.	Antioxidant levels are significantly reduced or destroyed by heat.
Taste	Mild, floral, and complex flavor profile.	Often a simpler, sweeter flavor due to processing.
Nutrients	Contains beneficial enzymes, pollen, and propolis.	These beneficial compounds are mostly stripped away.
Health Benefits	Offers stronger antibacterial, antiviral, and anti-inflammatory effects.	Provides minimal health benefits beyond a natural sugar source.

How Processing Affects Honey's Health Benefits

Pasteurization aims for a consistent product with a long shelf life. However, this comes with a nutritional cost. Heating honey to high temperatures reduces the amount of dietary antioxidants. Microfiltration removes bee pollen and propolis, which are rich in antioxidants and enzymes. Without these compounds, processed honey loses its potential to support the immune system, fight bacteria, and act as an anti-inflammatory agent. The sugar content remains the same, but the health benefits are diminished significantly.

Other Types of Honey to Consider

While the raw versus processed difference is most important, the floral source can also influence honey's properties. For example, darker honeys like Buckwheat or Manuka typically have higher antioxidant content than lighter varieties like clover. Wildflower honey, sourced from multiple floral varieties, offers a richer, more complex flavor profile than mild clover honey. Different honey types have distinct characteristics based on their nectar source, so exploring other raw varieties can offer new flavors and slightly different health benefits. For general health support and a milder taste, raw clover honey remains an excellent and accessible choice.

Conclusion: The Verdict on Clover vs. Regular Honey

Ultimately, whether clover honey is better for you than regular honey depends on processing, not the floral source. Any raw honey, including raw clover honey, is nutritionally superior to its pasteurized and filtered counterpart. The term "regular honey" most often refers to this processed, nutrient-deficient product. Choosing raw clover honey provides the benefits of its antioxidants, antibacterial properties, and enzymes.

For optimal wellness, choose honey labeled as "raw" or "unfiltered." Whether clover or another floral variety, choosing raw preserves the natural goodness that has made honey a valued health food for centuries. Consume honey in moderation as a healthier alternative to refined sugars, and support local beekeepers for the freshest, highest-quality product.

Health Benefits of Raw Honey

Rich in antioxidants: Protects the body from damaging free radicals.
Antibacterial and antiviral: Fights harmful bacteria and viruses.
Soothes coughs and sore throats: Coats the throat to provide relief.
Supports wound healing: Used topically to promote healing.
Aids digestive health: Supports beneficial gut bacteria.
Provides an energy boost: Natural sugars offer a quick source of energy.

For more detailed information on honey's medicinal properties, consult sources like the Mayo Clinic's overview on honey.

Frequently Asked Questions

No, clover honey is not always raw. Most supermarket clover honey is pasteurized and filtered for a clear appearance and longer shelf life. For maximum health benefits, choose products labeled 'raw clover honey'.

Raw clover honey offers numerous benefits, including being rich in antioxidants, possessing antibacterial and antiviral properties, and serving as a natural energy source. It is also known to help soothe coughs and sore throats.

Processed honey is not inherently bad but has fewer nutritional benefits compared to raw honey. Due to pasteurization and filtration, it loses most of its antioxidants, enzymes, and pollen, making it mainly a simple sugar source. It is generally a healthier alternative to table sugar but should still be consumed in moderation.

Raw honey typically looks cloudy, opaque, or creamy and may crystallize more quickly than regular honey. Regular honey is clear, smooth, and uniform in color due to filtration and heating. Checking the product label is the most reliable method.

Raw honeys, regardless of floral source, are generally more beneficial than processed honey. However, darker honeys like Manuka or Buckwheat may have higher levels of certain antioxidants than lighter clover honey. The best choice depends on your specific health goals and flavor preferences.

Yes, clover honey possesses mild to moderate antibacterial properties that can help with wound healing. However, stronger varieties like Manuka honey are typically used for more serious medical applications.

Yes, studies suggest honey can be a better choice for heart health and weight control than table sugar. It causes a smaller blood sugar response and, in its raw form, provides more antioxidants and nutrients than highly processed table sugar.