Is Honey Considered an Ultra-Processed Food? The Definitive Answer

December 22, 2025 •

4 min read

According to the widely used NOVA food classification system, which categorizes foods based on the degree and purpose of their processing, honey is not considered an ultra-processed food. Instead, it is classified as a "processed culinary ingredient," putting it in a completely different category than ultra-processed junk foods.

Quick Summary

Honey is not an ultra-processed food; it falls into the category of a processed culinary ingredient under the NOVA system. Its processing, which can include heating and filtration, does not meet the criteria for ultra-processing, which involves industrial-scale modifications and additives.

Key Points

NOVA Classification: Honey is not an ultra-processed food but is classified as a 'processed culinary ingredient' (NOVA Group 2), similar to sugar and oil.
Processing Matters: The distinction between raw honey and commercial, pasteurized honey affects its nutritional content, but even commercial honey does not fit the ultra-processed definition.
Defining Ultra-Processed: Ultra-processed foods are industrial formulations with multiple additives, a category honey avoids because it is a natural substance, not an industrial concoction.
Nutrient Retention: Raw honey retains more beneficial enzymes, pollen, and antioxidants, which are often destroyed by the heat treatment used to pasteurize commercial honey.
Moderation is Key: Despite not being ultra-processed, honey is still a concentrated sugar source and should be consumed in moderation as part of a healthy diet.

Defining Ultra-Processed Foods and the NOVA System

To understand why honey is not ultra-processed, it's essential to grasp the NOVA food classification system. Developed by researchers in Brazil, NOVA groups all foods into four categories based on the nature, extent, and purpose of the industrial processing they undergo.

Group 1: Unprocessed or minimally processed foods. These are natural foods altered only slightly to increase shelf-life or safety. Examples include fresh fruits, vegetables, nuts, meats, and milk.
Group 2: Processed culinary ingredients. These are substances derived from Group 1 foods through processes like pressing, milling, and refining. They are not typically consumed alone but are used in kitchens to prepare and season foods. This is where honey is classified, along with items like vegetable oils, sugar, and salt.
Group 3: Processed foods. These are relatively simple products made by combining Group 1 and Group 2 items. Examples include canned vegetables, fresh bread from a bakery, and most cheeses.
Group 4: Ultra-processed foods (UPFs). This is the category that honey avoids. UPFs are industrial formulations made primarily from processed culinary ingredients and a range of additives and cosmetic ingredients (e.g., flavorings, emulsifiers, bulking agents) not typically used in home cooking. They are often high in sugar, salt, and fat. Common examples include sugary cereals, hot dogs, frozen meals, and many packaged baked goods.

The Difference Between Raw and Processed Honey

While honey is not an ultra-processed food, it’s important to recognize that not all honey is processed the same way. The distinction is typically made between raw honey and commercially processed (often pasteurized) honey. This processing, however, does not elevate honey to ultra-processed status, but it does affect its nutritional profile.

The Nature of Raw Honey

Raw honey is minimally processed. It is extracted from the honeycomb and undergoes only light straining to remove larger impurities like beeswax and debris. It is not heated to high temperatures. Because of this minimal intervention, raw honey retains many of its natural components:

Beneficial enzymes: These are sensitive to heat and are destroyed during pasteurization.
Bee pollen and propolis: These particles are full of antioxidants and other beneficial plant compounds that are often filtered out of commercial honey.
Distinct flavor: The unique taste and aroma are preserved, reflecting the specific floral sources.

The Characteristics of Commercial Honey

Commercial honey, the kind often found in clear, squeezable bottles, undergoes additional processing steps:

Pasteurization: The honey is heated to high temperatures (e.g., 70°C or 160°F) to kill yeast and extend shelf life by delaying crystallization. This process, while improving shelf-stability, can diminish the concentration of beneficial enzymes and antioxidants.
Ultra-filtration: The honey is forced through a very fine filter to remove pollen, bubbles, and other small particles, giving it a clearer, smoother appearance.

Comparison Table: Raw vs. Processed Honey


Feature	Raw Honey	Processed (Commercial) Honey
Processing	Minimally filtered, not pasteurized.	Pasteurized and ultra-filtered.
Appearance	Often cloudy, opaque, and may contain particles.	Clear, golden, and smooth.
Crystallization	Crystallizes relatively quickly due to higher pollen content.	Crystallization is significantly delayed.
Nutrients	Retains all natural enzymes, pollen, and antioxidants.	Some beneficial enzymes and antioxidants are lost due to heat.
Flavor	More distinct, complex flavor profile reflective of floral source.	Milder, more uniform flavor.
Shelf Life	Indefinite, but may ferment if moisture content is high.	Longer, more stable shelf life.

The Key Distinction: Honey vs. Ultra-Processed Foods

Even the most heavily processed commercial honey does not meet the criteria for an ultra-processed food. The key difference lies in its fundamental composition and processing purpose. UPFs are industrial creations formulated with a multitude of synthetic ingredients to create a highly palatable, low-cost product. Honey, in contrast, is still fundamentally a product of nature, even if it is heated and filtered for commercial purposes. The processing serves to change its texture and longevity, not to assemble it from an industrial list of ingredients.

The Role of Honey in a Healthy Diet

While honey is not an ultra-processed food, it is still a form of concentrated sugar and should be consumed in moderation. The World Health Organization classifies honey as a 'free sugar,' meaning it should be limited. However, when used as a substitute for refined sugar, some studies suggest potential benefits, such as a lower glycemic impact compared to table sugar. The specific benefits of honey, such as its antibacterial and anti-inflammatory properties, are most present in raw varieties.

Conclusion

The idea that honey is an ultra-processed food is a common misconception. As per the widely accepted NOVA classification system, honey is consistently categorized as a processed culinary ingredient, distinct from industrial ultra-processed foods. While the level of processing varies greatly between raw and commercial varieties, honey remains a natural substance created by bees. Understanding the differences in processing can help consumers make informed decisions, especially when it comes to maximizing the nutritional benefits, like those found in raw honey. Ultimately, whether raw or processed, honey is not an ultra-processed food, although moderation is still key due to its high sugar content. For further reading on processed foods, you can visit the Harvard T.H. Chan School of Public Health's page on the topic.

Frequently Asked Questions

Processed foods typically combine minimally processed foods with processed culinary ingredients (like honey, oil, and salt). Ultra-processed foods are industrial formulations made with a multitude of additives and are designed for convenience and palatability, not based on whole foods.

Yes, to some extent. Even 'raw' honey undergoes minimal processing, usually gentle straining to remove bits of beeswax and debris. Commercial honey undergoes more extensive processing, including pasteurization and ultra-filtration.

Honey is pasteurized by heating it to high temperatures to kill yeast, which prevents fermentation. This also delays crystallization, giving the honey a longer shelf life and a clear, liquid appearance.

Processed honey still has some beneficial properties, but the heating process can destroy some of the natural enzymes and reduce the concentration of antioxidants present in raw honey. Even so, it can be a better alternative to refined sugar.

No, you should never give honey to a baby under one year of age. Honey can contain spores of Clostridium botulinum, which can cause a serious and rare type of food poisoning known as infant botulism.

Many people consider raw honey to be healthier because its minimal processing means it retains more of its natural enzymes, antioxidants, and pollen. However, both should be consumed in moderation due to their high sugar content.

Raw honey is often cloudy or opaque and tends to crystallize relatively quickly due to its pollen content. Processed honey is typically clear and stays liquid for longer periods.