What Does Eating Raw Honey Do for You? A Deep Dive into Its Health Benefits

October 6, 2025 •

5 min read

For millennia, honey has been used medicinally, and research continues to uncover its impressive therapeutic properties. When considering what does eating raw honey do for you, the answer lies in its unprocessed state, which preserves potent antioxidants, enzymes, and other beneficial compounds often destroyed by pasteurization.

Quick Summary

Raw honey, unlike its processed counterpart, is rich in antioxidants, anti-inflammatory agents, and prebiotics that support digestive wellness. It is also known to soothe sore throats and offer antibacterial properties, but important safety considerations exist for infants and others.

Key Points

Nutrient-Dense: Raw honey retains natural vitamins, minerals, enzymes, and a high concentration of antioxidants like flavonoids and polyphenols due to minimal processing.
Antioxidant Power: Rich in bioactive plant compounds, raw honey fights against free radicals and oxidative stress, potentially reducing the risk of chronic diseases and inflammation.
Gut Health Support: It acts as a natural prebiotic, nourishing beneficial gut bacteria and aiding digestion, which can help alleviate issues like diarrhea and stomach ulcers.
Natural Cough Suppressant: Raw honey is an effective and safe remedy for soothing sore throats and suppressing coughs, especially for upper respiratory infections.
Antibacterial Properties: Due to its high sugar content and enzymes, raw honey has natural antibacterial and antifungal properties, and medical-grade honey is used for wound care.
Infant Safety Precaution: All honey, including raw, is unsafe for infants under 12 months due to the risk of infant botulism, which their immature digestive system cannot neutralize.
Use in Moderation: Despite its benefits, honey is still a sugar and should be consumed in moderation as part of a balanced diet, particularly for individuals with blood sugar concerns.

The Core Difference: Raw vs. Processed Honey

Most honey sold in supermarkets has been heavily processed to extend shelf life and improve its appearance. This process, known as pasteurization, involves heating the honey to high temperatures, which kills unwanted yeasts, removes crystallization, and creates a clear, smooth texture. However, this heating process also destroys many of the beneficial nutrients and enzymes that make raw honey so valuable. Raw honey, by contrast, is simply strained to remove larger debris like beeswax and pollen, preserving its natural components and giving it a cloudier appearance.

The Rich Nutritional Profile of Raw Honey

Since it is minimally processed, raw honey retains a richer and more diverse nutritional profile than its pasteurized counterpart. While honey is primarily sugar, it contains trace amounts of important micronutrients. A single tablespoon contains approximately 64 calories and 17 grams of sugar, but its value comes from the variety of other compounds present.

Bioactive Plant Compounds

Raw honey contains nearly 30 types of bioactive plant compounds, including flavonoids and phenolic acids, which function as powerful antioxidants. The concentration of these compounds varies depending on the floral source, with darker honey varieties often containing more.

Vitamins and Minerals

Trace amounts of several vitamins and minerals are retained in raw honey, including:

Calcium
Magnesium
Manganese
Niacin
Pantothenic acid
Phosphorous
Potassium
Riboflavin
Zinc

Enzymes and Amino Acids

Raw honey retains enzymes like glucose oxidase and various amino acids that are often destroyed by heat. These components contribute to honey's antimicrobial properties and overall nutritional value.

Key Health Benefits of Consuming Raw Honey

Antioxidant and Anti-inflammatory Effects

Raw honey's high antioxidant content, attributed to its phenolic compounds and flavonoids, helps protect the body from damage caused by free radicals and oxidative stress. This protection is linked to a reduced risk of chronic diseases, including heart disease and certain cancers. The anti-inflammatory effects of these antioxidants can also benefit the body by reducing inflammation.

Digestive and Gut Health Support

Raw honey acts as a natural prebiotic, nourishing the beneficial bacteria in your gut and promoting a healthy microbiome. A balanced gut is essential for digestion and overall health. Raw honey's natural enzymes also aid in the breakdown of food and can soothe digestive discomfort. Some studies suggest it may help treat conditions like diarrhea and fight against H. pylori, the bacteria responsible for stomach ulcers.

Soothing a Sore Throat and Cough

As a long-standing natural remedy, honey is effective at soothing an irritated throat and acting as a cough suppressant. Its thick consistency coats the throat, while its antibacterial and anti-inflammatory properties may help address the underlying infection. Mixing a spoonful of raw honey with warm water and lemon is a popular remedy.

Wound Healing and Antibacterial Action

The antibacterial and antifungal properties of honey are well-documented. It is used topically in medical settings to promote wound healing, fight infection, and reduce scarring. Honey’s natural hydrogen peroxide production and high sugar concentration create an inhospitable environment for many bacteria.

Support for Brain Health

Some studies suggest potential benefits for brain health, attributing neuroprotective, anti-anxiety, and antidepressant qualities to honey's antioxidant and anti-inflammatory effects. It may also help prevent memory disorders, but more research is needed to fully understand these effects.

Raw vs. Processed vs. Manuka Honey Comparison

To understand the full spectrum of honey's benefits, it helps to compare the different types available.


Feature	Raw Honey	Processed Honey	Manuka Honey
Processing	Minimally filtered, unpasteurized	Pasteurized (heated) and fine-filtered	Type of raw honey from Manuka tree nectar; may be raw or processed
Nutritional Content	Retains natural enzymes, pollen, and antioxidants	Lower enzyme, pollen, and antioxidant levels due to heat	Contains unique compounds like MGO, plus other raw honey benefits
Appearance	Cloudy or creamy, with a thicker consistency	Clear and smooth liquid	Darker golden color, often thicker and jelly-like
Taste	More complex flavor profile, varies by floral source	Consistent, milder flavor	Stronger, earthier, and more distinctive taste
Crystallization	Crystallizes faster and more naturally	Crystallization is delayed or prevented	Can be thick and jelly-like; high MGO types are often more viscous

Safety Considerations and Risks of Raw Honey

While raw honey is safe for most people, some risks and precautions must be taken seriously, particularly for certain populations.

Infant Botulism

This is the most critical risk associated with honey consumption. Raw, and even processed, honey can contain Clostridium botulinum spores. While harmless to most adults, an infant's immature digestive system cannot neutralize these spores, which can lead to a rare but life-threatening form of food poisoning called infant botulism. The Centers for Disease Control and Prevention (CDC) advises against giving honey of any kind to infants under 12 months old. It is important to note that heating honey does not kill these spores.

Allergies

Raw honey contains bee pollen and other bee-derived substances like propolis, which could trigger allergic reactions in sensitive individuals, though this is rare. Symptoms can range from mild (wheezing, dizziness) to severe (anaphylaxis). Individuals with known pollen or bee venom allergies should be cautious.

Blood Sugar Management

Honey is still a form of sugar and contains a high glycemic index. Those with diabetes or individuals managing their blood sugar levels should consume it in moderation and factor it into their daily carbohydrate intake.

Immunocompromised Individuals

People with severely compromised immune systems should consult a healthcare provider before consuming raw, unfiltered honey. Although rare, the naturally occurring yeasts, pollen, and bacteria could pose a theoretical risk.

How to Safely Incorporate Raw Honey into Your Diet

For most adults, enjoying raw honey can be a delicious and beneficial addition to a balanced diet. To retain its health benefits, avoid heating it excessively. Here are a few ways to consume it:

Sweeten warm drinks: Add a spoonful to herbal tea or warm water with lemon juice. Ensure the water is not boiling to preserve enzymes.
Top cereals and yogurt: Drizzle it over oatmeal, yogurt, or fresh fruit.
Create salad dressings: Whisk it into homemade vinaigrettes for a touch of natural sweetness.
Use in smoothies: Blend raw honey into your favorite smoothie recipe for a nutritional boost.
Enjoy by the spoonful: For a quick, soothing treat, simply take a spoonful directly from the jar. This is particularly effective for sore throats.

Conclusion

Eating raw honey can provide a range of health benefits rooted in its unprocessed nature. Its rich content of antioxidants, prebiotics, and antibacterial compounds sets it apart from regular processed honey. It offers digestive support, anti-inflammatory effects, and a natural way to soothe a cough or sore throat. However, as with any concentrated sweetener, moderation is key, and the paramount safety rule is never to give honey to infants under one year of age due to the risk of botulism. By understanding the differences between raw and processed honey and observing safety guidelines, you can make an informed choice to enjoy this ancient, golden superfood.

For more information on nutrition and safe food practices, consult reputable health resources such as the Mayo Clinic website.

Frequently Asked Questions

Yes, raw honey is generally considered better for you because it is unprocessed and unpasteurized. This allows it to retain more of its natural enzymes, antioxidants, and trace nutrients that are often destroyed by the high heat used in processing regular honey.

The primary risk is for infants under 12 months old, who should never be given honey of any kind due to the danger of infant botulism. For healthy adults, raw honey is generally safe, but should be consumed in moderation due to its high sugar content.

Raw honey acts as a prebiotic, which means it provides nourishment for the beneficial bacteria in your gut. This supports a healthy microbiome and can improve digestion. It may also help soothe symptoms of conditions like diarrhea and stomach ulcers.

While rare, raw honey contains bee pollen, which can trigger an allergic reaction in individuals with a sensitivity to pollen or bee products. Those with severe pollen allergies or bee venom allergies should be cautious.

To preserve its beneficial compounds, it is best to consume raw honey without excessive heat. You can add it to warm (not boiling) tea, drizzle it over yogurt or oatmeal, use it in salad dressings, or simply eat it by the spoonful.

Yes, Manuka honey is a specific type of raw honey produced from the nectar of the Manuka bush. While all Manuka honey is raw, it contains a unique antibacterial compound called MGO that provides additional benefits not found in other raw honeys.

Yes, heating raw honey, particularly to high temperatures like in pasteurization, can destroy or significantly reduce its beneficial enzymes and antioxidants. To retain its natural properties, it should be consumed raw or added to warm foods and drinks.