What is the best Manuka honey for a sore throat?

December 16, 2025 •

4 min read

Scientific research confirms that Manuka honey offers antibacterial and anti-inflammatory benefits that can help soothe a sore throat. But with so many options available, figuring out what is the best Manuka honey for a sore throat requires understanding the key ratings and potency levels.

Quick Summary

This guide details how to choose the right Manuka honey for sore throat relief by explaining MGO and UMF ratings. Learn what potency level to seek for maximum benefits and how to use it effectively.

Key Points

Check MGO and UMF Ratings: For effective sore throat relief, opt for a Manuka honey with a high MGO (260+) or UMF (10+) rating to ensure high antibacterial potency.
Use Raw and Certified Honey: Choose raw, UMF-certified Manuka honey from New Zealand or Australia to guarantee authenticity and purity.
Consume Directly or in Warm Drinks: Taking a teaspoon straight from the jar or mixing it into a warm (not hot) tea are the most effective ways to soothe a sore throat.
Manuka vs. Regular Honey: Manuka honey's high MGO content makes it more potent and effective against bacteria than regular honey for medicinal use.
Avoid Giving to Infants: Never give honey to children under 12 months of age due to the risk of botulism.
Beware of Overheating: To preserve the beneficial compounds in Manuka honey, avoid mixing it with boiling hot water or tea.

Manuka honey, a distinct honey variety produced in New Zealand and Australia, has gained international recognition for its potent antibacterial properties. Unlike regular honey, which relies on hydrogen peroxide for its antibacterial effects, Manuka honey’s potency is largely attributed to a high concentration of methylglyoxal (MGO). This makes it a popular natural remedy for various ailments, including a sore throat.

The Science Behind Manuka Honey for Sore Throats

Manuka honey's ability to soothe and fight infections stems from its unique composition. The high level of MGO provides a powerful antibacterial effect, capable of inhibiting a wide range of bacteria, including Streptococcus species, which are known to cause sore throats. Additionally, Manuka honey’s anti-inflammatory and antiviral properties can help reduce pain and inflammation.

When consumed, the honey coats the throat, providing immediate soothing relief to irritated tissues. For maximum effect, it is best to take it raw and avoid adding it to very hot liquids, as excessive heat can degrade some of its beneficial compounds.

Other Health Benefits

Beyond sore throat relief, Manuka honey offers several other potential health benefits:

Wound Healing: Its antibacterial properties and ability to create a moist, acidic wound environment promote tissue regeneration and can help with minor cuts and burns.
Immune System Support: Regular consumption may help boost the immune system and support overall wellness, especially during cold and flu season.
Digestive Health: The honey can help balance gut bacteria and may be beneficial for digestive ailments.
Oral Health: Studies suggest it can help reduce plaque and gingivitis.

Choosing the Right Potency: MGO and UMF Ratings

To select the most effective Manuka honey, you must understand the grading systems that indicate potency. The two most common are MGO and UMF.

MGO (Methylglyoxal) Rating: This is a direct measurement of the MGO content in milligrams per kilogram (mg/kg) of honey. A higher MGO number signifies stronger antibacterial activity.
UMF (Unique Manuka Factor) Certification: A trademarked system from New Zealand that measures not only MGO but also other unique markers like Leptosperin and DHA to ensure authenticity and purity. It offers a comprehensive quality assessment.

For a sore throat, you should look for a honey with a moderate to high potency level to maximize the antibacterial and anti-inflammatory effects. While lower-grade Manuka honey (MGO 100+ or UMF 5+) offers some benefits, a higher grade is recommended for targeted therapeutic use.

Comparison Table: Manuka Honey Grades for Sore Throat


Potency Level	MGO Rating (approx.)	UMF Rating (approx.)	Suitable for Sore Throat?	Primary Use Case
Mild	100+ to 250+	5+ to 10+	Mild cases, general wellness	Daily wellness support, preventative care
Therapeutic	260+ to 500+	10+ to 15+	Recommended for moderate relief	Targeted support during cold and flu season
High-Potency	525+ and above	15+ and above	Highly effective for stronger relief	High-strength immune support, more serious symptoms

How to Use Manuka Honey for a Sore Throat

Using Manuka honey effectively is straightforward. Here are several methods to try:

Directly from the Spoon: The simplest method is to take a teaspoon of honey and allow it to slowly coat your throat. Repeat up to three times a day.
In a Warm Drink: Stir a teaspoon into a cup of warm (not boiling) tea with lemon. This provides both the coating effect and the hydrating benefits of a warm beverage. Ginger can also be added for extra anti-inflammatory properties.
Homemade Lozenges: Make your own soothing lozenges by combining Manuka honey with coconut oil and other natural ingredients like cinnamon or ginger.

What to Look for When Buying

With the market for Manuka honey expanding, it is important to choose a genuine product. Here’s what to check for:

Official Certifications: Look for the UMF trademark or a certified MGO rating on the label. This indicates the honey has been independently tested for purity and potency.
Origin: Authentic Manuka honey originates from New Zealand or Australia. Be wary of products from other regions or those lacking clear sourcing information.
Raw and Unfiltered: Opt for raw, minimally processed honey to ensure it retains all its natural enzymes and beneficial compounds.

Conclusion

For soothing a sore throat, the best Manuka honey is typically a raw, certified product with a high MGO or UMF rating, ideally 10+ UMF or MGO 260+ and above. These higher grades possess the potent antibacterial and anti-inflammatory properties needed for targeted therapeutic relief. By choosing a quality-certified honey, you can confidently use this natural remedy to find comfort and aid recovery during illness. For more general information on how to select Manuka honey, Healthline offers a useful overview: How to Select Manuka Honey and What It's Used For.

Frequently Asked Questions

For moderate sore throat relief, an MGO level of 260+ is recommended. For more potent antibacterial action, particularly for stronger symptoms, opt for MGO 525+ or higher.

A UMF rating of 10+ is a good starting point for general wellness. For more targeted relief for a sore throat, UMF 15+ or higher is recommended for its more potent antibacterial properties.

It's generally recommended to take a teaspoon of Manuka honey up to three times a day. Allow it to slowly dissolve in your mouth to coat the throat effectively.

Yes, due to its high concentration of methylglyoxal (MGO), Manuka honey has significantly stronger and more stable antibacterial properties, making it more effective for treating a sore throat than regular honey.

No, you should only add Manuka honey to warm, not hot, tea. Excessive heat can destroy some of the beneficial enzymes and compounds, reducing its effectiveness.

Manuka honey is safe for children over 12 months old and can be effective for soothing a cough or sore throat. However, it should never be given to infants under one year old due to the risk of infant botulism.

For an extra boost, you can mix Manuka honey with warm water and a squeeze of lemon juice. The lemon provides vitamin C, while the warm liquid helps with hydration and comfort.

Look for a UMF or MGO certification on the label from a reputable honey association. This confirms that the honey has been independently tested for its unique Manuka properties and potency.