What is the healthiest Manuka honey to buy? An expert's guide

October 5, 2025 •

4 min read

Manuka honey, produced by bees in New Zealand and parts of Australia, contains a potent compound called methylglyoxal (MGO), distinguishing it from regular honey. To determine what is the healthiest Manuka honey to buy, it is crucial to understand the scientific grading systems and authenticity markers that indicate its potency and purity.

Quick Summary

This guide explains the primary grading systems, MGO and UMF, used to measure Manuka honey's potency and authenticate its quality. It covers how to interpret ratings for different health needs, highlights the importance of country of origin and third-party certifications, and details the benefits of raw, unpasteurized honey. Practical buying tips and storage advice are also provided.

Key Points

Decode the Ratings: The highest quality Manuka honey is defined by its Methylglyoxal (MGO) and Unique Manuka Factor (UMF) ratings; a higher number signifies greater potency.
Choose UMF Certified: UMF certification provides the most comprehensive guarantee, testing not only for MGO but also for authenticity, freshness, and purity markers.
Prioritize Authenticity: Look for honey sourced from and packaged in New Zealand or Australia, and be wary of products with vague labels like "Active Honey".
Opt for Raw and Unpasteurized: Raw, cold-extracted honey preserves the beneficial enzymes and compounds that can be damaged by heat, ensuring maximum potency.
Match Potency to Purpose: Select a honey with a UMF or MGO rating appropriate for your needs, from lower grades for daily wellness to higher grades for targeted therapeutic use.
Check for Traceability: Reputable brands often provide a batch number, allowing you to trace the honey back to its New Zealand origin and verify laboratory results.

Manuka honey has gained international recognition for its unique and potent health benefits, including antibacterial, anti-inflammatory, and antioxidant properties. These therapeutic qualities stem from its high concentration of Methylglyoxal (MGO), a compound not found in most other honeys. However, not all Manuka honey is created equal, and navigating the market can be confusing. To find the healthiest option, you must become familiar with the key quality indicators.

Understanding the Primary Grading Systems: UMF vs. MGO

When shopping for Manuka honey, you will encounter jars labeled with either an MGO or UMF rating, and sometimes both. These are the two most reliable systems for measuring potency and authenticity.

MGO (Methylglyoxal)

MGO is a direct measurement of the concentration of methylglyoxal in the honey, expressed in milligrams per kilogram (mg/kg). A higher MGO number indicates a greater concentration of this key antibacterial compound, and therefore, higher potency. For therapeutic purposes, a higher MGO rating is generally required.

UMF (Unique Manuka Factor)

UMF is a more comprehensive and trusted grading system regulated by the UMF Honey Association in New Zealand. It tests for four key chemical markers to verify authenticity, quality, and freshness:

Methylglyoxal (MGO): The primary antibacterial compound.
Leptosperin: A chemical marker naturally found only in Manuka nectar, verifying its floral source.
Dihydroxyacetone (DHA): The precursor to MGO, which indicates the honey's freshness and how its potency will develop over time.
Hydroxymethylfurfural (HMF): A marker that ensures the honey has not been overheated. A UMF rating, therefore, is a more holistic measure of a product's overall quality and authenticity. The UMF rating number correlates to the MGO level, with higher UMF numbers indicating greater potency and antibacterial strength.

Comparison Table: UMF vs. MGO


Feature	UMF (Unique Manuka Factor)	MGO (Methylglyoxal)
Measurement	Tests for MGO, Leptosperin, DHA, and HMF.	Measures MGO concentration directly.
Authenticity	Includes Leptosperin and DHA to confirm origin and quality.	Measures potency but not authenticity on its own.
Scope	Comprehensive grading system verifying authenticity, purity, and potency.	Focuses solely on antibacterial properties.
Regulation	Regulated by the UMF Honey Association in New Zealand, requiring a license.	Can be tested by independent labs, but lacks a single governing body.
Reliability	Broad standard offering greater confidence in quality and source.	A simpler, more accessible measure of potency.

Decoding Potency: Which Strength is Best for You?

The ideal potency depends on your intended use. Here is a general guide to help you decide:

Everyday Wellness (UMF 5+ to 10+ / MGO 83+ to 261+): These lower-strength honeys are suitable for general immune support, daily vitality, and adding to food and drinks.
Enhanced Support (UMF 10+ to 15+ / MGO 261+ to 512+): A mid-range potency, ideal for supporting digestive health, boosting immunity, and addressing minor infections.
Targeted Therapeutic Use (UMF 15+ to 20+ / MGO 512+ to 829+): These higher grades are recommended for more targeted applications, such as topical use on minor wounds, treating skin irritations, and intensive internal support.
Maximum Potency (UMF 20+ and above / MGO 829+ and higher): The highest grades are reserved for specific, targeted health concerns, offering the strongest antibacterial effects.

Ensuring Authenticity and Purity

With counterfeit products on the market, guaranteeing authenticity is key to getting the health benefits you pay for. Follow these tips:

Look for Certification Seals: Check for the UMF™ trademark symbol and the brand's license number on the label. The UMFHA website allows you to verify the authenticity of a licensed brand.
Verify Country of Origin: Genuine Manuka honey comes from New Zealand or Australia. New Zealand exports are required to meet strict MPI (Ministry for Primary Industries) standards.
Choose Monofloral: Monofloral Manuka honey, from bees primarily feeding on Manuka flowers, generally has a higher concentration of beneficial compounds than multifloral varieties. The label should specify whether it is monofloral or multifloral, as per NZ standards.
Be Wary of Misleading Labels: Avoid vague terms like "bio-active," "active," or "factor" without a corresponding MGO or UMF number. These labels do not guarantee the unique antibacterial activity of Manuka honey.
Check for Traceability: Many reputable brands offer a batch number on the jar that can be traced back to the beekeeper and lab results.

Raw vs. Processed: The Impact on Health Benefits

The term 'raw' on a Manuka honey label indicates minimal processing. High-quality Manuka honey should be:

Cold-extracted and packed: This ensures the beneficial enzymes and compounds are not degraded by excessive heat during processing.
Unpasteurized: Heating honey to high temperatures can destroy delicate nutrients and alter its beneficial properties. Opting for a raw, minimally processed Manuka honey is the best way to ensure maximum nutritional value and potency.

Conclusion: Finding the Right Manuka for Your Health

When seeking out the healthiest Manuka honey, the highest numbers aren't always necessary for everyday use, but they are crucial for targeted therapeutic applications. A UMF-certified, raw, monofloral honey from a reputable New Zealand producer provides the strongest assurance of quality and authenticity. By understanding the grading systems and what to look for on the label, you can make an informed choice and enjoy the full range of benefits that this unique and powerful honey has to offer.

For further information on the UMF grading system and certified brands, visit the official UMF Honey Association website: UMF.org.nz.

Frequently Asked Questions

MGO is a measurement of just the methylglyoxal content, which is the primary antibacterial component. UMF is a more comprehensive certification that tests for MGO along with other markers like Leptosperin and DHA to guarantee authenticity, freshness, and potency.

For targeted therapeutic use, such as wound care or specific health issues, a UMF rating of 15+ or higher, or an MGO rating of 514+ or higher, is typically recommended for its stronger antibacterial effects.

To ensure authenticity, check that the honey is labeled as being from New Zealand or Australia and carries a UMF certification with a license number. Reputable brands also offer batch traceability.

Yes, raw Manuka honey is often considered healthier because it is cold-extracted and unpasteurized. This process preserves the natural enzymes and beneficial compounds that are often damaged by heat treatment in more processed versions.

Store Manuka honey in a cool, dark place, such as a pantry or cupboard, and away from direct sunlight. Avoid refrigerating it, as cold temperatures can cause crystallization.

Yes, Manuka honey is a popular ingredient in skincare due to its antibacterial and anti-inflammatory properties. Higher UMF grades (UMF 10+ and above) can be used for face masks or to soothe skin irritations.

Monofloral honey is made primarily from nectar gathered from Manuka blossoms and is typically purer and more potent. Multifloral honey is from various flowers, including some Manuka, and is generally less potent.

While generally safe for adults and children over one year old, Manuka honey should not be given to infants under 12 months due to the risk of botulism. People with diabetes or bee allergies should consult a doctor before consumption.