What type of honey helps sore throats for effective relief?

December 14, 2025 •

4 min read

According to a 2021 review, honey can be a superior remedy to usual care for upper respiratory infections. Understanding what type of honey helps sore throats most effectively depends on the specific properties each variety offers, from potent antibacterial action to a soothing, demulcent effect.

Quick Summary

Honey provides a soothing, natural remedy for irritated throats. Specific types, like Manuka and Buckwheat, offer enhanced antibacterial and anti-inflammatory properties, providing fast, effective relief.

Key Points

Manuka Honey: Features high levels of MGO, making it a potent antibacterial and anti-inflammatory agent for serious throat irritation.
Buckwheat Honey: Excellent for suppressing coughs and providing antioxidant support, often more effective than standard OTC cough suppressants.
Eucalyptus Honey: Best for alleviating respiratory and sinus congestion that accompanies a sore throat due to its distinct medicinal properties.
Raw Honey: Retains its full spectrum of natural enzymes and antioxidants, offering general soothing benefits and potential allergy relief.
Consumption Method: For best results, take honey by the spoonful, or mix it with warm (not hot) water, tea, or lemon to maximize its soothing and healing effects.
Safety First: Honey is not safe for infants under 12 months due to the risk of infant botulism and should be consumed in moderation by others.

Why Honey is a Natural Ally for Sore Throats

For centuries, honey has been a go-to folk remedy for soothing a sore or scratchy throat. Its efficacy is rooted in several natural properties. Honey's thick, viscous consistency coats the throat, which helps to reduce irritation and provides a temporary protective barrier. Additionally, honey possesses natural antibacterial, anti-inflammatory, and antioxidant effects that can help address the underlying infection or inflammation causing the sore throat. The warmth of a hot drink mixed with honey also encourages blood flow to the throat area, which aids the body's natural healing processes.

While all raw honey offers some level of benefit, certain types stand out for their elevated healing properties due to their unique composition. The type of flower the bees pollinate directly influences the honey's color, flavor, and medicinal compounds.

The Best Honey Varieties for Soothing Sore Throats

Manuka Honey: The Antibacterial Powerhouse

Sourced from the nectar of the Manuka tree in New Zealand, this variety is arguably the most famous medicinal honey. Its potency is measured by its Methylglyoxal (MGO) content, an antibacterial compound that is significantly more concentrated in Manuka honey than in other types. Look for certified UMF (Unique Manuka Factor) or MGO ratings to ensure authenticity and strength.

Benefits of Manuka Honey:

Potent Antibacterial Action: High MGO content makes it particularly effective against bacteria that can cause sore throats, potentially accelerating healing.
Anti-Inflammatory Properties: Reduces swelling and pain in the throat.
Immune Boosting: Contains bioactive compounds that support the immune system's function.

Buckwheat Honey: The Antioxidant and Cough Suppressant

This dark, molasses-like honey is produced from the nectar of the buckwheat flower. Studies have shown buckwheat honey to be an effective cough suppressant, even outperforming some over-the-counter cough medicines in trials for children over one year old. Its dark color is an indicator of its rich antioxidant content.

Benefits of Buckwheat Honey:

High Antioxidant Activity: Contains higher cellular antioxidants than many other honey types, which helps combat inflammation.
Effective Cough Suppressant: Its thick consistency and active compounds make it particularly soothing for persistent coughs that often accompany a sore throat.
Rich Nutrient Profile: Packed with essential minerals that aid overall wellness.

Eucalyptus Honey: The Respiratory Aid

Eucalyptus honey, from the flowers of the Eucalyptus tree, is known for its distinct, menthol-like flavor. The same compounds that give eucalyptus its medicinal reputation are present in the honey, making it a powerful choice for respiratory issues.

Benefits of Eucalyptus Honey:

Antiseptic Properties: Possesses antibacterial and disinfectant qualities effective against respiratory tract irritations.
Respiratory Benefits: Helps to alleviate congestion and other cold symptoms often linked with a sore throat.

Raw Honey: The Everyday Soother

Minimally processed and unfiltered, raw honey retains its natural enzymes, pollen, and antioxidants, which are often destroyed by the pasteurization process of commercial honey. While its specific benefits depend on the floral source, its raw state ensures maximum natural potency.

Benefits of Raw Honey:

Retains Natural Properties: Contains more natural enzymes and antioxidants than commercial honey, providing a more robust soothing effect.
Supports Local Allergies: For some people, local raw honey may help with seasonal allergies, which can be a contributing factor to throat irritation.

Comparison of Honey Varieties for Sore Throats


Honey Type	Key Feature	Antibacterial Potency	Anti-Inflammatory	Best For	Flavor Profile
Manuka	High MGO content	Very High	High	Bacterial infections, intensive relief	Rich, earthy, slightly bitter
Buckwheat	High antioxidants	Moderate to High	High	Cough suppression, overall immune support	Dark, bold, molasses-like
Eucalyptus	Natural respiratory compounds	Moderate	Moderate	Respiratory issues, sinus congestion	Menthol-like, medicinal, woody
Raw Local	Minimally processed	Varies (depends on floral source)	Varies	General soothing, potential allergy relief	Varies, reflects local flora

How to Use Honey for Sore Throat Relief

There are several effective ways to incorporate honey into your treatment plan.

Direct Consumption: Taking a spoonful of honey allows it to coat the throat directly, providing immediate, soothing relief. Taking it straight from the spoon up to three times a day can help maintain a consistent effect.
Warm Water or Tea: Mixing a teaspoon of honey into a cup of warm water or herbal tea (like ginger or lemon) is a classic remedy. It helps with hydration and provides a comforting, soothing drink. Avoid using boiling water, as high heat can destroy some of the beneficial enzymes in raw honey.
Lemon and Honey: A mixture of honey with lemon juice in warm water enhances the antibacterial properties while providing a vitamin C boost. Lemon is a natural antiseptic and also helps to cut through mucus.
Gargle Solution: For temporary relief, a honey and warm salt water gargle can be effective. Honey's antibacterial properties can help cleanse the throat, while the salt water helps reduce swelling.
Warning: Always ensure the water is not too hot. For detailed safety information, consult a medical resource like the Mayo Clinic regarding honey and cough remedies.

Conclusion

When seeking what type of honey helps sore throats, the choice depends largely on the specific symptoms you are experiencing. Manuka honey is a top contender for its powerful antibacterial and anti-inflammatory effects, especially if an infection is suspected. For those dealing with a persistent cough, buckwheat honey is a proven and effective suppressant. For general soothing and immune support, raw honey provides natural benefits, while eucalyptus honey is ideal for respiratory relief. Combining honey with warm liquids, ginger, or lemon can amplify its comforting effects. For children over one year old, honey is a safe and effective remedy, but it should never be given to infants under 12 months due to the risk of botulism. Always consider consulting a healthcare provider if symptoms persist or worsen.

Frequently Asked Questions

Manuka honey is often considered the most potent due to its high Methylglyoxal (MGO) content, which provides strong antibacterial and anti-inflammatory effects. However, other varieties like Buckwheat and Eucalyptus also offer significant benefits for soothing the throat and suppressing coughs.

Raw honey is generally considered more beneficial for a sore throat because it is minimally processed and retains more of its natural enzymes, pollen, and antioxidants compared to pasteurized commercial honey. This can lead to a more robust healing effect.

Yes, honey is safe for children over one year old. However, you should never give honey to infants under 12 months due to the risk of infant botulism, a rare but serious form of food poisoning.

For effective relief, you can take a spoonful of honey directly to coat your throat, or mix it with a warm beverage like tea with lemon. Just be sure the liquid isn't too hot, as excessive heat can degrade some of honey's beneficial compounds.

Yes, the MGO rating is important for Manuka honey. A higher MGO number indicates a higher concentration of the potent antibacterial compound, Methylglyoxal. For therapeutic use, a higher rating (e.g., UMF 10+ or MGO 263+) is recommended for treating sore throats effectively.

Yes, studies have shown that buckwheat honey can be an effective cough suppressant, particularly for relieving nighttime coughing. Its thick consistency and rich antioxidant content make it excellent for soothing the throat and calming coughs.

While honey has antibacterial properties and can soothe the symptoms of a sore throat, it should not be used as a replacement for a doctor-prescribed antibiotic to treat strep throat. Honey can be used alongside conventional medicine for symptom relief, but you should always consult a healthcare professional for a bacterial infection.