What's Healthier, Pasteurized or Unpasteurized Honey?

January 3, 2026 •

4 min read

For thousands of years, humans have prized honey for its sweet taste and medicinal properties. In the ongoing debate over which is healthier, pasteurized or unpasteurized honey, the answer lies in understanding the impact of processing on its natural composition.

Quick Summary

The health differences between pasteurized and unpasteurized honey hinge on processing methods. Unpasteurized honey retains beneficial enzymes, antioxidants, and pollen, while pasteurization yields a smoother product with a longer shelf life.

Key Points

Processing Impacts Nutrients: Pasteurization heats honey to high temperatures, destroying natural enzymes, antioxidants, and pollen, while unpasteurized honey retains these beneficial compounds through minimal processing.
Rich Antioxidant Profile: Raw, unpasteurized honey contains a higher concentration of polyphenols, powerful antioxidants that reduce inflammation and oxidative stress, offering greater health benefits.
Fuller Flavor and Texture: Unpasteurized honey has a richer, more complex flavor and is naturally opaque and thicker. In contrast, pasteurized honey has a milder flavor and is filtered to appear clear and smooth.
Both are Unsafe for Infants: Due to the risk of infant botulism from Clostridium botulinum spores, no type of honey (pasteurized or unpasteurized) should be given to children under one year old.
Choose Based on Priorities: If you prioritize convenience, shelf life, and smooth texture, pasteurized honey is suitable. If you want maximum natural health benefits and a more authentic taste, opt for unpasteurized honey.

The Difference in Processing

The fundamental distinction between pasteurized and unpasteurized honey lies in the heat treatment applied after extraction from the hive. This process, or lack thereof, significantly alters the honey's composition, appearance, and nutritional value.

How Pasteurized Honey is Made

Pasteurization involves heating honey to high temperatures, typically 70°C or more, and then rapidly cooling it. This process serves a few primary purposes for commercial producers:

Delays Crystallization: High heat destroys natural yeasts and dissolves any sugar crystals, keeping the honey in a clear, liquid state for longer.
Creates Uniform Appearance: Ultrafiltration is often used alongside pasteurization to remove air bubbles, pollen, and other fine particles, resulting in a perfectly clear and smooth product.
Extends Shelf Life: Killing yeasts prevents unwanted fermentation.

What is Unpasteurized (Raw) Honey?

Unpasteurized, or raw, honey is extracted from the hive and bottled with minimal processing. It is often only strained to remove larger debris like beeswax and bee parts, without being subjected to high heat or fine filtration. This minimal processing is key to retaining the honey's natural goodness.

Nutritional and Health Benefits Comparison

When comparing the nutritional benefits of the two honey types, the heat sensitivity of certain compounds is the deciding factor. Since unpasteurized honey is minimally processed, it retains elements lost in the pasteurization process.

The Nutrient Profile of Unpasteurized Honey

Unpasteurized honey is prized for its more robust nutrient profile, which includes:

Antioxidants: Raw honey contains bioactive plant compounds called polyphenols that act as potent antioxidants, which can help reduce inflammation and oxidative stress. Darker honeys generally have more antioxidants.
Bee Pollen and Propolis: These substances, naturally present in raw honey, are linked to various health benefits, including antibacterial, anti-inflammatory, and immune-boosting effects.
Enzymes and Amino Acids: Unpasteurized honey retains beneficial enzymes, like glucose oxidase, which contribute to its antibacterial properties. It also contains a variety of amino acids and trace amounts of vitamins and minerals.

What Happens to Nutrients in Pasteurized Honey?

The high heat used in pasteurization destroys many of the beneficial, heat-sensitive compounds found in raw honey. While a minimal level of nutritional value remains, the antioxidant, enzyme, and pollen content is significantly reduced or eliminated. Some processed honeys may also be adulterated with added sugars or syrups.

Unpacking the Health Claims

Medical and scientific research has explored many of the health claims associated with honey. For people over one year of age, both types can be safely consumed and offer some benefits, though raw honey often offers more therapeutic potential due to its preserved compounds.

Allergy Relief: Some believe that consuming local raw honey containing trace amounts of pollen can help build an immunity to seasonal allergies, a concept similar to immunotherapy.
Cough Suppression: Studies show that honey can be an effective and safe cough suppressant for children over one year old.
Wound Healing: The antibacterial and anti-inflammatory properties of raw honey, especially manuka, have been used topically for centuries to promote wound healing.

Comparison: Pasteurized vs. Unpasteurized Honey

To make an informed choice, consider how the different processing methods affect each product's characteristics and health benefits.


Feature	Pasteurized Honey	Unpasteurized (Raw) Honey
Processing	Heated to high temperatures to destroy yeasts and delay crystallization.	Minimally processed; extracted and strained with little to no heat.
Nutrients	Many enzymes, antioxidants, and vitamins are degraded or destroyed by heat.	Retains its natural, beneficial enzymes, antioxidants, and nutrients.
Appearance	Clear and smooth, often filtered to remove all particles.	Opaque or cloudy due to natural pollen and propolis content.
Texture	Stays liquid for longer periods, with delayed crystallization.	Crystallizes more readily over time, a natural sign of its raw state.
Flavor	Milder flavor, with delicate aromas often lost due to heating.	Richer, more complex flavor profile reflecting the floral source.
Health Benefits	Limited, primarily acting as a sweetener.	Potentially greater benefits from higher antioxidant and antibacterial content.
Target User	Those who prioritize a consistently liquid, smooth honey for convenience.	Health-conscious consumers seeking maximum natural benefits and flavor.

Safety Considerations for Honey Consumption

An important safety note applies to both types of honey: neither is safe for infants under one year old due to the risk of infant botulism. Clostridium botulinum spores can be present in honey and are not destroyed by pasteurization. A baby's digestive system is not mature enough to neutralize these spores, which can lead to a serious illness. However, for healthy individuals over the age of one, both pasteurized and unpasteurized honey are considered safe to eat.

Conclusion: Which Should You Choose?

Ultimately, the choice between pasteurized and unpasteurized honey depends on your personal priorities. From a health and nutritional standpoint, unpasteurized honey is the clear winner. By undergoing minimal processing, it preserves the natural enzymes, antioxidants, bee pollen, and propolis that are linked to its most significant health benefits. Its complex flavor profile also offers a more authentic culinary experience.

Conversely, pasteurized honey is primarily a product of convenience, with a longer shelf life, smoother texture, and a consistently clear appearance that consumers often seek. While it retains some basic sweetness, the health-promoting compounds are largely diminished. Therefore, for those seeking honey's full natural goodness, the raw, unpasteurized option is the optimal choice. For a high-quality product, always check the label for the word "raw" and consider buying from local beekeepers who prioritize minimal processing.

Frequently Asked Questions

Raw honey is a subset of unpasteurized honey. All raw honey is unpasteurized, but not all unpasteurized honey is strictly raw. While raw honey is minimally filtered and unheated, other unpasteurized honeys may be mildly warmed to ease filtering or bottling, while still retaining more nutrients than pasteurized versions.

Pasteurized honey is not unhealthy or unsafe for adults and children over one year old, but it does have fewer health benefits than its unpasteurized counterpart. The high-heat processing diminishes its natural enzymes, antioxidants, and pollen content, leaving it with less nutritional value beyond its sugar content.

Honey is pasteurized primarily for cosmetic and commercial reasons, not for safety. The process is used to delay the natural crystallization process and achieve a clear, smooth appearance that many consumers prefer. It also extends the product's shelf life.

No, crystallization is a natural process that occurs when the dissolved sugars in honey solidify. This does not mean the honey is spoiled. Both pasteurized and unpasteurized honey can crystallize, though it happens much faster in unpasteurized honey. It is still safe to eat and can be liquefied again by gently heating the jar in a warm water bath.

Yes, unpasteurized honey is safe for healthy individuals over the age of one. Its low moisture content and high acidity naturally prevent bacterial growth. The only significant risk is infant botulism, which is why it should never be given to infants.

Some anecdotal evidence suggests that consuming local raw honey containing trace amounts of pollen may help the body build a tolerance to local allergens over time. However, scientific evidence to definitively prove this effect is limited, and individuals with severe allergies should consult a doctor.

Raw honey contains a heat-sensitive enzyme called glucose oxidase. This enzyme produces hydrogen peroxide, which gives the honey natural antibacterial and antimicrobial properties. Since pasteurization destroys this enzyme, unpasteurized honey offers more potent antibacterial effects.