What's the Healthiest Kind of Honey to Buy?

October 19, 2025 •

3 min read

According to a 2013 study, consuming natural honey daily can lead to a significant decrease in "bad" LDL cholesterol levels. When considering what's the healthiest kind of honey to buy, understanding the nuances between raw, Manuka, and processed varieties is crucial for maximizing these potential benefits.

Quick Summary

This guide explores different types of honey, evaluating their nutritional content and health benefits to help you choose the best option for your wellness goals, focusing on raw, Manuka, and other specialty honeys.

Key Points

Raw is Best: Raw, unfiltered honey is generally the healthiest as it retains natural enzymes, vitamins, and antioxidants lost in processed varieties.
Manuka for Medicine: Manuka honey is prized for its strong antibacterial properties due to high methylglyoxal (MGO) content, making it ideal for medicinal use.
Darker Means More Antioxidants: Varieties like Buckwheat and Sidr honey are rich in antioxidants, with darker honey generally indicating a higher antioxidant level.
Avoid Processed Honey: Cheap, processed honey is often pasteurized, filtered, and sometimes adulterated with sugars, stripping it of nutritional value.
Read Labels Carefully: Look for labels stating "raw," "unfiltered," or "unpasteurized" to ensure a high-quality product.
Source Matters: Buying from local beekeepers can ensure freshness and may provide benefits for seasonal allergy sufferers.
Price Reflects Quality: If a honey seems too cheap, it may be processed or adulterated. Higher cost often indicates greater purity and care in production.

The Case for Raw and Unprocessed Honey

Raw honey, which is unpasteurized and unfiltered, is generally considered the healthiest option because it retains the most natural vitamins, minerals, enzymes, and antioxidants. Unlike conventional honey, which is heated and filtered, raw honey is simply strained to remove larger debris like honeycomb and bee parts, preserving its beneficial properties. It often has a cloudy appearance and contains tiny particles of pollen, propolis, and wax, which contribute to its nutritional value. These components possess potent antimicrobial, antiviral, and antifungal properties. The specific floral source also influences the nutritional profile; for example, raw buckwheat honey is known for its high antioxidant content due to its darker color. Buying from local beekeepers or reputable brands that guarantee their honey is raw and unfiltered is the best way to ensure you are getting the most health benefits.

Specialty Honeys with Enhanced Benefits

While all raw honey offers health benefits, some varieties stand out for their exceptional properties. Manuka honey, from New Zealand, is particularly famous for its potent antibacterial activity, thanks to a high concentration of the compound methylglyoxal (MGO). Its effectiveness against infections and wounds has been well-documented, making it a popular choice for medicinal use. Similarly, Sidr honey, sourced from the Sidr tree in regions like Yemen, is praised for its high antioxidant and mineral content and is used in traditional medicine to boost immunity and support digestive health. These specialty honeys often command a higher price due to their unique properties and specific origins.

The Downsides of Processed Honey

Most of the honey found in supermarkets is highly processed. This involves pasteurization, a high-heat process that makes the honey smoother and extends its shelf life but also destroys valuable enzymes and nutrients. Ultra-filtration, another common process, removes pollen, which some believe diminishes the honey's health-boosting potential, especially for those seeking local pollen exposure for allergy relief. Processed honey is often blended from various sources and may sometimes be adulterated with cheaper sweeteners like corn syrup. This means many cheaper honey options offer little more than empty calories and added sugar, lacking the therapeutic qualities of their raw counterparts.

Choosing the Healthiest Honey: A Comparison

To make an informed decision, it is helpful to compare the different types of honey based on key criteria.


Feature	Raw Honey	Manuka Honey	Processed Honey
Nutritional Profile	High in antioxidants, enzymes, vitamins, and minerals.	Exceptionally high antibacterial activity (MGO) and antioxidants.	Significantly lower nutritional content due to pasteurization.
Processing	Unheated and unfiltered, with minimal straining.	Minimal processing, maintaining high MGO levels.	Heated, pasteurized, and ultra-filtered, destroying key nutrients.
Appearance	Cloudy, opaque, or creamy consistency; may crystallize over time.	Thick, dark, and earthy flavor; may be jelly-like.	Clear, uniform liquid texture; less likely to crystallize.
Cost	Moderately priced, depending on the floral source.	Premium pricing due to unique medicinal properties and scarcity.	Typically the cheapest option on the market.
Primary Use	General health, as a sweetener, and for its natural enzymes.	Medicinal applications, wound healing, and immune support.	General-purpose sweetener for cooking and drinks.

How to Select the Best Honey

When shopping, read labels carefully and look for terms like "raw," "unfiltered," and "unpasteurized." The consistency can also offer clues; raw honey is more likely to be cloudy or solid than clear and liquid. Be wary of very inexpensive options, as they are often processed or adulterated. Supporting local beekeepers at a farmer's market can be a great way to ensure freshness and purity, plus local honey might help desensitize against seasonal allergies from local pollen. For medicinal needs, research reputable Manuka brands that provide a Unique Manuka Factor (UMF) or MGO rating, indicating the level of beneficial compounds. A high-quality, authentic product is the best investment for your health.

Conclusion

While many types of honey exist, the healthiest options are consistently the least processed. Raw, unfiltered honey retains the full spectrum of its natural components, offering superior nutritional benefits over its pasteurized counterpart. Specialized options like Manuka and Sidr honey provide additional medicinal advantages, but for everyday use, a good quality raw honey is an excellent choice. By prioritizing raw and minimally processed honey, you can enjoy this natural sweetener's delicious taste while maximizing its potential health rewards.

Optional Outbound Link: For more information on the health effects of honey, including its antioxidant properties, consider reviewing research from the National Institutes of Health.(https://pmc.ncbi.nlm.nih.gov/articles/PMC10346535/)

Frequently Asked Questions

Yes, raw honey is generally considered healthier than regular honey because it is unpasteurized and unfiltered, which means it retains more of its natural enzymes, vitamins, minerals, and antioxidants.

Raw honey is unprocessed and unheated, preserving its natural state. Organic honey means the bees foraged on organic crops and organic beekeeping standards were followed, but it is not necessarily raw and can still be processed. The healthiest choice is often a honey that is both raw and organic.

Manuka honey is expensive because of its unique medicinal properties, particularly its high concentration of methylglyoxal (MGO), a powerful antibacterial compound. It also comes from a specific tree in New Zealand and is produced in smaller quantities.

Honey should not be given to children under one year of age. It may contain bacteria that cause infant botulism, a serious illness that can affect infants, but is harmless to older children and adults.

Yes, the color of honey is often an indicator of its nutritional profile. Darker honeys, like buckwheat, typically have a higher concentration of antioxidants compared to lighter varieties like clover.

Some home tests, like the thumb test or water test, are often suggested, but aren't always reliable. The most accurate way to check for purity is to buy from a trusted, transparent source that provides certifications, or to look for clear labeling of "raw" and "unfiltered".

Yes, heating honey, especially through pasteurization, can significantly reduce its beneficial properties. High temperatures destroy delicate enzymes and can diminish antioxidant levels. This is why raw, unheated honey is preferred for health benefits.