How to choose a honeys
Updated June 2026Independently researchedNo paid placement.
To choose the right honey, start by deciding whether you want a daily table honey or a therapeutic-grade option. For everyday use, look for raw unfiltered honey from a local source; for medicinal benefits, authentic manuka honey with a certified UMF™ rating is your best bet. Always check labels for additives, heat processing, and origin claims, and trust reputable brands that offer transparent sourcing.
What’s the difference between raw unfiltered honey and regular honey?
Raw unfiltered honey is honey as it exists in the hive – it’s minimally processed, usually only strained to remove large debris like wax bits. It retains pollen, enzymes, and antioxidants that can be lost during heating and fine filtration. Regular honey (often labelled ‘pure’ or ‘natural’) is typically pasteurised and filtered to create a clear, smooth product that won’t crystallise as quickly and has a longer shelf life. That processing, however, also eliminates many of the beneficial compounds that raw honey enthusiasts prize. If flavour complexity and potential health perks matter to you, raw unfiltered is the way to go. If you simply want a consistent, milder sweetener that pours easily, regular honey works fine.
How do I know if a manuka honey is authentic?
Authenticity hinges on grading systems that measure the antibacterial potency of manuka honey. Look for a UMF™ (Unique Manuka Factor) rating on the label – this is the gold standard certification. The UMF number corresponds to levels of three signature compounds: leptosperin, methylglyoxal (MGO), and dihydroxyacetone (DHA). A UMF 10+ or higher is considered therapeutically active. Some jars also carry an MGO rating, which specifically measures methylglyoxal content. Be wary of honey labelled simply ‘manuka’ without a certification symbol – it may be blended with other honeys or have negligible antibacterial activity. Stick to brands that display a license number from the UMF Honey Association or a similar recognised authority.
Should I choose raw honey for health benefits?
Raw honey does retain more of the natural enzymes, vitamins, and antioxidants that are often reduced by heat and filtration. Many people believe raw honey can soothe sore throats, support seasonal allergies (if locally sourced), and provide antimicrobial effects. That said, the scientific evidence for these benefits is moderate, not overwhelming. Raw honey is not pasteurised, so it may contain trace amounts of bacteria or yeast – though it’s generally safe for adults. Infants under one year should never consume any honey, raw or processed, due to the risk of botulism. If you’re buying for the perceived health edge, raw unfiltered is the logical choice, but don’t expect a miracle in a jar.
What’s the best honey for cooking versus eating raw?
For cooking, a mild, budget-friendly honey works well because high heat will destroy many subtle flavours and beneficial compounds. Clover or orange blossom honey are versatile choices that won’t overpower your dish. For eating raw – drizzling on yogurt, toast, cheese, or simply off a spoon – you want a honey that shines on its own. A single-origin raw unfiltered honey, like tupelo, sourwood, or manuka, offers distinct floral notes and a richer mouthfeel. Manuka’s earthy, herbal flavour pairs well with strong cheese or tea, but its higher price makes it less economical for baking. Keep a jar of everyday honey for cooking and a small jar of something special for tasting.
Are the price differences worth it for manuka honey?
Manuka honey can cost several times more than conventional honey, and the price jumps with higher UMF ratings. The extra cost reflects the rigorous testing, limited geographic availability, and documented antibacterial strength. For everyday sweetness, a good raw local honey gives you comparable flavour and general health benefits at a fraction of the price. For targeted uses – such as soothing a persistent sore throat, supporting oral health, or topical application on minor wounds – authentic manuka with a UMF 10+ is a well-studied option that many users find effective. If your budget allows and you have a specific need, it can be worth the splurge. Otherwise, don’t feel pressured to buy the priciest jar on the shelf.
How should I store honey to keep it fresh?
Honey is naturally shelf-stable and doesn’t spoil, but it can crystallise or darken over time. Store it in a tightly sealed container at room temperature, away from direct sunlight and heat sources – a cupboard works beautifully. Avoid refrigerating honey, which accelerates crystallisation. If your honey does crystallise, place the jar in a bowl of warm water (not boiling) and stir gently until the crystals dissolve. Never microwave honey, as high heat damages its enzymes and flavour. Properly stored, honey can last indefinitely, though raw unfiltered honey may crystallise sooner – that’s a sign of purity, not spoilage.
Frequently asked questions
Is raw honey safer than processed honey?
Neither is inherently unsafe for adults. Raw honey may contain harmless pollen or small bits of wax, but it can also harbour spores that cause botulism in infants. Processed honey is pasteurised to kill any yeast and to dissolve crystals, which gives it a longer shelf life but removes some beneficial components. For healthy adults, both are safe; choose raw if you want the extra nutrients, processed if you prefer a consistent texture.
Can honey expire or go bad?
Honey rarely goes bad if sealed properly – its low moisture and acidic pH inhibit bacterial growth. Over time it may darken, lose aroma, or crystallise, but it remains safe to eat. If fermentation occurs (look for frothing or a yeasty smell), it’s still edible but the flavour will be off. The ‘best by’ date on commercial honey is mostly about texture and quality, not safety.
What do UMF and MGO stand for on manuka honey labels?
UMF stands for Unique Manuka Factor, a certification that measures the honey’s antibacterial activity. MGO stands for methylglyoxal, the primary compound responsible for that activity. UMF 10+ corresponds roughly to MGO 263+ mg/kg. Higher numbers mean stronger antibacterial potency. Always look for one of these ratings on authentic manuka honey.
Is manuka honey worth the cost for everyday use?
Not really. For drizzling on oatmeal or sweetening tea, a quality raw local honey offers similar taste and general wellness benefits at a much lower price. Manuka’s unique antibacterial properties and the cost of certification make sense only when you specifically need its therapeutic effects – for example, to ease recurrent sore throats or for topical use on wounds.
Can I use manuka honey on cuts or burns?
Medical-grade manuka honey is used in clinical settings for wound care, but consumer-grade honey is not sterile. For minor cuts and burns, applying raw honey (including manuka) can help keep the wound clean and moist due to its antibacterial properties, but you should always consult a healthcare professional for proper wound treatment. Never use honey on deep wounds or without medical guidance.
What’s the difference between honey labelled ‘raw’ and ‘unfiltered’?
The terms are often used interchangeably, but ‘raw’ usually means the honey has not been heated above hive temperature, while ‘unfiltered’ means it hasn’t been fine-filtered. Some honeys labelled ‘unfiltered’ may still be gently heated to make bottling easier, which technically disqualifies them as raw. For maximum benefits, look for jars that say both ‘raw’ and ‘unfiltered’.