The Benefits of Manuka Honey—and Why It’s So Highly Prized

When it comes to sweeteners, nothing compares to honey, that gooey, viscous liquid that transports baked goods and main dishes to culinary heaven. Still, there's one type in particular that is generating significant buzz: Manuka honey, a superfood that's turbocharged its way from cult item to hot, in-demand product. What are the manuka honey benefits—and is it really better than other types of honey? As nutrition and honey experts explain, it's pretty unique and deserving of accolades.

Manuka Honey, Explained

Manuka honey is made by western honey bees (Apis mellifera), which forage and collect flower nectar from manuka tea trees in remote areas of New Zealand during a short blooming season. Once inside the hive, the bees turn the nectar into a nutrient-rich monofloral honey prized for its antioxidant content and antibacterial and antibiotic properties.

What Manuka Honey Tastes Like

"Manuka honey is known for its richer, smoother flavor and thicker consistency, often described as slightly caramel-like, which makes it stand out from regular honey," says Pia Ramping, global brand manager, Mānuka Health, a New Zealand-based brand.

Some products, as explained below, are best enjoyed by the spoonful or to enhance everything from tea, smoothies, and mocktails to baked goods and roasted vegetables, while others have greater therapeutic benefits.

What Sets Manuka Honey Apart

"Because Manuka honey is derived from the nectar of Leptospermum scoparium flowers native to New Zealand, its bioactive profile is distinct from conventional honeys," says Melissa Mroz-Planells, DCN, RDN, and spokesperson for the Academy of Nutrition and Dietetics.

Manuka honey (which shares the same botanical name, Leptospermum scoparium, as the tree and flowers) stands apart because of its specific botanical source, geographical origin, and chemical and sensory profile, adds Candace Pumper, MS, RD, CSOWM, LD, and staff dietitian at The Ohio State University Wexner Medical Center. "These factors contribute to a formal grading system that evaluates its potency, authenticity, shelf life, and freshness," she says.

UMF Certification: Potency, authenticity, shelf life, and freshness are the components of the Unique Manuka Factor (UMF) rating system, a product certification that ensures you're purchasing a genuine monofloral product from New Zealand. (Most commercial honeys are multifloral, derived from multiple flowers.)

The UMF certification is regulated by the UMF Honey Association (UMFHA), an independent non-profit organization formed by New Zealand beekeepers. Products with lower ratings are for sweetening; those with higher ratings are for therapeutic use.

MGO Ratings: Authentic products also feature MGO ratings. "Manuka honey contains naturally occurring compounds, including methylglyoxal (MGO), which is largely responsible for its unique antibacterial properties," Ramping says. "The higher the MGO number, the higher the concentration of this compound, and therefore the more potent the honey." (The MGO concentration is also reflected in the UMF rating.)

No official governing body oversees MGO ratings. Mānuka Health, which has its own MGO grading system, offers products of varying potencies.

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Manuka Honey Benefits

The benefits of Manuka honey, according to our experts.

Antioxidant and Antimicrobial Properties

Manuka honey contains higher—or more active—levels of several key compounds, including flavonoids, methylglyoxal (MGO), hydrogen peroxide, phenolic acids, terpenoids, and enzymes. "The combination of these compounds underpins manuka honey's antioxidant, antimicrobial, antiviral, anti-inflammatory, and immunomodulatory properties," Pumper says. These attributes explain why it's been used in traditional remedies—and still holds a place in modern wellness routines, she adds.

Skin Health

Manuka honey provides a dual antimicrobial effect through both hydrogen peroxide activity and methylglyoxal (MGO), Mroz-Planells says. When applied topically, these compounds help inhibit bacterial growth and support wound healing. "Clinical and laboratory research suggests manuka honey may promote tissue repair, reduce inflammation, and support skin regeneration, which is why it's often used in medical-grade wound dressings," she says.

Immune System

Emerging research suggests that manuka honey may also support immune function. "Potential benefits related to supporting the body's defenses and influencing inflammation, oxidative stress, and abnormal cell growth remain preliminary and are based largely on laboratory research, with more human studies needed to confirm their relevance for immune health," Pumper says.

Gut Health

Manuka honey may also positively influence the gut microbiome. Studies have shown that it contains prebiotics and probiotics, which may help balance good gut bacteria, Ramping says. 

Early studies indicate that it may reduce inflammation in the digestive tract, with potential implications for chronic disease prevention, Mroz-Planells adds.

Oral Health

Manuka honey and propolis, a resinous substance produced by honeybees, may also alleviate gingivitis, dental plaque, dry mouth, and minor mouth sores. "These bee-derived ingredients are increasingly explored in everyday oral-care products—including chewing gums, toothpaste, and mouthwash—as accessible, consumer-friendly ways to support oral comfort," Pumper says.

Coughs and Colds

For centuries, honey has been regarded as a natural cough suppressant and used to ease scratchy throats and the common cold. "While studies haven't always focused on specific honey varieties, Manuka honey is often linked with similar soothing effects, including gently coating the throat to ease irritation, dryness, and discomfort," Pumper says.

To help preserve its naturally occurring beneficial compounds, she suggests adding it to warm beverages after they've cooled slightly.

Why It's So Pricey

The brief, unpredictable blooming period between late spring and early summer, rugged terrain, and stringent testing required to meet UMF/MGO standards factor into manuka honey's rarity and premium cost. Jars range from $20 to $500, or more.

Key Considerations

Like any honey, manuka should be enjoyed in moderation. "Sweet and comforting as it may be, manuka honey is still an added sugar, meaning it digests quickly and can raise blood sugar—especially when consumed in larger amounts," Pumper says. 

Some individuals may have sensitivities or allergies, Ramping says, but it's generally considered safe when used appropriately.