Grades, purity, benefits, and how to choose the right jar. Everything in one place, with a free grade calculator.
Manuka honey is a monofloral honey produced by bees that forage on the flowers of the Manuka bush (Leptospermum scoparium). This hardy shrub grows wild across New Zealand and parts of southeastern Australia, but New Zealand is widely regarded as the home of the world's finest Manuka honey.
What makes Manuka honey different from regular honey is its unusually high concentration of Methylglyoxal (MGO), a naturally occurring compound that gives the honey its powerful antibacterial properties. While all honey contains small amounts of hydrogen peroxide (which gives it mild antibacterial qualities), Manuka honey's MGO content is far higher and more stable, meaning it retains its properties even when exposed to heat, light, and bodily fluids.
The Manuka bush flowers for only 2 to 6 weeks each year, typically between November and February in New Zealand. This short window, combined with the remote and rugged terrain where the bush thrives, makes authentic Manuka honey a genuinely rare and valuable product.
Bees collect nectar from Manuka flowers during the short blooming season. Back at the hive, they process the nectar and reduce its moisture content to create honey. The Manuka nectar is naturally rich in Dihydroxyacetone (DHA), which slowly converts into MGO over time inside the hive. This is why the MGO content of Manuka honey continues to develop even after the honey is harvested, and why DHA levels are tested as part of the UMF grading process.
Not all Manuka honey is the same. There are two main types:
If you are buying for health purposes, always choose monofloral Manuka honey with a certified UMF or MGO grade on the label.
Maori people have used the Manuka plant medicinally for centuries, long before European settlers arrived. The bark, leaves, and seeds were used to treat a wide range of ailments. The honey itself became the subject of serious scientific research in the 1980s when Professor Peter Molan at the University of Waikato identified its unique antibacterial properties, research that laid the foundation for the global Manuka honey industry we know today.
Walk into any health food store and you will see Manuka honey labelled with numbers like "MGO 250+" or "UMF 10+." These are grading systems that measure the potency and purity of the honey. Understanding them is the single most important thing you can do before buying.
MGO stands for Methylglyoxal, the primary antibacterial compound in Manuka honey. The MGO number on a jar tells you exactly how many milligrams of Methylglyoxal are present per kilogram of honey. The higher the number, the more potent the honey.
MGO is a straightforward, single-compound measurement. It is easy to test for and easy to understand, which is why many producers use it as their primary grading system.
UMF is a quality trademark owned and managed by the UMF Honey Association of New Zealand. It is a more comprehensive grading system than MGO alone because it tests for four key markers:
Because UMF tests for all four markers, it is considered the gold standard for verifying that a honey is genuinely Manuka, genuinely potent, genuinely fresh, and genuinely authentic. Only licensed producers can use the UMF trademark.
| MGO Rating | UMF Equivalent | Activity Level | Best Used For |
|---|---|---|---|
| MGO 83+ | UMF 5+ | Low | Table honey, everyday use |
| MGO 263+ | UMF 10+ | Maintenance | Daily wellness, general health |
| MGO 354+ | UMF 12+ | Moderate | Digestive support, immune health |
| MGO 514+ | UMF 15+ | High Activity | Targeted health, gut and skin support |
| MGO 696+ | UMF 18+ | High Activity | Stronger targeted antibacterial support |
| MGO 829+ | UMF 20+ | Superior | Maximum potency, clinical use |
| MGO 1122+ | UMF 24+ | Ultra Premium | Highest therapeutic grade |
| MGO 1282+ | UMF 26+ | Ultra Premium | Rare, highest grade available |
Not sure what the numbers on your jar mean? Use our free calculator to convert between MGO and UMF, and find out what your honey is best suited for.
Enter either an MGO or UMF value to see the equivalent grade and recommended use.
*Conversions are approximate. UMF is a trademark of the UMF Honey Association NZ. Always check the label for certified grades.
Manuka honey has been the subject of hundreds of scientific studies. While it is not a medicine and should not replace medical treatment, the research supporting its health properties is substantial and growing.
The most well-documented benefit of Manuka honey is its antibacterial activity. Unlike regular honey, whose antibacterial properties are largely due to hydrogen peroxide (which breaks down quickly), Manuka honey's MGO content provides a stable, long-lasting antibacterial effect. Studies have shown it to be effective against a range of bacteria including Staphylococcus aureus and Helicobacter pylori.
Manuka honey has been studied for its potential to support gut health. Research suggests it may help inhibit the growth of H. pylori, a bacteria associated with stomach ulcers, and may support a healthy gut microbiome. Many people take a teaspoon of MGO 250+ or higher on an empty stomach each morning for this purpose.
Medical-grade Manuka honey (typically UMF 20+ / MGO 850+) is used in clinical wound care products. Its antibacterial properties, combined with its low pH and high sugar content, create an environment that is hostile to bacteria and supportive of healing. It has been used in the treatment of burns, surgical wounds, and chronic skin conditions.
Regular consumption of Manuka honey at maintenance grades (MGO 263+ / UMF 10+) is associated with general immune support. Its antioxidant content and anti-inflammatory properties may help the body respond to everyday stressors more effectively.
Manuka honey is a popular natural remedy for sore throats and upper respiratory symptoms. Its thick texture coats the throat, while its antibacterial properties may help reduce irritation. Many people take a teaspoon straight or dissolved in warm (not boiling) water at the first sign of a cold. UMF 10+ or higher is generally recommended for this purpose.
Lower grades of Manuka honey (MGO 83+ / UMF 5+) are a great option for everyday use. They provide a natural source of energy from unrefined sugars, along with the antioxidant and anti-inflammatory properties that all Manuka honey contains. Many people add a teaspoon to their morning routine, whether stirred into warm water, drizzled over yoghurt, or taken straight off the spoon.
Because Manuka honey commands a premium price, it is one of the most counterfeited food products in the world. Studies have found that the volume of honey sold globally as "Manuka" far exceeds what New Zealand actually produces. Knowing what to look for is essential.
The right grade depends entirely on what you want to use it for. Here is a simple guide:
| Your Goal | Recommended Grade | Why |
|---|---|---|
| Everyday eating / cooking | MGO 30–100 (UMF 2–6) | Great flavour, affordable, still has some benefit |
| Daily wellness routine | MGO 100–250 (UMF 6–10) | Maintenance level antibacterial activity |
| Digestive or immune support | MGO 250–550 (UMF 10–15) | Therapeutic range, well-studied |
| Skin, wound care, or gut health | MGO 550–850 (UMF 15–20) | High activity, clinically relevant range |
| Maximum potency | MGO 850+ (UMF 20+) | Superior grade, highest antibacterial activity |
MGO measures the amount of Methylglyoxal in the honey, which is the primary antibacterial compound. UMF is a more comprehensive quality standard that tests for four markers: MGO (potency), Leptosperin (authenticity), DHA (shelf life), and HMF (freshness). If you want the strongest guarantee of quality and authenticity, look for a UMF-certified product.
UMF is a more thorough standard because it verifies authenticity and freshness in addition to potency. MGO alone only tells you how much of one compound is present. It does not confirm the honey is genuinely from the Manuka plant or that it has been stored correctly. For health purposes, UMF-certified honey is the safer choice.
Monofloral Manuka honey comes primarily from the nectar of the Manuka flower. It has higher concentrations of the unique compounds that give Manuka honey its properties. Multifloral Manuka honey contains Manuka nectar alongside other flower sources and is generally less potent but more affordable.
Most people take 1 to 2 teaspoons per day. For general wellness, this is typically taken in the morning on an empty stomach. For sore throats, it can be taken as needed. There is no universally agreed therapeutic dose, so it is best to follow the guidance on the product label or consult a healthcare professional.
You can use Manuka honey in cooking, but high heat will degrade its beneficial compounds. If you want to preserve the health properties, avoid using it in recipes that require baking or boiling. It is better used as a drizzle over finished dishes, stirred into warm (not boiling) drinks, or taken straight.
Look for the UMF logo on the label, a specific MGO or UMF grade number, "Product of New Zealand" on the packaging, and a batch number for traceability. Vague terms like "Active Manuka" or "Bio-Active" without a certified grade are a warning sign. If the price seems too low for the grade claimed, treat it with caution.
MGO 263+ (UMF 10+) is a commonly recommended starting point for digestive support. For more targeted gut health support, MGO 514+ (UMF 15+) or higher is often suggested. Research has shown Manuka honey may help inhibit the growth of H. pylori, a bacteria associated with stomach ulcers.
Honey has an extremely long shelf life when stored correctly. Manuka honey should be kept in a cool, dry place away from direct sunlight. The UMF grading system tests for HMF levels, which indicate whether honey has been overheated or stored too long. A properly stored jar of Manuka honey will typically last several years without losing its beneficial properties.
Forest Fairy Honey is a small-batch, sustainably harvested Manuka honey producer based in New Zealand. Every jar is UMF certified and traceable from hive to shelf.
Shop Forest Fairy Honey →This guide was created to help consumers make informed decisions when buying Manuka honey. All information is sourced from peer-reviewed research, New Zealand government agencies, and the UMF Honey Association. We update this page regularly to reflect the latest science and industry standards.
If you have a question that is not answered here, feel free to get in touch.
Last updated: March 2026