All honey might look golden and taste sweet, but not all honey is created equal. If you’ve ever stood in front of a grocery store shelf wondering whether you should splurge on that jar of Manuka or stick with the basics, you’re not alone.

Here’s a breakdown of the three main types of honey—what makes them different, what they’re best for, and which one you should reach for depending on your needs.

Raw Honey
Raw honey is honey in its purest form. It’s unfiltered and unpasteurized, which means it hasn’t been heated or processed. As a result, it retains most of its natural enzymes, antioxidants, vitamins, and beneficial compounds. You’ll usually find raw honey in a jar (sometimes even slightly crystallized), and it often tastes richer and more floral than the regular stuff.

What it’s good for:

• Boosting antioxidants in your diet
• Supporting your gut microbiome (thanks to natural prebiotics)
• Soothing sore throats and colds
• Everyday use in smoothies, teas, and drizzled over yogurt or toast

If you’re into wellness and want all the nutritional perks, raw honey is a great everyday staple.

Manuka Honey
Manuka honey is produced by bees that pollinate the Manuka bush, which grows in New Zealand and parts of Australia. What sets it apart is its high level of methylglyoxal (MGO), a compound that gives it strong antibacterial properties. Manuka honey is graded with a UMF (Unique Manuka Factor) rating or MGO number—higher numbers mean higher potency.

What it’s good for:

• Immune support and fighting infection
• Applying to wounds or acne-prone skin (yes, seriously!)
• Sore throats, coughs, and oral health
• Occasional internal use for digestive issues

Because it’s rare and heavily tested, Manuka honey tends to be pricey. But if you’re dealing with illness, inflammation, or looking for targeted medicinal support, it’s worth the investment.

Regular Honey
Most of the honey sold in supermarkets is pasteurized and filtered. It’s been heated to improve shelf life and appearance, which strips out many of the enzymes and antioxidants found in raw varieties. It still offers sweetness and a little trace nutrition, but you’re mainly getting flavor and not much else.

What it’s good for:

• Baking, marinades, or cooking
• Adding to beverages when you don’t want to use white sugar
• Sweetening without worrying about spoilage or crystallization

It’s convenient, affordable, and great for culinary use, but don’t expect major wellness perks.

So, which one should you use?

It depends on your goal:

• Want daily wellness benefits? Go for raw honey
• Need targeted antibacterial or healing support? Invest in Manuka
• Just looking for a better sweetener? Regular store-bought honey works fine for cooking

Whichever you choose, just make sure it’s real honey—some brands add syrups or artificial sweeteners to cut costs, so always check the label for 100% pure honey.