UMF 5+ (MGO 83+) Manuka Honey 500g

Manuka is a food first, so most of these questions are about choosing well, and about the one group who must never have it. It's the same conversation our naturopaths have in store.

A good fit if

• You're an adult buying honey as a food and want to understand what the grade on the jar measures
• You're comparing MGO, UMF and 'active' and want a straight comparison
• You're weighing up Australian Leptospermum honey against New Zealand manuka and want the facts rather than the marketing
• You enjoy it as a food and count its sugars the same way you'd count any other sugar
• You want a graded honey with the testing method printed on the jar, not just a word

Check with us first if

• You have diabetes, prediabetes or any condition where you manage your blood sugar. Manuka is about four-fifths sugar and isn't a low-sugar swap for sugar.
• You have fructose malabsorption or IBS, or you follow a low-FODMAP diet. Honey is high in fructose and is often limited on those plans.
• You're thinking of using it on a skin problem or a slow-healing wound. That's a decision for a doctor or wound nurse, and the products studied are sterilised medical-grade honey, not food.
• You're buying it for a child over twelve months. The baby restriction ends at twelve months, but the sugar and dental concerns don't, so it's worth a chat.
• You have a weakened immune system, are having chemotherapy, or have any condition where you avoid raw and unpasteurised foods. Check with your treating team, because honey isn't sterile.
• You're choosing a high grade and aren't sure it's been verified. Bring the jar in and we'll read the label with you.
• If you take prescription medicine, check with your doctor, pharmacist or our naturopaths before you start.

• MGO (methylglyoxal, stated in mg/kg). Best known for: The single number most Australian shelves lead with, and the easiest one to compare across brands. Absorption: A direct chemical measurement of methylglyoxal concentration, the compound activity tracks with. It is honest and it is meaningful. Typical use: Meaningful. Its one gap is that it says nothing about whether the honey is really manuka. A high number and a genuine floral source are two separate questions.
• UMF (Unique Mānuka Factor). Best known for: The most informative label on the shelf, because it is four tests reported as one number. Absorption: Tests methylglyoxal for potency, leptosperin for authenticity, dihydroxyacetone as the precursor that predicts shelf life, and HMF to show the honey has not been overheated or stored too long. Typical use: Meaningful, and the only common grade that verifies the honey is manuka as well as how strong it is. Licensed by a New Zealand industry association, so Australian honey generally cannot carry it.
• NPA (Non-Peroxide Activity). Best known for: The original method the UMF number was built on, still used on some Australian jars. Absorption: A biological assay rather than a chemical one: the honey's inhibition of bacterial growth in a dish is compared against phenol solutions and reported as an equivalent phenol percentage. Typical use: Meaningful but older. NPA 10 broadly lines up with UMF 10. Being a bioassay it is more variable between laboratories than measuring a molecule directly.
• MPI monofloral or multifloral classification. Best known for: The New Zealand government's scientific definition, and the reason cheap 'manuka' exists at all. Absorption: Five attributes: four nectar chemicals plus manuka pollen DNA. Monofloral requires 2'-methoxyacetophenone at 5 mg/kg or more and 3-phenyllactic acid at 400 mg/kg or more; multifloral needs only 1 mg/kg and 20 mg/kg respectively. Typical use: Meaningful, but it answers a different question. It tells you whether the honey is manuka and how purely, not how strong it is. Mandatory for New Zealand export, not for honey sold domestically.
• 'K Factor'. Best known for: Looking like a strength rating on the shelf while being a proprietary system owned by a single brand. Absorption: Built around pollen count and general quality attributes. It does not measure methylglyoxal and does not convert to MGO, UMF or NPA. Typical use: Marketing. A K Factor number cannot be compared with an MGO or UMF number, and a jar carrying only a K Factor tells you nothing about activity.
• 'Active', 'Bio-Active' or 'Total Activity (TA)'. Best known for: The vaguest wording on the shelf, and the one most often mistaken for a grade. Absorption: Total Activity typically includes hydrogen peroxide activity, which most honeys have and which does not survive dilution or storage the way methylglyoxal does. Typical use: Mostly marketing. Treat 'active' with no defined method behind it as a word rather than a number, and look for the MGO, UMF or NPA figure instead.

Reference values. None. Honey is a food, not an essential nutrient, so the NHMRC doesn't set a recommended intake for it or for methylglyoxal.

Typical supplemental range. Australian labels suggest servings rather than doses, usually around 10 g, which is a heaped teaspoon to a level tablespoon. Nutrition panels on manuka jars are usually based on a 21 g tablespoon. Food labels don't tell you to have a set amount each day, and no Australian source sets an amount at which the graded activity does anything measurable once you swallow it.

Upper level. There's no NHMRC upper limit and no cap in Australia's permitted ingredients rules. The thing to watch is sugar, not regulation. Manuka honey is about four-fifths sugar, and a 21 g tablespoon has about 17 g of sugars and 268 kJ. That's the number to keep in mind if you have it every day, and it's the same whatever the grade.

Worth knowing. Knowing how to choose matters more here than how much to have, because the grade is what sets jars apart on the shelf. A higher grade isn't a stronger food; it's honey with more of one measured compound in it. What you need depends on your age, diet and health, so talk to one of our naturopaths.

Food first, where the diet allows it.

• Monofloral manuka honey (New Zealand, Leptospermum scoparium): the classic product; commonly graded from around MGO 100 up to MGO 800 and beyond
• Multifloral manuka honey and manuka blends: lower activity at a lower price; blends may declare a percentage of graded manuka rather than a grade of their own
• Australian Leptospermum, sold as jelly bush or Australian manuka: mainly Leptospermum polygalifolium from New South Wales and Queensland; research samples reached 1,100 mg/kg methylglyoxal
• Jarrah honey (Western Australia, Eucalyptus marginata): an Australian honey with high peroxide activity and no methylglyoxal grade: a different marker entirely
• Ordinary blossom, clover or bush honey: peroxide activity only, which does not persist; nutritionally close to manuka and a fraction of the price
• Honeycomb and raw honey: unheated, unfiltered forms of the same food; the infant restriction applies to these identically

This list is the part of the page we will not shorten. If any of it applies to you, talk to one of our naturopaths or your doctor before starting.

• Infants under twelve months. Absolute exclusion. Australian medicines containing honey must state 'Not suitable for infants under the age of twelve months'; healthdirect advises against honey for babies under 12 months because of botulism risk.
• This applies to all honey at any grade, including honey mixed into food or placed on a dummy.
• An infant given honey who becomes constipated, feeds poorly, has a weak cry or seems floppy needs urgent medical attention.
• Known allergy to honey, bee products or pollen. Avoid.
• Diabetes, prediabetes or managed blood glucose. Honey is roughly four-fifths sugars.
• Fructose malabsorption, IBS or low-FODMAP eating. Honey is high in fructose and commonly restricted.
• Immune suppression or chemotherapy. Honey is not a sterile food; check with the treating team.
• Wounds, burns and infections are not a self-treatment situation. The honey studied for topical use is a sterilised medical-grade product used under medical supervision.
• Dental considerations apply to honey as they do to any sugar, at any grade.
• 'Active', 'bio-active' and 'K Factor' on a jar are not methylglyoxal grades and should not be paid for as though they were.
• If you take prescription medicines, check with your doctor, pharmacist or our naturopaths before starting.