EDUCATION August 20, 2025

Manuka Honey Nutrition Demystified: Vitamins, Minerals, and More

EDUCATION

13 minutes

Essential Takeaways

There are 6 essential nutrient classes that our bodies need to survive. These include various carbohydrates, lipids (fats), proteins, vitamins, minerals, and water. Manuka honey offers a few of these carbohydrates, vitamins, and minerals in varying amounts¹.

In addition to these essential nutrients, Manuka honey also contains other compounds that can enhance our health and wellness. Its non-peroxide antibacterial activity makes it uniquely potent², and its impressive array of polyphenols provide antioxidant and anti-inflammatory benefits¹.

Manuka honey is an excellent addition to a healthy, balanced diet to elevate your nutrition and give your body an extra dose of goodness you may not have known you needed.

As consumers, we’re pretty savvy these days when it comes to the dangers of having too much processed food and the problematic ingredients it contains.

Nutrition is all about balance, right? And variety. As long as we hit our daily minimums for vitamins and minerals, we’re doing well.

With its long-standing global reputation for health and wellness, you might be wondering how Manuka honey nutrition stacks up when it comes to the vitamins and minerals our bodies need to survive and thrive.

What nutrients are in Manuka honey, and is that where its health benefits come from? That’s what you’ll find in this guide.

In this guide to Manuka honey nutrition:

Manuka honey nutrition facts
Manuka honey’s other powerful compounds
3 ways to maximise the nutritional value of Manuka honey in your diet
Enhance and elevate your daily nutrition with New Zealand Honey Co. Manuka honey

Manuka Honey Nutrition Facts

Most of us know that nutrition plays a crucial role in ensuring our bodies receive the right fuel to stay healthy. And that most of the time, variety and moderation are good rules of thumb.

However, to better understand the nutrition in honey and exactly what it offers our bodies, we need to dig a little deeper. So, here goes.

The 6 nutrient classes and how much we need

There are six major categories of nutrients that we all need to survive and thrive³.

Here’s a breakdown of each of them, the various types under each category, what they do, where you’ll find them, and how much you need.

(Why not bookmark this page to come back to later?)

Nutrient class	Types	Role	Typical sources	Recommended daily amounts (healthy adult)
Carbohydrates	Monosaccharides (glucose, fructose, galactose)	Primary source of energy and important for gut health and immunity.	Grains Fruit Vegetables Milk	45–65% of energy intake
	Disaccharides (e.g. lactose, sucrose, maltose)
	Oligosaccharides (e.g. raffinose, stachyose)
	Polysaccharides (starches, glycogen, fibers, cellulose)
Lipids	Fats, mostly in the form of triglycerides.	Main source of stored energy; supports cellular structure, organ function, and temperature regulation.	Fats Oils Meats Dairy Plants	20–35% of daily energy
Proteins	Composed of amino acids and amino acid chains	Structural and mechanical functions, regulates internal processes, provides energy.	Meats Dairy Legumes Vegetables Grains	10–35% of energy intake or 0.8–1g/kg body weight
Vitamins (Organic micronutrients)	B1 (Thiamin)	Energy production and a healthy nervous system.	Wholegrains Legumes Pork	1.1–1.2mg
	B2 (Riboflavin)	Breaks down fat, protein, and carbohydrates.	Wholegrains Milk Leafy greens Beef	1.1–1.3mg
	B3 (Niacin)	Supports nervous and digestive systems.	Meat Milk Eggs	1.1–1.3mg
	B5 (Pantothenic acid)	Fatty acid metabolism.	(Widespread)	5mg
	B6 (Pyridoxine)	Energy production, haemoglobin formation, immune and nervous system health.	(Widespread)	1.3mg
	B7 (Biotin)	Energy metabolism, nervous system support, mental performance, healthy skin, hair, nails.	Egg yolks Soybeans Wholegrains	0.03mg
	B9 (Folate)	Metabolism and red blood cell growth/division.	Grains Leafy greens Legumes	0.4mg+
	B12 (Cobalamin)	Red blood cell formation, nerve and DNA synthesis.	Animal products	0.0024mg
	C (Ascorbic acid)	Supports enzymatic reactions and activity.	Fruits Vegetables	75–90+mg
	A (Retinol)	Vision, gene expression, immunity, reproduction, bone health.	Animal products	0.7–0.9mg
	D (Cholecalciferol)	Calcium metabolism, cell growth and bone health.	Fish oils Plants UV light	0.01–0.05mg
	E (Tocopherol)	Cell signalling, platelet aggregation and blood vessel dilation.	Vegetable oils Wholegrains Nuts Leafy greens	15mg
	K (Phylloquinone; Menaquinone)	Blood clotting and bone health.	Leafy greens Canola oil Soybean oil	0.09–0.12mg
Minerals (Inorganic micronutrients)	Calcium	Structural health of bones, teeth and physiology of the body.	Dairy Cereals Legumes Vegetables	1,000mg
	Magnesium	Signalling pathways, energy storage, metabolism, muscle and bone health.	Fruits Vegetables Wholegrains Legumes Nuts Dairy Meat Cereal	400mg
	Phosphorous	Bones, teeth, DNA, RNA and cell plasma.	Milk Dairy Meat	700mg
	Sodium	Electrolyte, water balance, cell transfer, muscle and nerve health.	Salt Meat Milk Eggs Vegetables	1,500mg
	Potassium	Muscle contraction, nerve function, blood pH balance, and water balance.	Fruits Vegetables	4,700mg
	Chloride	Digestion, muscle performance, and water balance.	Salt Meat Milk Eggs Vegetables	1,500mg
	Iron	Oxygen transport and energy metabolism.	Meat Grains Leafy greens	8–18mg
	Zinc	Immunity, wound healing, and cell growth.	Shellfish Red meat	10mg
	Copper	Acts as a component of important proteins.	Meat Nuts Seeds Chocolate Shellfish	1mg
	Iodine	Thyroid health.	Meats Plants Iodised salt	0.15mg
	Selenium	Antioxidant defence and anabolic processes.	Grains Vegetables Nuts	0.55mg
Water	-	Building block of cells, temperature regulation, joint lubrication, and transporting oxygen.	-	2–2.5l per day

Source for this table: Biochemistry, Nutrients, 2023.

Now that you have a quick overview and easy reference of what the body needs to survive, let’s take a look at how Manuka honey compares.

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The nutrition in Manuka honey

This 2024 study, titled An updated review of functional ingredients of Manuka honey and their value-added innovations, broke down the nutritional values of Manuka honey.

It’s a review based on 5 years of previous studies looking at various Manuka honeys between the UMF™ grades of 5+ and 20+.

Since UMF™ certified Manuka honey is a pure and raw product with some natural variation, it can be difficult to provide the exact nutritional values, as it can change from batch to batch. By using the findings from this study, we can share typical quantity ranges, so you can gauge where Manuka honey is generally likely to benefit your health.

To keep things simple, we have focused on only the essential nutrients listed in the previous table. Manuka honey does contain other compounds in trace amounts, and you can find them all in the linked study above (or here).

For reference with quantities: a tablespoon of Manuka honey (one serving) is approximately 21g.

Nutrient class	Types found in Manuka honey	Recommended daily amounts (healthy adult)	Quantity range in UMF™ 5+ to 20+ Manuka honey (per 21g serving)*
Carbohydrates	Monosaccharides (fructose, glucose)	These should provide 45–65% of our daily energy intake. This should not solely come from honey, as it is also high in sugar. The ranges of each type of carbohydrate vary drastically between Manuka honey grades. For specific amounts of each type, refer to the study. By combining Manuka honey with other carbohydrates and eating it in moderation, you will be able to supplement your energy intake and benefit from its other compounds.	Varies across grades
	Disaccharides (sucrose, maltose)
	Oligosaccharides (erlose, panose, maltotriose, nigerose, kojibiose)
Lipids	Not specified – other studies have found trace lipid contents in regular honey⁴		–
Proteins	Amino acids	0.8–1g per kilogram of body weight	0.013mg
Vitamins	C (Ascorbic acid)	75–90+mg	22.42mg
Vitamins	E (Tocopherol)	15mg	10.5mg**
Minerals	Copper	1mg	0.003–0.006mg
	Iron	8–18mg	0.015–0.039mg
	Potassium	4,700mg	9.72–25.79mg
	Magnesium	400mg	0.23–5.78mg
	Sodium	1,500mg	0.57–7.29mg
	Phosphorous	700mg	1.05–1.37mg
	Zinc	10mg	0.007–0.08mg
	Calcium	1,000mg	1.26–25.85mg

*It is worth noting that higher UMF™ grades do not automatically offer higher quantities of every nutrient. The table above provides a summary, so for the specific nutrient content of each type of Manuka honey reviewed, please refer to the study. Higher grades do, however, offer higher levels of antibacterial activity. Read more about that here.

*The paper cites 0.05% as the level of Vitamin E. 0.05% = 500mg/kg, so for a 21g serving size, you can expect to consume approximately 10.5mg of Vitamin E.

Source for this table: 2024 review on the functional ingredients of Manuka honey (except for the lipid content, which comes from a different source, as referenced in the table).

As you can see, Manuka honey offers a range of key nutrients that we need to survive. And while the quantity of these nutrients may not be extremely high in each spoonful of Manuka honey (except for Vitamins C and E, where one serving of Manuka honey does provide a significant proportion of the recommended daily intake), it does contribute towards our overall nutrient intake and wellness, especially when consumed regularly.

That said, we do not recommend relying solely on Manuka honey for a large proportion of your vitamins and minerals - our bodies require a variety of nutrient sources for optimal function.

However… for Manuka honey, vitamins, minerals, and all those other nutrients are just the tip of the iceberg.

There’s so much more to this wondrous bee food that our bodies love.

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Manuka Honey’s Other Powerful Compounds

Manuka honey’s nutritional value isn’t where the story ends. If you’re interested in health and wellness, then you might’ve heard about honey’s antibacterial activity, or its polyphenol content, flavonoids, antioxidant and anti-inflammatory properties.

While our bodies need the essential nutrients to survive, Manuka honey’s other powerful compounds are proven to show potential for supporting and improving your health in a range of different ways.

Let’s take a look in more detail.

Antibacterial activity in Manuka honey

The unique combination of compounds found in Manuka honey has had scientists excited for decades⁵.

Many honeys have antibacterial activity thanks to a compound called hydrogen peroxide. This naturally diminishes over time, and with it, the antibacterial potency also reduces… But not in Manuka honey⁶.

Manuka honey has much higher levels of another compound called methylglyoxal (MGO), which offers non-peroxide activity (NPA). This means that it retains its antibacterial activity even without hydrogen peroxide, and it has even been shown to increase over time, giving Manuka honey a uniquely potent total activity.

“Besides its main components, manuka honey contains a large number of other constituents in small and trace amounts, able to exert numerous nutritional and biological effects, like antimicrobial and antioxidant activities.

…In microbiological and clinical tests, manuka honey offers advantages in controlling bacterial growth and in the treatment of several health problems.”

The composition and biological activity of Manuka honey, a 2014 study⁷.

The Unique Manuka Factor Honey Association developed the UMF™ grading system to independently test the potency and authenticity of pure, raw Manuka honey from New Zealand.

The grades themselves are directly related to how much MGO is in the honey and, by extension, its antibacterial activity. The higher the grade, the more potent the honey.

So that’s the antibacterial activity. But there’s more…

Polyphenols and flavonoids in Manuka honey

“Polyphenols represent a superfamily of diverse compounds that are found in all parts of plants — right from root to fruit.

Research suggests that regularly eating polyphenols is good for your body and may be particularly beneficial for supporting heart and brain health.”

Polyphenols, ZOE⁸.

Polyphenols are organic compounds that have been associated with all sorts of great benefits for our health.

“Some studies strongly suggest that diets rich in polyphenols may offer protection against development of certain cancers, cardiovascular diseases, diabetes, and neurodegenerative diseases.”

What are polyphenols? Colorado State University⁹.

There are over 8,000 types of polyphenols, split into four categories: phenolic acids, flavonoids, stilbenes, and lignans⁸.

This 2024 review looking at functional ingredients of Manuka honey found seven phenolic acids present, with gallic acid being the most predominant, followed by syringic acid¹.

Gallic acid is a strong antioxidant with anti-inflammatory properties¹⁰. Syringic acid also offers anti-inflammation benefits along with anticancer potential¹¹.

Flavonols were also found at 0.80mg/kg, with quercetin being the most predominant, followed by luteolin¹. Both quercetin¹² and luteolin¹³ have known antioxidant and anti-inflammatory properties, with the added potential of killing cancer cells and regulating blood sugar.

Manuka honey is so much more than a few vitamins and minerals. It’s one of nature’s true superfoods, and our bodies have loved honey for millennia⁵.

Does Manuka honey offer health benefits?

In short, yes. The evidence shows that, thanks to its nutrients, unique organic compounds (such as methylglyoxal), and polyphenols, Manuka honey can offer health benefits along with powerful antibacterial, anti-inflammatory and antioxidant properties¹⁴.

As a result, a wide range of scientific studies have explored how Manuka honey can be used for medical purposes, with considerable success.

From brain health to hormones, cancer, wound care and skincare, we have analysed the most recent and reputable research to help you decide for yourself if Manuka honey is deserving of its incredible global reputation for health and wellness.

Here are just a few of them:

Find the rest on our blog.

We've also had thousands of customers share the incredible results they've experienced from using Manuka honey. Read our in-depth customer stories here. Or shorter testimonials here.

Here’s an excerpt from Kerry’s story:

“I consumed the Manuka honey directly, and within days of starting, my indigestion, stomach pain, and tenderness improved. By the time I finished the jar, I could eat normally without digestive enzymes.

I've been using it for several months, and since starting the routine, I haven’t experienced any pain or tenderness.”

Kerry, verified buyer | UMF™ 24+ | MGO 1122+

And an excerpt from Josh’s story:

“Manuka honey is the only thing that keeps my turbulent gut stable. After dealing with flare-ups from diverticulitis for months, I finally found something that works.

New Zealand Honey Co. has been the most efficient and cost-effective way to source it.”

Josh, verified buyer | UMF™ 10+ | MGO 263+

Want to learn more? Check out our customer stories here

Is it ok to eat Manuka honey every day?

Yes, most healthy adults can safely consume Manuka honey daily as part of a balanced diet and enjoy a host of potential health benefits.

There are just a few things to watch out for.

Firstly, in the 2024 review we referred to earlier in this article, it warns against glyphosate contamination in some Manuka honey samples. This pesticide is not something you want in your body.

That’s why we ensure all our Manuka honey is glyphosate-free so that you can be confident you’re getting the best possible, all-natural product straight from the wilds of New Zealand.

Secondly, make sure your Manuka honey is pure and raw. This will offer the most potent health benefits. By opting for UMF™ certified Manuka honey, you can be sure that you’re getting an independently tested product that is fresh, produced and packaged in New Zealand.

Learn more about UMF™ grades, what is tested and what the numbers mean.

Here’s how some of our customers have benefited from using Manuka honey every day:

“A teaspoon of Manuka honey daily keeps my immune working like a champ. I haven’t been sick 🤒 in years.”

Jacqueline J., verified buyer | UMF™ 20+ | MGO 829+

“After only few days of taking one spoon of Manuka daily I feel much more energized, dont have headakes, dont need to take a nap after work, overall I feel much better.”

Anonymous, verified buyer | UMF™ 20+ | MGO 829+

3 Ways to Maximise Manuka Honey Nutrition in Your Diet

Here are three easy ways to make sure you get the best out of your Manuka honey nutrition.

Keep it raw

It’s important not to let your Manuka honey get too cold or too hot in order to protect its beneficial enzymes.

The temperature of honey in the hive is around 37℃ (98.6℉), so this is a great gauge for storing your honey. As long as you keep it away from direct sunlight, any room cooling or heating equipment, and your hob, you should be golden! (Like your honey).

Learn more about optimal honey storage here.

Keep it pure

Honey is one of the most faked foods in the world, and with its particularly stellar reputation (and higher price tag), Manuka honey can be vulnerable to imposters.

Less reputable suppliers are known to sell Manuka honey that is overly processed, which can involve heating, ultrafiltration, and dilution with other sugars.

None of that will mean extra vitamins, minerals, and nutrients for you. In fact, quite the opposite.

If you want to avoid this trap, make sure to choose UMF™ certified Manuka honey to ensure you get the purest on the market.

Read these tips for avoiding fake Manuka honey.

Add it to other superfoods

There aren’t many foods out there that give our bodies everything they need all at once - if any. And where would be the fun in that, anyway?

Add Manuka honey to your favourite smoothie, vegetable side dish, morning cuppa, or healthy pre-workout snack to fuel yourself the right way.

Find a wealth of recipes over on the blog.

Enhance and Elevate Your Daily Nutrition with New Zealand Honey Co. Manuka Honey

Adding Manuka honey to a balanced diet can offer some of the essential vitamins, minerals, and carbohydrates that your body needs to survive, not to mention the extra antioxidants and antimicrobial compounds.

For pure, raw, and glyphosate-free Manuka honey, look no further than New Zealand Honey Co.

We only deal in real.

“Delicious genuine Manuka honey! New Zealand Honey Company is the best most reputable Manuka honey supplier in my opinion! Thank you!”