There are certain things I automatically reach for as September approaches: a jacket it’s still slightly too warm for, extra-large cups of tea and, at the first hint of a scratchy throat, the jar of honey lurking at the back of the cupboard.
Honey has long been my cold-season standby, whether enjoyed straight from the spoon, stirred into a hot toddy or handed to the kids in lollipop form when the inevitable school lurgy starts doing the rounds. Firstly, it's delicious, and it also seems to be pretty effective too. If I’m going to upgrade, it’s Manuka, honey’s fancier sibling.
Manuka Doctor 100 MGO Squeezy Manuka Honey 300g
Manuka Doctor 100 MGO Squeezy Manuka Honey 300g
I’ve always associated it with sore throats, but this year, I’ve been looking at it for a completely different reason. Manuka honey doesn’t just have antibacterial properties; it can also act as a prebiotic, helping to feed the beneficial bacteria in your gut. Who knew!?
After a summer of holidays, barbecues and perhaps a little more booze than usual (no judgement please), September feels like a natural time to get back into some sort of routine. And honestly, my gut is more than ready for it.
“We know that it’s got antibacterial properties, which are really useful, but it also feeds the friendly bacteria within the gut,” explains TV and health expert Dr Hilary Jones. “It’s a kind of prebiotic, and that’s really good for healthy digestive function.”
But what do all those numbers and letters on Manuka honey mean?
If you’ve ever stood in front of a shelf of Manuka honey wondering whether you need an MGO 100+, 250+ or 500+ – and why some jars say UMF instead – same. The labelling can make buying honey feel way more confusing than it needs to be.
The simplest one to understand is MGO. It stands for methylglyoxal – stay with me – one of the compounds associated with Manuka honey’s antibacterial activity. The number tells you how much MGO is present in the honey, so broadly speaking, the higher the number, the higher the concentration.
Then there’s UMF, or Unique Mānuka Factor. This certifies its authenticity, potency and quality.
So very roughly – MGO tells you about the concentration of the good stuff, and UMF gives you a wider quality check. Because, if you’re paying more premium Manuka prices, it’s worth knowing what you’re actually looking at.
So, which Manuka honey should you actually buy?
This is where all those numbers become slightly more useful.
Rather than staring at three jars and assuming the biggest MGO must automatically be the “best”, I’d choose based on how you’ll actually use it. Because there’s a big difference between the honey you’d happily squeeze over breakfast every morning and the one you keep in the cupboard like a tiny pot of liquid gold.
The Manuka honey for newbies
Manuka Doctor 100 MGO Squeezy Manuka Honey 300g
Manuka Doctor 100 MGO Squeezy Manuka Honey 300g
If, like me, you have children who believe “a little drizzle” means half the bottle, start here.
Manuka Doctor's 100 MGO Squeezy Manuka Honey is the easy, everyday option, with a squeezy bottle and a price that won’t make you wince if somebody gets overenthusiastic with their porridge. I’d use it on yoghurt, toast or in tea when the first sniffles start doing the rounds. And, crucially, no sticky spoon welded to the kitchen counter afterwards.
A cupboard staple
This feels much more like the honey I imagine when I think of Manuka: thick, creamy and delicious eaten straight from the spoon.
With 240 MGO, it's a higher concentration than the everyday squeezy version, and the price reflects it. This is the jar I’d keep tucked safely away from small hands and bring out when I actually wanted to appreciate it rather than lose half of it to a slice of toast. It’s great in smoothies, too.
The serious Manuka middleweight
If you’ve graduated beyond an everyday Manuka and want something with a noticeably higher MGO level, 600 feels like a sensible next stop before entering the seriously high-strength territory.
It’s still a monofloral Manuka, but with more than double the MGO concentration of the 240 jar. This is probably where I’d start treating my honey less like a condiment and more like something I’d deliberately take a spoonful of, preferably while hiding behind the cupboard door so nobody asks for some.
For the Manuka devotee
Manuka Doctor 1000 MGO Manuka Honey 250g
Manuka Doctor 1000 MGO Manuka Honey 250g
Then there’s the serious stuff. At 1,000 MGO, this sits right at the high end of the scale, with a far greater concentration of methylglyoxal.
This is one for people who already know they like Manuka and specifically want a high-MGO honey. Think less “breakfast condiment”, more “the fancy jar nobody else in the house is allowed to touch.”
Still completely baffled?
Manuka Doctor has a short online quiz that helps narrow down which MGO strength might suit you, your family, and even your pet (yes, really!) best.
Stacey looks after all food and drink reviews — from coffee pods and veg boxes, to natural wine and tequila. Stacey is also founder of Crummbs, where she’s written nearly 2,000 restaurant and hotel reviews since 2013. Prior to this, Stacey wrote hundreds of in-depth buying guides for the Independent, i newspaper and BBC Good Food, as well as reviewing restaurants and interviewing celebrities in her column at Balance Magazine. Stacey has also appeared in BAFTA-nominated BBC documentary Blood, Sweat & Takeaways, where she investigated South East Asia's food production industry, appearing on both Newsnight and BBC World Service to share her findings. Regularly checking out the latest restaurants, bars and product launches, Stacey also loves experimenting with recipes at home, and is a WSET-certified wine and spirits expert, with over 10 years of experience in the business. You can follow Stacey on Instagram @crummbs_uk
