Foods That Are High in Naringenin

November 18, 2025 •

4 min read

A study in the Journal of Food and Drug Analysis found that while naringenin and its precursor naringin are primarily associated with citrus fruits, their concentration can vary significantly. This makes it essential to understand which foods are specifically high in naringenin to maximize the health benefits of this potent flavonoid.

Quick Summary

This guide outlines the best dietary sources of naringenin, including citrus fruits, tomatoes, and other plants, while explaining the importance of choosing fresh, whole foods to increase intake of this antioxidant compound.

Key Points

Grapefruit is a top source: It contains very high levels of naringenin and its precursor, naringin, particularly in the fruit's membranes and peel.
Processing affects content: Naringenin concentrations can change depending on how a food is prepared; cooked tomato products can increase bioavailability, while fresh peels are richer than juice.
Citrus zest is rich: The colored outer rind of citrus fruits like oranges and lemons contains higher concentrations of flavonoids, so using the zest is an effective way to boost intake.
Tomatoes and herbs contribute: Outside of citrus, tomatoes and Greek oregano are also significant dietary sources of naringenin.
Naringin becomes naringenin: The body's gut microbiome is responsible for converting the inactive, bitter-tasting naringin found in many fruits into the bioactive naringenin.
Be cautious with medication: The high naringenin content in grapefruit can interfere with the metabolism of certain medications, including some statins, so it's important to consult a doctor.
Minor sources add up: Other foods like pistachios and blueberries contain smaller amounts of naringenin but contribute to overall flavonoid intake.

What is Naringenin?

Naringenin is a naturally occurring flavanone, a type of flavonoid, found in a variety of plants, especially citrus fruits. It is an aglycone, meaning it is the active form of the more common, bitter-tasting glycoside, naringin. The body's gut bacteria play a crucial role in converting the inactive naringin found in food into its bioactive form, naringenin. This compound is widely studied for its potent antioxidant and anti-inflammatory properties, which may contribute to various health benefits, including cardiovascular protection and metabolic support. Understanding the best food sources of naringenin is a practical step toward incorporating more of this beneficial phytonutrient into a healthy diet.

Top Food Sources of Naringenin

Citrus Fruits: The Primary Source

Citrus fruits are the most well-known dietary source of naringenin and its precursor, naringin.

Grapefruit: Widely recognized as one of the richest sources, especially the white varieties, grapefruit contains a high concentration of naringin in its peel and pulp. Studies have shown that grapefruit juice can deliver a considerable amount of naringenin into the bloodstream, although the concentration is highest in the membranes near the peel.
Sour Orange (Seville Orange): These oranges, often used for marmalade and flavorings, are another excellent source. Their characteristic bitter taste is a strong indicator of high flavonoid content, including naringenin.
Oranges: While generally containing less naringin than grapefruit, regular oranges still offer a good amount of naringenin, particularly in their pulp and peel.
Pomelo: This large citrus fruit, a close relative of grapefruit, is also rich in naringin, with concentrations varying by cultivar.
Lemons and Limes: Both lemons and limes contain naringenin, adding a flavonoid boost to dressings, beverages, and other dishes.

Other Fruit and Vegetable Sources

Beyond the citrus family, several other plant-based foods also contribute to your naringenin intake.

Tomatoes: The skin of tomatoes is a notable source of naringenin. The concentration can increase as the tomato ripens, and cooking tomatoes into products like ketchup or paste can also make the compound more bioavailable.
Tart Cherries: These fruits contain smaller but still significant amounts of naringenin.
Grapes: The flavonoid content in grapes, including naringenin, contributes to their health-promoting properties.
Pistachios: This nut provides a small, but valuable contribution to dietary naringenin.
Blueberries: While containing lower amounts than citrus, blueberries still provide a source of naringenin alongside their other beneficial compounds.
Greek Oregano: This herb contains a surprisingly high concentration of naringenin and is often cited as a significant source.

Products and Processing Effects

Food processing can impact the naringenin content and bioavailability. For example, fresh citrus peel has a higher concentration of naringenin's precursor, naringin, than the juice itself. Cooking tomatoes into paste, on the other hand, can convert more of the naringenin-chalcone in the skin into active naringenin.

How to Increase Naringenin Intake

Incorporating more naringenin into your diet can be as simple as adding more variety to your plate. Here are some actionable tips:

Eat the Whole Fruit: When possible, consume the membranes and pulp of citrus fruits, as this is where the highest concentration of flavonoids is found.
Add Zest: Grate the zest of oranges or lemons into salads, baked goods, and sauces for a concentrated burst of naringenin and other beneficial compounds.
Juice Strategically: Use a powerful juicer or blender that incorporates some of the pulp and membranes to create juices with higher naringenin levels, rather than simply hand-squeezing.
Use Tomato Paste: Opt for tomato paste and other cooked tomato products in your recipes, as processing can increase naringenin bioavailability.
Spice it Up: Use Greek oregano liberally in your cooking to naturally boost your naringenin intake.

Comparing Naringenin-Rich Foods

To provide a clearer picture of the relative concentrations, here is a comparison table of some prominent sources based on available data, though exact values can vary based on variety, maturity, and processing.


Food Source	Approximate Naringenin Content (mg/100g)	Notes
Grapefruit (white)	25-35	Highest concentration, especially in peel and membranes.
Grapefruit Juice	Up to 80	Higher levels due to extraction from peel during processing.
Lemon	2-11	Good source, with higher concentration in the peel/zest.
Orange	2-6	Contains naringenin, with higher amounts in the peel.
Orange Peel Concentrate	95-995 mg/L	Much higher than juice, indicating concentration in the rind.
Tomato Paste (cooked)	3.8 mg per 150g serving	Cooking and processing increases bioavailability.
Pistachio	0.5-1	Smaller but consistent source of the flavonoid.
Blueberry	0.1-0.2	Contains low levels of naringenin among other flavonoids.
Greek Oregano	Significant concentration	Cited as one of the best herb sources.

Conclusion

Naringenin, a potent flavonoid with antioxidant and anti-inflammatory properties, is found in a variety of foods, with citrus fruits serving as the most abundant sources. Grapefruits, oranges, lemons, and pomelos are all excellent contributors to your dietary intake of this compound. However, the concentration can vary depending on the part of the fruit consumed, the specific variety, and how it is processed. To increase your naringenin intake, consider consuming the whole fruit, using the zest in your cooking, and incorporating cooked tomatoes and Greek oregano into your meals. While grapefruit is an exceptional source, it is important to be aware of its potential interaction with certain medications, as naringenin can inhibit key metabolic enzymes. This makes understanding all sources, from citrus to vegetables and herbs, a valuable part of a balanced and healthy diet. For more detailed information on naringenin's pharmacology, consider reviewing academic literature, such as that published in the Molecules journal.

Frequently Asked Questions

Grapefruit, particularly the white varieties, contains the highest concentration of naringenin and its precursor naringin, especially in the peel and internal membranes.

Yes, processing can affect naringenin levels. Cooking tomatoes, for instance, can increase the amount of bioavailable naringenin, while simply juicing citrus might reduce it unless the peel is also incorporated.

No, naringin is the glycoside form of the flavonoid, which has a bitter taste. Naringenin is the active aglycone form, which is what the body primarily uses after naringin is metabolized by gut bacteria.

Yes, aside from citrus fruits, foods like tomatoes (especially the skin), tart cherries, and the herb Greek oregano are also considered good sources of naringenin.

The high levels of naringenin in grapefruit can inhibit cytochrome P450 enzymes in the liver, which are responsible for metabolizing many drugs. This can lead to increased blood levels of these medications, with potentially harmful effects.

To get the most naringenin, consume the whole fruit including the pulp and membranes, use citrus zest in cooking, choose cooked tomato products like paste, and incorporate herbs such as Greek oregano.

Yes, orange juice does contain naringenin and naringin, though in generally lower amounts than grapefruit juice. Orange peel concentrates can contain significantly higher levels.