Nutrition Diet: What nuts are high in quercetin?

October 4, 2025 •

4 min read

A 2016 study noted that almonds and pistachios contain flavonols, including quercetin. But what nuts are high in quercetin and how can you add these potent antioxidants to your daily nutrition diet for maximum health benefits? This article will explore the nuts with the most notable concentrations of this powerful flavonoid.

Quick Summary

Almonds and pistachios are known to contain quercetin, a potent antioxidant flavonoid. While not the highest food source overall, incorporating these nuts can provide health benefits as part of a balanced diet.

Key Points

Top Quercetin Nuts: Pistachios and almonds are among the nuts that contain notable levels of the flavonoid quercetin.
Highest Nut Source: Pistachios, particularly the skins, contain higher concentrations of antioxidant phenolic compounds, including quercetin, compared to the kernels.
Bioavailability Factors: Quercetin has low bioavailability on its own, and its absorption from food can be influenced by the food matrix and other dietary compounds.
Quercetin's Role: As a powerful antioxidant, quercetin helps combat free radical damage, reduce inflammation, and may offer protection against various chronic diseases.
Best Intake Strategy: For optimal benefits, combine nuts with other high-quercetin foods like capers, red onions, and berries, as part of a varied and balanced diet.

Understanding Quercetin and Its Role in Diet

Quercetin is a type of flavonoid, a plant pigment that acts as a potent antioxidant in the body. Flavonoids are beneficial compounds found in various fruits, vegetables, and plant-based foods. The primary role of quercetin is to help combat oxidative stress, a process linked to cellular damage and chronic diseases. Its antioxidant and anti-inflammatory properties have been studied for their potential benefits in supporting heart health, reducing blood pressure, and boosting immunity. Including quercetin-rich foods in your nutrition diet is an excellent way to harness these protective effects.

While highly concentrated sources like capers and red onions exist, nuts offer a convenient way to boost your daily flavonoid intake. The concentration of quercetin can vary significantly between different types of nuts, so knowing which ones contain the most is key for those looking to maximize their intake.

Which Nuts are High in Quercetin?

Research has shed light on which nuts contain quantifiable amounts of quercetin. Based on analysis of their flavonoid profiles, some stand out more than others.

Pistachios

Pistachios are one of the best nut sources of quercetin and related antioxidant compounds. In one study, the concentration of quercetin in pistachio kernels was measured at 0.641 µg/g fresh weight. Interestingly, research has also shown that the pistachio skins contain even higher levels of antioxidant phenolic compounds than the seeds. Flavonoids in pistachios, including isoquercetin and rutin, have also been shown to help manage blood sugar levels. Adding pistachios with their skins to your diet is a great way to get a solid dose of this beneficial flavonoid.

Almonds

Almonds are another excellent choice for boosting quercetin intake through nuts. A study found almond kernels to contain 0.010 µg/g fresh weight of quercetin. While the concentration is lower than in pistachios, almonds also offer a significant amount of other flavonoids and vitamin E, another powerful antioxidant. Almonds are widely available and can be easily incorporated into your meals or enjoyed as a snack.

Pecans

Pecans contain various beneficial compounds, and studies have detected quercetin in them as well, specifically around 0.065 µg/g fresh weight. Research on pecan bark has also identified quercetin and its methylated derivatives. Beyond quercetin, pecans are known for their high total flavonoid content compared to many other nuts.

Hazelnuts

Hazelnuts have been reported to contain various antioxidant compounds, including quercetin. An analysis of different nuts showed hazelnuts with a quercetin concentration of 0.027 µg/g fresh weight. Hazelnuts also provide other important flavonoids like epicatechin, adding to their overall antioxidant profile.

How Nuts Compare to Other Quercetin Sources

While nuts offer a healthy and convenient source of quercetin, they are not the most concentrated food source. Fruits and vegetables generally contain much higher amounts, and diversifying your diet is key to maximizing intake.

Top Quercetin Food Sources

Capers: Considered one of the most concentrated sources.
Red Onions: The highest vegetable source, especially the red and outer layers.
Berries: A variety of berries, including black elderberry, are rich in quercetin.
Apples: Especially red apples, contain a good amount.
Leafy Greens: Kale, spinach, and broccoli are also good sources.

For a more robust daily intake, combining a handful of quercetin-rich nuts with these other foods is an effective strategy. For example, sprinkling pistachios on a kale and red onion salad can create a powerful, nutrient-dense meal.

Quercetin Content in Nuts: A Comparative Table

It's useful to visualize the relative quercetin levels in different nuts. The following table provides a comparison based on analytical data, specifically focusing on the quercetin aglycone content in fresh weight (FW) samples. Note that these values can vary based on growing conditions, processing, and analytical methods.


Nut Type	Quercetin Concentration (µg/g FW)
Pistachio	0.641
Pecan	0.065
Hazelnut	0.027
Almond	0.010

The Health Benefits of a Quercetin-Rich Diet

The antioxidant and anti-inflammatory properties of quercetin contribute to a number of potential health benefits, supported by various studies.

Reduces Inflammation: Quercetin may help reduce chronic inflammation by inhibiting the production of inflammatory cytokines and enzymes.
Cardiovascular Health: It has been shown to potentially lower blood pressure and cholesterol levels, improving overall cardiovascular function.
Immune System Support: Quercetin can help regulate the immune system by stabilizing mast cells and inhibiting the release of allergy-causing mediators like histamine.
Neuroprotective Effects: The flavonoid's ability to cross the blood-brain barrier suggests it may offer protection against neurodegenerative diseases like Alzheimer's by reducing oxidative damage.
Anti-cancer Properties: Some research indicates that quercetin may suppress cancer cell growth and induce cell death in various types of cancer, though more human studies are needed.
Improved Exercise Performance: A review of studies suggested that quercetin may slightly improve endurance exercise performance.

Including quercetin-rich nuts as part of a balanced and healthy diet can help your body fight free radicals and potentially reduce the risk of certain chronic diseases. For more in-depth information on quercetin's mechanisms, refer to scientific reviews like this one from the National Institutes of Health.

Conclusion: Adding Quercetin-Rich Nuts to Your Diet

While other foods like capers and red onions contain higher concentrations of quercetin, nuts like pistachios, almonds, and pecans are a valuable and convenient addition to any diet. They offer a host of other nutrients alongside their flavonoid content, providing a holistic health boost. Incorporating a variety of these nuts into your daily routine—whether as a snack, a salad topper, or part of a trail mix—is a simple and effective way to benefit from quercetin's powerful antioxidant and anti-inflammatory effects. Combining them with other quercetin-rich foods will further maximize your intake and support overall well-being. A balanced nutrition diet rich in diverse plant foods is the most sustainable strategy for long-term health.

Frequently Asked Questions

The most concentrated sources of quercetin are capers and red onions, followed by berries, apples, and kale. A diverse intake of these fruits and vegetables is recommended for a high quercetin diet.

Yes, processing methods like roasting can decrease the concentration of polyphenols in nuts. For instance, toasting pistachios can reduce their content of proanthocyanidins, a type of flavonoid.

Quercetin is a powerful antioxidant and anti-inflammatory agent. It helps combat free radical damage, supports the immune system, and has been linked to potential benefits for cardiovascular health and reduced inflammation.

Quercetin has naturally low bioavailability, meaning it's poorly absorbed by the body. The absorption can be influenced by the food matrix, and some supplements include other compounds, like vitamin C or bromelain, to increase absorption.

While nuts contribute to quercetin intake, they are not the most concentrated sources. For a robust intake, it's best to consume a wide variety of plant-based foods, including nuts, berries, and vegetables.

According to one study, the skins of pistachios contain higher concentrations of antioxidant phenolic compounds, including quercetin, compared to the seeds themselves.

No, not all nuts contain significant or detectable levels of quercetin. For example, some studies have not reported detectable quercetin in macadamia or Brazil nuts.