What Foods are High in Pterostilbene? A Guide to Antioxidant-Rich Diets

December 27, 2025 •

4 min read

Studies show that pterostilbene, a potent antioxidant similar to resveratrol, is more easily absorbed and utilized by the body. This natural compound is found in several foods and is believed to have numerous health benefits, making knowing what foods are high in pterostilbene important for a healthy diet.

Quick Summary

Find the primary food sources of pterostilbene, including blueberries, peanuts, and grapes. Explore its benefits and compare its bioavailability with resveratrol.

Key Points

Blueberries are a top source: Blueberries are widely recognized as one of the richest natural food sources of pterostilbene.
Peanuts and grapes also contain it: In addition to berries, peanuts, and the skin of certain grapes are notable sources of this compound.
More bioavailable than resveratrol: Pterostilbene is structurally similar to resveratrol but has superior absorption and stability in the body.
Potential health benefits: It is studied for its antioxidant, anti-inflammatory, and potential neuroprotective properties.
Dietary vs. supplemental intake: While available in foods, larger, therapeutic doses are typically obtained through dietary supplements.
Absorption is better with food: Consuming pterostilbene-rich foods alongside a meal, especially with fat, can help maximize its absorption.

What is Pterostilbene?

Pterostilbene is a naturally occurring stilbenoid, a type of polyphenol compound found in plants. It is a dimethylated analog of the more well-known resveratrol, a powerful antioxidant celebrated for its anti-aging and anti-inflammatory properties. While the two share structural similarities and many of the same potential health benefits, pterostilbene stands out due to its superior bioavailability. Research indicates that its unique structure allows for better oral absorption and increased stability within the body compared to resveratrol. Pterostilbene acts as a phytoalexin, a substance produced by plants to defend themselves against pathogens and environmental stressors. By incorporating foods high in pterostilbene into your diet, you can leverage these protective plant compounds for your own health.

Primary Food Sources of Pterostilbene

While pterostilbene is found in a limited number of food sources, the most notable ones are readily available and can be easily integrated into a healthy eating plan. The concentration of pterostilbene can vary depending on the specific species, growing conditions, and maturity of the plant.

Berries

Berries from the Vaccinium genus are widely regarded as the best dietary sources of pterostilbene. Blueberries are a particularly rich source, with content varying by type. In addition to blueberries, other related berries also contain this valuable compound:

Cranberries
Lingonberries
Bilberries
Huckleberries

Grapes

Grapes, particularly the leaves and skins of red grapes, are a source of pterostilbene, though the concentration can be lower than in blueberries. It's worth noting that, unlike resveratrol, pterostilbene does not survive the wine-making process in significant quantities. However, fungal infection on grapes can induce higher production of pterostilbene as a defense mechanism.

Peanuts and Nuts

Peanuts, which are legumes often grouped with nuts, contain pterostilbene along with healthy fats, protein, and fiber. Almonds are another nut that provides a source of this compound. Including a handful of peanuts or almonds in your diet is a simple way to increase your intake.

Cocoa

Cocoa powder and dark chocolate also contain pterostilbene, offering a delicious way to enjoy its potential benefits. Choosing a high-quality dark chocolate with a high cocoa content is the most effective approach for this source.

Maximizing Your Pterostilbene Intake

To ensure you are getting the most from your pterostilbene-rich foods, consider these tips:

Eat with a meal: Consuming pterostilbene with food, particularly a meal containing some fat, can enhance its oral absorption. Bile secretion stimulated by food consumption helps solubilize the compound.
Choose fresh or frozen berries: For maximum nutritional content, opt for fresh or frozen berries, which retain more of their natural compounds than processed versions.
Include a variety of sources: Diversifying your intake across different foods like berries, nuts, and cocoa ensures a broader spectrum of nutrients in your diet.
Consider supplements with caution: For higher, therapeutic doses, supplements are available. However, they may offer decreased bioavailability compared to food sources and should only be used after consulting a doctor, especially given potential interactions and side effects, such as a possible increase in LDL cholesterol.

Comparison of Pterostilbene and Resveratrol

While both pterostilbene and resveratrol are plant-based polyphenols with antioxidant and anti-inflammatory properties, there are key differences, primarily in their structure and how the body processes them.


Feature	Pterostilbene	Resveratrol
Primary Sources	Blueberries, cranberries, peanuts, almonds, grapes, dark chocolate	Grapes (skin), red wine, mulberries, blueberries, peanuts
Bioavailability	Higher; superior oral absorption and stability due to methoxy groups	Lower; poor oral bioavailability and rapid metabolism
Lipophilicity	Higher; more fat-soluble due to methoxy groups	Lower; less fat-soluble
Blood-Brain Barrier	Appears more effective at crossing	Some ability to cross
Potency	Considered more potent than resveratrol for many effects	Well-researched, but potential effects are limited by bioavailability

The Health Benefits of a Pterostilbene-Rich Diet

Consuming foods high in pterostilbene provides access to its wide range of potential health benefits. Its powerful antioxidant and anti-inflammatory properties are central to its positive effects.

Fights Oxidative Stress: Pterostilbene combats oxidative stress by neutralizing harmful free radicals and boosting the body's natural antioxidant defenses. This helps protect cells from damage and reduces the risk of chronic diseases associated with oxidative damage.
Supports Cognitive Health: The compound's ability to cross the blood-brain barrier is particularly important for neurological health. Studies suggest it may help protect against age-related cognitive decline and support brain function. One study showed that pterostilbene improved cognitive and motor functions in aged rats.
Promotes Heart Health: Pterostilbene's antioxidant and anti-inflammatory effects help protect the cardiovascular system. It has been shown to protect vascular endothelial cells against oxidized low-density lipoprotein (oxLDL), a key factor in atherosclerosis.
Anti-Cancer Potential: Some research has investigated pterostilbene's potential anti-cancer effects, noting its ability to induce apoptosis (programmed cell death) in some cancer cells. Its higher potency compared to resveratrol makes it a promising area for further study.
Anti-Diabetic Properties: Pterostilbene has also been explored for its anti-diabetic potential, with some studies suggesting it may help regulate blood glucose and lipid metabolism.

Conclusion: A Powerful Phytonutrient

Pterostilbene is a potent polyphenol with a promising array of health benefits, largely attributed to its superior bioavailability compared to resveratrol. While blueberries are the most well-known source, other foods like peanuts, almonds, grapes, and cocoa also contain this compound. Incorporating a variety of these foods into your daily diet is an excellent way to boost your intake of this powerful antioxidant. Remember to consume these foods as part of a balanced diet to benefit from a broader spectrum of nutrients. For authoritative scientific research and studies on stilbenoids, you can explore the information provided by the National Institutes of Health.

Frequently Asked Questions

Pterostilbene is a natural polyphenol and potent antioxidant that is found in a small number of plant-based foods, primarily certain berries, nuts, and grapes.

Pterostilbene is a methylated derivative of resveratrol. This structural difference makes pterostilbene more lipophilic and gives it better bioavailability, meaning it is more easily absorbed and utilized by the body.

Blueberries are one of the richest dietary sources of pterostilbene. Other berries from the Vaccinium genus, such as cranberries, lingonberries, and bilberries, also contain this compound.

While resveratrol is found in red wine, pterostilbene is typically not present in significant amounts. It is more prevalent in the grape skins and leaves before the fermentation process.

Food sources are generally recommended for natural intake alongside other beneficial nutrients and fiber. Supplements may be necessary for higher doses but should be discussed with a doctor, as bioavailability and potential side effects can vary.

In general, dietary levels of pterostilbene from food sources are considered safe. Some studies involving supplements have shown a potential for increased LDL ('bad') cholesterol at higher doses, so monitoring cholesterol is advisable when supplementing.

It is possible to get some pterostilbene from a diet rich in berries, nuts, and other natural sources. However, the amount is typically much lower than the therapeutic doses used in studies, so getting sufficient levels from food alone for a specific health benefit may be difficult.

Cooking methods and preparation can affect the concentration of phytonutrients in foods. While specific data on pterostilbene loss during cooking is limited, consuming raw berries and nuts is generally recommended to preserve these sensitive compounds.

Yes, research suggests pterostilbene may have neuroprotective properties. Its ability to cross the blood-brain barrier and its antioxidant effects are linked to potential benefits for cognitive function and protection against age-related neurological decline.