What foods are not a source of phytochemicals?

January 10, 2026 •

4 min read

While over 10,000 types of phytochemicals have been identified in plants, foods that come from animal sources are definitively not a source of phytochemicals. This guide will explore which foods lack these health-promoting plant-based compounds and help you distinguish them from those rich in phytonutrients.

Quick Summary

Animal products like meat, fish, and dairy, along with heavily refined grains and ultra-processed foods, are not significant sources of phytochemicals. These bioactive plant compounds are absent in foods not derived directly from plants.

Key Points

Animal Products Lack Phytochemicals: Meat, fish, poultry, eggs, and dairy products do not contain phytochemicals as they are not derived from plants.
Refining Removes Phytonutrients: The process of refining whole grains into white flour and white rice strips away the bran and germ, eliminating most phytochemicals.
Processing Degrades Compounds: Highly processed foods like sugary drinks, packaged snacks, and some processed fats contain minimal to no phytochemicals due to manufacturing.
Phytochemicals vs. Nutrients: Phytochemicals are non-essential compounds produced by plants for their own defense, offering humans health benefits, but are distinct from essential nutrients like vitamins and minerals.
Bioactive Animal Compounds are Different: While animal foods can contain other beneficial bioactive compounds (like omega-3s), these are not the same as plant-derived phytochemicals.
The Healthiest Source is Whole Plants: The best way to consume a wide variety of phytochemicals is by eating a diverse diet rich in colorful fruits, vegetables, legumes, nuts, and whole grains.

The Origin of Phytochemicals

To understand what foods are not a source of phytochemicals, it is first necessary to know what they are and where they come from. The term 'phyto' is derived from the Greek word for plant, so, by definition, phytochemicals are natural chemical compounds produced by plants. These compounds play a vital role in the plant's defense system, protecting it from environmental threats like insects, diseases, and ultraviolet (UV) radiation. The same chemicals that give fruits and vegetables their vibrant colors and distinct flavors offer potential health benefits to humans when consumed. It is important to note that phytochemicals are not considered essential nutrients, like vitamins or minerals, meaning the body does not strictly require them to function. However, a diet rich in these compounds has been associated with a lower risk of chronic diseases due to their antioxidant and anti-inflammatory properties.

Phytochemicals are Primarily Plant-Based

Because phytochemicals originate in plants, any food derived solely from animal sources will not contain them. This is the simplest and most fundamental rule for identifying foods without these beneficial compounds. While animal products provide essential nutrients like protein, fat, and various vitamins and minerals, they simply lack the biological components that make a food a source of phytochemicals. The only exception is when animals consume plants rich in phytochemicals, which can lead to a minor transfer of these compounds to their meat or milk, but the concentrations are far lower than in the plant sources themselves.

Foods with No or Minimal Phytochemicals

Animal-Derived Products

Any food item that originates from an animal will be devoid of phytochemicals.

Meat and Poultry: Beef, pork, lamb, chicken, and turkey contain proteins, fats, and B vitamins but have no phytochemicals.
Fish and Seafood: While oily fish are an excellent source of omega-3 fatty acids, they do not provide phytochemicals.
Dairy Products: Milk, cheese, and yogurt are well-known for their calcium and protein content but do not naturally contain phytochemicals.
Eggs: A rich source of protein and choline, eggs do not offer any phytochemicals.

Refined and Processed Grains

Refined grains begin their life as whole grains, which do contain phytochemicals. The refining process, however, removes the outer bran and inner germ, which are the most nutrient-dense parts of the grain. This process strips away the majority of the fiber, vitamins, and minerals, as well as the phytochemicals.

White Bread: Made from refined white flour, it lacks the phytochemicals found in its whole-grain counterpart.
White Rice: Unlike whole-grain brown rice, white rice is processed to remove the nutrient-rich bran.
Many Pastas and Cereals: Many common pasta and breakfast cereals are made with refined grains and therefore contain negligible levels of phytochemicals.

Highly Processed and "Junk" Foods

Manufacturing food can degrade or eliminate the phytochemical content that may have been present in the original ingredients.

Sugary Drinks: Sodas, sports drinks, and sweetened juices are primarily sugar and water, with no phytochemical content.
Certain Processed Fats: Some processed fats like margarine often have phytochemicals removed or degraded during manufacturing, even if derived from vegetable oils.
Refined Sugars: Table sugar and high-fructose corn syrup are pure carbohydrates and contain no phytonutrients.
Deli Meats and Margarine: Heavily processed items like deli meats and some margarines are either animal-based or so heavily processed that any original plant compounds are lost.

Cooking and Preservation Impacts

Beyond the intrinsic nature of a food, preparation and preservation methods can also influence phytochemical levels. While some cooking methods can enhance the bioavailability of certain phytochemicals (like lycopene in cooked tomatoes), others can lead to degradation. High heat, oxygen exposure, and water can all play a role in altering the final content.

For example, boiling vegetables can cause water-soluble nutrients and phytochemicals to leach into the cooking water. Conversely, steaming can minimize this loss. Canning can affect vitamin C levels but may increase the absorption of some carotenoids. This variability highlights why eating a wide variety of foods prepared in different ways is key to maximizing nutrient intake. You can find more detailed information on phytochemicals from reputable sources like the Linus Pauling Institute: https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals.

Comparison Table: Phytochemicals in Food Groups


Food Category	Examples	Phytochemical Content	Notes
Plant-Based	Fruits, vegetables, legumes, whole grains, nuts, seeds	High	Rich in diverse phytonutrients like flavonoids, carotenoids, and phenolics.
Animal-Based	Meat, dairy, eggs, fish	Minimal to None	Lacks plant-derived compounds, though trace amounts may be present in pasture-fed animals.
Refined Grains	White bread, white rice, pasta	Minimal to None	Processing removes the bran and germ where phytochemicals are concentrated.
Processed Foods	Soda, sugary snacks, some packaged items	Minimal to None	Manufacturing and added ingredients reduce or eliminate natural compounds.

Conclusion

Foods that are not a source of phytochemicals primarily fall into three main categories: animal products, refined grains, and highly processed or synthetic items. Because phytochemicals are exclusively produced by plants, any food derived solely from animal sources will not contain them. Likewise, the heavy processing involved in creating refined grains and many packaged snacks removes or degrades these beneficial compounds. For optimal health, incorporating a diverse range of colorful, whole plant-based foods is the most effective strategy to ensure a rich intake of phytochemicals. While animal products provide valuable protein and other essential nutrients, they do not contribute to the spectrum of plant-based antioxidants and anti-inflammatory compounds that a varied plant-rich diet provides. Understanding this distinction is key to building a more balanced and health-conscious eating plan.

Frequently Asked Questions

No, dairy products like milk, cheese, and yogurt are not a natural source of phytochemicals, as these compounds are exclusively produced by plants. While dairy provides other important nutrients, it lacks the plant-based compounds found in fruits and vegetables.

Most highly processed foods, such as soda, sugary snacks, and some margarines, contain minimal to no phytochemicals. The manufacturing and refining processes typically remove or degrade these beneficial compounds, even if they were present in the original ingredients.

For the most part, animal products do not have phytochemicals. However, some studies indicate that trace amounts of certain plant-based compounds can be transferred to the meat and milk of animals, particularly those that have a diet rich in diverse forage. These levels are very low compared to direct plant consumption.

The main difference is the presence of the bran and germ. In whole grains, these parts are intact and are rich in phytochemicals. In refined grains, the bran and germ are removed during processing, which eliminates most of the phytochemicals.

No, cooking does not destroy all phytochemicals. The effect depends on the specific compound and method used. Some methods, like prolonged boiling, can cause water-soluble phytochemicals to leach out. Others, like cooking tomatoes, can actually increase the bioavailability of certain phytochemicals, such as lycopene.

Phytochemicals are not considered essential nutrients for survival, unlike vitamins or minerals. However, a diet rich in these compounds is associated with numerous health benefits and is recommended for reducing the risk of chronic disease.

Some excellent sources of phytochemicals include berries (anthocyanins), leafy green vegetables (lutein), tomatoes (lycopene), and cruciferous vegetables like broccoli (glucosinolates). Eating a colorful and varied plant-based diet ensures a broad intake of these compounds.