What Foods Have Boron Naturally?

November 17, 2025 •

3 min read

According to the NIH, boron is a trace mineral that supports overall health, particularly bone formation and cognitive function. This mineral, though not officially deemed essential for humans, is found naturally in a variety of foods, with plant-based sources being the most common. Incorporating a range of these foods is an excellent way to ensure adequate intake.

Quick Summary

Boron is a trace mineral present in many plant-based foods, including fruits, vegetables, nuts, and legumes. High intake is associated with stronger bones, hormone balance, and improved brain function. The concentration can vary based on soil quality, but a diverse diet generally provides sufficient amounts.

Key Points

Rich Plant Sources: Boron is found naturally in many plant-based foods like fruits, vegetables, nuts, and legumes.
Top Fruit Sources: Prune juice, avocado, raisins, and peaches are among the most concentrated fruit sources of boron.
Key Role in Health: Boron supports bone health by aiding the body's use of calcium, magnesium, and vitamin D.
Cognitive and Hormonal Benefits: The trace mineral is also linked to improved cognitive function and the regulation of key hormones like estrogen and testosterone.
Diversify Your Diet: The best way to ensure adequate intake is through a varied diet, as boron levels can depend on the soil where food is grown.
Moderation is Important: While deficiency is rare, excessive intake from supplements can cause side effects, so focus on dietary sources first.

Boron's Role in a Healthy Diet

Boron is a naturally occurring element found in many plant-based foods. As a trace mineral, the body only needs a small amount for it to perform its functions. Though its role in human health is still being researched, studies suggest it is involved in supporting bone health by extending the half-life of vitamin D and estrogen. It is also believed to influence cognitive function, hormone balance, and mineral metabolism. Obtaining this mineral from a diverse, whole-food diet is the most recommended approach. The amount of boron in a food can be influenced by factors like the boron content of the soil and water where it was grown.

Fruits and Juices Rich in Boron

Many fruits and their derived juices are excellent natural sources of boron. These can be easily incorporated into daily meals as snacks or additions to other dishes.

Prune Juice: Known for its high concentration, one cup contains about 1.43 mg of boron.
Raisins: These dried grapes are a concentrated source, with 1.5 ounces containing roughly 0.95 mg.
Peaches: One medium-sized peach can provide about 0.80 mg of boron.
Apples: A medium apple is a good source, containing approximately 0.66 mg of boron.
Pears: One medium pear offers a notable 0.50 mg of boron.
Grapes and Grape Juice: Both fresh grapes and 100% grape juice provide significant amounts.
Avocado: A half-cup of raw, cubed avocado contains 1.07 mg of boron.

Nuts, Legumes, and Other Sources

In addition to fruits, nuts, legumes, and certain beverages are reliable sources of naturally occurring boron. Some of these are major contributors to dietary intake, especially in Western diets.

Legumes

Beans: Refried beans and red kidney beans are particularly good sources.
Lentils and Chickpeas: These legumes are also solid contributors to boron intake.
Peanuts and Peanut Butter: A single ounce of roasted peanuts and two tablespoons of peanut butter both contain significant amounts of boron.

Nuts and Seeds

Almonds: Contain a high amount of boron, along with other essential minerals.
Hazelnuts: Another excellent nut source of boron.
Walnuts: Provide a good amount of boron and healthy fats.

Vegetables and Beverages

Broccoli and Carrots: Cooked broccoli and raw carrots contain moderate amounts of boron.
Coffee and Milk: While not highly concentrated, these are significant sources for many people due to high consumption rates.

Comparing Boron Content in Common Foods


Food Source	Boron Content (per 100g)	Primary Food Group	Notes
Raisins	~4.51 mg	Fruit (Dried)	Concentrated source, great for snacking.
Almonds	~2.82 mg	Nuts	Rich in minerals and healthy fats.
Dried Apricots	~2.11 mg	Fruit (Dried)	Offers concentrated mineral content.
Peanut Butter	~1.92 mg	Legume Product	Easy to add to meals and snacks.
Red Kidney Beans	~1.4 mg	Legumes	Versatile for many dishes.
Prune Juice	~1.18 mg	Fruit Juice	High concentration in liquid form.
Avocado	~1.07 mg per ½ cup	Fruit	Healthy fat source, contributes boron.

Nutritional Considerations for Boron Intake

While consuming a diet rich in these foods can help ensure sufficient boron intake, it's important to remember that the concentration of boron can vary depending on soil conditions. Most people can meet their needs through a balanced diet, so supplements are typically not necessary unless advised by a healthcare provider. Excessive intake of boron can be harmful, so moderation is key. The World Health Organization (WHO) has established an acceptable safe intake range for adults of 1 to 13 milligrams per day. The optimal intake is often cited as around 3 mg per day for adults.

Conclusion: Building a Boron-Rich Diet

Incorporating foods that have boron naturally is a simple and effective way to support various bodily functions, from bone strength to hormone regulation. By prioritizing a varied diet full of fruits, nuts, legumes, and certain vegetables, you can naturally increase your intake of this beneficial trace mineral. The best approach is to enjoy a wide array of plant-based foods, understanding that their boron content contributes to a comprehensive and healthy diet.

For more detailed nutritional information, consult the NIH Office of Dietary Supplements website.

Frequently Asked Questions

Boron is a naturally occurring trace mineral found in soil and many plant foods. It is considered beneficial for supporting bone health, regulating hormones like estrogen and testosterone, and potentially improving brain function.

Some of the best fruit sources of boron include prune juice, avocados, raisins, and peaches, which contain notably higher concentrations than many other fruits.

Yes, most people can get a sufficient amount of boron by consuming a balanced and varied diet rich in fruits, vegetables, nuts, and legumes. Supplements are usually not necessary unless recommended by a healthcare provider.

While some animal products like milk do contain small amounts of boron, plant-based foods are the most significant and concentrated natural sources.

Boron helps the body use essential bone-building nutrients like calcium, magnesium, and vitamin D more effectively. It also appears to extend the time vitamin D and estrogen are active in the body, both of which are crucial for maintaining strong bones.

Vegetables that contain notable amounts of boron include broccoli, carrots, and potatoes, especially when consumed regularly as staples in the diet.

Yes, excessive intake of boron, particularly from supplements, can be harmful. The upper limit for adults is 20 mg per day. Side effects can include nausea, vomiting, and diarrhea.