What fruits are high in sulphur? A guide to sulphur-rich fruit for a healthy diet

November 1, 2025 •

4 min read

Did you know that sulfur is the third most abundant mineral in the human body, essential for numerous bodily functions? Understanding what fruits are high in sulphur can help you incorporate this vital nutrient into your daily nutrition diet for better health and wellness.

Quick Summary

This guide explores which fresh and dried fruits contain high levels of sulfur and explains the mineral's importance for bodily functions, including antioxidant support and detoxification.

Key Points

Avocados are a top source: Avocados are rich in glutathione, which is metabolized into the sulphur-containing amino acid cysteine.
Pineapple contains bromelain: This tropical fruit is a source of bromelain, a sulphur-rich enzyme with anti-inflammatory properties.
Dried fruits are high in sulphites: Many dried fruits like apricots and raisins are treated with sulphur dioxide, significantly increasing their sulphur content.
Sulphur supports detoxification: A key role of sulphur in the body is assisting the liver with important detoxification processes.
Sulphur aids antioxidant function: It is a component of glutathione, a powerful antioxidant that helps protect cells from damage.
Dietary sulphur builds proteins: Sulphur-containing amino acids are vital for synthesizing proteins that are necessary for tissue repair.
Watch for sulphite sensitivity: Individuals with asthma or sulphite sensitivity should opt for unsulphured dried fruits to avoid adverse reactions.

The Importance of Sulphur in Your Diet

Sulphur is a fundamental mineral required for the synthesis of critical compounds and the proper functioning of several bodily systems. It plays a role in:

Protein Structure: Sulphur-containing amino acids, such as methionine and cysteine, are the building blocks of proteins. These proteins are essential for building and repairing tissues, including muscles, skin, and bones.
Antioxidant Support: Sulphur is a key component of glutathione, one of the body's most powerful antioxidants. Glutathione helps protect cells from oxidative stress and damage caused by free radicals.
Detoxification: The liver relies on sulphur for its detoxification pathways, helping to process and eliminate toxins and waste products from the body.
Collagen Production: Adequate sulphur intake supports collagen synthesis, which is crucial for healthy skin, hair, and nails, as well as maintaining joint flexibility.

Including fruits with a good sulphur content can contribute to these vital functions. While meat, eggs, and dairy are often cited as the richest sources of dietary sulphur, various fruits also provide this important mineral.

Fresh Fruits with Notable Sulphur Content

While most fresh fruits contain less sulphur than protein-rich foods, some stand out as decent sources due to their unique sulfur-containing compounds. These fruits are also packed with other nutrients and antioxidants, making them excellent additions to a balanced diet.

Here are some of the best fresh fruit options:

Avocado: This fruit is a fantastic source of glutathione, a tripeptide that breaks down into the sulfur-containing amino acid cysteine during digestion.
Pineapple: Pineapples contain a sulfur-rich proteolytic enzyme called bromelain. Bromelain is known for its anti-inflammatory properties and its ability to help the body metabolize proteins.
Grapefruit: Grapefruit contains sulphur-rich amino acids, such as methionine, which helps the body's metabolic processes.
Watermelon: Like avocado, watermelon is a good source of glutathione, which is metabolized to produce sulphur-containing compounds in the body.
Kiwi: The kiwi fruit is listed among fruits with a notable sulphur content, alongside bananas and peaches.

The Role of Dried Fruits and Sulphites

When considering sulphur intake from fruit, it is important to distinguish between naturally occurring sulfur and added sulphites. Many dried fruits are treated with sulfur dioxide (SO2) to extend their shelf life and preserve their color.

Sulphites as Preservatives: Sulphur dioxide is a common food preservative. It prevents oxidation, which can cause dried fruits to darken and lose flavor. This practice significantly increases the total sulphur content of the dried fruit.
Potential Sensitivities: For most people, consuming sulphites is not an issue. However, some individuals, particularly those with asthma, may have a sensitivity to sulphites and experience adverse reactions. If you have a sensitivity, look for unsulphured dried fruit options.
Naturally Occurring Sulphur: Even without added preservatives, dried fruits like apricots, raisins, and figs still naturally contain some level of sulphur. However, the amount is considerably lower than in versions treated with sulphites.

Comparison: Fresh vs. Dried Fruit Sulphur


Feature	Fresh Fruits (e.g., Avocado, Pineapple)	Dried Fruits (e.g., Apricots, Raisins)
Sulphur Source	Naturally occurring sulphur compounds, like glutathione and bromelain.	Contains natural sulphur compounds, but often has much higher levels due to added sulphur dioxide (a preservative).
Concentration	Lower concentrations of natural sulfur, but often part of beneficial compounds.	Highly variable, with treated versions containing significantly higher amounts of sulphites.
Health Context	Contributes to antioxidant support, metabolism, and anti-inflammatory effects through natural compounds.	Can be a good source for those without sensitivities. For sensitive individuals, this can cause adverse reactions.
Nutrient Density	Lower in calories and sugar, higher in water content and often some nutrients.	Higher in calories, sugar, and fibre due to water removal.

How to Incorporate Sulphur-Rich Fruits into Your Diet

Including these fruits in your diet is simple and delicious. You can enjoy them in various forms to reap their benefits.

Fresh Fruits:

Add avocado to salads, sandwiches, or smoothies.
Enjoy fresh pineapple chunks as a snack or in fruit salads.
Mix grapefruit into your breakfast or squeeze its juice into a refreshing drink.
Blend watermelon into a hydrating smoothie or sorbet.
Slice kiwi over your yogurt or oatmeal.

Dried Fruits:

Sprinkle unsulphured dried apricots or figs over your morning cereal.
Add raisins to baked goods or trail mix.
Soak dried peaches or prunes to rehydrate them for a soft snack.

As with any dietary component, moderation is key. A varied and balanced diet that includes a mix of fresh and, if tolerated, dried fruits, alongside other rich sources of sulphur like protein, eggs, and cruciferous vegetables, is the best approach to ensuring adequate intake.

Conclusion

While vegetables like broccoli and garlic are well-known for their high sulphur content, several fruits can also contribute to your daily intake. Avocado, pineapple, grapefruit, and watermelon are notable fresh sources, primarily through compounds like glutathione and bromelain. Dried fruits, particularly those treated with sulphites, offer a much higher concentration of sulphur, which can be beneficial for those who tolerate them well. By understanding what fruits are high in sulphur and how they fit into your overall nutrition plan, you can support your body's vital functions, from detoxification to antioxidant protection, with a variety of delicious and healthy options.

For more in-depth scientific research on the role of sulphur in plant-based nutrition, consider exploring publications like those from the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC10730164/).

Frequently Asked Questions

Avocado is often cited as the fresh fruit with the highest natural sulphur content due to its high levels of glutathione. Other good natural sources include pineapple, watermelon, and grapefruit.

Yes, dried fruits like apricots, peaches, and figs can be excellent sources of sulphur, especially if they have been treated with sulphur dioxide as a preservative. However, this is a different form than the natural sulphur found in fresh fruit compounds. You can also find unsulphured varieties.

Sulphur from fruits contributes to important bodily functions such as antioxidant support via glutathione synthesis, aiding liver detoxification, and promoting healthy skin and joints through its role in collagen production.

While not the highest source, bananas do contain some sulfur-containing compounds. They are listed alongside fruits like kiwi, pineapple, and peaches as contributors to sulfur intake.

Natural fruit sulphur is part of organic compounds like amino acids (e.g., cysteine) and enzymes (e.g., bromelain). Sulphites, like sulfur dioxide, are a sulfur-based preservative often added to dried fruits to prevent oxidation and extend shelf life.

It is unlikely to consume excessive amounts of sulphur from eating fruits alone. However, people with sensitivities to sulphites should monitor their intake of dried fruits, as excessive consumption could lead to adverse effects.

The primary risk is for individuals with a known sulphite sensitivity or asthma, who may experience a reaction from consuming dried fruits treated with sulphur dioxide. Natural fruit sulphur generally carries no such risk.