What is a good source of ursolic acid?

January 2, 2026 •

4 min read

Ursolic acid is a natural pentacyclic triterpenoid found in a wide array of plants, including apples, cranberries, and numerous herbs. First identified in the waxy coating of apples, this compound has garnered scientific interest for its potential antioxidant, anti-inflammatory, and antidiabetic effects. Understanding which foods contain the highest concentrations can help you effectively add this phytonutrient to your diet.

Quick Summary

This article explores the best natural and dietary sources of ursolic acid, detailing which fruits and herbs are particularly rich in this beneficial compound. It compares different sources and discusses methods for increasing your daily intake for optimal health benefits.

Key Points

Apple Peels: The waxy outer layer of apples, especially red varieties, is a highly concentrated natural source of ursolic acid.
Herbs: Culinary and medicinal herbs like rosemary, holy basil, thyme, and oregano are rich in ursolic acid, with rosemary sometimes exceeding the concentration found in apples.
Berries: Berries such as cranberries and bilberries offer significant levels of ursolic acid and are easy to incorporate into your diet.
Whole Fruits: To maximize intake, always consume fruits like apples and plums unpeeled, as peeling removes the most concentrated source of the compound.
Supplements vs. Food: While supplements offer a standardized dose, they lack the complementary nutrients of whole foods, and their bioavailability can be a concern due to ursolic acid's poor water solubility.
Culinary Integration: Using fresh or dried herbs and cooking with olive oil are practical ways to increase your daily consumption through food.

Rich Plant-Based Sources of Ursolic Acid

While ursolic acid is present in many plants, certain sources offer significantly higher concentrations than others. This potent compound is often found in the waxy coating of fruits and the leaves of herbs, which serve as a protective barrier. To maximize your dietary intake, focusing on these specific natural sources is key.

Fruits High in Ursolic Acid

Apple Peels: Arguably the most well-known source, apple peels contain a significant amount of ursolic acid, with concentrations potentially reaching 1.4% of the peel's weight. Different apple cultivars, such as Red Delicious and Royal Gala, can have varying levels, with red-pigmented varieties often showing higher amounts. Peeling an apple removes a substantial portion of this compound, so consuming the whole fruit is recommended.
Cranberries: These tart berries are a rich source, with studies indicating high levels of ursolic acid content. Incorporating fresh or dried cranberries into your diet, or opting for products made from the whole berry, can be an effective way to boost your intake.
Prunes and Plums: The waxy skin of both plums and prunes contains appreciable quantities of ursolic acid. Since the compound is concentrated in the skin, eating these fruits unpeeled is the best way to consume it.
Other Berries: Bilberries and elderberries are also recognized as good dietary sources of this triterpenoid.

Herbs and Spices with High Concentrations

Herbs are another powerful source of ursolic acid, and some contain higher percentages by weight than fruit peels.

Rosemary: This popular culinary herb can contain a very high percentage of ursolic acid, with some studies finding levels as high as 7.11% in dried leaves. Cooking with fresh or dried rosemary can be a flavorful way to increase consumption.
Holy Basil (Tulsi): A staple in traditional medicine, holy basil contains substantial levels of ursolic acid. It can be consumed as a tea or added to meals.
Thyme: A common herb in many kitchens, thyme also contains ursolic acid. Similar to rosemary, it can be used fresh or dried to season a variety of dishes.
Oregano: The leaves of this herb are another good source and can be easily added to sauces, dressings, and other recipes.
Sage: Like rosemary, sage is a prominent herbal source of ursolic acid.

Maximize Your Ursolic Acid Intake

For those looking to increase their intake of ursolic acid, a few simple strategies can be implemented in daily life:

Eat Whole Apples: The majority of ursolic acid is found in the peel. When possible, opt for organic apples and wash them thoroughly rather than peeling them. Red varieties are often richer in the compound than green ones.
Use Fresh Herbs: Incorporate fresh rosemary, holy basil, thyme, and oregano into your cooking regularly. Using these herbs in marinades, dressings, and as garnishes can significantly increase your intake.
Opt for Cranberry-Based Foods: Enjoy whole berries, unsweetened cranberry juice, or add dried cranberries to oatmeal, salads, and baked goods.
Embrace Healthy Fats: Ursolic acid is also present in olive oil. Using olive oil for cooking and in salad dressings adds both healthy fats and this valuable compound to your diet.
Consider Supplements (with caution): For those seeking concentrated doses, supplements are an option. However, absorption is often low due to the compound's poor solubility. Consult a healthcare provider before beginning any new supplement regimen, especially due to potential interactions with other medications.

Food Sources vs. Supplements: A Comparison

To effectively decide on the best route for consumption, understanding the differences between obtaining ursolic acid from food and supplements is crucial.


Feature	Dietary Food Sources	Ursolic Acid Supplements
Availability	Accessible via a wide range of common fruits and herbs.	Easily purchased over-the-counter in capsule, powder, or liquid form.
Absorption	Generally lower due to poor water solubility, but consumed with other beneficial compounds.	Often formulated for higher bioavailability, potentially enhancing absorption rates.
Dosage	Varies widely depending on the food type and preparation method; not standardized.	Provides a consistent, measured dose, typically ranging from 150 mg to 450 mg per day.
Safety & Regulation	Considered safe when ingested through diet, with long-term safety of supplements less understood.	Not firmly established, and can interact with certain medications metabolized by liver enzymes.
Nutrient Profile	Rich in complementary antioxidants, fiber, vitamins, and minerals.	Isolated compound, lacking the broader nutritional benefits of whole foods.

Conclusion

For those asking what is a good source of ursolic acid, the answer is a diverse range of natural foods, with apple peels and specific culinary herbs standing out as particularly potent. Incorporating whole, unpeeled apples and making fresh rosemary and other herbs a regular part of your diet can be a delicious and simple way to increase your intake naturally. While supplements offer a concentrated dose, the complex nutrient profile and natural context of whole foods provide a more holistic approach to health. As with any dietary change or supplement, consulting a healthcare professional is always a wise first step. A balanced diet rich in these key sources can provide the most accessible and nutrient-rich path to obtaining this valuable compound.

Potential Outbound Link (Optional)

Further information on the biosynthesis and properties of ursolic acid can be explored in scientific literature through resources like PubMed Central(https://pmc.ncbi.nlm.nih.gov/articles/PMC5928337/).

Frequently Asked Questions

While several foods contain ursolic acid, apple peels are arguably the single most concentrated and readily available dietary source. Studies have shown that apple peels contain significantly higher amounts than the apple flesh.

Yes, peeling an apple drastically reduces its ursolic acid content. The compound is primarily located in the waxy outer layer, so eating apples whole is the best way to get the most benefit.

Yes, herbs like rosemary and holy basil contain very high concentrations of ursolic acid by weight, with some studies showing them to be even richer sources than apple peels. Regular use of these herbs in cooking can contribute significantly to your intake.

Not necessarily. While supplements offer a concentrated dose, ursolic acid is known for poor water solubility, which limits its absorption by the body. Food sources, however, provide a full spectrum of complementary nutrients and phytochemicals.

Excellent herbal sources include rosemary, holy basil, thyme, oregano, and sage. Using them dried or fresh can increase your consumption of ursolic acid and other phytonutrients.

You can add more ursolic acid by eating whole, unpeeled apples, using a variety of fresh herbs in your cooking, and incorporating other berry sources like cranberries into your meals.

Yes, getting ursolic acid through a regular diet is considered safe. The long-term effects and safety of concentrated supplements are less understood, particularly concerning possible interactions with certain medications.