What Wines are Low in Quercetin for a Headache-Free Experience?

November 27, 2025 •

4 min read

Recent research from UC Davis suggests that quercetin, a plant compound, may be a trigger for red wine headaches, especially in susceptible individuals. Fortunately, many delicious options exist if you are looking for what wines are low in quercetin, from crisp whites to lighter reds, potentially reducing the likelihood of a negative reaction.

Quick Summary

White and rosé wines are naturally lowest in quercetin due to minimal skin contact during fermentation. Some lighter-bodied reds like Gamay or Grenache are also good choices, especially when sourced from cooler, less sun-exposed regions.

Key Points

White and Rosé Are Safest: These wines have very low to non-detectable levels of quercetin due to minimal skin contact during fermentation.
Red Wines Vary Widely: Quercetin levels in red wines depend on the grape variety, sun exposure during growth, and winemaking techniques like maceration time.
Lighter Reds are Better: Opt for reds made from thin-skinned grapes like Gamay (Beaujolais) or Grenache, which generally have less quercetin than robust varieties.
Cooler Climates Help: Grapes grown in cooler climates with less intense sunlight produce less quercetin, leading to lower levels in the final wine.
Headache Link is a Hypothesis: A UC Davis study suggests a quercetin metabolite may inhibit an enzyme (ALDH2) involved in alcohol metabolism, but clinical trials are still needed to confirm the connection.
Winemaking Matters: Short maceration times, where juice has limited contact with grape skins, result in less quercetin extraction.

Understanding the Quercetin-Headache Connection

For years, some people have experienced headaches after consuming even a small amount of red wine, a phenomenon often incorrectly attributed to sulfites. However, a newer, more plausible theory points to quercetin, a naturally occurring flavonoid in grape skins. Quercetin is a compound produced by grapes in response to sunlight to protect the fruit from UV radiation.

Studies, such as one from UC Davis, suggest that a metabolite of quercetin, quercetin-3-glucuronide, may inhibit a human enzyme called ALDH2. This enzyme is crucial for metabolizing acetaldehyde, a toxic byproduct of alcohol. When ALDH2 is inhibited, acetaldehyde can build up in the body, leading to symptoms like flushing and headaches in susceptible individuals. Since red wines typically contain much higher levels of quercetin and other flavonoids than white wines, this theory provides a potential explanation for why some people experience headaches from red but not white wine.

The Safest Choice: White and Rosé Wines

When it comes to minimizing quercetin intake, white and rosé wines are the most reliable option. The primary reason for their low quercetin content is the winemaking process. Quercetin is heavily concentrated in the grape skins, and white and rosé wines are produced with little to no skin contact during fermentation. This prevents the extraction of quercetin into the finished wine.

Examples of Low-Quercetin White Wines:

Pinot Grigio/Pinot Gris: A light-bodied, crisp white that is fermented without skins, resulting in negligible quercetin levels.
Sauvignon Blanc: Known for its refreshing acidity and fruity notes, this white wine is consistently low in flavonoids like quercetin.
Chardonnay: While styles vary, standard Chardonnay is fermented off the skins, making it a safe low-quercetin choice.
Riesling: This aromatic white is also made without skin contact and offers another headache-friendly alternative.

Examples of Low-Quercetin Rosé Wines:

Provencal Rosé: The characteristic light pink color of these wines comes from a very brief period of skin contact, resulting in low quercetin content.
White Zinfandel: This sweet, blush wine undergoes minimal skin contact during production.

Navigating Low-Quercetin Red Wines

While all white and rosé wines are generally low in quercetin, the world of red wine is more complex. However, not all red wines are created equal when it comes to flavonoid content. Several factors, including grape variety, climate, and winemaking techniques, can influence quercetin levels. Focusing on reds made from thin-skinned grapes and with shorter maceration times can help.

Reds from Thin-Skinned Grapes:

Gamay (Beaujolais): Gamay grapes have thinner skins and are often made with carbonic maceration, a process that limits skin contact. This results in a light, fruity red that is a good low-quercetin option.
Grenache (Garnacha): This variety, especially from cooler regions or higher elevations, can produce wines with lower levels of quercetin.
Valpolicella: This Italian wine, typically made from Corvina, Rondinella, and Molinara grapes, has also appeared low in quercetin in some analyses.

Reds to Approach with Caution:

Pinot Noir: This is a tricky one. Some sources list it as lower in quercetin due to thinner skins, while others identify it as high. The key is to understand that premium Pinot Noir from sun-exposed grapes can be very high in quercetin. Seek out Pinots from cooler climates like Oregon's Willamette Valley.
Sagrantino and Tannat: These wines were surprisingly found to be the lowest in quercetin in one study, despite being famously tannic. However, the tannins themselves may cause other reactions for some people, so they are not a foolproof solution for all wine sensitivities.

Low Quercetin vs. High Quercetin Wine Factors

Here is a comparison table outlining the factors that influence the quercetin levels in wine:


Characteristic	Low Quercetin Wines	High Quercetin Wines
Skin Contact	Very minimal or none (fermented off the skins)	Extended maceration (fermented on the skins)
Grape Variety	Thin-skinned grapes like Gamay and Grenache	Thick-skinned grapes like Cabernet Sauvignon, Malbec, and Syrah
Sun Exposure	Grapes grown in cooler climates or with more shaded canopy	Grapes from sun-drenched vineyards with high sun exposure
Body	Typically lighter-bodied wines	Often more full-bodied and robust wines
Color	Ranges from clear whites to light pink rosés	Deep red and purple hues

Vineyard and Winemaking Influence

The concentration of quercetin in grapes is heavily influenced by how they are grown. Vineyard management techniques that lead to higher sun exposure, such as canopy thinning and trellising, cause the grapes to produce more quercetin as a protective measure. This means ultra-premium red wines, where these practices are common, may paradoxically contain the highest levels of quercetin.

Winemaking practices also play a crucial role. The length of maceration—the process of steeping grape skins, seeds, and stems with the juice—is a major factor. The longer the maceration period, the more flavonoids like quercetin are extracted. Therefore, red wines made with shorter skin contact times will have lower quercetin levels. Some winemakers may also use fining agents like Polyvinylpolypyrrolidone (PVPP) or specific yeast lysates to reduce quercetin content during production, especially in wines where there is a risk of quercetin precipitation.

Conclusion

For those sensitive to quercetin, the most direct solution is to choose white, rosé, or sparkling wines, as they are fermented with little to no skin contact and thus contain the lowest levels of the compound. For red wine lovers, selecting lighter-bodied reds made from thin-skinned grapes, such as Beaujolais (Gamay) or Grenache from a cooler climate, is the next best option. While the research linking quercetin to red wine headaches is still in its early stages and requires further human testing, choosing wines known to have lower quercetin content can be a practical strategy. By paying attention to grape variety, origin, and winemaking techniques, you can still enjoy a delicious glass of wine without the unwanted after-effects. For more scientific detail on the quercetin-ALDH2 hypothesis, consult the Nature study on quercetin and ALDH2 inhibition.

Frequently Asked Questions

Yes, it is generally true. Quercetin is primarily found in the grape skins. Since white wine production involves minimal to no skin contact during fermentation, the resulting wine contains very low, often undetectable, levels of quercetin.

Lighter-bodied red wines made from thin-skinned grapes, such as Gamay (used for Beaujolais) and Grenache, tend to have lower levels of quercetin. Additionally, winemaking methods with shorter skin contact time can further reduce quercetin content.

Red wine has significantly higher levels of quercetin than white wine. This is because red wine is fermented with the grape skins for extended periods to extract color and tannins, while white wine is not.

Yes, sun exposure is a major factor. Grapes grown in vineyards with higher sun exposure or where canopy management exposes the grape clusters to more light will produce higher concentrations of quercetin. Grapes from shadier or cooler climates generally contain less quercetin.

For many people, the cause of red wine headaches has historically been linked to sulfites, but recent evidence suggests quercetin may be the real culprit. A study suggests quercetin can interfere with alcohol metabolism, leading to a buildup of a toxic compound that causes headaches.

Surprisingly, some studies have found Sagrantino and Tannat to have low quercetin levels, despite their high tannin content. This highlights that tannins and quercetin are distinct compounds, and low quercetin does not always mean low tannins.

Yes, winemakers can employ various techniques to reduce quercetin. These include limiting sun exposure to the grape clusters, shortening the maceration time during fermentation, or using fining agents like specific yeast lysates to adsorb excess quercetin.