Which Berries Contain Ellagic Acid? A Comprehensive Guide

January 8, 2026 •

3 min read

Ellagic acid is a natural polyphenol found in various fruits and nuts, recognized for its antioxidant and anti-inflammatory properties. This guide explores which berries contain ellagic acid and how they contribute to a healthy diet.

Quick Summary

This article details the top berry sources of ellagic acid, including raspberries, blackberries, and strawberries. It explains the compound's antioxidant properties, health benefits, and how preparation methods can affect its concentration.

Key Points

Raspberries and Blackberries are Top Sources: Berries in the Rubus genus, including red raspberries, black raspberries, and blackberries, are among the richest sources of ellagic acid.
Content Varies by Berry Type and Cultivar: The concentration of ellagic acid differs significantly among various berries, with some wild and specific yellow raspberry varieties being exceptionally high.
Ellagic Acid Is Derived from Ellagitannins: In most berries, ellagic acid is present as ellagitannins, which are converted into ellagic acid and then further metabolized by gut bacteria into urolithins.
Benefits Extend Beyond Antioxidant Action: Beyond being a potent antioxidant, ellagic acid is being studied for its potential cardioprotective, neuroprotective, and anticancer effects.
Wild Varieties and Ripeness Matter: Research indicates that wild berries can have higher ellagic acid levels than cultivated ones and that content may decrease as some fruits ripen.
Processing Can Affect Levels: Freezing and processing may impact the ellagic acid content and its bioavailability, highlighting the benefit of consuming fresh or minimally processed berries.
Incorporating Seeds Maximizes Intake: The seeds of berries like raspberries and blackberries are highly concentrated with ellagic acid, making consumption of the whole fruit beneficial.

Understanding Ellagic Acid and Ellagitannins

Ellagic acid (EA) is a naturally occurring plant-based compound known for its potential health benefits. In berries, it primarily exists as ellagitannins, which are converted into ellagic acid and subsequently into absorbable urolithins by gut bacteria. These urolithins are thought to provide systemic antioxidant and anti-inflammatory effects.

The Health Benefits of Ellagic Acid

Consuming ellagic acid-rich foods may offer various health advantages. As an antioxidant, it combats free radicals that cause cellular damage and possesses anti-inflammatory properties. Potential benefits supported by research include cardioprotective effects, neuroprotection, improvements in metabolic health, potential anticancer properties demonstrated in lab studies, and benefits for skin health.

Top Berries Containing Ellagic Acid

Berries are prominent dietary sources of ellagic acid, though content varies by species, cultivar, and ripeness.

Raspberries: Considered one of the richest berry sources, especially in the form of ellagitannins. Both red and black raspberries are potent sources, with some yellow raspberry varieties showing exceptionally high levels. Raspberry seeds are particularly rich in the compound.

Blackberries: Another major source, with some varieties containing levels comparable to or exceeding raspberries. Blackberry seeds also contain high amounts of ellagic acid. Ellagic acid significantly contributes to blackberries' overall polyphenol content and antioxidant capacity.

Strawberries: A reliable source, but content can differ greatly between wild and cultivated types, with wild strawberries often having higher levels. Research aims to develop cultivated varieties with increased ellagic acid in the fruit pulp.

Cloudberries: High levels of ellagic acid are found in cloudberries, making them a significant dietary source in northern regions where they grow.

Cranberries: Known for their health benefits, cranberries also contain a notable amount of ellagic acid as part of their rich polyphenol profile.

Boysenberries: This hybrid berry contains ellagic acid, inheriting it from its raspberry and blackberry lineage.

Comparison of Ellagic Acid Content in Berries

The following table offers a general comparison of approximate ellagic acid content, noting that levels can vary and are often measured as ellagitannins.


Berry Type	Approximate Ellagic Acid Content (mg/100g)	Notes
Yellow Raspberry	Up to 1900	Exceptionally high in specific cultivars.
Raspberry	~270	Good source, with content varying by cultivar.
Cloudberry	~315	Excellent northern-climate source.
Black Raspberry	~90	Another strong source in the Rubus family.
Blackberry	~150	High in ellagitannins; content can be variable.
Strawberry	~77	Wide variation between wild and cultivated types.
Boysenberry	~70	Contains ellagic acid due to its lineage.
Cranberry	~120	Good source, part of its overall polyphenol content.

Factors Influencing Ellagic Acid Content

Factors affecting the concentration of ellagic acid and ellagitannins in berries include ripeness (levels may decrease as some fruits mature), processing and storage methods (which can reduce levels, though some processes may increase release), cultivar variations, and growing conditions.

Maximizing Ellagic Acid Intake from Berries

To maximize ellagic acid intake, consume fresh or frozen raw berries to avoid processing losses. Eating the whole fruit, including seeds found in berries like raspberries and blackberries, is beneficial due to high concentration in seeds. Wild varieties may offer higher concentrations. Berry extracts are available for a concentrated dose, but consult a healthcare professional before use.

Are all berries a good source?

Ellagic acid content varies among berries. Blueberries, for instance, contain less ellagic acid than raspberries or cloudberries, although they are rich in other antioxidants.

Conclusion

Incorporating a variety of berries into your diet is an excellent way to increase ellagic acid intake. Raspberries, blackberries, and strawberries are particularly rich sources, with wild varieties and specific cultivars potentially offering higher levels. As ellagic acid and ellagitannins undergo complex metabolism in the body, consuming a diverse range of berries supports potential health benefits by boosting antioxidant intake. For further information on polyphenols, refer to the National Institutes of Health research archives.

National Institutes of Health (NIH) - Ellagic Acid: A Review on Its Natural Sources, Chemical...

Frequently Asked Questions

While levels vary by species and cultivar, some studies show that yellow raspberries and cloudberries can have very high concentrations of ellagic acid. Red and black raspberries, as well as blackberries, are also consistently excellent sources.

Ellagitannins are complex, water-soluble compounds that act as precursors to ellagic acid in berries. When consumed, these ellagitannins are converted into ellagic acid and other beneficial metabolites by bacteria in the human gut.

Freezing can impact ellagic acid content over time, with studies showing a potential reduction. However, frozen berries generally retain a high percentage of their ellagic acid, making them a viable option.

Yes, other food sources of ellagic acid include pomegranates, walnuts, and pecans. Pomegranate juice is a notable source of ellagitannins.

Health experts generally recommend getting ellagic acid from whole food sources like berries. The bioavailability of ellagic acid can be complex, and consuming whole foods provides the benefits of other vitamins and antioxidants as well.

For some berries, such as blackberries, research has shown that ellagic acid content is highest in less-ripe, greener fruits and declines as they mature.

After consumption, ellagitannins are broken down into ellagic acid, which is then metabolized by gut bacteria into urolithins. These urolithins are more readily absorbed and are thought to mediate the systemic health effects.