Which foods contain antinutrients? A comprehensive guide

January 2, 2026 •

4 min read

According to research, many common and healthy plant-based foods naturally contain compounds that can impair nutrient absorption. So, which foods contain antinutrients, and is this a cause for concern? This guide provides an in-depth look at these compounds and the foods they inhabit, helping you understand their role in your diet.

Quick Summary

A guide detailing the most common antinutrients and the foods they are found in, including legumes, grains, nuts, and certain vegetables. Information covers phytates, lectins, oxalates, tannins, and goitrogens, along with preparation methods to reduce their effects.

Key Points

Antinutrients are natural compounds: Present in many plant-based foods, antinutrients can interfere with the absorption of other nutrients during digestion.
Common food sources include legumes, grains, and nuts: Antinutrients like phytates and lectins are particularly concentrated in whole grains, beans, and seeds.
Spinach, chard, and chocolate contain oxalates: These compounds can bind to calcium, potentially reducing its absorption and contributing to kidney stone formation in susceptible individuals.
Cruciferous vegetables have goitrogens: Broccoli, cabbage, and kale contain glucosinolates, which can interfere with iodine uptake by the thyroid.
Simple preparation reduces antinutrients: Methods like soaking, sprouting, and cooking (especially boiling) can significantly decrease the levels of most antinutrients in foods.
Benefits generally outweigh risks: For most people, the nutritional benefits of consuming antinutrient-containing foods, especially when prepared correctly, outweigh the minor interference with mineral absorption.
Diversify your diet and prepare properly: A varied diet and using traditional cooking methods are the most effective ways to manage antinutrient intake without compromising on health.

Understanding Antinutrients and Their Role in Food

Antinutrients are natural compounds found in plant-based foods that can interfere with the body's absorption of vitamins, minerals, and other nutrients. They serve as a defense mechanism for plants against predators. While the term "antinutrient" might sound negative, it's important to remember that many of the foods containing them are also highly nutritious and beneficial. The key is understanding which foods contain these compounds and how to prepare them to minimize their impact.

Phytates (Phytic Acid)

Phytates, also known as phytic acid, are the primary storage form of phosphorus in many plant seeds. They can bind to essential minerals like zinc, iron, calcium, and magnesium in the digestive tract, forming insoluble complexes that the body cannot absorb.

Foods with high phytate content include:
- Whole Grains: Wheat, rye, rice, oats, and barley.
- Legumes: Soybeans, lentils, kidney beans, peas, and chickpeas.
- Nuts and Seeds: Almonds, walnuts, sesame seeds, and sunflower seeds.
- Tubers: Potatoes and carrots.

Lectins

Lectins are a type of protein that binds to carbohydrates and is found in nearly all plant foods. While most are harmless, consuming high quantities of certain lectins, particularly from uncooked legumes, can be problematic. They can resist digestion and interfere with the gut lining, potentially affecting nutrient absorption.

Foods with high lectin content:
- Legumes: Raw or undercooked kidney beans, soybeans, and lentils.
- Grains: Wheat and wheat germ.
- Nightshade Vegetables: Tomatoes, potatoes, and eggplants.
- Other: Corn, squash, and peanuts.

Oxalates (Oxalic Acid)

Oxalates can bind with calcium to form calcium oxalate crystals. This can reduce calcium absorption and, in some individuals prone to kidney stones, may contribute to their formation.

Foods high in oxalates include:
- Green Leafy Vegetables: Spinach, Swiss chard, and beet greens.
- Roots and Tubers: Rhubarb, beets, and sweet potatoes.
- Nuts and Seeds: Almonds, cashews, and sesame seeds.
- Miscellaneous: Cocoa, chocolate, and black tea.

Tannins

Tannins are polyphenols known for their astringent taste. They can interfere with protein digestion and iron absorption.

Tannins are found in:
- Beverages: Coffee and tea.
- Legumes: Lentils and beans.
- Fruits: Grapes, berries, and pomegranates.
- Chocolate.

Glucosinolates (Goitrogens)

These compounds are found in cruciferous vegetables and can interfere with the thyroid gland's ability to absorb iodine, particularly in those with iodine deficiencies.

Glucosinolates are present in:
- Cruciferous Vegetables: Broccoli, cabbage, cauliflower, and Brussels sprouts.
- Other: Kale, turnips, and radishes.

Comparison Table: Antinutrients and Reduction Strategies


Antinutrient	Key Food Sources	Effect on the Body	Effective Reduction Methods
Phytates	Whole Grains, Legumes, Nuts, Seeds	Binds minerals (Zn, Fe, Ca, Mg), reducing absorption.	Soaking, sprouting, fermentation, cooking.
Lectins	Raw Legumes, Grains, Nightshades	Interferes with nutrient absorption, potential gut issues.	Soaking, boiling, fermentation.
Oxalates	Leafy Greens, Nuts, Seeds, Chocolate	Binds to calcium, reducing absorption and potentially forming kidney stones.	Soaking, boiling, pairing with high-calcium foods.
Tannins	Tea, Coffee, Legumes, Cocoa	Impairs iron absorption and protein digestibility.	Soaking, boiling, peeling fruits.
Glucosinolates	Cruciferous Vegetables	Interferes with iodine uptake by the thyroid.	Cooking (steaming, boiling), fermenting.

Reducing Antinutrients in Your Diet

The presence of antinutrients doesn't mean you should avoid these otherwise healthy foods. Simple, traditional preparation methods can significantly reduce their levels and improve nutrient bioavailability.

Soaking: Many antinutrients like phytates and lectins are water-soluble. Soaking legumes, grains, nuts, and seeds in water for several hours or overnight dissolves these compounds. Always discard the soaking water before cooking.
Sprouting: Germination or sprouting can degrade phytates and other inhibitors, making nutrients more available. This process involves rinsing and draining seeds or grains over a few days.
Fermentation: This ancient process, used to make foods like sourdough bread, yogurt, and sauerkraut, can effectively degrade antinutrients like phytates and lectins. Fermentation creates an acidic environment that promotes the breakdown of these compounds.
Boiling and Cooking: High heat, especially when boiling, is very effective at neutralizing most lectins and protease inhibitors. Boiling can also reduce oxalates in leafy greens, though some water-soluble vitamins may be lost in the process.
Pairing Foods: To counteract oxalate's effect on calcium, pair high-oxalate foods like spinach with a source of calcium, like cheese. This binds the oxalate in the gut before it can be absorbed.

Conclusion

Antinutrients are a natural part of many healthy plant-based foods, but they shouldn't be feared. The nutrient-dense foods that contain them, like whole grains, legumes, and cruciferous vegetables, offer many proven health benefits. By understanding which foods contain antinutrients and using simple preparation techniques like soaking, sprouting, and cooking, you can enjoy these foods while maximizing their nutritional value. For most people on a balanced diet, the presence of antinutrients is not a major concern, as the benefits of consuming these foods far outweigh any potential negative effects.

If you have specific health concerns, such as mineral deficiencies or a history of kidney stones, it is advisable to consult a healthcare professional or a registered dietitian. A personalized approach can help you balance the consumption of antinutrient-containing foods with your individual health needs. For most, proper preparation and a varied diet are sufficient to manage any potential issues.

Authoritative Outbound Link - Harvard T.H. Chan School of Public Health: Are anti-nutrients harmful?

References

Stephanie Kay Nutrition - What are Antinutrients?
FoodUnfolded - What Are Antinutrients?
The Open Biotechnology Journal - Antinutrients in Plant-based Foods: A Review
WebMD - High Oxalate Foods That Can Cause Kidney Stones
Healthline - How to Reduce Antinutrients in Foods
BioMed Central - Plant food anti-nutritional factors and their reduction strategies

Frequently Asked Questions

Phytates (or phytic acid) are found primarily in whole grains, seeds, and legumes, and they bind to minerals like zinc, iron, and calcium. Oxalates, found in leafy greens, nuts, and chocolate, specifically bind to calcium and can contribute to kidney stones in predisposed individuals.

No, you do not need to eliminate these foods. Most antinutrients are significantly reduced or neutralized through proper cooking and preparation methods like soaking, boiling, or sprouting. These foods also offer many important health benefits.

To reduce lectins in legumes, it is crucial to soak them in water for several hours or overnight and then boil them thoroughly. For most varieties, pressure-cooking is also highly effective at destroying lectins.

Yes, coffee and tea contain tannins, a type of antinutrient that can inhibit iron absorption. It is recommended to drink these beverages between meals rather than with them to minimize this effect.

For most healthy individuals who eat a varied and balanced diet, antinutrients are not a significant concern. However, people with specific health issues, such as anemia or a history of kidney stones, may need to pay closer attention.

Goitrogens are antinutrients found in cruciferous vegetables like broccoli, cauliflower, and kale. They can interfere with iodine absorption by the thyroid gland, which is a concern for individuals with a pre-existing iodine deficiency.

While soaking and boiling can dramatically reduce the concentration of many antinutrients, it may not remove them completely. Combining methods like soaking, sprouting, and fermentation can lead to an even greater reduction.