Which Fruit is High in Sulfur? Your Comprehensive Guide

October 27, 2025 •

4 min read

Sulfur is the third most abundant mineral in the human body, playing a crucial role in protein synthesis, cell protection, and detoxification. While sulfur is found in many foods, its presence in fruits is often lower compared to animal proteins or vegetables. So, which fruit is high in sulfur, and how can you add it to your diet?

Quick Summary

Several fruits contain notable amounts of naturally occurring sulfur, including avocado, pineapple, and watermelon, primarily due to specific sulfur-containing compounds. Dried fruits can also provide significant amounts, though this is sometimes enhanced by preservatives.

Key Points

Avocado: This fruit is a top source of naturally occurring sulfur due to its high content of glutathione, which is converted to cysteine in the body.
Dried Apricots and Raisins: Often contain very high levels of sulfur, not just naturally, but also from added sulfite preservatives to maintain color and freshness.
Pineapple: Contains bromelain, a sulfur-rich enzyme that offers anti-inflammatory benefits and helps with protein metabolism.
Sulfite Distinction: Naturally occurring sulfur differs from added sulfites used in dried fruits; the latter can cause issues for people with sensitivities.
Diverse Diet: A balanced diet is essential, as fruits alone are not sufficient to meet all sulfur needs. Other sources include allium and cruciferous vegetables.

Sulfur is a critical mineral for maintaining overall health, involved in everything from building and repairing DNA to supporting liver function and producing vital antioxidants like glutathione. While many turn to meat, eggs, or cruciferous vegetables for this nutrient, certain fruits can also contribute to your daily intake. However, it's important to distinguish between fruits with natural sulfur compounds and dried fruits treated with sulfites as a preservative.

Fruits Naturally High in Sulfur

Some fresh fruits contain natural sulfur compounds that contribute to their unique flavor and health benefits. While not as concentrated as sources like garlic or meat, these options can be valuable additions to a balanced diet.

Avocado

Often cited as one of the most sulfur-rich fresh fruits, the avocado contains glutathione. This potent antioxidant is a tripeptide formed from three amino acids, including the sulfur-containing cysteine. When you digest avocado, the glutathione breaks down, providing your body with this crucial sulfur component.

Pineapple

This tropical fruit is known for its bromelain, a sulfur-rich proteolytic enzyme. Bromelain has anti-inflammatory properties and can aid in protein metabolism. Its presence makes pineapple a notable source of naturally occurring sulfur.

Watermelon

Like avocados, watermelon contains high amounts of glutathione. The mineral compounds in watermelon can help support blood oxygenation and skin health. Its sulfur is supplied via the breakdown of glutathione into cysteine during digestion.

Other Fresh Fruits

In addition to the leading contenders, other fresh fruits offer smaller but still noteworthy amounts of sulfur. These include kiwi, bananas, strawberries, melons, grapefruit, grapes, oranges, and peaches. While their individual sulfur content is modest, consuming a variety of these fruits can support your overall mineral intake.

The Role of Dried Fruits and Sulfites

This category requires careful consideration, as the sulfur content can be influenced by processing methods. Many commercially available dried fruits are treated with sulfur dioxide ($SO_2$) to prevent browning and spoilage, which significantly increases their sulfur levels.

Sulfured vs. Unsulfured Dried Fruits

Sulfured Dried Fruits: Products like dried apricots, raisins, sultanas, and figs often contain high levels of added sulfites. A study on dried fruit showed that sulfured versions could have a tenfold higher sulfur concentration than their unsulfured counterparts. While safe for most, some people, particularly asthmatics, can be sensitive to sulfites and may experience adverse reactions like headaches or breathing difficulties.
Unsulfured Dried Fruits: For those avoiding additives, unsulfured options are available. These products, like natural dried dates, can still be a good source of natural sulfur. It is always recommended to check the label for added sulfites if you have a sensitivity.

Other Excellent Dietary Sulfur Sources

For a holistic approach to meeting your sulfur needs, it's beneficial to include other food groups in your diet. Many vegetables and protein sources are naturally high in this essential mineral.

Allium Vegetables: Garlic, onions, leeks, and shallots are packed with sulfur compounds that contribute to their distinctive taste and health benefits.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage contain glucosinolates, sulfur-rich compounds associated with antioxidant and anti-inflammatory properties.
Animal Proteins: Meat, poultry, fish, eggs, and dairy products are some of the most concentrated sources of the sulfur-containing amino acids methionine and cysteine.
Legumes, Nuts, and Seeds: Soybeans, lentils, almonds, and Brazil nuts also contain sulfur in the form of these amino acids.


Feature	Fresh Fruits (e.g., Avocado, Pineapple)	Dried Fruits (e.g., Apricots, Raisins)
Sulfur Source	Naturally occurring compounds, like glutathione and bromelain, broken down into cysteine during digestion.	Both natural compounds and, frequently, added sulfur dioxide preservatives.
Concentration	Moderate to low per serving compared to other food groups.	Can be very high, especially when sulfured during processing.
Potential Health Concerns	None, from natural sulfur compounds.	Possible adverse reactions (e.g., headaches, breathing issues) for sulfite-sensitive individuals.
Best For	Daily intake of nutrients and antioxidants without additives.	Boosting sulfur intake, but consider unsulfured options if sensitive to preservatives.

Conclusion

While fresh fruits like avocado, pineapple, and watermelon offer a good source of naturally occurring sulfur compounds, they are not the most concentrated dietary source compared to other food categories like proteins and vegetables. Dried fruits, especially those treated with sulfites, can be very high in sulfur, but this is an important distinction for those with sensitivities. For a healthy and complete diet, incorporating a variety of sulfur-rich foods from different groups—including allium and cruciferous vegetables—is the most effective strategy to ensure adequate intake of this vital mineral. For more information on dietary sulfur, consult authoritative resources such as Healthline's article on foods with sulfur.

Note: Before making significant dietary changes, especially if you have an inflammatory bowel disease or sulfite sensitivity, it is advisable to consult a healthcare professional.

Frequently Asked Questions

Avocado is consistently cited as the fresh fruit with the highest natural sulfur content due to its high levels of glutathione, which breaks down to the sulfur-containing amino acid cysteine.

No, you cannot get enough sulfur from fruits alone. While some fruits contribute to your intake, protein sources like meat, fish, and eggs, along with vegetables like garlic and broccoli, are far more concentrated sources of sulfur.

No, often they are not the same. Dried fruits frequently contain added sulfites (sulfur dioxide) as a preservative, which can significantly increase their sulfur content. Fresh fruits contain natural sulfur compounds like amino acids.

Sulfites are sulfur-derived preservatives used to extend the shelf life of dried fruits and prevent them from browning. People with sensitivities, particularly asthmatics, can have adverse reactions to high levels of sulfites.

Sulfur is essential for many bodily functions, including building and repairing DNA, protecting cells from damage, supporting liver detoxification, and producing powerful antioxidants like glutathione.

No, eating fruits naturally high in sulfur does not cause body odor. Body odor is generally unrelated to fruit consumption. The sulfur compounds responsible for odor are usually associated with certain vegetables (like onions and garlic) or animal products, but this is distinct from natural fruit sulfur.

Avocado, pineapple, and watermelon are prominent tropical fruits containing natural sulfur. Pineapple has bromelain, while avocado and watermelon contain glutathione, which both supply sulfur to the body.