Nutrition briefing
Ellagic Acid
Ellagic acid is a naturally occurring polyphenol found in a handful of fruits and nuts. It acts as an antioxidant that helps protect the body from inflammation, and some of your gut bacteria can convert it into compounds known to benefit overall health.
What ellagic acid is
A plant polyphenol
Ellagic acid is a naturally occurring polyphenol found in various fruits and nuts, particularly berries, certain nuts, and pomegranate.
An antioxidant
It acts as an antioxidant, which can help protect the body from inflammation.
Worked on by your gut
Some bacteria in your gut are able to convert ellagic acid into substances that are known to benefit overall health.
Ellagic acid rich foods
A great way to increase your intake is through a diet rich in particular fruits and nuts. Aim to have one serve of an ellagic acid rich food per day, choosing from across the list below for variety.
| Food | Serving size |
|---|---|
| Kakadu plum, freeze dried | 1 tsp (3g) |
| Walnuts | 30g |
| Raspberries | 1/3 cup |
| Pecans | 30g |
| Chestnuts | 30g |
| Blackberries | 1/3 cup |
| Strawberries | 1/3 cup |
| Pomegranate arils | 1/3 cup |
| Pomegranate juice concentrate | 1 cup |
Please note The ellagic acid content of any food may vary depending on factors such as growing conditions, ripeness, and processing methods.
Tips for incorporating ellagic acid foods
Berries
Enjoy fresh or frozen raspberries, blackberries, and strawberries as a standalone snack, or fold them through smoothies, salads, and desserts.
Walnuts and pecans
Eat them on their own, or add them to your yoghurt, cereal, salads, or trail mixes.
Chestnuts
Roasted chestnuts work well added to stews, soups, pasta, and rice.
Pomegranate arils
The seeds make a colourful and juicy addition to salads, middle eastern dishes, yoghurt, and desserts.
Pomegranate juice
Make sure any pomegranate juice is from concentrate. Homemade and non-concentrated pomegranate juice contains very little ellagic acid.
Freeze-dried Kakadu plum
Add it to smoothies and juices for a refreshing tangy burst. It also pairs well with root vegetables such as pumpkin, sweet potato, beetroot, carrot, and parsnip in soups and curries.
Recipe ideas
Roast sweet potato, pomegranate and pecan salad Serves 4 to 6 as a side
Ingredients
Sweet potato
- 600g sweet potato (approx. 2 medium)
- 2 tbsp olive oil
- 1 tsp ground cinnamon
- Salt and pepper to taste
Salad
- 100g spinach or leafy greens
- 3/4 cup pecans
- 1/2 red onion, finely diced
- 1/2 cup feta, diced or crumbled
- 1/2 cup pomegranate arils
- 1 tbsp fresh mint, hand shredded
- 1 tsp olive oil
Method
Chestnut hummus dip Makes 3 cups
Ingredients
- 500g cooked and peeled chestnuts, roughly chopped
- 1/3 cup lemon juice
- 2 garlic cloves, roughly chopped
- 2 tbsp tahini
- 1 tsp ground cumin
- 1/4 cup olive oil
- 1/2 tsp salt
Method
Raspberry chia overnight oats Serves 4
Ingredients
- 1 1/2 cups rolled oats
- 1/3 cup chia seeds
- 200g raspberries (fresh or frozen)
- 2 1/4 cups milk of your choice
- 1 tbsp honey
Method
Frequently asked questions
What is ellagic acid and why is it good for you?
Ellagic acid is a naturally occurring polyphenol found in berries, walnuts, pecans, chestnuts and pomegranate, and it acts as an antioxidant. Part of its interest is that some bacteria in the gut can convert ellagic acid into substances thought to benefit overall health, so it works partly through the gut microbiome. A simple daily serve from ellagic-acid-rich foods is enough to include it, without needing supplements.
What foods are highest in ellagic acid?
Rich sources of ellagic acid include raspberries, blackberries and strawberries, walnuts, pecans and chestnuts, and pomegranate arils, with freeze-dried Kakadu plum being especially concentrated. Content can vary with growing conditions, ripeness and processing. A practical target is around one serve of an ellagic-acid-rich food a day, for example berries in a smoothie or on yoghurt, or a handful of nuts in salads or as a snack.
Does pomegranate juice contain ellagic acid?
It depends on the type. Non-concentrated pomegranate juice contains very little ellagic acid, so it is not a reliable source. Pomegranate concentrate is much better, as are the fresh arils themselves. To get a meaningful daily serve, it is generally better to eat the fruit, berries and nuts directly, or use concentrate, rather than relying on standard pomegranate juice.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →