Ellagic acid is a polyphenol prized for its antioxidant strength, found above all in berries and certain nuts. In whole foods it is often bound up as ellagitannins, which the body unlocks during digestion and the gut microbiome transforms into urolithins. Raspberries and blackberries are the standout sources, with walnuts, pecans and pomegranate also rich in the ellagitannins that release it. As part of a colourful, berry-rich diet, ellagic acid lends a hand to the body’s natural antioxidant defences.
What is Ellagic Acid?
Ellagic Acid is a polyphenol that plays a critical role in acting as a potent antioxidant that helps neutralise free radicals and is converted by gut bacteria into urolithins, compounds being studied for their role in cellular and metabolic health. While many general diets overlook it, maintaining optimal levels of Ellagic Acid is frequently tracked by people working to optimize their Antioxidant & cellular health.
Top Foods High in Ellagic Acid
A data-driven breakdown of the foods with the highest concentration of Ellagic Acid per 100 g.
| Food | Ellagic Acid |
|---|---|
| Walnuts | 590 mg |
| Pecans | 330 mg |
| Pomegranate | 270 mg |
| Raspberries | 270 mg |
| Blackberries | 150 mg |
| Strawberries | 30 mg |
How Ellagic Acid Impacts Antioxidant & cellular health
Research links diets rich in Ellagic Acid to changes in Antioxidant & cellular health. Optimizing intake of these foods can support healthy Antioxidant & cellular health levels via scavenging reactive free radicals and supporting the body's own antioxidant enzyme systems, helping to limit the oxidative stress that damages cells and DNA.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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