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Ingredient guide

Foods high in resveratrol: grapes, wine and more

Written by the Full Measure editorial team, which sells supplements. Approved for publication by the Full Measure owners. Updated .

Drafted with AI assistance from the sources listed below. How we write these

Quick answer

Red wine, grapes, peanuts and soy contain resveratrol, but in small amounts. In a study of 40,685 Spanish adults, food supplied a median of 0.1 mg a day, nearly all of it from wine. The trials behind resveratrol's graded effect used 30 mg or more a day.1,2,3

Key facts

  • Resveratrol sits mainly in grape skins, so red wine has considerably more than white.4
  • The highest total resveratrol reported in a wine is 36 mg per liter.4
  • About a third of the Spanish adults studied took in no resveratrol from food at all.2
  • Grapes and peanuts carry mostly piceid, a sugar-bound form of resveratrol.1

Where resveratrol is found

Grapes, wine, peanuts and soy are dietary sources of resveratrol. Red wine and Itadori tea, a traditional herbal tea in Japan and China, supply relatively high amounts, while grapes and peanuts contain low levels.1

In grapes, resveratrol sits mainly in the skin, so red wine, made with the skins, contains considerably more than white wine.4

  • Red wine: the main source in the Spanish study, at up to 36 mg per liter in the richest wine reported2,4
  • Grapes and grape juice: low levels, mostly as piceid, and 1.6% of intake1,2
  • Peanuts, pistachios and berries: present, but under 0.01% of intake2
  • Soy: named as a dietary source1
  • Itadori tea: relatively high amounts, mostly as piceid1

How much people actually get

Among 40,685 Spanish adults, the median intake of resveratrol and piceid from food was 100 mcg (0.1 mg) a day, and about a third took in none. Wine supplied 98.4% of it and grapes and grape juice 1.6%, while peanuts, pistachios and berries added less than 0.01%.2

The mean intake was 933 mcg a day, far above the median, and the authors found that intake followed the pattern of wine drinking.2

Most of what people ate came as piceid. Trans-resveratrol, the name supplement labels use, made up about a fifth of the total.2,5

Food compared with supplements

The blood vessel trials used 30 to 500 mg a day, and Europe allows supplements up to 150 mg. Even the richest wine reported would need more than 4 liters to supply 150 mg, by our arithmetic.3,4,5

So the amounts tested in trials sit far beyond any normal diet, and the food figures above are not a route to them.2

Japanese knotweed

The root of Polygonum cuspidatum (Japanese knotweed) is a commercial source of supplement resveratrol. It also contains piceid and emodin.6

In one extraction study, the root yielded more piceid, 9.2 mg per gram, than trans-resveratrol, 3.5 mg per gram, along with 7.8 mg per gram of emodin.6

Ours uses a knotweed root extract that is half trans-resveratrol by weight, per the label.

Food amounts and medicines

The medicine cautions on this site, such as the possible interaction with blood thinners, are about supplements. Even at Europe's 150 mg cap, a supplement carries over a thousand times the resveratrol in a typical day's food. If you take a prescription medicine, ask your pharmacist before adding one.2,5,7

Questions people ask

Which food has the most resveratrol?

Among everyday foods, red wine: the highest level reported in a wine is 36 mg per liter. Itadori tea also supplies relatively high amounts.1,4

Do blueberries or peanuts have much resveratrol?

They contain some, but in the Spanish study peanuts, pistachios and berries together supplied less than 0.01% of intake.1,2

Does grape juice count?

Grapes and grape juice supplied 1.6% of intake in the Spanish study, and grapes carry mostly the sugar-bound form, piceid.1,2

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Sources

  1. Burns J, Yokota T, Ashihara H, Lean ME, Crozier A. Plant foods and herbal sources of resveratrol. J Agric Food Chem. 2002;50(11):3337-3340. Opened 2026-10-07.
  2. Zamora-Ros R, Andres-Lacueva C, Lamuela-Raventós RM, et al. Concentrations of resveratrol and derivatives in foods and estimation of dietary intake in a Spanish population: European Prospective Investigation into Cancer and Nutrition (EPIC)-Spain cohort. Br J Nutr. 2008;100(1):188-196. Opened 2026-10-07.
  3. Sun JN, Yang R, Fang L, et al. Effects of resveratrol supplementation on multiple health outcomes: an umbrella review of systematic reviews and meta-analyses of randomized controlled trials. Nutr J. 2026;25(1):63. Opened 2026-10-01.
  4. Bavaresco L, Lucini L, Busconi M, Flamini R, De Rosso M. Wine Resveratrol: From the Ground Up. Nutrients. 2016;8(4):222. Opened 2026-10-07.
  5. European Commission. Commission Implementing Decision (EU) 2016/1190 of 19 July 2016 authorising the placing on the market of trans-resveratrol as a novel food ingredient under Regulation (EC) No 258/97. Official Journal of the European Union, L 196, 21.7.2016, p. 53. Opened 2026-10-07.
  6. Chen BY, Kuo CH, Liu YC, et al. Ultrasonic-assisted extraction of the botanical dietary supplement resveratrol and other constituents of Polygonum cuspidatum. J Nat Prod. 2012;75(10):1810-1813. Opened 2026-10-07.
  7. Resveratrol. In: LiverTox: Clinical and Research Information on Drug-Induced Liver Injury [Internet]. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012-. Updated November 30, 2024. Opened 2026-10-01.

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.