Posted by Matt Harrison
on October 28, 2026
Red wine gets all the attention, but it is not the richest dietary source of resveratrol. Gram for gram, that title goes to a berry that grows wild across Scandinavia.
Below is how much resveratrol common foods contain, based on the Phenol-Explorer food composition database, and what those numbers mean in practice.
Resveratrol content by food
Mean resveratrol content, mg per 100 g (wines: mg per 100 ml).
| Food | Resveratrol (mg per 100 g/ml) |
|---|---|
| Lingonberries | 3.00 |
| Cranberries | 1.92 |
| Redcurrants | 1.57 |
| Bilberries | 0.67 |
| Strawberries | 0.35 |
| Red wine | 0.27 |
| Black grapes | 0.15 |
| Rosé wine | 0.12 |
| Pistachios | 0.11 |
| Peanuts | 0.08 |
| White wine | 0.04 |
| Peanut butter | 0.04 |
| Dark chocolate | 0.04 |
| Green grapes | 0.02 |
All of these are small amounts: even lingonberries, the top of the list, hold about 3 mg per 100 g. Beer, tomatoes and apples also contain traces, but far too little to be worth listing.
The surprise: Nordic berries
The top three foods on the list are all berries that grow in northern Europe: lingonberries (lingon), cranberries (tranbär) and redcurrants (röda vinbär). Lingonberries contain about ten times as much resveratrol per 100 g as red wine does per 100 ml. Bilberries (blåbär), the wild blueberries of Swedish forests, also beat red wine.
One caveat: the berry figures come from a small number of measurements, while wine and grapes have been tested far more often. Treat the berry numbers as indicative rather than precise.
Why the numbers vary so much
Plants make resveratrol as a defence response, so the amount in any one batch depends on what the plant went through.
- Stress. Fungal attack, UV exposure and damage all push production up. Two vineyards a few kilometres apart can produce very different grapes.
- Variety and climate. Grape variety, soil and weather all play a part.
- Processing. Red wine is fermented with the grape skins, where resveratrol concentrates, so it ends up with more than white wine. Red wine averages around 1.7 to 1.9 mg per litre, but individual wines range from none at all up to 14 mg.
- Storage and light. Trans-resveratrol converts to its cis form when exposed to light, so how food is stored matters too.
Putting it in perspective
Even the richest foods hold only a few milligrams per 100 g. Here is roughly how much you would need to eat or drink to get 100 mg of resveratrol, the amount in one serving of IDUN Liposomal Resveratrol:
| Food | Amount for 100 mg |
|---|---|
| Lingonberries | about 3.3 kg |
| Bilberries | about 15 kg |
| Red wine | 37 to 53 litres (50 to 70 bottles) |
| Black grapes | about 67 kg |
| Peanuts | about 125 kg |
| Dark chocolate | about 250 kg |
The red wine range reflects two different averages: 2.7 mg per litre from Phenol-Explorer and 1.9 mg per litre from the Institute of Food Technologists.
For comparison, a single gram of Japanese knotweed root has been measured at 0.59 mg of trans-resveratrol. That is why supplement-grade resveratrol, including ours, comes from knotweed rather than from food.
Eating plenty of berries is still a good idea. Just not for the resveratrol alone.