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Use this searchable list to find which foods are high and low in sulphur (also spelt sulfur), whether you are following the low-sulphur elimination diet or simply want to raise or lower the sulphur-containing foods in your diet.
Sulphur isn’t a problem for most people – it’s the third most abundant mineral in the body and does essential work. But for those whose systems struggle to process it, food is one lever worth understanding. If that’s you, it’s worth reading how sulphur affects the vagina and urinary tract too.
To use the table, search for a food by name, or click the top of any column to sort by highest, lowest or alphabetically.
| Food Name | Sulphur (S) (mg) |
|---|---|
| Abalone | Very high |
| Alcoholic beverage, spirit (Brandy, Gin, Rum, Vodka and Whisky) | Very low |
| Almond Milk | Low |
| Apples (raw) | Low |
| Avocado | Low |
| Baked beans, canned in tomato sauce | Low |
| Bamboo shoots | Low |
| Bar, cherry & coconut centre, dark chocolate-coated | Low |
| Bar, coconut cream centre, milk chocolate-coated | Low |
| Bar, honeycomb centre, milk chocolate-coated | Low |
| Bar, muesli, with nuts, plain or with dried fruit | Low |
| Bar, nougat & caramel centre, milk chocolate-coated | Low |
| Barley, pearl, boiled, no added fat or salt | Low |
| Barley, pearl, uncooked | Moderate |
| Barramundi | High |
| Bean, haricot, dried | High |
| Bean, haricot, dried, boiled, drained | Low |
| Bean, lima, dried | Moderate |
| Bean, lima, dried, boiled, drained | Low |
| Bean, red kidney, canned, drained | Low |
| Bean, red kidney, dried | High |
| Bean, red kidney, dried, boiled, drained | Low |
| Beef, casserole meat | High |
| Beef, steak | High |
| Beer | Very low |
| Beer, full strength (alcohol 4-4.9% v/v) | Low |
| Beverage base, drinking chocolate, unfortified | Low |
| Beverage, chocolate flavour, from drinking chocolate, with regular fat cows milk | Low |
| Biscuit, savoury, from rye flour, crispbread | Moderate |
| Biscuit, savoury, from wheat flour | Moderate |
| Biscuit, savoury, from white wheat flour, plain snack cracker style | Low |
| Biscuit, savoury, from white wheat flour, Salada style | Low |
| Biscuit, savoury, from white wheat flour, water cracker style | Moderate |
| Biscuit, savoury, from wholemeal wheat flour, crispbread | Moderate |
| Biscuit, savoury, rice cake, from brown rice, plain | Moderate |
| Biscuit, savoury, rice cracker, seaweed flavoured | High |
| Blackberry, raw | Low |
| Bread roll, from white flour | Moderate |
| Bread roll, wholemeal flour | High |
| Bread, flat (pita or Lebanese) | Moderate |
| Bread, from white flour | Moderate |
| Bread, gluten free | Low |
| Bread, mixed grain | High |
| Bread, organic | High |
| Bread, white flour | High |
| Breakfast cereal | High |
| Breakfast cereal, cornflakes | Low |
| Breakfast cereal, mixed grain (wheat & oat & rice | Low |
| Breakfast cereal, mixed grain (wheat, rice & oat) | Low |
| Breakfast cereal, wheat bran, flakes, sultanas | Moderate |
| Broccoli | High |
| Broccolini | Moderate |
| Brussels sprouts | High |
| Bun, sweet, with dried fruit, uniced | Moderate |
| Butter | Low |
| Cabbage | High |
| Cake, lamington, unfilled | Low |
| Cake, plain butter cake | Low |
| Caramels, soft & hard | Low |
| Carrots | Low |
| Cauliflower | High |
| Celery | Low |
| Cheese, cream, plain | Low |
| Cheese, goat | High |
| Cheese, mozzarella | High |
| Chickpea, garbanzo bean, canned, drained | Low |
| Chickpea, garbanzo bean, dried | High |
| Chickpea, garbanzo bean, dried, boiled, drained | Low |
| Chocolate | High |
| Chocolate, compound, cooking | Low |
| Chocolate, dark, high cocoa solids | Low |
| Chocolate, milk | Low |
| Chocolate, white | Low |
| Chutney or relish, commercial | Low |
| Cinnamon | Low |
| Cocoa powder | High |
| Coconut (fresh or not preserved with sulphur, check label) | Low |
| Coconut Milk | Low |
| Coconut milk, juice, and oil | High |
| Coconut, fresh, mature fruit, flesh | Low |
| Coconut, grated & desiccated | Low |
| Coffee | High |
| Coffee, black | Very low |
| Coffee, instant, dry powder or granules | High |
| Coffee, instant, dry powder or granules, decaffeinated | High |
| Cone, wafer style, for ice cream | Moderate |
| Confectionery, chocolate centre, sugar-coated | Low |
| Cordial | Very low |
| Coriander, basil, thyme, rosemary | Low |
| Corn | Low |
| Cornmeal (polenta), boiled, no added fat or salt | Low |
| Cornmeal (polenta), uncooked | Low |
| Couscous, boiled, no added fat or salt | Low |
| Couscous, uncooked | High |
| Cream | Low |
| Cream, sour | Low |
| Croissant, plain | Moderate |
| Crumpet, from white flour, toasted | Low |
| Dairy – milk, cheese, cream, sour cream | High |
| Dark Leafy Greens | High |
| Dates | Low |
| Doughnut, dusted with cinnamon & sugar | Low |
| Doughnut, iced | Low |
| Dressing, French or Italian, regular fat, commercial | Low |
| Dressing, thousand island, regular fat, commercial | Low |
| Duck, lean flesh, baked, no added fat | High |
| Duck, lean flesh, raw | High |
| Duck, lean flesh, skin & fat, baked, no added fat | High |
| Duck, lean flesh, skin & fat, raw | Moderate |
| Duck, skin & fat, baked, no added fat | High |
| Duck, skin & fat, raw | Low |
| Egg | High |
| Eggplant | Low |
| Figs | Low |
| Fish
 | High |
| Fish finger | High |
| Flour, arrowroot | Very low |
| Flour, chickpea (besan) | High |
| Flour, rice | Low |
| Flour, rye | Low |
| Flour, spelt | High |
| Flour, wheat, wholemeal, plain | Moderate |
| Flour, wheat, wholemeal, self-raising | Moderate |
| Fruit drink, apple juice | Very low |
| Fruit drink, orange juice | Very low |
| Garlic | High |
| Gelatine, all types | Very high |
| Gherkin/Pickled Cucumber pickled, drained, commercial | Low |
| Grapefruit | Low |
| Gravy powder, dry mix | High |
| Gravy, prepared from dry powder with water | Low |
| Hamburger, white roll, beef patty, with salad, independent takeaway outlet | High |
| Horseradish | High |
| Ice confection, stick, milk-based, various flavours | Low |
| Jelly, sugar sweetened, all flavours, prepared | Very low |
| Juice, apple & blackcurrant, commercial | Very low |
| Juice, orange | Very low |
| Kingfish, yellowtail | High |
| Kiwifruit, gold, peeled, raw | Low |
| Lamb | High |
| Lamb, steak, boneless, lean, raw | Moderate |
| Lasagne, beef, commercial, purchased frozen, baked | Moderate |
| Leeks | High |
| Lemons | Low |
| Lime | Low |
| Liquorice, black | High |
| Liquorice, chocolate-coated | Moderate |
| Lobster, southern rock, wild, flesh, purchased steamed or boiled | High |
| Lobster, southern rock, wild, flesh, raw | High |
| Lolly, sweets, hard varieties | Very low |
| Mayonnaise, traditional (greater than 65% fat), commercial | Low |
| Meats contain cysteine (sulphur), but lowest are Liver, Bacon – organic, Turkey, Sardines, Salmon (higher fat = lower sulphur), Oysters, Prawns | Check |
| Milk, cow | Low |
| Mineral water | Very low |
| Muesli, untoasted or natural style, added dried fruit, unfortified | High |
| Muffin, cake-style, berry, commercial | Low |
| Muffin, English style, from white flour | Moderate |
| Muffin, English style, from white flour, toasted | High |
| Mushroom | Low |
| Mustard leaves/ Mustard/radish flowers | High |
| Mustard powder | Very high |
| Mustard, cream style | High |
| Noodle, wheat | Low |
| Noodle, wheat, instant, flavoured, dry, uncooked | High |
| Nut, almond meal | High |
| Nut, brazil, raw or blanched, unsalted | High |
| Nut, cashew, raw, unsalted | High |
| Nut, hazelnut, raw, unsalted | High |
| Nut, macadamia, raw, unsalted | High |
| Nut, peanut, with skin, raw, unsalted | High |
| Nut, peanut, without skin, roasted, with oil, salted | High |
| Nut, peanut, without skin, roasted, with oil, unsalted | High |
| Nut, pecan, raw, unsalted | Moderate |
| Nut, pine, raw, unsalted | Moderate |
| Nut, pistachio, raw, unsalted | High |
| Nut, walnut, raw, unsalted | Moderate |
| Oats | Low |
| Oil | Very low |
| Olive, green or black, drained | Low |
| Onions | High |
| Oyster, aquacultured, raw | High |
| Oyster, native, aquacultured, raw | High |
| Oyster, Pacific, aquacultured, raw | High |
| Oyster, Sydney rock, aquacultured, raw | High |
| Pasta in cream based sauce, dry mix | High |
| Pasta, gluten free, boiled from dry, no added salt | Low |
| Pasta, white wheat flour & egg, boiled from dry, no added salt | Low |
| Pasta, white wheat flour & spinach, dry | Moderate |
| Pasta, white wheat flour, dry | Moderate |
| Pasta, white wheat flour, fresh, boiled, no added salt | Low |
| Pasta, white wheat flour, fresh, uncooked | Moderate |
| Pasta, wholemeal wheat flour, boiled from dry, no added salt | Low |
| Pasta, wholemeal wheat flour, dry | High |
| Paste, soybean | Moderate |
| Pastry, filo | High |
| Pastry, puff | Low |
| Pastry, shortcrust style | Low |
| Pea, split, dried | High |
| Pea, split, dried, boiled, drained | Low |
| Peaches | Low |
| Pear, nashi | Very low |
| Pears | Low |
| Pie, savoury, meat | Moderate |
| Pizza | Moderate |
| Plums | Low |
| Pork | High |
| Pork, leg steak (rump), loin chop chop, roast, medallian, round mini roast, scotch roast, separate fat | Low |
| Prawn | High |
| Pumpkin, all varieties | Low |
| Rabbit, farmed, whole, raw | High |
| Rabbit, flesh, casseroled, no added fat | High |
| Radish | High |
| Raspberry, purchased frozen | Low |
| Raspberry, raw | Low |
| Red & white meats | High |
| Red hot peppers | High |
| Rice Milk | Low |
| Rice, brown, boiled, no added salt | Low |
| Rice, brown, uncooked | Moderate |
| Rice, white, uncooked | Low |
| Rocket/Arugula | High |
| Salmon | High |
| Salmon, red, canned in brine, drained | High |
| Salt + Pepper | Low |
| Sardine, Australian, whole, fried, no added fat | High |
| Sardine, Australian, whole, raw | Low |
| Sauce, barbecue, commercial | Low |
| Sauce, pasta, tomato-based, commercial, heated | Low |
| Sauce, soy | Low |
| Sauce, tomato, commercial | Low |
| Sauce, Worcestershire, commercial | High |
| Sausage roll | Moderate |
| Scone, plain, commercial | Moderate |
| Seaweed, boiled, drained | High |
| Seaweed, nori, dried | Very high |
| Seed, sunflower | High |
| Semolina, boiled, no added fat or salt | Low |
| Semolina, uncooked | Moderate |
| Shallots | High |
| Shark | High |
| Soft drink, cola flavour | Very low |
| Soup, broth style, with meat & noodles, instant dry mix | Moderate |
| Soup, chicken & noodle, cup of soup | Very low |
| Soy beverage | Low |
| Spaghetti in tomato & cheese sauce, canned | Low |
| Spaghetti in tomato & cheese sauce, canned, reduced salt | Low |
| Spelt, boiled, no added fat or salt | Moderate |
| Spelt, uncooked | High |
| Spinach | High |
| Sprat | High |
| Spread, hazelnut & chocolate flavoured | Low |
| Spread, marmite and vegemite | High |
| Sprout, alfalfa, fresh, raw | Low |
| Stock, dry powder or cube | High |
| Supps – 
 N-Acetyl Cysteine (NAC) | High |
| Supps – 
Chondroitin sulfate | High |
| Supps – Milk thistle | High |
| Supps – Chlorella | High |
| Supps – DMSA
 | High |
| Supps – Epsom salt baths | High |
| Supps – Glucosamine sulfate | High |
| Supps – Glutathione | High |
| Supps – MSM | High |
| Supps – Alpha Lipoic Acid | High |
| Sweet corn | Low |
| Sweet potato | Low |
| Tahini, sesame seed pulp | High |
| Tapioca, pearl or seed style, boiled | Very low |
| Tapioca, pearl or seed style, uncooked | Low |
| Tart, custard, commercial | Low |
| Tomato, sundried | High |
| Trout | High |
| Tumeric (good at raising thiol levels) | High |
| Tuna | High |
| Turkey | High |
| Vinegar (except balsamic vinegar) | Very low |
| Water, soda or tap | Very low |
| Watercress | High |
| Wine, fortified, port | Low |
| Wine, fortified, sherry, dry style or sweet | Low |
| Wine, red | Low |
| Wine, rose | Low |
| Wine, white | Low |
| Wine, white, sparkling | Low |
| Yeast, dry powder | High |
| Yoghurt, soy | Low |
| Zucchini | Low |
| Moderate |
Which foods are high in sulphur?
Sulphur comes into the diet mainly through protein, so the highest-sulphur foods cluster into a few groups:
- The allium family – garlic, onions, leeks, shallots and chives
- Cruciferous vegetables – broccoli, cauliflower, cabbage, kale, Brussels sprouts and radishes
- Eggs, meat, poultry and organ meats
- Fish and shellfish
- Legumes, nuts and seeds
- Some dried fruits – often high in both natural sulphur and added sulphite preservatives
Higher-protein ways of eating, such as paleo and GAPS, tend to be naturally high in sulphur as a result.
Which foods are low in sulphur?
Lower-sulphur choices tend to be most fruits, rice and many grains, and fats and oils. The table gives you the detail food by food,3 which matters because ‘low sulphur’ is a spectrum rather than a simple yes or no. Sort the list from lowest upwards to build a comfortable base to eat from while you settle symptoms.
Hidden sulphur in preservatives
Otherwise sulphur-free foods often carry added preservatives. The sulphur ones are the 220–228 sulphites (220 is sulphur dioxide).1,2 Sorbic acid (200) isn’t a sulphur compound itself, but it travels in the same company – wine, dried fruit and coconut products are usually preserved with both – and people who react to sulphites often react to sorbates too, so it’s worth watching alongside 220.2 Always read labels.
Sulphur, food and the vagina
For most people, dietary sulphur has nothing to do with vaginal or urinary health. But when the body can’t clear sulphur well – usually a genetic, CBS-pathway story rather than a food one – a high-sulphur diet can add to the load and feed sulphur-loving bacteria. The full picture, including how it’s assessed from your genetics, is in our guide to sulphur and the vagina.
Frequently asked questions
What foods are highest in sulphur?
The alliums (garlic, onions, leeks), the cruciferous vegetables (broccoli, cauliflower, cabbage, kale), eggs, meat and fish, and legumes and nuts are the main high-sulphur foods. Use the table above to check any specific food and sort from highest to lowest.
What can I eat on a low-sulphur diet?
Most fruits, rice and many grains, and fats and oils sit at the lower end. Sort the table from lowest upwards to build your base, and see the low-sulphur diet guide for how to run a proper elimination and reintroduction.
Are sulphur preservatives the same as the sulphur in food?
Not quite. The sulphur in whole foods is bound up in proteins and amino acids. Sulphite preservatives (220–228) are added sulphur compounds, mostly in wine, dried fruit and processed foods, and they can trigger symptoms in sensitive people at much smaller amounts. If you are reducing sulphur, it’s worth watching both.
This article is general information and not a substitute for personalised medical advice. If you are reacting to foods or preservatives and aren’t sure why, please see an experienced naturopathic or medical practitioner who can assess your individual picture.
References
- Food Standards Australia New Zealand. Sulphites. FSANZ.
- Food Intolerance Network. 220–228 sulphite preservatives.
- Food Standards Australia New Zealand. Australian Food Composition Database. FSANZ. (Source data for the food sulphur values in the table above.)
