Fruits, Vegetables, and Grains Have the Most Microplastics

Forget seafood. The biggest source of microplastics in your diet is probably your fruits, vegetables, and grains.

13 Food Categories Compared

Researchers analyzed data from studies covering 13 food categories including meat, grains, produce, seafood, water, beer, milk, salt, and more. They compared microplastic levels across all of them, according to a 2026 study in J Hazard Mater.

While most previous research focused on seafood (because filter-feeding shellfish accumulate particles), the data shows fruits, vegetables, and grains actually deliver the highest estimated daily microplastic intake. That's because we eat so much more of them.

721 Plastic Particles Per Kilo of Body Weight, Per Day

The median estimated daily intake was 721 microplastic particles per kg of body weight per day. The most common plastic types found were PE (polyethylene), PET (polyethylene terephthalate), and PP (polypropylene), which matches global plastic production volumes.

The study also found that different analytical methods produced wildly different results for some food categories, meaning the true numbers could be higher.

What You Can Do

Wash produce thoroughly. Avoid plastic cutting boards and food storage containers. Choose glass or stainless steel. Don't microwave in plastic. And explore non-toxic kitchen alternatives for cleaner food prep.

Also see glass food containers for safer alternatives.

Source: Hayder M, Laan MM, van Wezel AP (2026). J Hazard Mater.