Highest antioxidant foods
Berries, nuts, vegetables, and spices all appear in antioxidant research. Compare the lab values below, then focus on foods and portions you enjoy eating.
Compare antioxidant-rich foods
Showing 56 of 56 foods.
| Cloves, dried, whole and ground | Spices and herbs | 277.3 | 6 | 175.31 | 465.32 |
| Amla (Indian gooseberry), dried | Dried fruit | 261.5 | 1 | n/a | n/a |
| Mint leaves, dried | Spices and herbs | 116.4 | 2 | 71.95 | 160.82 |
| Allspice, dried, ground | Spices and herbs | 100.4 | 2 | 99.28 | 100.4 |
| Wild rose hips, dried | Dried fruit | 78.1 | 1 | n/a | n/a |
| Cinnamon, dried, ground | Spices and herbs | 77 | 7 | 17.65 | 139.89 |
| Oregano, dried, ground | Spices and herbs | 63.2 | 9 | 40.3 | 96.64 |
| Thyme, dried, ground | Spices and herbs | 56.3 | 3 | 42 | 63.75 |
| Bilberries, dried | Dried fruit | 48.3 | 1 | n/a | n/a |
| Rosemary, dried, ground | Spices and herbs | 44.8 | 5 | 24.34 | 66.92 |
| Saffron, dried, ground | Spices and herbs | 44.5 | 3 | 23.83 | 61.72 |
| Sage, dried, ground | Spices and herbs | 44.3 | 3 | 34.88 | 58.8 |
| Tarragon (estragon), dried, ground | Spices and herbs | 43.8 | 3 | 43.22 | 44.75 |
| Bay leaves, dried | Spices and herbs | 27.8 | 2 | 24.29 | 31.29 |
| Zereshk (red sour berries) | Fruit | 27.3 | 1 | n/a | n/a |
| Cinnamon sticks and whole bark | Spices and herbs | 26.5 | 3 | 6.84 | 40.14 |
| Nutmeg, dried, ground | Spices and herbs | 26.4 | 5 | 15.83 | 43.52 |
| Wild rose hips, fresh | Fruit | 24.3 | 3 | 12.65 | 34.49 |
| Walnuts, with skin | Nuts and seeds | 21.9 | 13 | 13.13 | 33.29 |
| Ginger, dried | Spices and herbs | 20.3 | 5 | 11.31 | 24.37 |
| Dill, dried, ground | Spices and herbs | 20.2 | 3 | 15.94 | 24.47 |
| Basil, dried | Spices and herbs | 19.9 | 5 | 9.86 | 30.86 |
| Saffron, dried, whole stigma | Spices and herbs | 17.5 | 3 | 7.02 | 24.83 |
| Espresso, prepared | Beverages | 14.2 | 2 | 12.64 | 15.83 |
| Baobab fruit | Fruit | 10.8 | 1 | n/a | n/a |
| Pecans, with skin | Nuts and seeds | 8.5 | 7 | 6.32 | 10.62 |
| Sunflower seeds | Nuts and seeds | 6.4 | 2 | 5.39 | 7.5 |
| Chestnuts, with skin | Nuts and seeds | 4.7 | 1 | n/a | n/a |
| Apples, dried | Dried fruit | 3.8 | 3 | 1.86 | 6.07 |
| Artichoke | Vegetables | 3.5 | 8 | 0.69 | 4.76 |
| Plums, dried | Dried fruit | 3.2 | 1 | n/a | n/a |
| Apricots, dried | Dried fruit | 3.1 | 4 | 1.32 | 4.67 |
| Curly kale | Vegetables | 2.8 | 4 | 1.62 | 4.09 |
| Coffee, prepared, filter and boiled | Beverages | 2.5 | 31 | 1.24 | 4.2 |
| Chili, red and green | Vegetables | 2.4 | 3 | 2.08 | 2.92 |
| Prunes | Dried fruit | 2.4 | 6 | 1.95 | 3.7 |
| Pomegranate juice | Beverages | 2.1 | 2 | 1.59 | 2.57 |
| Strawberries | Fruit | 2.1 | 4 | 1.85 | 2.33 |
| Buckwheat, wholemeal flour | Grains | 2 | 2 | 1.83 | 2.24 |
| Peanuts, roasted, with skin | Nuts and seeds | 2 | 1 | n/a | n/a |
| Pomegranate | Fruit | 1.8 | 6 | 0.88 | 2.26 |
| Black olives | Fruit | 1.7 | 6 | 0.23 | 3.25 |
| Dates, dried | Dried fruit | 1.7 | 2 | 1.53 | 1.88 |
| Mango, dried | Dried fruit | 1.7 | 2 | 0.58 | 2.82 |
| Pistachios | Nuts and seeds | 1.7 | 7 | 0.78 | 4.98 |
| Green tea, prepared | Beverages | 1.5 | 17 | 0.57 | 2.62 |
| Buckwheat, white flour | Grains | 1.4 | 2 | 1.08 | 1.73 |
| Millet | Grains | 1.3 | 1 | n/a | n/a |
| Grape juice | Beverages | 1.2 | 6 | 0.69 | 1.74 |
| Barley, pearl and flour | Grains | 1 | 4 | 0.74 | 1.19 |
| Black tea, prepared | Beverages | 1 | 5 | 0.75 | 1.21 |
| Oranges | Fruit | 0.9 | 3 | 0.83 | 1.08 |
| Beans | Legumes | 0.8 | 25 | 0.11 | 1.97 |
| Papaya | Fruit | 0.6 | 2 | 0.36 | 0.76 |
| Broccoli, cooked | Vegetables | 0.5 | 4 | 0.25 | 0.85 |
| Apples | Fruit | 0.4 | 15 | 0.1 | 1.22 |
Selected summary values from Carlsen et al. (2010), not all 3,139 samples. FRAP is a laboratory measure, not a health score. Single-sample entries have no reported range.
Florian's favorites
My picks: berries and hibiscus tea throughout the day. Berries are an easy addition to breakfast or a snack, and hibiscus tea is something I enjoy hot or chilled.
These are personal favorites, not a prescription or a claim that they top the ranking. Hibiscus tea is not included in this selected table; its antioxidant value should not be inferred from the green tea entry.
Which foods rank highest?
Dried cloves and dried amla are among the highest entries in this selection. Dried herbs and spices are concentrated foods, usually eaten in small quantities. Their high per-100-gram values do not mean they should form the bulk of a meal.
The research also includes fruits, nuts, vegetables, grains, and prepared drinks. Walnuts, strawberries, kale, and beans can contribute to a varied menu even when their laboratory values are lower than those of dried spices.
What the antioxidant numbers mean
The researchers used a modified ferric-reducing antioxidant power assay, or FRAP, reported in millimoles per 100 grams. The values describe how food extracts behaved in a laboratory test. They do not measure antioxidant activity in your body's cells after eating.
Absorption, metabolism, preparation, and the rest of a meal affect what happens in the body. Do not combine FRAP and ORAC scores or interpret these numbers as grams of antioxidants, a recommended daily intake, or evidence that a food treats disease.
Why the sample ranges matter
Variety, growing conditions, storage, drying, and processing can change a food's measurement. Sample counts and ranges show how much evidence sits behind each published mean. A single sample tells us less about variation than several samples.
Missing ranges are shown as n/a. Prepared green tea means the drink, not dry leaves. Dried and fresh fruit should not be treated as equivalent by weight.
Use the data to build a varied plate
Start with familiar meals: berries with breakfast, a tomato-and-bean salad at lunch, and vegetables with dinner. Add walnuts for crunch or herbs and spices for flavor. A food does not have to top this table to earn a place on your plate.
For a simple shopping list, choose fruit you enjoy, a few different vegetables, beans, and seasonings you will actually use. Frozen berries are convenient when fresh ones are not available, but the fresh-food values here are not exact measurements of a frozen product.
Do not turn a spice ranking into a large daily dose, or assume an antioxidant supplement gives the same benefits as eating a range of foods. NCCIH reports that supplements have not consistently delivered the hoped-for disease-prevention benefits and some high doses can cause harm.
Sources
Build a meal around a protein source
Pair your fruit, vegetables, and grains with tofu, beans, lentils, or another protein source you enjoy. Compare portions and protein values to find options that fit your meals.
Compare vegan protein sourcesAll food guides