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20 Common Foods With the Most Antioxidants
Editor's Note: USDA scientists analyzed antioxidant levels in more than 100 different foods, including fruits and vegetables. Each food was measured for antioxidant concentration as well as antioxidant capacity per serving size. Cranberries, blueberries, and blackberries ranked highest among the fruits studied. Beans, artichokes, and Russet potatoes were tops among the vegetables. Pecans, walnuts, and hazelnuts ranked highest in the nut category.
USDA chemist Ronald L. Prior says the total antioxidant capacity of the foods does not necessarily reflect their health benefit. Benefits depend on how the food's antioxidants are absorbed and utilized in the body. Still, this chart should help consumers trying to add more antioxidants to their daily diet.
Rank |
Food item |
Serving size |
Total antioxidant capacity
per serving size |
1 |
Small Red Bean (dried) |
Half cup |
13,727 |
2 |
Wild blueberry |
1 cup |
13,427 |
3 |
Red kidney bean (dried) |
Half cup |
13,259 |
4 |
Pinto bean |
Half cup |
11,864 |
5 |
Blueberry (cultivated) |
1 cup |
9,019 |
6 |
Cranberry |
1 cup (whole) |
8,983 |
7 |
Artichoke (cooked) |
1 cup (hearts) |
7,904 |
8 |
Blackberry |
1 cup |
7,701 |
9 |
Prune |
Half cup |
7,291 |
10 |
Raspberry |
1 cup |
6,058 |
11 |
Strawberry |
1 cup |
5,938 |
12 |
Red Delicious apple |
1 whole |
5,900 |
13 |
Granny Smith apple |
1 whole |
5,381 |
14 |
Pecan |
1 ounce |
5,095 |
15 |
Sweet cherry |
1 cup |
4,873 |
16 |
Black plum |
1 whole |
4,844 |
17 |
Russet potato (cooked) |
1 whole |
4,649 |
18 |
Black bean (dried) |
Half cup |
4,181 |
19 |
Plum |
1 whole |
4,118 |
20 |
Gala apple |
1 whole |
3,903 |
SOURCES:
The Journal of Agricultural and Food Chemistry, 9th edition, June 2004. Ronald L. Prior, PhD, chemist and nutritionist, USDA's Arkansas Children's Nutrition Center in Little Rock, Ark.
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