20 Common Foods With the Most Antioxidants

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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 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 capacityper 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 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

WebMD Public Information from the United States Department of Agriculture

SOURCES: The Journal of Agricultural and Food Chemistry, 9th edition, June 2004. L. Prior, PhD, chemist and nutritionist, USDA's Arkansas Children's Nutrition Center in Little Rock, Ark.

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