20 Common Foods with the most Antioxidants
/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.