20 Common Foods With the Most Antioxidants

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

WebMD Public Information from the United States Department of Agriculture

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.