Best Antioxidant Foods Polyphenol Flavonoids and Cell Protection

Best Antioxidant Foods To Eat

Fruit and Chocolate Rank High


Antioxidant foods cause bio-chemical reactions (antioxidant activity) in the body. This antioxidant activity comes from polyphenols, flavonoids and other microscopic plant nutrients (called phytonutrients as a group, phyto = plant).

In an USDA Oxygen Radical Absorbance Capacity (ORAC) study of over 275 plant foods these 20 foods proved to give the most antioxidant benefits per a typical serving.

FoodServing SizeFiber (grams)
 1.Baking Chocolate, unsweetened 1 square 4.8
 2.Elderberries, raw1/2 cup5.1
 3.Apples, Red Delicious (raw with skin) 1 medium 5.0
 4.Apples, Granny Smith (raw with skin) 1 medium 5.0
 5.Juice, Pomegranate, 100%1 cup0.2
 6.Candies (dark chocolate) 1 ounce 2.0
 7.Plums, dried (prunes) uncooked 1/2 cup 6.2
 8.Wine, table red5 fluid ounces0.0
 9.Artichokes, boiled 1/2 medium 5.2
10.Apples (raw with skin) 1 medium 4.4
11.Cranberries, raw (whole)1/2 cup 2.3
12.Prune juice, canned1 cup2.6
13.Pears, raw1 medium5.5
14.Apples, Gala (raw with skin) 1 medium 3.7
15.Candies, semisweet chocolate 1 ounce 1.7
16.Nuts, pecans 1 ounce 2.7
17.Plums, black diamond (raw with peel) 1 fruit0.9
18.Apples, Golden Delicious, (raw with skin) 1 medium 4.4
19.Blueberries, raw 1/2 cup 1.8
20.Apples, Red Delicious, (raw without skin) 1 medium 2.1


If your favorite food did not make the top 20 list — many other foods stimulate antioxidant activity that may be more to your taste:

  • Fruits (avocado, pear, prune, date, raisin, fig, cherry)
  • Berries (blackberry, strawberry, raspberry)
  • Potatoes (russet, red, white)
  • Vegetables (Broccoli raab, red cabbage, spinach)
  • Beans (small red, red kidney, pinto, black, navy)
  • Nuts (pecan, hazelnut, pistachio, Brazil nut,walnut, cashew)

Seasonings and spices and simple high fiber cereal products make it easy to boost the antioxidants in your diet.