The 100 richest Dietary sources of Polyphenols

This is an application of the Phenol-Explorer database

J Pérez-Jiménez, V Neveu, F Vos and A Scalbert

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Table 1. Polyphenol and antioxidant content in the 100 richest foods (mg per 100 g or mg per 100 ml)

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Food	Food group	Polyphenols a		Polyphenols AE a		Antioxidants b
		Content	Rank	Content	Rank	Content	Rank
Cloves	Seasonings	15 188	1	15 188	1	16 047	1
Peppermint, dried	Seasonings	11 960	2	7920	2	980	26
Star anise	Seasonings	5460	3	5460	3	1810	16
Cocoa powder	Cocoa products	3448	4	3294	4	1104	24
Mexican oregano, dried	Seasonings	2319	5	2137	5	—	—
Celery seed	Seasonings	2094	6	1007	10	—	—
Black chokeberry	Fruits	1756	7	1432	7	1752	17
Dark chocolate	Cocoa products	1664	8	1618	6	1860	13
Flaxseed meal	Seeds	1528c	9	1220c	8	—	—
Black elderberry	Fruits	1359	10	804	13	1950	12
Chestnut	Seeds	1215	11	1215	9	2757	9
Common sage, dried	Seasonings	1207	12	893	12	2920	8
Rosemary, dried	Seasonings	1018	13	522	14	2519	10
Spearmint, dried	Seasonings	956	14	491	18	6575	3
Common thyme, dried	Seasonings	878	15	464	19	1815	15
Lowbush blueberry	Fruits	836	16	496	15	471	35
Blackcurrant	Fruits	758	17	464	20	821	29
Capers	Seasonings	654	18	389	21	3600	6
Black olive	Vegetables	569	19	320	22	117	53
Highbush blueberry	Fruits	560	20	295	23	205	40
Hazelnut	Seeds	495	21	493	16	687	30
Pecan nut	Seeds	493	22	493	17	1816	14
Soy flour	Seeds	466	23	267	27	—	—
Plum	Fruits	377	24	285	24	411	35
Green olive	Vegetables	346	25	233	28	161	47
Sweet basil, dried	Seasonings	322	26	166	34	4317	4
Curry, powder	Seasonings	285	27	285	25	1075	25
Sweet cherry	Fruits	274	28	145	38	144	48
Globe artichoke heads	Vegetables	260	29	154	35	1142	23
Blackberry	Fruits	260	30	180	33	570	31
Roasted soybean	Seeds	246	31	153	36	—	—
Milk chocolate	Cocoa products	236	32	236	27	854	28
Strawberry	Fruits	235	33	205	29	268	36
Red chicory	Vegetables	235	34	131	41	129	51
Red raspberry	Fruits	215	35	107	46	980	27
Coffee, filter	Non-alcoholic beverages	214	36	110	45	267	37
Ginger, dried	Seasonings	202	37	202	30	473	32
Whole grain hard wheat flour	Cereals	201c	38	201c	21	186	46
Prune	Fruits	194	39	100	49	1195	21
Almond	Seeds	187	40	185	32	191	45
Black grape	Fruits	169	41	124	42	205	41
Red onion	Vegetables	168	42	99	50	91	60
Green chicory	Vegetables	166	43	117	44	—	—
Common thyme, fresh	Seasonings	163	44	118	43	1173	23
Refined maize flour	Cereals	153c	45	153c	37	102	59
Soy, tempeh	Seeds	148	46	101	48	—	—
Whole grain rye flour	Cereals	143c	47	143c	39	72	66
Apple	Fruits	136	48	136	40	205	42
Spinach	Vegetables	119	49	68	55	248	38
Shallot	Vegetables	113	50	67	56	115	54
Lemon verbena, dried	Seasonings	106	51	106	47	—	—
Black tea	Non-alcoholic beverages	102	52	90	52	104	58
Red wine	Alcoholic beverages	101	53	91	51	215	39
Green tea	Non-alcoholic beverages	89	54	82	53	62	67
Soy yogurt	Seeds	84	55	51	60	—	—
Yellow onion	Vegetables	74	56	49	61	75	64
Soy meat	Seeds	73	57	47	63	—	—
Whole grain wheat flour	Cereals	71c	58	71c	54	90	61
Pure apple juice	Non-alcoholic beverages	68	59	61	57	34	75
Pure pomegranate juice	Non-alcoholic beverages	66	60	37	64	204	43
Extra-virgin olive oil	Oils	62	61	33	67	55	70
Black bean	Seeds	59	62	36	66	1390	20
Peach	Fruits	59	63	54	59	107	57
Pure blood orange juice	Non-alcoholic beverages	56	64	28	71	72	67
Cumin	Seasonings	55	65	55	58	2038	11
Pure grapefruit juice	Non-alcoholic beverages	53	66	23	76	54	72
White bean	Seeds	51	67	31	69	138	49
Chinese cinnamon	Seasonings	48	68	48	62	—	—
Pure blond orange juice	Non-alcoholic beverages	46	69	20	81	—	—
Broccoli	Vegetables	45	70	21	79	198	44
Redcurrant	Fruits	43	71	23	77	448	36
Soy tofu	Seeds	42	72	25	74	—	—
Pure lemon juice	Non-alcoholic beverages	42	73	20	82	—	—
Whole grain oat flour	Cereals	37c	74	37c	65	82	65
Apricot	Fruits	34	75	15	85	133	53
Caraway	Seasonings	33	76	33	68	2913	7
Refined rye flour	Cereals	31c	77	31c	70	45	74
Asparagus	Vegetables	29	78	11	90	75	65
Walnut	Seeds	28	79	28	71	1576	19
Potato	Vegetables	28	80	15	86	54	73
Ceylan cinnamon	Seasonings	27	81	27	73	9070	2
Parsley, dried	Seasonings	25	82	25	75	1584	18
Nectarine	Fruits	25	83	20	83	55	71
Curly endive	Vegetables	24	84	15	87	—	—
Marjoram, dried	Seasonings	23	85	22	78	3,846	5
Red lettuce	Vegetables	23	86	14	88	114	58
Chocolate beverage with milk	Non-alcoholic beverages	21	87	21	80	—	—
Quince	Fruits	19	88	12	89	—	—
Endive (Escarole)	Vegetables	18	89	11	91	—	—
Soy milk	Non-alcoholic beverages	18	90	11	92	—	—
Pure pummelo juice	Non-alcoholic beverages	18	91	7.9	97	—	—
Rapeseed oil	Oils	17	92	17	84	18	78
Pear	Fruits	17	93	11	93	108	59
Soybean sprout	Seeds	15	94	10	95	—	—
Green grape	Fruits	15	95	7.6	98	122	55
Carrot	Vegetables	14	96	6.6	100	58	71
Vinegar	Seasonings	13	97	11	94	—	—
Soy cheese	Seeds	12	98	7.6	99	—	—
White wine	Alcoholic beverages	10	99	8.6	96	32	77
Rosé wine	Alcoholic beverages	10	100	7.8	98	82	63

 Abbreviation: AE, (polyphenols as) aglycone equivalents.

^a Sum of the content of individual polyphenols as determined by chromatography and of proanthocyanidin oligomers as determined by direct-phase high-performance liquid chromatography.

^b Determined by the Folin assay. Some foods with a high antioxidant content as determined by the Folin assay are not included in the table due the absence of documented data on their polyphenol content as obtained by chromatography. Their antioxidant contents are as follows: lentils (6553 mg/100 g), dried oregano (5452 mg/100 g), dried summer savory (4512 mg/100 g), dried sweet bay (4170 mg/100 g), dried camomile (2483 mg/100 g), dried coriander (2260 mg/100 g), fenugreek (2250 mg/100 g), dried winter savory (1880 mg/100 g), pistachio (1490 mg/100 g), hyssop (1623 mg/100 g), red swiss chard leaves (1320 mg/100 g), dried dill (1250 mg/100 g), raisin (1065 mg/100 g), broad bean seeds (1039 mg/100 g), black pepper spice (1000 mg/100 g), fresh peppermint (980 mg/100 g), black raspberry (980 mg/100 g), fig (960 mg/100 g), fresh oregano (953 mg/100 g), fresh lemon balm (900 mg/100 g), fenugreek seed (830 mg/100 g), white swiss chard leaves (830 mg/100 g), white pepper spice (780 mg/100 g), fresh tarragon (570 mg/100 g), peanut butter (536 mg/100 g), bilberry (525 mg/100 g), dried date (488 mg/100 g), green pepper spice (380 mg/100 g).

^c Polyphenol content determined by chromatography after hydrolysis of the glycosides and esters.