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Best Food Sources of Antioxidants

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Updated January 31, 2008

Foods are considered to be the preferred way of boosting antioxidant levels because they're thought to contain a wide array of antioxidant substances. Many of the them are also high in vitamins, minerals and fiber.

A USDA study analyzed the antioxidant content of commonly consumed foods. Researchers tested over 100 foods. Here is a ranked list of the top 20 fruits, vegetables and nuts:

  1. Small red bean (dried), 1/2 cup
  2. Wild blueberry, 1 cup
  3. Red kidney bean (dried), 1/2 cup[br[
  4. Pinto bean, 1/2 cup
  5. Blueberry (cultivated), 1 cup
  6. Cranberry, 1 cup (whole)
  7. Artichoke (cooked hearts), 1 cup
  8. Blackberry, 1 cup
  9. Prune, 1/2 cup
  10. Raspberry, 1 cup
  11. Strawberry, 1 cup
  12. Red delicious apple, 1
  13. Granny Smith apple, 1
  14. Pecan, 1 ounce
  15. Sweet cherry, 1 cup
  16. Black plum, 1
  17. Russet potato, 1 cooked
  18. Black bean (dried), 1/2 cup
  19. Plum, 1
  20. Gala apple, 1
Sources:

American Chemical Society. "Largest USDA Study Of Food Antioxidants Reveals Best Sources." ScienceDaily 17 June 2004.

Halvorsen BL, Holte K, Myhrstad MC, Barikmo I, Hvattum E, Remberg SF, Wold AB, Haffner K, Baugerod H, Andersen LF, Moskaug O, Jacobs DR Jr, Blomhoff R. A Systematic Screening of Total Antioxidants in Dietary Plants. Journal of Nutrition 132:461-471, 2002.

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