ANTIOXIDANT
CONTENT OF
FOODS
PREPARED BY
Wesley K. Herman, M.D.
OPHTHALMIC MICROSURGERY
CONSULTATION OPHTHALMOLOGY
Alyssa A. Mastel
© Vision Quest | 7/1/2015 Page 3 of 42
Preface
This document, the Antioxidant Content of Foods, came about in order to better understand the
impact eating certain foods has on one’s antioxidant level. Fortunately, we now have an
accurate method to measure antioxidant levels clinically.
Antioxidants have long been studied and, by definition, inhibit oxidation (a process which
involves a loss of electrons or an increase in oxidation state). Oxidation reactions generate free
radicals, which trigger further reactions causing cell damage and death. Antioxidants become
reducing agents and are oxidized sacrificially to terminate these oxidation reactions.
Dietary antioxidants (those in foods) have been found in studies to lower the risk of cancer,
heart disease, neuro-degenerative diseases and many more. Although not a complete
measurement of health, a high level of antioxidants is an important aspect to health.
The content in the following tables was obtained and organized from various sources which can
be found on page 41. Two different antioxidant assays were included: the Ferric Reducing
Ability of Plasma (FRAP) assay and the Trolox Equivalent Antioxidant Capacity (TEAC) assay. It is
possible that a food may rank slightly higher in one assay than another assay because the mode
of measurement is different. These differences are often negligible, but the same assay was
used consistently within a given category (e.g. Fruits and Fruit Juices, Vegetables, Grains).
The following categories were based upon the FRAP assay: Fruits and Fruit Juices, Vegetables,
Grains, Legumes, Meat, Seafood and Poultry, Dairy, Herbs and Spices, Beer, Wine, Coffee and
Tea.
The following categories were based upon the TEAC assay: Nuts, Seeds and Oils. Categories
using the TEAC assay were ranked because specific antioxidant content could not be found in
the literature.
Note that measurements were based upon 100-gram samples, or approximately the weight of
one banana. Watermelon, for example, ranks near the end, but this is likely due to its high
water content. You need to eat a larger portion in order to get the same amount of
antioxidants as other fruits.
There are nine categories of foods in the following tables. Each category is organized top-to-
bottom with the highest antioxidant-containing food listed first and the lowest antioxidant-
containing food listed last.
As you are looking through the list, some foods may be unfamiliar to you – take this as an
opportunity to discover new foods! The availability of these foods will differ depending on
where you live and shop.
Additionally, at the end of the antioxidant tables you will find information on various cooking
methods for a sample of vegetables because cooking methods impact nutrition.
It is our intent to educate you so that you can combine ingredients and create meals with the
maximum benefit. Please enjoy this work and give us your feedback via email, phone, or the
patient portal so we can continue to make this information more useful.
Sincerely,
Vision Quest
5421 La Sierra Drive
Dallas, TX 75231
Phone: 214-361-1443
Fax: 214-691-3299
Email: [email protected]
Web: www.visionquestdallas.com
© Vision Quest | 7/1/2015 Page 5 of 42
Table of Contents
FRUITS AND FRUIT JUICES ........................................................................................................ 7
VEGETABLES ............................................................................................................................ 13
GRAINS ................................................................................................................................... 17
LEGUMES ................................................................................................................................ 19
MEAT, SEAFOOD AND POULTRY............................................................................................... 21
DAIRY .................................................................................................................................... 23
NUTS, SEEDS AND OILS ............................................................................................................ 24
HERBS AND SPICES .................................................................................................................. 25
BEER, WINE, COFFEE AND TEA ................................................................................................. 33
SAMPLE STATISTICS ................................................................................................................. 34
COOKING METHODS ................................................................................................................ 35
OPTIMAL TIME TO CONSUME PRODUCE .................................................................................. 39
REFERENCES ............................................................................................................................ 41
© Vision Quest | 7/1/2015 Page 7 of 42
Fruits and Fruit Juices
Antioxidant content in
mmol/100g
Amla berries, dried
261.53
Dog Rose, dried, whole
78.09
Dog Roseshell, flour
75.84
Pomegranate, only yellow pith
55.52
Dog Rose, powder
54.30
Blackberries, dried
37.08
Red whortleberries, cultivated, dried
32.28
Amla, syrup from canned Indian Gooseberries
29.70
Zereshk (Barberries, dried)
27.30
Dog Rose
25.86
Rowanberries, dried
19.13
Chokeberries, black, wild
13.48
Amla, Indian gooseberries, whole, canned
13.27
Fruit from the African Baobab tree
10.84
Blueberries
9.24
Blackcurrant, cultivated
9.09
Pomegranate, arils and carpellar membrane
9.05
Crowberries
7.89
Bilberries, wild
7.57
Pomegranate arils, dried
7.28
Sour cherries, cultivated
7.14
Elderberry, syrup, without sugar (undiluted)
6.31
Blackberries, wild
6.13
Apples, dried
6.07
Blueberry, syrup, without sugar (undiluted)
5.91
Pomegranate, whole
5.57
Wild strawberries
5.44
Elderberries, black (berries from common elder), wild
5.24
Red whortleberries, wild
5.00
Apricots, dried
4.67
Goji Berries, organic, dried
4.31
Sweet cherries, dried
4.05
Blackberries, cultivated
4.02
Lemon skin
4.00
Prunes
3.70
Cranberries, cultivated
3.29
Olives, black Kalamata, with stone
3.25
Fruits and Fruit Juices
Antioxidant content in
mmol/100g
Plums
3.24
Olives, Kalamata, with stone
3.13
Lime skin
3.05
Mango, dried
2.82
Blueberries, canned, heavy syrup, drained solids
2.79
Blackcurrant, syrup (40%), with sugar (undiluted)
2.73
Blueberry, jam
2.68
Juice, pomegranate, freshly squeezed from whole pomegranate
2.57
Cloudberries, wild
2.53
Grapes, blue
2.42
Blueberry, syrup (undiluted)
2.41
Juice, orange, frozen concentrate
2.39
Blackcurrant, syrup (100%), with sugar (undiluted)
2.38
Red whortleberries, syrup, without sugar (undiluted)
2.34
Raspberries, cultivated
2.33
Olives, green, with stone
2.26
Sea buckthorn, berries
2.21
Strawberries, cultivated
2.16
Crowberry, syrup (undiluted)
2.05
Strawberries
2.05
Cranberries, dried
2.03
Juice, apple, carrot, strawberry
1.96
Pomegranate, arils
1.94
Cranberry, syrup, without sugar (undiluted)
1.93
Blueberries, cultivated
1.92
Dates, dried
1.88
Figs, dried, Calimyrna
1.83
Juice, grape, purple
1.74
Raspberries, wild
1.73
Juice, with fruits and berries
1.69
Syrup from canned cherries
1.68
Cherries, sour, canned, water pack, drained liquid
1.66
Blueberries, canned, light syrup, drained liquid
1.65
Cherries, sour, canned, heavy syrup, total can contents
1.65
Kiwi, gold
1.63
Redcurrant, cultivated
1.61
Sweet cherries, dark, canned
1.60
Pomegranate, sour, arils and juice
1.59
© Vision Quest | 7/1/2015 Page 9 of 42
Fruits and Fruit Juices
Antioxidant content in
mmol/100g
Pomegranate, freshly squeezed juice
1.59
Prune porridge
1.54
Juice, grape
1.50
Gooseberries, cultivated
1.45
Plums, red
1.42
Sweet cherries, cultivated
1.42
Pineapple
1.36
Blueberries, dried
1.32
Figs, dried, Mission
1.31
Kiwi, yellow
1.29
Juice, blackberry, juice/syrup from canned blackberries
1.27
Lemonade, grape
1.27
Raspberry, jam
1.26
Guava
1.21
Juice, prune
1.14
Juice, white grape
1.14
Raisins
1.14
Figs, dried
1.08
Orange
1.08
Juice, grapefruit
1.06
Dates
1.04
Kiwi
1.02
Lemon
1.02
Olives, green, without stone
1.01
Pomegranate, sweet, arils and juice
1.00
Juice, banana, pumpkin, kiwi
1.00
Clementines
0.99
Plums, red, canned
0.97
Oranges, navel
0.89
Pomegranate, only the white kernels
0.88
Juice, grape and grape blends, sweetened
0.87
Jam, apple
0.86
Juice, pineapple, canned or bottled, unsweetened
0.84
Grapefruit, red
0.83
Grapefruit, yellow
0.82
Juice, orange
0.81
Persimmon (Sharon fruit)
0.79
Syrup from canned plums
0.79
Fruits and Fruit Juices
Antioxidant content in
mmol/100g
Figs
0.78
Juice, raspberry
0.78
Figs, dried, Smyrna
0.76
Juice, orange and strawberry
0.76
Papaya
0.76
Juice, cranberry
0.75
Lime
0.73
Dates, Deglet Noor
0.72
Juice, apple, calcium enriched, with added vitamin C
0.72
Juice, fruits with pomegranate
0.72
Juice, cranapple
0.71
Juice, grape and grape blends, unsweetened
0.69
Currant
0.67
Juice, orange, with pulp
0.65
Strawberry, jam
0.64
Sweet cherries
0.62
Tangerines
0.62
Juice, apple
0.60
Apples, red
0.57
Juice, orange, from Florida, with Omega‐3 from plant
0.57
Juice, orange, refrigerated
0.57
Dates, Medjool
0.56
Juice, grapefruit, red, with pulp
0.55
Apples, Granny Smith
0.54
Juice, orange and pineapple
0.53
Apricots
0.52
Juice, orange and pineapple with pulp
0.51
Grapes, red
0.47
Japanese plum pulp, paste
0.45
Passion fruit, wild, handpicked
0.44
Tangerines, Honey
0.44
Juice, strawberry
0.43
Kiwi, green
0.43
Juice, pineapple
0.42
Grapes, green
0.41
Apples, red, Fuji
0.40
Apples, red, Red Delicious
0.40
Mango, red
0.37
© Vision Quest | 7/1/2015 Page 11 of 42
Fruits and Fruit Juices
Antioxidant content in
mmol/100g
Peaches, canned with syrup
0.37
Physalis (Physalis peruviana) wild
0.37
Mango, yellow
0.36
Apples, red, Pink Lady
0.35
Cherries
0.35
Juice, mango and pineapple
0.34
Nectar, orange
0.34
Juice, lemon
0.33
Mango
0.33
Juice, orange and carrot
0.29
Melon, yellow
0.29
Olives, black, without stone
0.23
Pears, Red Anjou
0.23
Apples, Gala
0.22
Pears, Bartlett
0.22
Pears, Green Anjou
0.22
Melon, Cantaloupe
0.19
Pears
0.18
Pears, Bosc
0.18
Pineapple, dried
0.18
Plantain
0.17
Apples, Golden Delicious
0.15
Peaches
0.15
Apricots, canned, drained
0.14
Glacè cherries
0.14
Juice from canned apricots
0.14
Nectar, apple
0.14
Papaya, dried
0.14
Honeydew
0.12
Nectarines
0.12
Ice, sorbet, mango
0.11
Peaches, canned in heavy syrup, drained liquid
0.11
Squash, green
0.11
Apples, Golden Delicious, without peel
0.10
Pears, Bartlett, canned
0.10
Syrup from canned pears
0.10
Apples, red, Red Delicious, without peel
0.08
Banana
0.08
Fruits and Fruit Juices
Antioxidant content in
mmol/100g
Nectar, apple with pear
0.08
Elderberry flower drink, concentrate
0.06
Watermelon, red, seedless
0.06
Watermelon, yellow, seedless
0.04
© Vision Quest | 7/1/2015 Page 13 of 42
Vegetables
Antioxidant content in
mmol/100g
Leaves from the African Baobab tree, dry, crushed
48.07
Moringa Stenopetala, dried leaves and stem
11.9
Artichoke, canned
4.76
Artichoke, microwaved
4.69
Artichoke, water pack
4.32
Okra / gumbo, dry, flour
4.24
Curly kale, red
4.09
Artichoke, boiled
3.89
Cauliflower, blue, cooked
3.52
Cauliflower, blue
3.33
Cabbage, red, cooked
2.15
Pepper, bell‐, orange
1.94
Pepper, bell‐, red
1.81
Pepper, bell‐, yellow
1.79
Cabbage, red
1.78
Beet (beetroot)
1.68
Artichoke, leaves
1.66
Pepper, red, cooked
1.64
Curly kale
1.62
Spinach, frozen, microwaved
1.31
Tomatoes, sundried
1.3
Pepper, green, cooked
1.22
Spinach, frozen, boiled
1.1
Iceberg salad
1.05
Leaves of the pumpkin plant
1.02
Broccoli, cooked
1.00
Broccoli raab, cooked
0.97
Potato, blue
0.93
Pepper, red
0.91
Leek
0.90
Edible mushroom (Agaricus bisporus/champignon)
0.90
Spinach
0.89
Broccoli
0.85
Cauliflower, boiled
0.80
Mushroom, Matriske (Russulaceae)
0.80
Sweet potato, baked
0.79
Asparagus, cooked
0.75
Brussels sprouts
0.74
Vegetables
Antioxidant content in
mmol/100g
Onion, red
0.71
Artichoke
0.69
Mushroom, Funnel chantarelle, wild
0.68
Broccoli raab
0.65
Sugar peas
0.64
Rhubarb
0.62
Tomatoes, cherry
0.62
Lettuce, Lollo Rosso
0.60
Sweet potato, blue (Yam), peeled
0.54
Mushroom (Pholiota mutabilis)
0.50
Potatoes, Russet, cooked
0.50
Vegetable juice
0.50
Horse radish
0.49
Leaves of the Sweet Potato plant
0.48
Cabbage, cooked
0.45
Potatoes, red, cooked
0.45
Pepper, bell‐, green
0.44
Mushroom, white, microwave cooked
0.43
Potatoes, white, cooked
0.43
Swede (rutabaga)
0.43
Okra (Abelmoschus esculentus)
0.42
Potatoes, Russet
0.42
Savoy cabbage
0.42
Avocado
0.41
Mushroom, white
0.38
Asparagus
0.36
Cauliflower
0.35
Tomatoes, plum
0.35
Asparagus bean, frozen
0.34
Mushroom, Portabella, grilled
0.34
Onion, boiled
0.34
Chinese cabbage
0.33
Mushroom, Shiitake, stir-fried
0.33
Onion
0.33
Sweet potato, boiled
0.33
Mixed vegetables
0.31
Mushroom, Enoki
0.31
Tomatoes, cluster tomatoes
0.29
© Vision Quest | 7/1/2015 Page 15 of 42
Vegetables
Antioxidant content in
mmol/100g
Turnip
0.29
Tomatoes, organic, peeled
0.28
French fried potatoes, frozen, cooked
0.27
Mushroom, Hedgehog fungus
0.27
Onion, yellow, cooked
0.26
Aubergine
0.25
Cantaloupe
0.25
Mushroom, Crimini
0.25
Lettuce, Green leaves
0.24
Onion, yellow
0.24
Tomatoes in tomato juice, canned, whole
0.24
Lettuce, Red leaves
0.23
Mushroom, Maitake
0.23
Mushroom, white, stir‐fried
0.23
Garlic
0.22
Mushroom, Portabella
0.22
Potatoes, red
0.22
Tomatoes
0.22
Yam
0.22
Lettuce, Romaine
0.21
Sweet potato, pale
0.20
Potatoes, white
0.19
Tomato juice
0.19
Onion, small
0.18
Tomatoes, steak
0.18
Cassava
0.17
Lettuce, Iceberg
0.17
Beans with tomato sauce, canned
0.16
Sweet potato, red/white
0.16
Cabbage
0.15
Sweet onions
0.15
Alfa sprouts
0.14
Lettuce
0.13
Potatoes
0.13
Onion, white
0.12
Radishes
0.12
Sweet potato, yellow
0.12
Parsnip
0.11
Vegetables
Antioxidant content in
mmol/100g
Summer squash, green
0.11
Carrots, cooked
0.10
Celeriac, turnip‐rooted celery
0.10
Carrots, cut, frozen, microwaved
0.08
Carrots, frozen
0.07
Carrots, frozen, boiled
0.07
Fennel
0.07
Carrots
0.06
Carrot juice
0.06
Carrots, Yukon
0.06
Celery
0.06
Mushroom, Oyster
0.06
Summer squash, yellow
0.06
Pumpkin
0.05
Baby carrots
0.04
Courgettes
0.03
Cucumber
0.02
Celery, blanched
0.00
© Vision Quest | 7/1/2015 Page 17 of 42
Grains
Antioxidant content in
mmol/100g
Spring wheat
3.31
Autumn wheat
3.24
Wheat germ
3.23
Colosseo (durum)
2.59
Buckwheat, whole meal flour
2.24
Buckwheat, white flour
1.73
Millet, white flour
1.31
Barley, whole meal flour
1.19
Whole wheat bread, toasted
1.00
Barley, pearl
0.94
Maize, white flour
0.88
Common millet, whole meal flour
0.82
Barley, flour
0.74
Einkorn wheat
0.73
Sinskajae
0.68
Oats, rolled, rough oatmeal
0.54
Oat, flour
0.50
Oatmeal, instant
0.46
Corn Meal, degermed
0.40
Maize cob (Corn), dried
0.40
Wheat, whole grain
0.38
Oatmeal, old fashioned
0.37
Common millet, white flour
0.36
Wheat, whole meal flour
0.36
Rye, squeezed, whole meal flour
0.35
Rice, brown
0.33
Maize flour
0.32
Oat patent flour
0.31
Sorghum flour
0.30
Corn Grits, yellow, cooked on stovetop
0.28
Oat bran
0.27
Maize (Corn) cob, canned
0.26
Maize (Corn) cob
0.21
Spelt
0.21
Spelt, whole meal flour
0.21
Bulgur
0.20
Rye, flour, sieved
0.20
Rye, white flour
0.20
Grains
Antioxidant content in
mmol/100g
Sorghum, whole grain
0.19
Durum wheat
0.14
Oatmeal, instant, boiled
0.11
Oatmeal, old fashioned, boiled
0.11
Maize, whole grain
0.1
Oatmeal, instant, microwave cooked
0.09
Oatmeal, old fashioned, microwave cooked
0.09
Rice, long grain, white
0.08
Wheat, white flour
0.08
Couscous, swelled
0.07
Egg noodles, wide
0.07
Couscous
0.06
Oatmeal porridge with milk and water, prepared
0.06
Oatmeal porridge with water
0.06
Rice porridge
0.06
Sorghum
0.06
Corn Grits, white, instant, prepared with boiling water
0.05
Rice, white flour
0.05
Bulgur, prepared
0.04
Maizena
0.04
Fonio, whole grain
0.03
Rice, white, extra-long grain, cooked
0.03
Corn Grits, white, instant, microwave cooked
0.02
Cream of Wheat, cooked on stovetop
0.02
Cream of Wheat, instant, microwave cooked
0.02
Rice, grain, Jasmin
0.02
Rice, long grain, white, cooked
0.02
Rice, white, cooked, instant
0.02
Rice, whole grain
0.02
Rice, grain
0.01
© Vision Quest | 7/1/2015 Page 19 of 42
Antioxidant content in
mmol/100g
1.97
1.96
1.64
1.61
1.39
1.18
1.15
1.14
1.00
0.99
0.98
0.85
0.85
0.82
0.81
0.81
0.75
0.66
0.57
0.57
0.53
0.50
0.47
0.43
0.38
0.36
0.36
0.35
0.34
0.34
0.33
0.27
0.26
0.23
0.22
0.20
0.19
0.17
0.16
Antioxidant content in
mmol/100g
0.16
0.15
0.12
0.12
0.12
0.11
0.11
0.10
0.10
0.09
0.08
0.05
0.01
© Vision Quest | 7/1/2015 Page 21 of 42
Meat, Seafood and Poultry
Antioxidant content in
mmol/100g
Chicken liver, fried
0.96
Bacon
0.85
Turkey hot dogs
0.76
Liver, ox
0.71
Chicken, drumstick, grilled, without skin
0.65
Kapenta, dried
0.65
Beef hot dogs
0.51
Liver, pork
0.46
Salami
0.46
Chicken, drumstick, grilled, with skin
0.44
BBQ chicken wings, cooked in conventional oven
0.38
BBQ chicken wings, microwave cooked
0.28
Chicken nuggets
0.25
Prawns, peeled, cooked
0.24
Tuna, canned, in oil
0.21
Pollock burger, fried
0.20
Crispy chicken sandwich
0.18
Chicken hot dogs
0.15
Chicken Sandwich, grilled
0.15
Tilapia, fillets, baked
0.14
Chicken patties, cooked
0.13
Chicken tenders
0.12
Crab, canned
0.12
Mackerel, fried
0.12
Mackerel, raw
0.11
Salmon, Red/Sockeye, canned with skin and bones
0.10
Tuna, canned, chunk, light, in water
0.10
Salmon, pink, canned with skin and bones
0.08
Tilapia, fillets, raw
0.08
Fish sticks, breaded, baked
0.07
Chicken, with skin
0.06
Egg, whole
0.06
Chicken, without skin, fried
0.06
Chicken, with skin, fried
0.05
Hamburger
0.04
Pollock filet
0.04
Shrimp, canned, cooked
0.04
Steak, moose
0.03
Orange roughy, fillets
0.03
Meat, Seafood and Poultry
Antioxidant content in
mmol/100g
Salmon, raw
0.03
Steak, calf
0.02
Steak, ox
0.01
Egg, whites
0.01
Steak, reindeer
0.01
Steak, pork
0.00
© Vision Quest | 7/1/2015 Page 23 of 42
Dairy
Antioxidant content in
mmol/100g
Cheese, brown goat
0.78
Cheese, St. Agur
0.65
Cheese, Gorgonzola
0.54
Cheese, Stilton ring
0.54
Cheese, Roquefort
0.43
Cheese, Brie
0.22
Cheese, Philadelphia
0.19
Cheese, Mozzarella, whole milk
0.12
Sour cream, low fat
0.09
Cheese, Swiss cheese
0.08
Cream, 35% fat
0.07
Cheese, American cheese / pasteurized process
0.06
Cheese, Cheddar, chunk
0.06
Cheese, Mozzarella, low moisture part skim
0.06
Cheese, Parmesan, grated
0.06
Cream, 22% fat
0.06
Yogurt, frozen, fat free, vanilla
0.06
Yogurt, original
0.06
Buttermilk, skimmed
0.05
Buttermilk, special 1.5% fat
0.05
Cottage Cheese
0.05
Ice cream, regular fat, natural vanilla
0.05
Milk, 1%
0.05
Milk, skimmed fermented
0.05
Yogurt, frozen, vanilla
0.05
Cheese, American / skim, yellow, sliced
0.04
Cheese, processed, yellow, sliced
0.04
Goat milk
0.04
Milk, 2%
0.04
Milk, extra semi‐skimmed
0.04
Milk, semi‐skimmed
0.04
Milk, skim
0.04
Milk, whole
0.04
Yogurt
0.04
Cheese, American / skim, white, sliced
0.03
Cheese, processed, white, sliced
0.03
Sour cream
0.01
Nuts and Seeds
Rank
Pecan
1
Walnut
2
Hazelnut
3
Pistachio
4
Soybean
5
Almond
6
Peanut butter
7
Peanut (all types)
8
Cashew nut
9
Macadamia nut
10
Alfalfa seed
11
Brazil nut
12
Pine nut
13
Oils
Rank
Soybean
1
Extra virgin olive
2
Corn
3
Sunflower
4
Olive
5
Peanut
6
© Vision Quest | 7/1/2015 Page 25 of 42
Herbs and Spices
Antioxidant content in
mmol/100g
Clove, dried ground
465.32
Clove, whole, dried
327.77
Bearberry
182.10
Meadowsweet, flower, dried
167.82
Peppermint, leaves, dried
160.82
Meadowsweet (Filipendula ulmaria), dried
154.05
Rose, flower, dried
153.90
Wild marjoram, leaves, dried
142.86
Green mint, leaves, dried
142.58
Cinnamon, dried, ground
139.89
Alpine lady’s mantle, leaves, dried
130.36
Lemon balm, leaves, dried
125.33
Rose-bay, willow herb, flower and leaves, dried
120.99
Meadowsweet, flower and leaves, dried
117.77
Woodland geranium (Geranium sylvaticum), dried
113.27
Meadowsweet, leaves, dried
111.30
Purple loosestrife (Lythrum salicaria), flower and leaves, dried
111.04
Red whortleberries, leaves, dried
102.07
Rose-bay, leaves, dried
101.33
Allspice, dried, ground
99.28
Blackcurrant, leaves, dried
97.83
Oregano, dried
96.64
Speedwell, dried
94.79
Rose-bay, willow herb flower, dried
93.48
Sweet marjoram, leaves, dried
92.31
Lemon thyme, leaves and flower, dried
92.18
Oregano, dried
89.51
Dwarf birch (Betula Nana), leaves, dried
86.22
Sundew (Drosera rotundifolia), dried
85.97
Somage, dried ground
85.58
Juniper berries, green, dried
80.26
Juniper berries, coniferous litter, dried
76.77
Yellow loosestrife, leaves, dried
72.96
St. John’s wort, flower and leaves, dried
72.16
Mint, dried
71.95
Maral Root (Leuzea carthamoides), leaves, dried
69.57
Rosemary, dried
66.92
Thyme, dried
63.75
Herbs and Spices
Antioxidant content in
mmol/100g
Stevia rebaudiana, dried leaves
63.55
Saffron, dried ground
61.72
Coltsfoot, leaves, dried
61.32
Summer savory, leaves and flower, dried
59.66
Grey alder (Alnus incana), leaves, dried
59.27
Sage, dried
58.8
Japanese rose, Ramanas rose, fruit shell, dried
58.66
Orpine (Sedum telephium), rhizome
57.83
Heather, flower, dried
56.98
Rosemary, leaves, dried
56.95
Northern dock, root
56.69
Red-berried elder, leaves, dried
56.66
Barberry, bark
55.63
Spanish chervil, leaves, dried
54.96
Perforate St. John’s wort, flower and leaves, dried
54.37
Merian, dried
53.92
Hyssop, flower, dried
52.29
Grass-of-Parnasuss (Parnassia palustris), dried
52.27
Pepper, dried ground
50.96
Wall germander (Teucrium chamaedrys), dried
48.14
Ash, young leaves, dried
47.78
Raspberry, leaves, dried
46.89
Bee balm
46.56
Hyssop, leaves, dried
44.9
Estragon, leaves, dried
44.75
Northern dock, dried
43.61
Nutmeg, dried, ground
43.52
Estragon, dried
43.31
Lady’s mantle, leaves, dried
43.31
Thribi, dried
42.56
Sumac, dried ground
42.36
Common butterwort, leaves, dried
41.93
Cinnamon, bark, whole
40.14
Red clover, flower, dried
39.92
Sage, leaves, dried
39.36
Cirsium heterophyllum (melancholy thistle), leaves, dried
38.18
Mullein (Verbascum), flower, dried
37.71
Japanese pepper (Zanthoxylum piperitum), dried, ground
36.92
© Vision Quest | 7/1/2015 Page 27 of 42
Herbs and Spices
Antioxidant content in
mmol/100g
Lovage (Levisticum officinale), leaves, dried
36.17
Silverweed, dried
35.79
Hazel, leaves, dried
35.51
Common polypody, rhizome
35.42
Hops, leaves, dried
35.28
Common nettle, stinging nettle, leaves, dried
35.23
Southernwood, flower, stem, and leaves, dried
34.88
Small-leaved lime, flower, dried
34.83
Ribwort, leaves, dried
34.81
Sanguisorba officinalis, dried
33.37
Anisisop, leaves, dried
33.14
Nutmeg, dried
33.00
Hound’s tongue, leaves, dried
32.65
Ground-ivy (Glechoma hederacea), dried
31.72
Yarrow, flower and leaves, dried
31.66
Creeping jenny (Lysimachia nummularia), leaves, dried
31.31
Hop, cone
30.96
Tansy, flower, dried
30.71
Birch, leaves, dried
30.44
Devil’s bit, dried
30.18
Lavender, leaves and flower, dried
29.61
Hoary plantain, leaves, dried
29.35
Spruce, leaves, dried
29.31
European golden rod, dried
28.43
Ajwain fruit pods, dried
28.42
Field forget-me-not, dried
28.15
English ivy, leaves, dried
27.98
Imperatoria ostruthium, rhizome
27.56
Trembling poplar, aspen, leaves, dried
26.65
Birch, leaves, fresh
26.23
Bay leaves, dried
26.04
Angelica, leaves, dried
25.25
Common fumitory, dried
25.06
Saffron, stigma
24.83
Common mallow, flower, dried
24.63
Dill, dried
24.47
Ginger, dried, ground
24.37
Common elder, flower, dried
24.13
Herbs and Spices
Antioxidant content in
mmol/100g
Common valerian, flower and leaves, dried
24.03
Mugwort, dried
23.79
Blackberry, leaves, dried
23.31
Bird cherry, flower, dried
23.08
Dame’s violet, dried
22.63
Common silver birch, leaves, dried
22.07
Greater plantain, leaves, dried
22.03
Raspberry, leaves, fresh
21.36
Dandelion, leaves, dried
21.07
Saffron, stigma
20.58
Common elder, leaves, dried
20.36
Nutmeg, dried ground
20.32
Sorrel, leaves, dried
19.52
Juniper berries, blue, dried
19.29
Fennel, leaves, dried
18.91
Yarrow, flower, dried
18.61
Tej patta (bay leaves), dried
18.54
Common alkanet, dried
18.37
Basil, dried
18.24
White dead nettle, dried
18.21
Chervil, dried
17.67
Field bindweed, dried
17.51
Celery, leaves, dried
16.91
Scented mayweed, flower, dried
16.63
Knotgrass, dried
16.62
Purple coneflower, flower and leaves, dried
16.09
Nutmeg, whole, dried
15.83
Turmeric, dried ground
15.68
Wych elm, leaves, dried
15.65
Bay leaves, fresh
15.05
Curry, powder
14.92
Greater burdock, root
14.26
Garden catmint, dried
14.18
Turmeric, whole, dried
13.6
Motherworth (Leonurus cardiaca), dried
13.19
Stinging nettle, dried
13.09
Viola canina, leaves, dried
12.90
Dandelion, flower, dried
12.72
© Vision Quest | 7/1/2015 Page 29 of 42
Herbs and Spices
Antioxidant content in
mmol/100g
Horehound (Marrubium vulgare), dried
12.49
Chili, dried ground
12.21
Common horsetail, dried
12.17
Cornflower, dried
11.96
Biting stonecrop, dried
11.89
Cumin, dried, ground
11.88
Pot marigold, flower, dried
11.47
Ginger, dried
11.31
Star anise, dried
11.30
Chives, dried
11.14
Rosemary, fresh leaves
11.07
Fir clubmoss, dried
10.58
Mustard seed, yellow, ground
10.53
Wormwood, absinth, dried
10.42
Mustard powder
10.39
Fakouhoye leaves, dried
10.2
Hollyhock, flower and leaves, dried
10.16
Field restharrow (Ononis arvensis), root
10.15
Parsley, dried
10.09
Vanilla pod, without seeds
10.09
Lady’s bedstraw, dried
9.90
Marigold (Calendula officinalis), flower and leaves, dried
9.83
Mustard seeds, ground
9.44
Betonica officinalis, dried
9.41
Field horsetail (Equisetum arvense), leaves, dried
9.41
Piri-piri, dried ground
9.39
Juniper berries, dried
9.27
Lemon thyme, leaves, dried
9.22
Common mallow, leaves, dried
9.20
Common mallow, flower and leaves, dried
9.06
Cornflower, flower, dried
8.84
Pepper, black, dried ground
8.71
Figwort, dried
8.69
Paprika (powder), dried ground
8.60
Jalapeño pepper, dried
8.25
Celery seeds, whole
8.17
Chives, chopped, dried
7.80
Chili, dried
7.63
Herbs and Spices
Antioxidant content in
mmol/100g
Chili, dark, whole, dried
7.54
Mustard seeds, yellow, whole
7.52
Vanilla pod, whole with seeds
7.38
Saunf (fennel seeds), big, dried
7.09
Dandelion, leaves
6.89
Cinnamon sticks
6.84
Mustard seeds, brown, whole
6.70
Calamus root
6.65
Curry, powder, Madras, hot, dried ground
6.65
Wood sorrel (Oxalis acetosella), dried
6.54
Piri-piri, dried
6.51
Saunf, small, dried
6.46
Chili, dried ground, hot
5.96
Cayenne pepper, dried ground
5.90
Fennel, whole seeds, dried
5.84
Paprika, (powder), red, dried ground
5.75
Rosemary, fresh
5.64
Roseroot, fresh
5.63
Paprika, (powder), dried ground
5.59
Shepherd’s purse, dried
5.52
Shah jerra, dried
5.34
Ginger, raw paste
5.33
Houseleek, dried
5.24
Condiment with red pepper, dried ground
5.23
Common chickweed, dried
5.17
Vanilla pod, seeds from pod
5.15
Yellow sweet clover, flower and leaves, dried
5.14
Chili, Chile ancho, dark, whole, dried
5.09
Pepper, white, dried ground
5.02
Dandelion, root
4.91
Coriander, dried ground
4.66
Club-moss, dried
4.56
Caraway seeds, dried
4.48
Pepper, black, whole, dried
4.34
Chili, Chile don piquin, with seeds, crushed, dried
4.20
Curry, powder, mild, dried ground
4.17
Columbine, Granny’s bonnet, dried
3.96
Ginger
3.93
© Vision Quest | 7/1/2015 Page 31 of 42
Herbs and Spices
Antioxidant content in
mmol/100g
Oregano, fresh
3.81
Mustard seeds
3.78
Chili, without seeds, dried
3.74
Stinging nettle, leaves
3.66
Tamarind
3.50
Coriander, seeds, green, dried
3.49
Pepper, white, whole
3.49
Dill, seeds
3.37
Stevia drypp, juice from fermented leaves
3.28
Stevia rebaudiana, fermented leaves
3.17
Chili, Chile de arcbol, small red, whole, dried
3.11
Chili, red, whole
2.92
Coriander, leaves, dried
2.84
Rai, dried
2.84
Liquorice, sweet-root, root and rhizome
2.71
Thyme, fresh leaves
2.65
Cumin, seeds, whole, dried
2.54
Chili, red with seeds, dried
2.52
Cumin, whole
2.45
Pepperwort, garden cress, fresh
2.42
Cardamom, dried ground
2.35
Betterave
2.34
Chili, green, whole
2.33
Chili, Chile guajillo, dark, whole, dried
2.25
Dill, fresh
2.18
Garlic, dried ground
2.13
Fenugreek, seeds
2.09
Parsley, big leaves, fresh
2.03
Cardamom pod, green, whole
1.85
Fenugreek, whole
1.67
Cardamom seeds (from green pod)
1.64
Cardamom, whole fruit, dried
1.64
Garlic, dried ground
1.61
Lemon balm (Melissa officinalis), leaves, fresh
1.32
Mint (Mentha spicata), fresh
1.27
Coriander seeds
1.26
Coriander, leaves, fresh
1.20
Cardamom seeds, dried
1.13
Herbs and Spices
Antioxidant content in
mmol/100g
Kaloonji, whole seeds, dried
1.02
Caper, flower
1.00
Lemon pepper
1.00
Onion, dried ground
0.95
Ajwain fruit pods, whole
0.94
Caper, small
0.94
Quack grass
0.88
Basil, fresh
0.87
Caper, fruits and stem
0.84
Iceland moss (Cetraria islandica), dried
0.71
Angelica, fresh
0.66
Piffi, dried ground
0.61
Chives, fresh
0.60
Pepper, green “berries” on the stem, fresh
0.46
Curled parsley, fresh
0.34
Maghaj, dried
0.27
Pepper, dark-green “berries” on the stem, fresh
0.26
Sugar kelp, dried
0.26
Wasabi, paste
0.11
Garlic, raw paste
0.08
© Vision Quest | 7/1/2015 Page 33 of 42
Beer, Wine, Coffee and Tea
Antioxidant content in mmol/100g
Coffee (espresso)
129.00
Coffee (soluble)
109.00
Coffee (extracted)
96.40
Coffee (espresso, decaffeinated)
93.00
Wine (Chianti, red)
31.50
Wine (Aglianico, red)
30.50
Wine (Sauvignon, red)
23.90
Tea (green)
18.00
Tea (black)
10.10
Vinegar (red)
9.50
Wine (Villa Torre, rosé)
8.33
Wine (Tamerici, rosé)
7.22
Wine (Vernaccia, white)
5.04
Wine (Bardolino, rosé)
4.66
Wine (Greco di Tufo, white)
3.83
Wine (Pinot, white)
3.72
Whiskey
3.45
Beer (lager)
2.78
Cognac
2.25
Chamomile
0.65
Grappa
0.00
Rum
0.00
Sample Statistics
N
Mean
Median
Min
Max
25th
Percentile
75th
Percentile
90th
percentile
Fruits and Fruit Juices
195
5.25
1.02
0.04
261.53
0.43
7.22
7.22
Vegetables
132
1.16
0.35
0.00
48.07
0.19
1.79
1.79
Grains
68
0.50
0.21
0.01
3.31
0.06
1.23
1.23
Legumes
52
0.56
0.36
0.01
1.97
0.16
1.18
1.18
Meat, Seafood, and
Poultry
45
0.23
0.12
0.00
0.96
0.05
0.65
0.65
Dairy
47
0.15
0.06
0.01
0.78
0.05
0.47
0.47
Herbs and Spices
301
30.91
14.18
0.11
465.32
5.09
80.26
80.26
Beer, Wine, Coffee
and Tea
22
26.90
7.78
0.00
129.00
3.52
28.90
96.10
© Vision Quest | 7/1/2015 Page 35 of 42
Cooking Methods
Cooking changes the chemical structure of foods, affecting the bioavailability of certain
nutrients and their cancer-protective qualities [20]. By using the appropriate cooking method,
you can optimize and even enhance nutritional quality.
In general, the things to limit are cooking duration, temperature, direct water contact and air
exposure. When exposed to excess light, heat, and/or oxygen, certain nutrients will degrade.
[15]
Jiménez-Monreal, García-Diz, Martínez-Tomé, Mariscal, and Murcia (2009) found that overall,
griddling and microwaving contribute least to antioxidant losses, while pressure-cooking and
boiling contribute the most. However, these are generalizations and depend on the vegetable.
Yuan, Sun, J. Yuan, and Wang (2009) analyzed chlorophyll, vitamin C, total carotenoids, total
soluble sugars, total soluble proteins and glucosinolates on broccoli using five different cooking
methods: boiling, pressure-cooking, griddling, microwaving and frying. It was found that all
cooking methods lead to a decrease in chlorophyll content except steaming. Soluble proteins
and soluble sugars decreased in every instance. This study also showed that boiling and stir-
frying caused dramatic losses in vitamin C, while steaming did not. It appears that vitamin C is
leached into cooking water rather than being thermally degraded. [20]
Carotenoids (a family of antioxidants) seem to survive better in heat than vitamin C. In fact,
sometimes carotenoids are enhanced through cooking – as is the case with sweet potatoes and
tomatoes. Both boiling and steaming lead to an increase in carotenoids, while frying markedly
decreased the carotenoid content. Microwaving and griddling seemed to have no effect on
carotenoids. [20]
Yuan et. al (2009) also found all cooking methods decreased the amount of glucosinolates in
broccoli, precursors to isothiocyanates that protect against cancer. Cooking affects all
cruciferous vegetables like broccoli depending on how they are processed (cut, chopped, etc.)
and the cooking duration. Steaming was the best method to preserve glucosinolates in broccoli
and similar vegetables. This could be due to the inactivation of myrosinase, an enzyme that,
when combined with glucosinolates, causes glucosinolate hydrolysis. Boiling causes the most
damage to glucosinolates. Glucosinolates, like vitamin C, are leached into the cooking water.
The following cooking methods are discussed below: boiling, pressure-cooking, baking,
steaming, microwaving, griddling, stir-frying, frying and grilling.
Boiling
Jiménez-Monreal et al. (2009) found that boiling leads to the greatest loss of nutrients in most
vegetables. Boiling exposes the outer layers of vegetables to water, and the outer layers are
most concentrated in phenolic acids. Direct contact with hot water causes the phenolic acids to
leach out – which is why you should consume the cooking water (e.g. soup, broth). In broccoli,
it was shown that the chlorophyll content decreased by 27%, while soluble proteins, sugars,
vitamin C, total carotenoids, and glucosinolates all similarly decreased. [20]
Pressure-Cooking
Jiménez-Monreal et al. (2009) also showed that pressure-cooking causes a 64% loss of total
carotenoids and a 49% loss of phenolic acids. Similar to boiling, many of the nutrients are lost to
the cooking water.
Baking
Baking requires a high cooking temperature for a long period of time. Vegetables often lose
more nutrients baking than with the other water-free cooking methods (microwaving,
steaming, stir-frying). [7]
Steaming
Steaming may be the ideal cooking method for most vegetables. Yuan et al. (2009) found that
broccoli, when steamed, had negligible losses in chlorophyll content. Studies have also shown
that steamed broccoli lost considerably less vitamin C than boiled broccoli. Steaming was also
shown in another study to preserve folate, even after 4.5 minutes of steaming spinach and 15
minutes of steaming broccoli. When these vegetables were boiled they lost half of their folate
[7].
Microwaving
Nutrient loss when microwaving is situation-dependent. Microwaving retains nutritive
elements in cooked vegetables because it does not cause a release of ascorbic acid like seen in
boiling [12]. The first key to retaining nutrients in the microwave is a quick cooking time
(minimizes the loss of heat-sensitive nutrients). Another important key is using a minimal
amount of water when cooking. As long as these are true, studies have shown only slight losses
in vitamins and phytochemicals. [7]
© Vision Quest | 7/1/2015 Page 37 of 42
Griddling and Stir-Frying
Griddling and stir-frying retain much of the nutrients and protective phytochemicals in
vegetables. The quick cooking time minimizes the losses, even though the vegetables are
exposed to high heat [7, 8].
Frying
The nutritive value of fried vegetables depends much on the cooking conditions. An important
point is that oxygen is more soluble in oil than water – so frying is, in general, less nutritive [11].
Frying at high temperatures and/or reusing oils releases harmful toxins [16, 19]. Yuan et al
(2009) found that frying broccoli resulted in a 67% loss of carotenoids, powerful plant pigments
associated with a reduced risk of cancer, heart disease, and eye degeneration. However,
according to Fillion and Henry (1998), the high temperature and short cooking time causes less
loss of heat-sensitive nutrients. They even showed the content of vitamin C, a heat-sensitive
vitamin, remained the same before and after frying.
Grilling
Information on the effect of grilling vegetables is sparse, but keeping the cooking duration short
and temperature low, keeping them whole to limit their exposure to oxygen and limiting water
remain key factors.
On the other hand, grilling meat may create harmful substances called nitrosamines. The
grilling time and the leanness of the meat contribute to these substances – aim for a short
cooking duration and choose the leanest cut of meat. [13]
The following table shows some of the best ways to cook a small sampling of vegetables.
Cooking Methods for Maximum Nutrition
Boiling
Pressure-
cooking
Baking
Steaming
Microwaving
Griddling
or Stir-
Frying
Frying
Artichoke
Unavailable
Unavailable
Asparagus
Unavailable
Unavailable
Beetroot
Unavailable
Broad Bean
Unavailable
Cooking Methods for Maximum Nutrition
Boiling
Pressure-
cooking
Baking
Steaming
Microwaving
Griddling
or Stir-
Frying
Frying
Broccoli
Unavailable
Brussels
Sprout
Cauliflower
Carrot
Celery
Unavailable
Eggplant
Unavailable
Garlic*
Unavailable
Unavailable
Unavailable
Green Bean
Unavailable
Leek
Unavailable
Maize
Unavailable
Onion
Unavailable
Unavailable
Pea
Unavailable
Pepper
Unavailable
Spinach
Unavailable
Swiss
Chard
Unavailable
Zucchini
*Garlic is best used raw, but if cooking is preferred, crush the garlic and wait 10 minutes before cooking (and add at the end).
This allows the compound alliin to turn into the enzyme allicin, the phytonutrient linked with garlic’s beneficial qualities [10].
© Vision Quest | 7/1/2015 Page 39 of 42
Optimal Time to Consume Produce
Most produce is best consumed at its peak maturity. Produce spends as long as five days in
transit, another 1-3 days in the grocery store, and then up to an additional week in the
customer’s refrigerator. All this time, the produce is losing nutrients to cellular respiration.
Respiration can lead to moisture loss, quality and nutrient breakdown, and spoilage. It is best to
consume your fruits and vegetables in a timely manner – as soon as they are ripe. [3]
© Vision Quest | 7/1/2015 Page 41 of 42
REFERENCES
The information was obtained and synthesized from the following resources:
[1] Antioxidants and Cancer Prevention (2014). Retrieved July 22, 2015, from
http://www.cancer.gov/about-cancer/causes-prevention/risk/diet/antioxidants-fact-
sheet
[2] Artichoke Nutrition Benefits. Retrieved July 22, 2015, from
http://www.oceanmist.com/artichokes/artichoke-nutrition-iq/
[3] Barrett, D. Maximizing the Nutritional Value of Fruits and Vegetables. Retrieved July
23, 2015.
[4] Bhagwat, S., Haytowitz, D.B., Holden, J.M. (2002). USDA Database for the Oxygen
Radical Absorbance Capacity (ORAC) of Selected Foods. Beltsville Human Nutrition
Research Center. Retrieved from July 22, 2015, from
http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Articles/AICR07_ORAC.pdf
[5] Carlsen, M., Halvorsen, B., Holte, K., Bohn, S., Dragland, S., Sampson, L., Blomhoff, R.
(2010). The total antioxidant content of more than 3100 foods, beverages, spices,
herbs and supplements used worldwide. Nutrition Journal, 9(1), 3.
[6] World's Healthiest Foods. Retrieved July 22, 2015, from
http://www.whfoods.com/genpage.php/genpage.php?tname=foodspice&dbid=13
[7] Collins, K. (2007). Getting the Most Nutrients out of Cooked Vegetables. Retrieved July
22, 2015.
[8] Cooking: Good Health in the Kitchen. Retrieved July 22, 2015, from
https://www.costcopharmacy.ca/HealthCentre.aspx?TableID=10&ItemID=486&channel
_id=1024§ion_id=1410&ArticleID=1409
[9] Fillion, L., & Henry, C. (1998). Nutrient losses and gains during frying: A review.
Retrieved July 27, 2015.
[10] Greger, M. (2014). How can I preserve the anti-cancer effects of cooked garlic?
Retrieved July 24, 2015, from http://www.nutritionfacts.org
[11] Jacobsena C., Letc, M.B., Nielsena, N.S., Meyerb, A. (2008). Antioxidant strategies for
preventing oxidative flavour deterioration of foods enriched with n-3 polyunsaturated
lipids: a comparative evaluation. Trends Food Sci Technol 19:76–93.
[12] Jiménez-Monreal, A. M., García-Diz, L., Martínez-Tomé, M., Mariscal, M. and Murcia, M.
A. (2009), Influence of Cooking Methods on Antioxidant Activity of Vegetables. Journal
of Food Science, 74: H97–H103.
[13] Kocaka, D.,Ozelb, M.Z., Gogusa, F., Hamiltonb, J.F., Lewisc, A.C. (2012). Determination
of volatile nitrosamines in grilled lamb and vegetables using comprehensive gas
chromatography – Nitrogen chemiluminescence detection. Retrieved July 23, 2015.
[14] Link, L. B. and Potter, J. D. (2004). Raw versus cooked vegetables and cancer risk.
Cancer Epidemiology Biomarkers & Prevention, 13(9):1422-1435.
[15] Nutritional Effects of Food Processing. Retrieved July 23, 2015, from
http://www.nutritiondata.com
[16] Paradox, P. (2015). Nutritional Value of Fried Vegetables. Retrieved July 22, 2015, from
http://www.livestrong.com/article/545378-nutritional-value-of-fried-vegetables/
[17] Paur, I., Carlsen, M. H, Halvorsen, B.L., Blomhoff, R (2011). Antioxidants in Herbs and
Spices: Roles in Oxidative Stress and Redox Signaling. Herbal Medicine: Biomolecular
and Clinical Aspects. 2nd edition. Available from:
http://www.ncbi.nlm.nih.gov/books/NBK92763/
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