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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.

RankFood itemServing sizeTotal antioxidant capacity
per serving size
1Small Red Bean (dried)Half cup13,727
2Wild blueberry1 cup13,427
3Red kidney bean (dried)Half cup13,259
4Pinto beanHalf cup11,864
5Blueberry (cultivated)1 cup9,019
6Cranberry1 cup (whole)8,983
7Artichoke (cooked)1 cup (hearts)7,904
8Blackberry1 cup7,701
9PruneHalf cup7,291
10Raspberry1 cup6,058
11Strawberry1 cup5,938
12Red Delicious apple1 whole5,900
13Granny Smith apple1 whole5,381
14Pecan1 ounce5,095
15Sweet cherry1 cup4,873
16Black plum1 whole4,844
17Russet potato (cooked)1 whole4,649
18Black bean (dried)Half cup4,181
19Plum1 whole4,118
20Gala apple1 whole3,903

WebMD Public Information from the United States Department of Agriculture

Edited by Charlotte E. Grayson Mathis, MD on April 01, 2005

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