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RELATIVE ANTIOXIDANTS IN FOODS*
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Given as PERCENT of
average daily intake (2 mmol of antioxidant) |
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Daily
antioxidant requirements have not been established.
July 2008 |
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NOTE: Some
antioxidant may not be adequately quantified in the assay |
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(for example, sulfur-based antioxidants in onions or garlic
& lycopene in tomato are not assessed). |
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Ordered by Antioxidant
Concentration (highest to lowest in each category) |
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Food (with some serving size examples) |
Percent of Average Daily Intake |
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FRUIT
(medium size) |
SERVING SIZE EQUALS 3 OUNCES |
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(3 oz = slightly less than ½ cup) |
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Pomegranate
(3 oz ~ ½ pomegranate) |
|
300% |
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Prunes |
|
65% |
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Grape (3
oz ~ 20 red grapes) |
|
36% |
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29% |
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27% |
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Date |
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26% |
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Lemon |
|
26% |
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Pineapple |
|
26% |
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Kiwi |
|
23% |
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Raisins |
|
21% |
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Grapefruit
(3oz~1/3 grapefruit) |
|
21% |
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Fig,
dried |
|
19% |
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Lime |
|
18% |
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Papaya (3
oz ~ ½ papaya) |
|
16% |
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Apricot |
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13% |
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Mango |
|
9% |
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Apple (3
oz ~ ½ apple) |
|
7% |
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Banana (3
oz ~ 1 banana) |
|
5% |
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Pear (3
oz ~ 1/3 pear) |
|
5% |
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Cantaloupe |
|
4% |
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Watermelon |
|
1% |
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BERRIES |
|
SERVING SIZE EQUALS 3 OUNCES |
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|
(3 oz = slightly less than ½ cup) |
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Dog rose |
|
1000% |
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Blueberry/bilberry-Farm
grown |
|
200% |
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Blackcurrant |
|
180% |
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Strawberry-Farm
grown |
|
172% |
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Blackberry-Farm
grown |
|
153% |
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Raspberry |
|
77% |
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Gooseberries |
|
36% |
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BEANS |
|
SERVING SIZE EQUALS 3 OUNCES |
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(3 oz = slightly less than ½ cup) |
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Green |
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47% |
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Pinto/black |
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29% |
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Peanut/peanut
butter |
|
27% |
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Soy |
|
21% |
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Black
eyed peas |
|
16% |
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Lentils |
|
12% |
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Kidney
bean |
|
10% |
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Chick Pea |
|
6% |
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Pea |
|
3% |
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VEGETABLES |
|
SERVING SIZE EQUALS 3 OUNCES |
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|
(3 oz = slightly less than ½ cup) |
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Chilipepper |
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62% |
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Kale |
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59% |
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Red
cabbage |
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47% |
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Orange/yellow
pepper |
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46% |
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Parsley |
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43% |
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Artichoke,
leaves |
|
42% |
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Red/green
pepper |
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41% |
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Brussels
sprout |
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29% |
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Spinach |
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25% |
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Asparagus |
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21% |
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Celery |
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20% |
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Artichoke,
heart |
|
17% |
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Onion |
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17% |
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Broccoli |
|
10% |
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Lettuce |
|
9% |
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Tomato |
|
8% |
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Cauliflower |
|
6% |
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Corn |
|
5% |
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Eggplant |
|
4% |
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Cabbage |
|
2% |
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Squash |
|
2% |
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Cucumber |
|
1% |
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Zucchini |
|
0.5% |
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ROOTS
& TUBERS |
|
SERVING SIZE EQUALS 3 OUNCES |
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|
(3 oz = slightly less than ½ cup) |
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Ginger |
|
94% |
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Red beet |
|
50% |
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Sweet
potato/yam |
|
6% |
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Potato |
|
2% |
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Carrot |
|
1% |
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CEREAL/GRAIN |
|
SERVING SIZE EQUALS 3 OUNCES |
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(3 oz = slightly less than ½ cup) |
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Barley |
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27% |
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Millet
flour |
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21% |
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Corn flour |
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15% |
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Barley
flour |
|
15% |
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Oatmeal |
|
15% |
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|
12% |
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Wheat
flour(wholemeal;3oz ~one slice bread) |
|
8% |
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Rice |
|
4% |
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Wheat
flour (white) |
|
3% |
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NUTS |
|
SERVING SIZE EQUALS 3 OUNCES |
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(3 oz = slightly less than ½ cup) |
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Walnuts |
|
525% |
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Sunflower
seed |
|
135% |
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Almond |
|
8% |
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Cashew |
|
6% |
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HERBS |
|
SERVING SIZE EQUALS 1 TEASPOON |
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Clove |
|
650% |
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Allspice/pimento |
|
140% |
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Cinnamon |
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140% |
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Rosemary |
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93% |
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Thyme |
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88% |
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Marjoram |
|
75% |
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Oregano |
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63% |
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Basil |
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43% |
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Ginger |
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31% |
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Nutmeg |
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28% |
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Vanilla |
|
14% |
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Pepper,
black |
|
12% |
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Jalapeno |
|
11% |
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Garlic |
|
3% |
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Poppy
seed |
|
0.4% |
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*Adapted from
Halvorsen BL, et al. Journal of Nutrition, vol.
132, p461, 2002 |
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& Dragland et
al. Journal of Nutrition, vol.133,
p1286, 2003. |
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Courtesy of |
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