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The Antioxidant Food Table

Photo: Romanesco Broccoli by flickr-aurélien

Nutrition Journal 2010

The research on the total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide showed that plant-based foods introduce significantly more antioxidants into human diet than non-plant foods.

PLANT BASED FOODS
Rank Product category Antioxidant content
Notes:
Antioxidant content in mmol per 100 g.
All values are ranges(0.00 - 2897.11).
1 Herbal / traditional plant medicine 0.28 - 2897.11
2Beverages 0.00 - 1347.83
3 Spices and herbs 0.08 - 465.32
4 Berries and berry products 0.06 - 261.53
5 Fruit and fruit juices 0.03 - 55.52
6 Vegetables 0.00 - 48.07
7 Nuts and seeds 0.03 - 33.29
8 Breakfast cereals 0.16 - 4.84
9 Grains and grain products 0.00 - 3.31
10 Legumes 0.00 - 1.97

Vitamins and dietary supplements (0.00 - 1052.44)

MIXED FOODS
Rank Product category Antioxidant content
Notes:
Antioxidant content in mmol per 100 g.
All values are ranges (0.00 - 18.52).
1Infant foods and beverages 0.02 - 18.52
2Miscellanous ingredients 0.00 - 15.54
3Chocolate and sweets 0.05 - 14.98
4Soups, sauces, dressings and salsa 0.00 - 4.67
5Desserts and cakes 0.00 - 4.10
6Fats and oils 0.19 - 1.66
7Snacks 0.00 - 1.17
8Mixed food entrees 0.03 - 0.73

ANIMAL BASED FOODS
Rank Product category Antioxidant content
Notes:
Antioxidant content in mmol per 100 g.
All values are ranges (0.00 - 1.00).
1Poultry and poultry products 0.05 - 1.00
2Meat and meat products 0.00 - 0.85
3Dairy and dairy products 0.00 - 0.78
4Fish and seafood 0.03 - 0.65
5Egg 0.00 - 0.16

Source:

Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2 (2010). U.S. Department of Agriculture (USDA)

The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I, Berhe N, Willett WC, Phillips KM, Jacobs DR Jr, Blomhoff R. Nutr J. 2010 Jan 22; 9:3.