The Healthiest Vegetables

Photo: Beets Bundle by wiki/Evan Amos

The most antioxidant vegetables:

Vegetables Cellular Antioxidant Activity (CAA) 2010 Table

Rank	Product	Antioxidant content
Notes: Antioxidant content in (CAA) umol quercetin equivalents per 100g. Source [1]
1	Beet	-
2	Red Pepper	-
3	Eggplant	-
4	Brussels Sprout	-
5	Broccoli	-
6	Cabbage	-
7	Mushroom	-
8	Asparagus	-
9	Green Pepper	-
10	Cauliflower	-
11	Spinach	-
12	Carrot	-
13	Chile Pepper	-
14	Sweet Potato	-
15	Radish	-
16	Yellow Onion	-
17	Lettuce	-
18	Potato	-
19	Sweet Corn	-
20	White Onion	-
21	Squash	-
22	Celery	-
23	Romaine Lettuce	-
24	Green Pea	-
25	Green bean	-
26	Cucumber	-

Vegetables 2010 Table

Rank	Product	Antioxidant content
Notes: Antioxidant content in FRAP mmol/100g. Source [2]
1	Leaves from the AfricanBaobab tree, dry, crushed	48.07
2	Moringa Stenopetala, dried leaves and stem	11.90
3	Artichoke, canned	4.76
4	Artichoke, microwaved	4.69
5	Artichoke, water pack	4.32
6	Okra / gumbo, dry, fluor	4.24
7	Artichoke, boiled	4.22
8	Curly kale, red	4.09
9	Mushroom, Sheep polypore	3.85
10	Moringa Stenopetala, fresh green leaves and stem	3.70
11	Tomatos, sundried, in canola oil	3.59
12	Cauliflower, blue, cooked	3.52
13	Artichoke, brine pack	3.36
14	Cauliflower, blue	3.33
15	Curly kale, Bornick	2.65
16	Curly kale	2.15
17	Cabbage, red, cooked	2.15
18	Cabbage, red, Autoro	2.09
19	Pepper, bell‐, orange	1.94
20	Pepper, bell‐, red	1.81
21	Pepper, bell‐, yellow	1.79
22	Artichoke, leaves	1.66
23	Pepper, red, cooked	1.64
24	Beet (beetroot)	1.55
25	Cabbage, red	1.40
26	Spinach, frozen, microwave cooked	1.33
27	Tomatoes, sundried, in oil	1.32
28	Tomatoes, sundried	1.30
29	Spinach, frozen	1.24
30	Pepper, green, cooked	1.22
31	Spinach, chopped, frozen, microvawe cooked	1.16
32	Brussels sprouts	1.11
33	Spinach, frozen, boiled	1.11
34	Spinach, chopped, frozen, boiled	1.06
35	Cabbage, red, from packagedClassic Iceberg salad, chopped	1.05
36	Leaves of the Pumpkin plant	1.02
37	Pepper, bell‐, green	1.00
38	Spinach, chopped, frozen	0.99
39	Broccoli raab, cooked	0.97
40	Broccoli, cooked	0.96
41	Potato, blue, Congo	0.93
42	Pepper, red	0.91
43	Edible mushroom (Agaricus bisporus/champignon)	0.90
44	Spinach	0.89
45	Cauliflower, boiled	0.80
46	Mushroom, Matriske(Russulaceae)	0.80
47	Sweet potatoe, baked	0.79
48	Tomatoes, with sweet basil, crushed, without skin, canned	0.77
49	Asparagus, cooked	0.75
50	Brussels sprout, Content	0.74
51	Onion, red	0.71
52	Artichoke	0.69
53	Mushroom, Funnel chantarelle, wild	0.68
54	Onion, red, Red Baron	0.67
55	Broccoli raab	0.65
56	Sugar peas	0.64
57	Rhubarb	0.62
58	Mushroom, Edible bolete	0.61
59	Tomatoes, with garlic, extra rich, crushed, without skin, canned	0.61
60	Asparagus	0.61
61	Lettuce, Lollo rosso	0.60
62	Horse radish	0.59
63	Tomatoes, with chili, extra rich, crushed, without skin, canned	0.56
64	Sweet potato, blue (Yam), peeled	0.54
65	Broccoli	0.52
66	Tomato juice	0.51
67	Mushroom (Pholiota mutabilis)	0.50
68	Potatoes, Russet, cooked	0.50
69	Tomatoes, canned, chopped, heated	0.49
70	Leaves of the Sweet Potato plant	0.48
71	Tomatoes, chopped, canned, heated	0.48
72	Chinese cabbage	0.45
73	Cabbage, cooked	0.45
74	Potatoes, red, cooked	0.45
75	Tomatoes, cherry‐	0.45
76	Onion, yellow	0.44
77	Tomato juice, ecological	0.44
78	Tomato juice, Sun‐C	0.44
79	Leek	0.44
80	Celery	0.44
81	Mushroom, white, microwave cooked	0.43
82	Potatoes, white, cooked	0.43
83	Swede (rutabaga)	0.43
84	Avocado	0.43
85	Okra (Abelmoschus esculentus)	0.42
86	Potatoes, Russet	0.42
87	Savoy cabbage	0.42
88	Savoy cabbage, Taler	0.40
89	Vegetable juice	0.39
90	Mushroom, white	0.38
91	Tomatoes, chopped, canned	0.37
92	Swede (rutabaga), Vige	0.37
93	Tomatoes, crushed, passed, canned	0.37
94	Tomatoes, cluster tomatoes, small	0.36
95	Hash browns	0.35
96	Asparagus bean, frozen	0.34
97	French fried potatoes, frozen, shoestring , cooked	0.34
98	Mushroom, Portabella, grilled	0.34
99	Onion, boiled	0.34
100	Cauliflower	0.34
101	Mushroom, Shiitake, stir‐fried	0.33
102	Sweet potatoe, boiled	0.33
103	Tomatoes, chopped	0.33
104	French fries	0.33
105	French fried potatoes, frozen, shoestring	0.32
106	Tomatoes, coarsely chopped, canned	0.32
107	French fried potatoes, frozen, shoestring, cooked	0.31
108	Radishes	0.30
109	Mushroom, Chanterelle, wild	0.30
110	Tomatoes, whole, canned	0.30
111	Mushroom, Enoki	0.30
112	Mixed vegetables	0.30
113	Tomatoes, plum‐	0.30
114	Turnip	0.29
115	Carrot drink	0.28
116	Cucumber pickles	0.28
117	French fried potatoes, frozen, tater tots	0.28
118	Tomatoes, organic peeled tomatoes, canned	0.28
119	Onion	0.28
120	French fried potatoes, frozen, cooked, steak fries	0.27
121	Mushroom, Hedgehog fungus	0.27
122	French fried potatoes, frozen, crinkle cut	0.27
123	French fried potatoes, steak fries	0.26
124	Onion, yellow, cooked	0.26
125	Pepper, green	0.26
126	Cantaloupe	0.25
127	Mushroom, Crimini	0.25
128	Tomato juice, Premium	0.25
129	Tomatoes in tomato juice, canned, whole	0.24
130	Asparagus bean, frozen, cooked	0.24
131	Hash brown rounds	0.24
132	Lettuce, Green leaves	0.24
133	French fried potatoes, frozen, crinkle cut, cooked	0.24
134	Edible mushroom (Agaricus bisporus/champignon), canned	0.23
135	French fried potatoes, frozen, steak fries	0.23
136	Lettuce, Red leaves	0.23
137	Mushroom, white, stir‐fried	0.23
138	Tomatoes, cluster tomatoes	0.23
139	Tomatoes	0.23
140	Cauliflower, Alverda	0.22
141	French fried potatoes, frozen, tater tots, cooked	0.22
142	Mushroom, Portabella	0.22
143	Potatoes, red	0.22
144	Tomatoes, cooked	0.22
145	Tomatoes, with roasted garlic, canned	0.22
146	Yam	0.22
147	French fried potatoes, frozen, steak fries, cooked	0.21
148	Lettuce, Romaine	0.21
149	Sweet potatoe, pale	0.20
150	French toast sticks	0.19
151	Potatoes, white	0.19
152	Onion, small	0.18
153	Tomatoes, steak‐	0.18
154	Garlic	0.18
155	Aubergine, native, red	0.17
156	Cassava	0.17
157	Mushroom, Maitake	0.17
158	Aubergine	0.17
159	Beans with tomato sauce, canned	0.16
160	French frites, light	0.16
161	Sweet potatoe	0.16
162	Sweet potatoe, red/white	0.16
163	Carrots, red, in syrup	0.15
164	Pickle, just the solution from cucumber pickles	0.15
165	Sweet onions	0.15
166	Alfa sprouts	0.14
167	Cauliflower, Freemont	0.13
168	French fried potatoes, frozen, tater tots, seasoned shredded potatoes, cooked	0.13
169	Lettuce, Butterhead	0.13
170	Potatoes	0.13
171	Onion, white	0.12
172	Sweet potatoe, yellow	0.12
173	Onion flakes	0.11
174	Cabbage, Lady	0.10
175	Carrots, cooked	0.10
176	Celeriac, turnip‐rooted celery	0.10
177	French fried potatoes, frozen, tater tots, seasoned shredded potatoes	0.10
178	Lettuce, Endevie	0.10
179	Lettuce, Iceberg	0.10
180	Parsnip	0.10
181	Summer squash, green	0.10
182	Cabbage	0.09
183	Cucumber, small, russian	0.09
184	Carrots, frozen, microwaved	0.09
185	Carrots, cut, frozen, microwaved	0.08
186	Cucumber pickles, whole	0.08
187	Potatoes, Roseval	0.08
188	Carrots, frozen, boiled	0.08
189	Aubergine, native, white	0.07
190	Carrots, cut, frozen, boiled	0.07
191	Carrots, frozen	0.07
192	Fennel	0.07
193	Lettuce, Crispheaded	0.07
194	Pickle, just the solution from cucumber pickles (whole)	0.07
195	Syrup from red carrot	0.07
196	Carrot juice	0.06
197	Carrots, Yukon	0.06
198	Mushroom, Oyster	0.06
199	Potatoes, Beate	0.06
200	Summer squash, yellow	0.06
201	Carrots, cut, frozen	0.06
202	Carrots	0.05
203	Carrots, Nantes Duke	0.05
204	Pumpkin	0.05
205	Baby carrots	0.04
206	Cucumber (Cucumis sativus)	0.04
207	Courgettes	0.03
208	Cucumber	0.03
209	Carrots, from packaged Classic Iceberg salad, chopped	0.02
210	Cucumber, without peel	0.02
211	Pumpkins	0.02
212	Lettuce, Iceberg, from packaged Classic Iceberg salad, chopped	0.01
213	Celery, blanched	0.00

Source:

[1] Cellular Antioxidant Activity of Common Vegetables. Wei Song, Christopher M. Derito, M. Keshu Liu, Xiangjiu He, Mei Dong and Rui Hai Liu. J. Agric. Food Chem., 2010, 58 (11), pp 6621–6629

[2] 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.

Carrots vs. Baby Carrots,Choosing the most antioxidant-packed carrots, onions, and lettuce. October 16, 2010. Dr Michael Greger. Nutrition Facts