Table 2 Food servings providing at least 1 mg polyphenols with their polyphenol and antioxidant contents (mg per serving)

From: Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database

Food Food group Serving a (g) Polyphenols b Polyphenols AE b Antioxidants c
    Content Rank Content Rank Content Rank
Black elderberry Fruits 145d 1956 1 1196 2 2808 1
Black chokeberry Fruits 145d 1595 2 1114 1 2523 2
Blackcurrant Fruits 145d 1092 3 689 4 1182 5
Highbush blueberry Fruits 145d 806 4 425 5 321 14
Globe artichoke heads Vegetables 168 436 5 259 8 1918 3
Coffee, filter Non-alcoholic beverages 190 408 6 209 13 507 11
Lowbush blueberry Fruits 145d 395 7 714 3 678 8
Sweet cherry Fruits 145d 394 8 209 14 249 20
Strawberry Fruits 166d 390 9 340 6 480 12
Blackberry Fruits 144d 374 10 260 9 821 6
Plum Fruits 85 320 11 242 11 349 13
Red raspberry Fruits 144 310 12 154 17 213 22
Flaxseed meal Seeds 20e 306f 13 244f 10
Dark chocolate Cocoa products 17 283 14 275 7 316 15
Chestnut Seeds 19 230 15 231 12 524 10
Black tea Non-alcoholic beverages 195 197 16 175 15 204 23
Green tea Non-alcoholic beverages 195 173 17 164 16 121 31
Pure apple juice Non-alcoholic beverages 248 168 18 151 18 84 38
Apple Fruits 110 149 19 147 19 221 21
Whole grain rye bread Cereals 120 146f 20 146f 20
Hazelnut Seeds 28e 138 21 138 21 192 24
Red wine Alcoholic beverages 125 126 22 117 23 269 19
Soy yogurt Seeds 125 105 23 53 28
Cocoa powder Cocoa products 3 103 24 99 25 33 46
Pure pomegranate juice Non-alcoholic beverages 150 99 25 50 31 306 16
Soy flour Seeds 20e 93 26 53 29
Black grape Fruits 54 91 27 113 24 92 36
Black olive Vegetables 15 85 28 48 32 17 56
Pure grapefruit juice Non-alcoholic beverages 150 79 29 39 37 82 39
Pure blood orange juice Non-alcoholic beverages 154 71 30 31 42 111 33
Milk chocolate Cocoa products 32 75 31 75 26 273 17
Spinach Vegetables 59 70 32 40 34 170 26
Pecan nut Seeds 15 69 33 69 27 272 18
Prune Fruits 32 62 34 32 40
Redcurrant Fruits 144 62 35 119 22 646 9
Soy, tempeh Seeds 40 59 36 40 35
Peach Fruits 99e 59 37 52 30 105 34
Soy tofu Seeds 130 54 38 32 41
Green olive Vegetables 15 52 39 35 39 24 51
Black bean Seeds 35 52 40 14 56 1216 4
Red onion Vegetables 30 50 41 30 43 31 47
Green grape Fruits 54 48 42 46 33 66 41
White bean Seeds 35 44 43 11 60 121 32
Chocolate beverage with milk Non-alcoholic beverages 187 39 44 39 38
Roasted soybean Seeds 15 37 45 40 36
Potato Vegetables 128 36 46 23 45 69 40
Shallot Vegetables 32 36 47 21 47
Soy milk Non-alcoholic beverages 187 34 48 20 48
Red chicory Vegetables 14 33 49 18 49 18 54
Broccoli Vegetables 72 33 50 15 53 142 30
Soy meat Seeds 40e 29 51 19 50
Whole grain rye flour Cereals 20 29f 52 29f 44 14 59
Pure pummelo juice Non-alcoholic beverages 154 27 53 12 58
Nectarine Fruits 99 25 54 20 48 44 44
Green chicory Vegetables 14 23 55 16 49
Pear Fruits 138 23 56 15 54 149 29
Beer Alcoholic beverages 574 22 57 22 46 160 27
Yellow onion Vegetables 30 22 58 15 55 23 52
Apricot Fruits 65 22 59 10 61 86 37
Asparagus Vegetables 75 22 60 8.6 64 56 42
Quince Fruits 100 19 61 12 59
Almond Seeds 10 19 62 0.8 88 6.2 64
Whole grain wheat flour Cereals 20 14f 63 14f 57 18 55
White wine Alcoholic beverages 125 13 64 10 62 40 45
Rosé wine Alcoholic beverages 125 12 65 10 63 10 62
Dark beer Alcoholic beverages 574 10 66 5.2 67 102 35
Extra virgin olive oil Oils 16 10 67 4.8 68 8.8 63
Soybean sprout Seeds 60 9.3 68 6.0 66
Carrot Vegetables 54 7.6 69 3.5 69 31 48
Bilberry Fruits 145d 7.4 70 7.4 65 756 7
Pure lemon juice Non-alcoholic beverages 15 6.3 71 1.8 80
Red lettuce Vegetables 24 5.4 72 3.4 70 27 50
Soy cheese Seeds 40e 4.9 73 3.1 72
Green bean Vegetables 60 4.8 74 3.4 71 185 25
Curly endive Vegetables 14 3.4 75 2.0 78
Cauliflower Vegetables 38 2.7 76 2.7 73 31 49
Peanut roasted dehulled Seeds 40 2.6 77 2.6 74 17 57
Rapeseed oil Oils 16 2.5 78 2.5 75
Pumpkin Vegetables 60 2.5 79 2.0 79 52 43
Pasta Cereals 60 2.5 80 2.5 76
Banana Fruits 97 2.5 81 2.5 77 150 28
Endive (escarole) Vegetables 14 2.5 82 1.5 82
Tomato Vegetables 50 2.1 83 1.2 83 22 53
Green lettuce Vegetables 24 1.9 84 1.1 85 16 58
White onion Vegetables 30 1.6 85 1.0 87 13 61
Refined oat flour Cereals 20 1.6f 86 1.6f 81
Refined wheat flour Cereals 20 1.2f 87 1.2f 84 14 60
Pomegranate Fruits 100 1.1 88 1.1 86
Sweet green pepper Vegetables 20 0.9 89 0.5 89 0.4 65
  1. Abbreviation: AE, (polyphenols as) aglycone equivalents.
  2. a From the Food Standards Agency, UK (Food Standards Agency, 2002), except for values marked with a superscript.
  3. b Sum of individual polyphenols determined by reverse-phase high-performance liquid chromatography (HPLC) and proanthocyanidins oligomers determined by direct-phase HPLC.
  4. c Determined by the Folin assay.
  5. d From Wu et al. (2004).
  6. e From Cassidy et al. (2000).
  7. f Polyphenol content determined by chromatography after hydrolysis of the glycosides and esters.