Antioxidants per Calorie AKA, ORAC per Calorie

Table of Foods Note: The following table provides antioxidants (ORAC) per calorie for 287 foods. Antioxidant testing results are from USDA Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2 (2010) (see http://www.ars.usda.gov/Services/docs.htm?docid=15866). Antioxidants per calorie is an important measurement, as incorporating antioxidants into the diet is limited by total calories consumed. Some foods that are extremely high in antioxidants by weight, such as dark chocolate, are much less attractive when considering antioxidants per calorie due to their calorie density. The antioxidant per calorie measurement is somewhat less practical in measuring essentially calorie free foods such as unsweetened green tea and in measuring foods, such as spices that cannot be eaten in substantial quantities. It the following table, spice-type items that cannot be eaten in significant quantities are shaded in green. Berries, which as a group make up the highest antioxidants foods that can be eaten in significant quantities, are shaded in red.

Level Food

ORAC per

100g

Calories per

100g

ORAC per

calorie

400 + ORAC

per Calorie

Tea, green, brewed 1253 1 1253 Tea, brewed, prepared with tap water 1128 1 1128 Spices, cloves, ground 290283 323 899 Spices, oregano, dried 175295 265 661 Rosehip 96150 162 594 Spices, thyme, dried 157380 276 570 Spices, cinnamon, ground 131420 247 532 Spices, rosemary, dried 165280 331 499 Chocolate, dutched powder 40200 100 402

200-400

ORAC per

calorie

Spices, sage, ground 119929 315 381 Spices, turmeric, ground 127068 354 359 Chokeberry, raw 16062 47 342 Thyme, fresh 27426 101 272 Sage, fresh 32004 119 269 Raspberries, black 19220 73 265 Spices, basil, dried 61063 233 262 Basil, fresh 4805 19 255 Spices, parsley, dried 73670 292 252 Cocoa, dry powder, unsweetened 55653 229 243 Blackberries, raw 5905 25 236 Blueberries, wild, raw 9621 43 224 Raspberries, raw 5065 25 203 Elderberries, raw 14697 73 201 Peppermint, fresh 13978 70 200

100-200

Cranberries, raw 9090 46 196 Juice, black raspberry 10460 54 193

ORAC per

Calorie

Ginger root, raw 14840 80 186 Artichokes, Ocean Mist, boiled 9416 53 177 Artichokes, Ocean Mist, Microwaved 9402 53 176 Acai, fruit pulp/skin, powder 102700 640 160 Strawberries, raw 4302 28 156 Blueberries, raw 4669 30 156 Lettuce, red leaf, raw 2426 16 152 Spices, curry powder 48504 325 149 Broccoli raab, raw 3083 22 138 Spices, pepper, white 40700 296 138 Spices, pepper, black 34053 251 136 Spices, cumin seed 50372 375 134 Spices, nutmeg, ground 69640 525 133 Plums, raw 6100 46 132 Currants, european black, raw 7957 63 126 Spices, ginger, ground 39041 335 117 Cabbage, red, boiled 3145 27 115 Artichokes, (globe or french), raw 6552 57 115 Lettuce, butterhead (includes boston and bibb types), raw 1423 13 109 Radishes, raw 1750 16 109 Dill weed, fresh 4392 43 102 Baking chocolate, unsweetened, squares 49944 500 100

50-100 ORAC

per Calorie

Babyfood, fruit, peaches 6257 65 96 Cherries, sweet, raw 3747 39 96 Asparagus, raw 2252 24 94 Beet greens, raw 1946 21 92 Broccoli, boiled 2160 24 90 Cabbage, savoy, boiled 2050 24 85 Spices, chili powder 23636 282 84 Apples, Red Delicious, raw. with skin 4275 52 83 Cabbage, red, raw 2496 31 79 Figs, raw 3383 43 79 Babyfood, fruit, apple and blueberry, junior 4822 62 78 Spices, paprika 21932 282 78 Rice bran, crude 24287 316 77 Arugula (rocket), raw 1904 25 76 Gooseberries, raw 3332 44 76 Apples, Granny Smith, raw, with skin 3898 52 75 Pears, dried to 40% moisture (purchased in Italy) 9496 127 75 Asparagus, cooked, boiled, drained 1644 22 74 Spinach, frozen, chopped or leaf, unprepared 1687 23 73 Lettuce, green leaf, raw 1532 21 73 Spinach, raw 1513 23 66 Sorghum, grain, black 21900 339 65 Chives, raw 2094 33 63 Babyfood, fruit, applesauce, strained 4123 66 62 Spices, pepper, red or cayenne 19671 318 62 Apples, Red Delicious, raw, without skin 2936 48 61

Currants, red, raw 3387 56 60 Alfalfa seeds, sprouted, raw 1510 25 60 Lettuce, cos or romaine, raw 1017 17 60 Apples, raw, with skin 3049 52 59 Pomegranates, raw 4479 77 58 Spices, mustard seed, yellow 29257 508 58 Plums, dried (prunes), uncooked 8059 142 57 Cabbage, boiled 856 15 56 Lemon juice, raw 1225 22 56 Apples, Gala, raw, with skin 2828 52 54 Apples, raw, without skin 2573 48 53 Apples, Golden Delicious, raw, with skin 2670 52 51 Pears, green cultivars, with peel, raw 2201 43 51 Grapefruit, raw, pink and red and white, all areas 1640 32 51 Radish seeds, sprouted, raw 2184 43 51 Apples, Fuji, raw, with skin 2589 52 50

25-50 ORAC

per Calorie

Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) 1965 41 48 Broccoli raab, cooked 1590 33 48 Babyfood, fruit, bananas 2658 56 47 Peppers, sweet, green, raw 935 20 47 Lemons, raw, without peel 1346 29 46 Alcoholic Beverage, wine, table, red, Cabernet Sauvignon 4523 98 46 Pomegranate juice, bottled 2681 58 46 Apples, Golden Delicious, raw, without skin 2210 48 46 Broccoli, raw 1510 34 44 Mushrooms, portabella, raw 968 22 44 Cauliflower, green, raw 1360 31 44 Mushrooms, brown, Italian, or Crimini, raw 951 22 43 Cauliflower, green, cooked 1387 32 43 Alcoholic beverage, wine, table, red 3607 85 43 Beets, raw 1776 43 42 Candies, chocolate, dark 20816 510 41 Juice, Blueberry 2359 58 41 Juice, acai blends 1767 45 39 Babyfood, fruit, peaches, junior 2551 65 39 Eggplant, raw 932 24 39 Peaches, raw 1922 50 38 Garlic, raw 5708 149 38 Apricots, raw 1110 29 38 Onions, red, raw 1521 40 38 Alcoholic Beverage, wine, table, red, Merlot 2670 70 38 Candies, semisweet chocolate 18053 479 38 Guava, white-fleshed 2550 68 38 Oranges, raw, navels 1819 49 37 Sauce, salsa, ready-to-serve 1001 27 37 Grapefruit, raw, pink and red, all areas 1548 42 37 Dates, deglet noor 3895 107 36

Parsley, raw 1301 36 36 Juice, Concord grape 2389 67 36 Celery, raw 552 16 35 Savory, fresh 9465 272 35 Raisins, golden seedless 10450 302 35 Alcoholic Beverage, wine, table, red, Zinfandel 2400 70 34 Oranges, raw, all commercial varieties 2103 62 34 Peppers, sweet, yellow, raw 1043 31 34 Lime juice, raw 823 25 33 Cauliflower, boiled 739 23 33 Grapefruit juice, white, raw 1238 39 32 Peppers, sweet, orange, raw 984 31 32 Cranberry juice, unsweetened 1452 46 32 Lettuce, iceberg (includes crisphead types), raw 438 14 32 Mushrooms, white, raw 691 22 31 Juice, black cherry 2370 76 31 Peppers, sweet, red, raw 821 27 31 Tangerines, (mandarin oranges), raw 1627 53 31 Grapes, red, raw 1837 60 31 Pears, red anjou, raw 1746 58 30 Guava, red-fleshed 1990 68 29 Grapes, black 1746 60 29 Cauliflower, raw 870 30 29 Tomato products, canned, sauce 694 24 29 Vegetable juice cocktail, canned 548 19 29 Prune juice, canned 2036 71 29

Apples, dried to 40% moisture (purchsed in Italy) 6681 243 27 Nuts, pecans 17940 691 26 Beans, snap, green, raw 799 31 26 Beans, kidney, red, mature seeds, raw 8606 337 26 Beans, black, mature seeds, raw 8494 341 25 Chocolate syrup 6330 256 25

Below 25

ORAC per

Calorie

Carrots, raw 697 29 24 Beans, pink, mature seeds, raw 8320 343 24 Tomatoes, red, ripe, cooked 423 18 24 Beans, pinto, mature seeds, raw 8033 347 23 Sweet potato, baked in skin 2115 92 23 Onions, raw 913 40 23 Agave, cooked (Southwest) 3074 135 23 Dates, medjool 2387 107 22 Tomato juice, canned 486 22 22 Agave, dried (Southwest) 7524 341 22 Mangos, raw 1300 60 22 Mushrooms, maitake, raw 669 31 22 Vinegar, Red wine 410 19 22 Onions, white, raw 863 40 22 Tomatoes, red, ripe, raw, year round average 387 18 22

Cabbage, raw 529 25 21 Guavas, common, raw 1422 68 21 Nectarines, raw 919 44 21 Lentils, raw 7282 353 21 Apricots, dried to 40% moisture (purchased in Italy) 3234 158 20 Juice, strawberry 1002 49 20 Kiwi, gold, raw 1210 60 20 Spices, garlic powder 6665 331 20 Mushroom, oyster, raw 664 33 20 Onions, sweet, raw 614 31 20 Nuts, walnuts, english 13541 691 20 Beans, snap, green variety, canned, regular pack, solids and liquids 290 15 19 Agave, raw (Southwest) 1294 68 19 Beans, black turtle soup, mature seeds, raw 6416 339 19 Cauliflower, frozen, unprepared 620 33 19 Pumpkin, raw 483 26 19 Pineapple, raw, extra sweet variety 943 51 18 Kiwi fruit, (chinese gooseberries), fresh, raw 862 49 18 Broccoli, frozen, spears, unprepared 496 28 18 Potatoes, Russet, flesh and skin, baked 1680 97 17 Beans, black, mature seeds, boiled 2249 132 17 Grapes, white or green, raw 1018 60 17 Potatoes, russet, flesh and skin, raw 1322 79 17 Milk, chocolate, fluid, commercial, reduced fat 1263 78 16 Juice, cranberrry, 100% - cranberry blend, red 865 53 16 Potatoes, red, flesh and skin, raw 1098 70 16 Orange juice, raw 726 47 15 Potatoes, white, flesh and skin, raw 1058 69 15 Cucumber, with peel, raw 232 15 15 Pear juice, all varieties 704 47 15 Orange juice, canned, unsweetened 703 47 15 Tea, green, ready-to-drink 520 35 15 Carrots, boiled 326 22 15 Nuts, hazelnuts or filberts 9645 655 15 Candies, milk chocolate 7519 530 14 Alcoholic beverage, wine, table, rose 1005 71 14 Nuts, pistachio nuts, raw 7675 562 14 Carrots, baby, raw 436 33 13 Peaches, dried to 40% moisture (purchased in Italy) 4222 325 13 Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw 4343 336 13 Mush, blue corn with ash (Navajo) 684 54 13 Spices, onion powder 4289 341 13 Raisins, seedless 3406 272 13 Pineapple, raw, traditional varieties 562 46 12 Potatoes, red, flesh and skin, baked 1326 109 12 Soybeans, mature seeds, raw 5409 446 12

Avocados, Hass, raw 1922 160 12 Cucumber, peeled, raw 140 12 12 Asparagus, white, raw 296 27 11 Squash, summer, zucchini, includes skin, raw 180 17 11 Sweet potato, raw 902 86 10 Potatoes, white, flesh and skin, baked 1138 109 10 Tea, black, ready-to-drink, plain and flavored 313 30 10 Sweet potato, cooked, boiled, without skin 766 76 10 Fennel, bulb, raw 307 31 10 Bread, butternut whole grain 2104 214 10 Melons, cantaloupe, raw 319 34 9 Leeks, (bulb and lower leaf-portion), raw 569 61 9 Onions, yellow, sauteed 1220 132 9 Apple juice, canned or bottled, unsweetened, without added ascorbic acid 414 45 9 Spices, cardamom 2764 311 9 Watermelon, raw 142 16 9 Babyfood, juice, pear 414 47 9 Squash, winter, butternut, raw 396 45 9 Tea, white, ready-to-drink 264 30 9 Melons, honeydew, raw 253 30 9 Corn, sweet, yellow, raw 728 86 8 Pineapple, raw, all varieties 385 46 8 Soybeans, mature seeds, sprouted, raw 962 122 8 Bread, pumpernickel 1963 251 8 Nuts, almonds 4454 612 7 Cereals ready-to-eat, granola, low-fat, with raisins 2294 327 7 Eggplant, boiled 245 35 7 Papayas, raw 300 43 7 Cereals, ready-to-eat, corn flakes 2359 361 7 Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids 413 64 6 Peas, green, frozen, unprepared 600 93 6 Peppers, sweet, red, sauteed 847 133 6 Beans, pinto, mature seeds, boiled 904 143 6 Cereals, oats, instant, fortified, plain, dry 2308 375 6 Peaches, canned, heavy syrup, drained 436 72 6 Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 522 88 6 Cereals ready-to-eat, oat bran 2183 372 6 Snacks, tortilla chips, low fat, made with olestra, nacho cheese 1858 318 6 Peanut butter, smooth style 3432 588 6 Cereals, oats, quick, uncooked 2169 375 6 Cereals ready-to-eat, toasted oatmeal 2175 378 6 Bread, Multi-Grain (includes whole-grain) 1421 250 6 Beans, navy, mature seeds, raw 1861 337 6 Peanuts, all types, raw 3166 622 5

Bread, Oatnut 1318 263 5 Snacks, tortilla chips, low fat, made with olestra 1549 318 5 Peppers, sweet, green, sauteed 615 127 5 Alcoholic beverage, wine, table, white 392 82 5 Juice, cranberry, white 232 49 5 Cereals, oats, old fashioned, uncooked 1708 375 5 Snacks, popcorn, air-popped 1743 388 4 Catsup 578 133 4 Bananas, raw 795 190 4 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 1517 375 4 Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 1303 338 4 Beans, lima, immature seeds, canned, regular pack, solids and liquids 243 71 3 Nuts, cashew nuts, raw 1948 585 3 Banana, Nam-wa variety 260 95 3 Limes, raw 82 30 3 Mushrooms, shiitake, dried 752 296 3 Nuts, macadamia nuts, dry roasted 1695 716 2 Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 847 364 2 Syrups, maple 590 260 2 Nuts, brazilnuts, dried, unblanched 1419 687 2 Peas, split, mature seeds, raw 524 341 2 Cocoa mix, powder 485 380 1 Nuts, pine nuts, dried 720 629 1 Spices, poppy seed 481 525 1 Olive oil, extra-virgin, w/parsley, home prepared 766 884 1 Olive oil, extra-virgin, w/basil, home prepared 684 884 1 Olive oil, extra-virgin, w/garlic, home prepared 557 884 1 Olive oil, extra-virgin 372 884 0 Olive oil, extra-virgin, w/garlic and red hot peppers, home prepared 219 884 0