Food Sources
Values are expressed as the sum of the lipid soluble (e.g. carotenoid) and water-soluble (e.g. phenolic) antioxidant fractions (i.e., “total ORAC”) reported as in micromoles trolox equivalents (TE) per 100 gram sample, and are compared to assessments of total polyphenol content in the samples.
These values are considered biologically irrelevant by the EFSA and USDA.
| Food | Serving size | ORAC, Trolox equiv., umol per 100 g |
|---|---|---|
| Raw unprocessed Cocoa bean | 100 grams | 28,000 |
| Chokeberry | 100 grams | 16,062 |
| Small Red Bean | ½ cup dried beans | 13,727 |
| Wild blueberry | 1 cup | 13,427 |
| Red kidney bean | ½ cup dried beans | 13,259 |
| Pinto bean | ½ cup | 11,864 |
| Blueberry | 1 cup (cultivated berries) | 9,019 |
| Cranberry | 1 cup (whole berries) | 8,983 |
| Artichoke hearts | 1 cup, cooked | 7,904 |
| Blackberry | 1 cup (cultivated berries) | 7,701 |
| Prune | ½ cup | 7,291 |
| Raspberry | 1 cup | 6,058 |
| Strawberry | 1 cup | 5,938 |
| Red Delicious apple | 1 apple | 5,900 |
| Granny Smith apple | 1 apple | 5,381 |
| Pecan | 1 oz | 5,095 |
| Sweet cherry | 1 cup | 4,873 |
| Black plum | 1 plum | 4,844 |
| Russet potato | 1, cooked | 4,649 |
| Black bean | ½ cup dried beans | 4,181 |
| Plum | 1 plum | 4,118 |
| Gala apple | 1 apple | 3,903 |
| Pomegranate | 100 grams | 2,860 |
With nearly all vegetables, conventional boiling can reduce the ORAC value by up to 90%, while steaming retains more of the antioxidants.
Read more about this topic: Oxygen Radical Absorbance Capacity
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