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.
[10][3]
Food ORAC scores - USDA
| Prune |
1 cup |
14,582 |
| 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 |
| Cranberry |
1 cup raw (whole berries) |
9,584 |
| Blueberry |
1 cup raw (cultivated berries) |
9,019 |
| Artichoke hearts |
1 cup, cooked |
7,904 |
| Raw unprocessed Cocoa bean |
1 oz |
7.840 |
| Blackberry |
1 cup raw (cultivated berries) |
7,701 |
| 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 |
| Chokeberry |
1 oz |
4,497 |
| 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
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