What Are ORAC Values?
Complete ORAC Foods Ranking
Here’s the comprehensive list of top ORAC value foods. I’ve made the full table collapsible so you can easily browse without scrolling through a massive list:
| Rank | Food Item | ORAC Value (μ mol TE/100g) |
|---|---|---|
| 1 | Cloves, ground | 314,446 |
| 2 | Sumac bran | 312,400 |
| 3 | Cinnamon, ground | 267,536 |
| 4 | Sorghum, bran, raw | 240,000 |
| 5 | Oregano, dried | 200,129 |
| 6 | Turmeric, ground | 159,277 |
| 7 | Acai berry, freeze-dried | 102,700 |
| 8 | Sorghum, bran, black | 100,800 |
| 9 | Sumac, grain, raw | 86,800 |
| 10 | Cocoa powder, unsweetened | 80,933 |
| 11 | Cumin seed | 76,800 |
| 12 | Maqui berry, powder | 75,000 |
| 13 | Parsley, dried | 74,349 |
| 14 | Sorghum, bran, red | 71,000 |
| 15 | Basil, dried | 67,553 |
| 16 | Baking chocolate, unsweetened | 49,926 |
| 17 | Curry powder | 48,504 |
| 18 | Sorghum, grain, hi-tannin | 45,400 |
| 19 | Chocolate, dutched powder | 40,200 |
| 20 | Maqui berry, juice | 40,000 |
| 21 | Sage | 32,004 |
| 22 | Mustard seed, yellow | 29,257 |
| 23 | Ginger, ground | 28,811 |
| 24 | Pepper, black | 27,618 |
| 25 | Thyme, fresh | 27,426 |
| 26 | Marjoram, fresh | 27,297 |
| 27 | Goji berries | 25,300 |
| 28 | Rice bran, crude | 24,287 |
| 29 | Chili powder | 23,636 |
| 30 | Sorghum, grain, black | 21,900 |
| 31 | Chocolate, dark | 20,823 |
| 32 | Flax hull lignans | 19,600 |
| 33 | Chocolate, semisweet | 18,053 |
| 34 | Pecans | 17,940 |
| 35 | Paprika | 17,919 |
| 36 | Chokeberry, raw | 16,062 |
| 37 | Tarragon, fresh | 15,542 |
| 38 | Ginger root, raw | 14,840 |
| 39 | Elderberries, raw | 14,697 |
| 40 | Sorghum, grain, red | 14,000 |
| 41 | Peppermint, fresh | 13,978 |
| 42 | Oregano, fresh | 13,978 |
| 43 | Walnuts | 13,541 |
| 44 | Hazelnuts | 9,645 |
| 45 | Cranberries, raw | 9,584 |
| 46 | Pears, dried | 9,496 |
| 47 | Savory, fresh | 9,465 |
| 48 | Artichokes | 9,416 |
| 49 | Kidney beans, red | 8,459 |
| 50 | Pink beans | 8,320 |
| 51 | Black beans | 8,040 |
| 52 | Pistachio nuts | 7,983 |
| 53 | Currants | 7,960 |
| 54 | Pinto beans | 7,779 |
| 55 | Plums | 7,581 |
| 56 | Chocolate, milk chocolate | 7,528 |
| 57 | Lentils | 7,282 |
| 58 | Agave, dried | 7,274 |
| 59 | Apples, dried | 6,681 |
| 60 | Garlic powder | 6,665 |
| 61 | Blueberries | 6,552 |
| 62 | Prunes | 6,552 |
| 63 | Sorghum, bran, white | 6,400 |
| 64 | Lemon balm, leaves | 5,997 |
| 65 | Soybeans | 5,764 |
| 66 | Onion powder | 5,735 |
| 67 | Blackberries | 5,347 |
| 68 | Garlic, raw | 5,346 |
| 69 | Cilantro leaves | 5,141 |
| 70 | Wine, Cabernet Sauvignon | 5,034 |
| 71 | Raspberries | 4,882 |
| 72 | Basil, fresh | 4,805 |
| 73 | Almonds | 4,454 |
| 74 | Dill weed | 4,392 |
| 75 | Cowpeas | 4,343 |
| 76 | Apples, red delicious | 4,275 |
| 77 | Peaches, dried | 4,222 |
| 78 | Raisins, white | 4,188 |
| 79 | Apples, granny smith | 3,898 |
| 80 | Dates | 3,895 |
| 81 | Wine, red | 3,873 |
| 82 | Strawberries | 3,577 |
| 83 | Peanut butter, smooth | 3,432 |
| 84 | Currants, red | 3,387 |
| 85 | Figs | 3,383 |
| 86 | Cherries | 3,365 |
| 87 | Gooseberries | 3,277 |
| 88 | Apricots, dried | 3,234 |
| 89 | Peanuts, all types | 3,166 |
| 90 | Cabbage, red | 3,145 |
| 91 | Broccoli | 3,083 |
| 92 | Apples | 3,082 |
| 93 | Raisins | 3,037 |
| 94 | Pears | 2,941 |
| 95 | Agave | 2,938 |
| 96 | Blueberry juice | 2,906 |
| 97 | Cardamom | 2,764 |
| 98 | Guava | 2,550 |
| 99 | Lettuce, red leaf | 2,380 |
| 100 | Concord grape juice | 2,377 |
Key Takeaways from the Data
Spices Dominate: Notice how spices like cloves, cinnamon, and turmeric occupy the top spots. However, remember that we typically consume these in small quantities.
Berry Power: Berries consistently show high ORAC values, with acai, maqui, and goji berries leading the pack among fruits.
Unexpected Heroes: Some surprising entries include dark chocolate, pecans, and artichokes, which all rank higher than many fruits.
How to Use This Information
1. Focus on Variety: Don’t just eat the top-ranked foods. Incorporate a rainbow of fruits, vegetables, nuts, and spices.
2. Consider Serving Sizes: While cloves have an astronomical ORAC value, you’ll likely only use a pinch. A bowl of blueberries provides more antioxidants in a typical serving.
3. Balance is Key: High-ORAC foods should complement an already balanced diet rich in whole foods.
Important Note About ORAC Values
Remember that ORAC values represent potential antioxidant capacity measured in laboratory settings. The relationship between these values and actual health benefits in the human body is complex and not fully understood. Use this list as a guide, not gospel.
Disclaimer
This article is for informational purposes only and is not intended as medical advice. Please consult with a healthcare professional before making any significant changes to your diet.
