Bart Maes

The top 6 and top 60 foods with the highest polyphenol content.

A French research team has measured the total polyphenol content of an enormous amount of common foods. Below is a list. Herbs have the highest polyphenol content followed by fruits such as berries of all kinds.

Polyphenols can be measured in different ways. Often by high pressure liquid chromatography and of proanthocyanidin oligomers. But also by chromatography after hydrolysis of the glycosides and esters. Expressed in mg/100g. As below:

Top 6 foods with the highest polyphenol content per 100 grams:

1. Cloves, 15 000mg
2. Peppermint, 11 900mg
3. Olive leaf, 10 800mg
4. Star anise, 5 400mg
5. Brown algae: 4600mg
6. Cocoa powder, 3400mg

Polyphenol-rich drinks:

1. Coffee, 200mg
2. Red wine, 100mg
3. Black tea, 102mg
4. Green tea, 89mg

Polyphenol-rich herbs:

1. cloves,15,000mg,
2. Peppermint, 11 900mg
3. Star Anise, 5400mg
4. Oregano, 2300mg
5. Celery Seed, 2000mg
6. Sage dried, 1200mg
7. Rosemary, 1000mg
8. Capers, 650mg
9. Basil dried, 320mg
10. Parsley, 280mg
11. Brussels sprouts, 260mg
12. Ginger, 200mg
13. Cinnamon, 48mg

Polyphenol-rich fruits:

1. Black Elderberry: 1300mg
2. Khaki (sharon): 1000mg,
3. Blueberries: 850mg
4. Blackcurrant: 750mg
5. Strawberries: 230 – 264 mg
6. Lychee: 223mg,
7. Raspberries: 215mg
8. Plums fresh or dried: 190 to 350mg
9. Raisins: 196mg
10. Apples: 130 -180mg
11. Apricots: 180mg
12. Black grapes: 160mg
13. Dates: 99mg

Polyphenol-rich olive products:

1. Olive leaf, 2000 to 10800 mg
2. Olive leaf extract, 750 to 25,000mg
3. Black olives, 550mg
4. Green olives, 340mg
5. Olive oil, 60mg

Polyphenol-rich nuts:

1. Cocoa powder, 3400mg
2. Dark chocolate, 1600 mg
3. Chestnut, 1200mg
4. Hazelnuts, 495 mg
5. Pecans, 490mg
6. Almonds, 180mg
7. Walnuts, 28mg

Polyphenol-rich vegetables and beans:

1. Artichoke hearts, 260 to 321mg
2. Brussels sprouts, 257mg
3. Spinach, 110mg
4. Shallots, 104mg to 113mg
5. Onions, 74mg
6. Black beans, 60mg
7. Broccoli, 98mg

Top 4 Polyphenol Rich Flours:

1. Flaxseed meal, 1500mg
2. Soy flour, 450mg
3. Whole wheat flour, 70mg
4. Whole grain oats, 37mg

Source: Sum of the content of individual polyphenols as determined by chromatography and of proanthocyanidin oligomers as determined by direct-phase high-performance liquid chromatography.