Foods With Polyphenols

Most plant-based foods contain polyphenols, like vegetables, fruits, and whole grains. It’s easy to get
enough in your diet to boost your health, but some sources are more nutritious than others.

These eight foods have the highest polyphenol content per serving in addition to their other essential
nutrients.

Berries

Berries are low in calories and high in vitamin C, fiber, and polyphenols, making them an easy addition to
any diet. Chokeberries and elderberries have the highest amounts, with 1,123 and 870 milligrams of
polyphenols per half-cup serving, respectively. Many other common berries have a high content per
half-cup as well, including:

Blueberries with 535 milligrams

Blackcurrant with 485 milligrams

Blackberries, raspberries, and strawberries with about 160 milligrams

Herbs and Spices

To boost your meal with polyphenols, look no further than your spice cabinet. Along with their
polyphenol content, dried herbs and spices often contain a range of nutrients like calcium, magnesium,
and potassium. Seasonings highest in polyphenols include:

Cloves with 542 milligrams per ounce

Peppermint with 427 milligrams per ounce

Star anise with 195 milligrams per ounce

Oregano, celery seed, sage, rosemary, and thyme also have more than 30 milligrams for the same
serving.

Cocoa Powder

While you should limit your sugar intake, cocoa powder is a potent polyphenol source with 516
milligrams per tablespoon. Heating and processing cocoa powder to make chocolate products can
reduce this content, however. For example, dark chocolate has 249 milligrams per tablespoon, while
milk chocolate has just 35 milligrams.

Nuts

Nuts are an easy way to add fiber, protein, and essential fatty acids to your diet, though because they’re
high in calories you should moderate your portions. Most nuts contain polyphenols, but chestnuts come
out on top with 347 milligrams per ounce — about three nuts. Other good choices include hazelnuts and
pecans with 140 milligrams and almonds with 53 milligrams for a one-ounce serving.
Flaxseeds

Flaxseeds are sometimes used to improve digestion and relieve constipation. Along with their high fiber
content, they also have 229 milligrams of polyphenols per tablespoon. You can add flaxseeds to cereal,
sandwiches, and salads, or bake them into cookies and breads.

Vegetables

Experts recommend we eat 2.5 to 3 cups of vegetables per day. Because most vegetables contain
polyphenols, getting enough in your diet helps you benefit from these antioxidants’ health effects. Some
vegetables highest in polyphenols include:

260 milligrams in a small artichoke

168 milligrams in a small red onion

40 grams in a cup of fresh spinach or shallots

Olives

Olives are rich in vitamin E, fatty acids, and polyphenols. Twenty grams of black olives — about five
olives — has 113 milligrams of polyphenols, while the same serving of green olives contains 70
milligrams.

Coffee and Tea

If you start your day with a cup of coffee or tea, you’re already adding polyphenols to your diet. Twenty
grams of coffee, or roughly the amount to make one brewed cup, contains about 35 milligrams of
polyphenols. We consume teas like black, green, or ginger in smaller amounts, but a cup can still add
some polyphenols to your diet.