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ORAC, or Oxygen Radical Absorbance Capacity, is a method of measuring antioxidant capacities of different foods.

ORAC was developed by scientists at the National Institute on Aging in the National Institutes of Health (NIH) in Baltimore, Maryland, and in 2007, scientists with the United States Department of Agriculture published an updated list of ORAC values for 277 foods commonly consumed by the U.S. population (fruits, vegetables, nuts, seeds, spices, grains, etc.).

Of the foods tested, varieties of berries, spices and legumes are those that rank the most highly in their ability to neutralize free radicals. Here is a list of the most antioxidant-rich foods, listed from highest to lowest.

Cloves, dried, ground314,446
Cinnamon, dried, ground267,536
Oregano, dried200,129
Turmeric, ground159,277
Sorghum, bran, black100,800
Cocoa powder, natural (non-dutched)80,933
Cumin seed, dried76,800
Parsley, dried74,349
Basil, dried67,553
Curry powder, dried48,504
Cocoa powder, dutched40,200
Sage, fresh32,004
Mustard seed29,257
Pepper, black27,618
Thyme, fresh27,426
Marjoram, fresh27,297
Rice bran24,287
Chili powder, dried23,636
Ginger, ground21,867
Chocolate, dark20,823
Paprika, dried17,919
Tarragon, fresh15,542
Ginger root, raw14,840
Sorghum grain, red14,000
Peppermint, fresh13,978
Oregano, fresh13,970
Walnuts, english13,541
Cranberries, raw9584
Pears, dried9496
Savory, fresh9465
Artichokes, boiled9416
Beans, red kidney8459
Beans, black8040
Currants, European, black, raw7960
Beans, pinto, raw7779
Plums, black diamond, w/ peel7581
Lentils, raw7282
Agave, dried7274
Garlic powder6665
Artichokes, raw6552
Blueberries, raw6552
Plums, raw6259
Leeks, bulb + lower leaf, raw5997
Soybeans, raw5764
Onion powder5735
Garlic, raw5346
Cilantro, raw5141
Cabernet Sauvignon5034
Raspberries, raw4882
Basil, fresh4805
Almonds, raw4454
Dill, fresh4392
Blackeyed peas, raw4343
Apples, Red Delicious (with skin)4275
Peaches, dried4222
Apples, Granny Smith (with skin)3898
Dates, deglet noor3895
Strawberries, raw3577
Peanut butter, smooth w/ salt3432
Currants, red raw3387
Figs, raw3383
Cherries, sweet, raw3365
Peanuts, raw3166
Pears, raw2941
Agave, cooked2938
Apples, Gala (with skin)2828
Cardamom, dried2764
Apples, Fuji (with skin)2599
Guava, white-fleshed2550
Dates, medjool2387
Broccoli, cooked, boiled2386
Lettuce, red leaf2380
Cabbage, red, raw2252
Oat bran cereal2183
Quick oats, dry2169
Asparagus, raw2150
Sweet potato, baked w/skin2115
Chives, raw2094
Cabbage, savoy, cooked, boiled2050
Prune juice2036
Guava, red-fleshed1990
Bread, pumpernickel1963
Cashew nuts1948
Avocado, Haas1933
Arugula, raw1904
Oranges, navel, raw1819
Peaches, raw1814
Beets, raw1767
Pears, red anjou1746
Popcorn, air-popped1743
Radishes, raw1736
Old fashioned oats, dry1708
Macadamia nuts, dry roasted1695
Spinach, frozen1687
Potatoes, russet, flesh + skin, baked1680
Asparagus, boiled1644
Mandarin oranges, raw1620
Broccoli raab, cooked1552
Grapefruit, pink, raw1548
Onions, red, raw1521
Spinach, raw1515
Alfalfa sprouts1510
Lettuce, romaine1447
Lettuce, butterhead1423
Bread, mixed grain1421
Brazil nuts, raw1419
Broccoli, raw1362
Parsley, raw1301
Grapes, red, raw1260
Green tea1253
Agave, raw1247
Grapefruit juice, white1238
Lemon juice, raw1225
Onions, yellow, sauteed1220
Kiwi, gold1210
Extra virgin olive oil1150
Grapes, green, raw1118
Onions, raw1034
Mangos, raw1002
Peppers, sweet, orange, raw984
Peppers, sweet, yellow, raw965
Eggplant, raw933
Peppers, sweet, green, raw923
Beans, pinto, boiled904
Onions, white, raw863
Chickpeas, raw847
Peppers, sweet, red, sauteed847
Cauliflower, raw829
Lime juice, raw823
Peppers, sweet, red, raw791
Sweet potato, boiled w/o skin766
Beans, green, sanp, raw759
Nectarines, raw750
Peas, yellow, mature, raw741
Corn, sweet, yellow, raw728
Orange juice, raw726
Peppers, sweet, yellow, grilled 694
Tomato sauce, canned694
Carrots, raw666
Cauliflower, cooked, boiled620
Pine nuts616
Peppers, sweet, green, sauteed615
Peas, green, frozen600
Apple cider vinegar564
Tomatoes, plum, raw546
Peas, split, mature, raw524
Cabbage, raw508
Celery, raw497
Tomato juice, canned486
Pumpkin, raw483
Lettuce, iceberg438
Poppy seed, dried418
Red wine vinegar410
Tomatoes, ripe, cooked406
Butternut squash, raw396
Pineapple, raw385
Cantaloupe, raw315
Fennel bulb, raw307
Beans, snap, canned290
Eggplant, cooked, boiled245
Honeydew melon241
Summer squash, with skin180
Watermelon, raw142
Cucumber, peeled, raw126


Cao G, Alessio H, Cutler R (1993). "Oxygen-radical absorbance capacity assay for antioxidants". Free Radic Biol Med 14 (3): 303-11. PMID 8458588. Ou B, Hampsch-Woodill M, Prior R (2001). "Development and validation of an improved oxygen radical absorbance capacity assay using fluorescein as the fluorescent probe". J Agric Food Chem 49 (10): 4619-26. PMID 11599998. Oxygen Radical Absorbance Capacity of Selected Foods - 2007; Nutrient Data Laboratory, Agricultural Research Service, United States Department of Agriculture, November 2007. Huang D, Ou B, Prior R (2005). "The chemistry behind antioxidant capacity assays". J. Agric. Food Chem. 53 (6): 1841-56. PMID 15769103.Nutrient Data Laboratory, Agriculture Research Service, US Department of Agriculture, Oxygen radical absorbance capacity (ORAC) of Selected Foods - 2007.