Gallery

Top Food Sources of Flavonoids

All flavonoid and food quantities are milligrams of flavonoid content per 100 grams of food (by fresh weight) or per 100 ml for fluids. Dried foods are also per 100 mg of fresh weight. Data sources are [1], if no reference is given; otherwise, sources are as cited. Most values are from [1], the Phenol Explorer, or [2], the USDA Flavonoid Database. Phenol Explorer values often combine flavonoids with related compounds, such as the glucoside form of the compound, yielding higher numbers.

Raw foods are much higher in flavonoids than their cooked counterparts. Heat destroys much of the flavonoid content of any food.

1. Isoflavones

Daidzein
94.50 Soy flour defatted [3]
77.31 Soy flour
33.52 Soybeans roasted
12.78 Soy edamame
0.80 Beans black
0.48 Peanuts
0.30 Beans white

Genistein and Genistin
146.50 Soy flour defatted [3]
50.06 Soy flour
0.60 Beans black
0.20 Beans white
0.03 Peanuts

Glycitein and Glycitin
21.91 Soy flour
12.90 Soy flour defatted [3]

2. Flavonols

Isorhamnetin
331.24 Parley, dried [2]
43.50 Dill
33.52 Sea-buckthornberry, pure juice
23.60 Kale [2]
12.20 Onion, yellow, raw
9.30 Fennel leaves
4.58 Onion, red [2]

Kaempferol
289.59 Capers
205.48 Saffron
46.80 Kale [2]
26.74 Kale [1]
26.67 Dill
25.15 Broccoli, raw
12.30 Chia seeds, raw [2]
7.84 Broccoli, raw [2]
6.50 Fennel leaves
6.20 Goji berries [2]

Myricetin
65.21 Walnut
19.80 Fennel leaves
16.02 Blackcurrant raw
15.92 Blueberry high-bush
14.84 Parsley fresh [2]
13.65 Bilberry bog
11.40 Goji berries [2]
6.73 Carob flour [2]
1.98 Blueberry low-bush

Quercetin
365.12 Capers
170.00 Lovage
138.22 Red Onion
97.31 Black Chokeberry
62.44 Yellow Onion
56.87 Red Lettuce raw
55.15 Dill fresh
46.80 Fennel Leaves
42.00 Black Elderberry
39.26 American cranberry
38.78 Carob flour [2]
25.00 Dark chocolate
22.58 Kale [2]
18.42 Chia seeds, raw [2]
13.60 Goji berries [2]
3.26 Broccoli, raw [2]

3. Flavones (2)

Apigenin
4503.50 Parley, dried [2]
302.00 Parsley, fresh
295.00 Verbena
215.46 Parsley fresh [2]
158.00 Celery seed
128.00 Black Sorghum bran [4]
125.05 Peppermint
96.21 Celery leaves
7.48 Artichoke

Luteolin
1231.00 Celery Seed
1181.25 Peppermint dried
762.40 Celery Seed [2]
495.00 Verbena
354.00 Mexican oregano
120.00 Black Sorghum bran [4]
67.73 Celery Leaves
50.4 Globe Artichoke
19.75 Parley, dried [2]
1.09 Parsley fresh [2]

4. Flavanones

Eriodictyol
8131.83 Peppermint dried
85.33 Mexican oregano dried
13.82 Lemon juice
5.45 Lime juice

Hesperetin
480.65 Peppermint dried
74.89 Tangelo juice [2]
52.68 Orange juice from concentrate
36.11 Tangerine juice from concentrate

Naringenin
372.00 Mexican oregano dried
127.50 Peppermint dried
55.05 Rosemary fresh
42.51 Tangelo juice [2]
12.5 Artichoke
2.14 Orange juice [2]

5. Flavan-3-ols

Catechins
265.00 Merlot Wine Flour (grape skins and seeds) [6]
107.75 Cocoa, powder [2]
36.71 Cocoa, powder processed with alkali (Dutch) [2]
74.63 Grape Seeds [2]
50.75 Carob Flour [2]
24.70 Plum, prune, pure juice
21.88 Tea [Black], infusion
20.50 Chocolate, dark 100 g (3.5 oz)
20.41 Chocolate, milk, beverage per cup
8.65 Chocolate, milk, beverage per 100 ml
6.36 Strawberry, raw
6.01 Tea, green, brewed [2]
5.46 Grape [Black]
4.78 Nectarine, peeled
4.72 Nectarine, whole
4.60 Apple juice per cup (8 fl. oz)
5.47 Peach, peeled
2.33 Peach, whole

Epicatechins and Epigallocatechins
293.00 Merlot Wine Flour (grape skins and seeds) [6]
196.43 Cocoa powder [2]
56.60 Cocoa, powder processed with alkali (Dutch) [2]
139.52 Carob Flour [2]
125.65 Tea, green, brewed [2]
93.31 Grape Seeds [2]
69.45 Tea, white, brewed [2]
55.8 Tea, green, decaf [2]
27.59 Tea [Black], infusion

Theaflavins
12.44 Tea [Black], infusion [2]

Thearubigin
81.30 Tea [Black], infusion [2]

6. Proanthocyanidins
polymers (>10 units)
[very high] Black Sorghum bran
1529.15 Sorghum whole grain
1404.67 Cocoa powder
542.60 Black chokeberry
420.58 Chocolate, dark
322.40 Hazelnut, raw
260.40 Lowbush blueberry, raw
223.00 Pecans
129.00 Highbush blueberry, raw
122.50 Pistachio
113.64 Blackcurrant, raw
89.07 Plum, fresh
86.45 Chocolate, milk
80.30 Almond
75.80 Strawberry, raw
44.60 Grape [Black]

7. Anthocyanidins

Total Anthocyanidins
1010.00 Black Sorghum bran [5] – Cyanidin, Pelargonidin, Peonidin totaled

Cyanidin
1314.85 Black Elderberry
875.98 Black Chokeberry (Aroniaberries; Aronia Berry)
669.01 Black Raspberries [2]
187.34 Blackcurrant
172.59 Blackberry
162.00 Sweet Cherry
85.26 Bilberry raw [2]
82.97 Black Olive
42.48 Plum
24.25 Lowbush blueberry, raw
9.98 Highbush blueberry, raw
Black Sorghum bran [4] – quantity unknown

Delphinidin
391.59 Blackcurrant, raw
97.59 Bilberry raw [2]
45.66 Highbush blueberry, raw
45.80 Lowbush blueberry, raw
6.50 Red Onion raw

Malvidin
75.92 Lowbush blueberry, raw
58.80 Grape [Black]
47.76 Highbush blueberry, raw
39.22 Bilberry raw [2]
39.00 Red Grapes [2]

Pelargonidin
68.41 Strawberry, raw
16.69 Black Raspberries [2]
15.09 Common bean [Black], raw
6.36 Red raspberry, raw
Black Sorghum bran [4] – quantity unknown

Peonidin
35.79 American cranberry
20.28 Highbush blueberry [2]
20.45 Bilberry raw [2]
12.59 Lowbush blueberry, raw
8.17 Sweet cherry, raw
6.14 Grape [Black]
5.31 Plum, fresh
4.25 Lingonberry, raw
1.83 Highbush blueberry, raw
Black Sorghum bran [4] – quantity unknown

Petunidin
42.69 Bilberry raw [2]
30.53 Highbush blueberry, raw [2]
28.76 Highbush blueberry, raw
28.67 Lowbush blueberry, raw
9.55 Blackcurrant, raw
2.81 Grape [Black]

8. Polyphenols, total

Adzuki bean, raw 8970.00
Spearmint, dried 6575.00
Cocoa, powder 5624.23
Lentils, whole, raw 3697.30
Capers 3600.00
Parsley, dried 1584.67
Walnut 1574.82
Pistachio 1420.00

Endnotes:
[1] Phenol Explorer, Complete composition data (2016-12-10). Attribution:
Rothwell JA, Pérez-Jiménez J, Neveu V, Medina-Ramon A, M’Hiri N, Garcia Lobato P, Manach C, Knox K, Eisner R, Wishart D, Scalbert A. (2013) Phenol-Explorer 3.0: a major update of the Phenol-Explorer database to incorporate data on the effects of food processing on polyphenol content. Database, 10.1093/database/bat070

[2] USDA Database for the Flavonoid Content of Selected Foods
Release 3.1 December 2013; Slightly revised, May 2014

[3] Eldridge, Arthur C. “Determination of isoflavones in soybean flours, protein concentrates, and isolates.” Journal of Agricultural and Food Chemistry 30.2 (1982): 353-355.
https://pubs.acs.org/doi/abs/10.1021/jf00110a035?journalCode=jafcau

[4] Awika, Joseph M., Lloyd W. Rooney, and Ralph D. Waniska. “Anthocyanins from black sorghum and their antioxidant properties.” Food Chemistry 90.1-2 (2005): 293-301.

[5] Awika, Joseph M., Lloyd W. Rooney, and Ralph D. Waniska. “Properties of 3-deoxyanthocyanins from sorghum.” Journal of Agricultural and Food Chemistry 52.14 (2004): 4388-4394.
https://pubs.acs.org/doi/abs/10.1021/jf049653f

[6] Montealegre, R. Rodríguez, et al. “Phenolic compounds in skins and seeds of ten grape Vitis vinifera varieties grown in a warm climate.” Journal of Food Composition and Analysis 19.6-7 (2006): 687-693.

Advertisements

Comments are closed.