Foods High in Antioxidants: USDA Chart and What the Science Says

Foods high in antioxidants include red bell peppers, strawberries, citrus fruits, kiwifruit, broccoli, leafy greens, tomatoes, sweet potatoes and carrots, nuts and seeds such as sunflower seeds and almonds, plus berries, beans, dark chocolate, coffee, tea and spices. Some antioxidants are nutrients USDA measures directly, such as vitamin C, vitamin E, beta-carotene, lycopene, lutein and selenium; others are plant compounds called polyphenols. Below is a USDA chart of antioxidant rich foods and other foods rich in antioxidants, an explanation of what are antioxidants, why the old ORAC antioxidant scores were withdrawn, and what clinical trials found when antioxidants were taken as pills.

Peptide Labs does not sell foods. This article is general nutrition information, not medical advice. One product we carry that lists vitamin C is mentioned below with label facts only.

What are antioxidants?

The NIH Office of Dietary Supplements (ODS) describes antioxidants as substances that protect cells from free radicals, unstable molecules with an unshared electron. The body makes reactive oxygen species when it turns food into energy, and it is also exposed to free radicals from cigarette smoke, air pollution and sunlight. Free radical damage might contribute to heart disease and cancer, which is why antioxidants attracted so much interest.

• Vitamin C is water soluble and, according to ODS, helps regenerate other antioxidants, including vitamin E.
• Vitamin E is fat soluble and limits the oxidation of fats; nuts, seeds and vegetable oils are among the richest sources.
• Carotenoids are plant pigments. Beta-carotene can be converted to vitamin A, while lycopene, lutein and zeaxanthin are not. See our lutein guide and our astaxanthin guide for two related carotenoids.
• Selenium is a mineral the body builds into proteins with antioxidant activity; our selenium guide covers it in detail.
• Polyphenols, including flavonoids, are found in berries, tea, coffee, cocoa, beans and spices. They are not listed in the standard USDA nutrient tables.

Foods high in antioxidants: USDA chart

Values come from the USDA FoodData Central SR Legacy database, converted to common servings, with percent Daily Value (%DV) based on the FDA’s adult Daily Values. Carotenoids such as lycopene and lutein have no Daily Value, so their amounts are shown in milligrams. A food with 20% DV or more per serving counts as a high source.

ODS lists citrus fruits, red and green peppers, kiwifruit, broccoli, strawberries and Brussels sprouts as top vitamin C foods, and nuts, seeds and vegetable oils as top vitamin E foods, which the chart reflects. Vitamin C is sensitive to heat, so cooking can reduce it; raw peppers, fruit and salads keep more. Carotenoids are spread across orange and dark green vegetables, which is one practical reason to eat a mix of colors. Many of these foods also appear on our superfood list, alongside cheaper everyday options.

Antioxidant scores: why ORAC was withdrawn

For years, packages advertised ORAC (oxygen radical absorbance capacity) scores, a test-tube measure of antioxidant activity. In 2012 the USDA’s Nutrient Data Laboratory removed its ORAC database from its website, citing mounting evidence that these values have no relevance to the effects of specific compounds, including polyphenols, on human health. USDA also noted that ORAC values were routinely misused by food and supplement companies to promote their products.

Laboratory rankings still exist. A 2010 analysis of 3,139 foods, beverages, spices, herbs and supplements in Nutrition Journal found that spices and herbs were among the highest per 100 grams, and that berries, chocolate, coffee and nuts stood out among common foods, with walnuts reaching 33.3 mmol per 100 grams. Plant-based foods had a median antioxidant content about 9 times that of animal-based foods. The authors cautioned that a food’s antioxidant content does not tell you how much is absorbed or what it does in the body’s cells. Read any single antioxidant number on a label as marketing rather than a health measure.

Antioxidant supplements: what clinical trials found

Observational studies consistently find that people who eat more vegetables and fruits have lower risks of chronic diseases, according to the NIH National Center for Complementary and Integrative Health (NCCIH). When researchers tested isolated antioxidants as pills in randomized trials, the results were disappointing and sometimes concerning:

• Beta-carotene in smokers: in the ATBC trial of 29,133 male Finnish smokers, beta-carotene supplements were linked to 18% more lung cancer. In CARET, 18,314 smokers, former smokers and asbestos-exposed workers given beta-carotene plus vitamin A had a 28% higher lung cancer risk.
• Vitamin E: in the SELECT trial of 35,533 relatively healthy men, vitamin E supplements raised prostate cancer risk by 17%. ODS adds that two clinical trials found more hemorrhagic stroke in people taking vitamin E, and that trials have not shown vitamin E pills lower heart disease.
• Pooled evidence: a 2012 Cochrane review of 78 randomized trials with 296,707 participants found that, in the most reliable trials, beta-carotene and vitamin E supplements were associated with slightly higher mortality, while vitamin A, vitamin C and selenium showed no significant effect either way.
• Official position: the US Preventive Services Task Force (2022) recommends against beta-carotene or vitamin E supplements for preventing heart disease or cancer.

NCCIH notes one exception area, age-related macular degeneration, where a specific supplement formula has been studied; that decision belongs with an eye doctor. Beta-carotene from food is a different matter: ODS says the most common effect of eating a lot of it is carotenodermia, a harmless yellow-orange skin tint. Smokers and former smokers should avoid supplements with large amounts of beta-carotene, a point our multivitamin for men guide also covers.

Supplement antioxidants also add up with food. For example, Metamucil Fiber Gummies with Vitamins C, D, B12 list vitamin C (ascorbic acid) at 100% DV per three-gummy serving alongside 5 grams of fiber, and the label advises consulting a physician first if you take medication or are pregnant or breastfeeding. A cup of strawberries supplies about the same vitamin C. Our third-party testing guide explains quality seals if you do use supplements.

Simple ways to eat more antioxidant rich foods

• Add a raw vitamin C food to meals: sliced peppers, citrus, kiwifruit or strawberries.
• Rotate orange and dark green vegetables, such as carrots, sweet potatoes, spinach and collards, for carotenoids.
• Use nuts and seeds as snacks or toppings for vitamin E, keeping portions in mind because they are calorie dense.
• Keep frozen berries, canned tomatoes and canned beans on hand for easy polyphenol and fiber sources.
• Drink tea or coffee if you already enjoy them; our green tea guide and matcha guide cover caffeine and safety.
• Go easy on Brazil nuts: ODS says one nut can supply more than the Daily Value for selenium, and the upper limit is only about seven times the RDA.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, smoke, or are pregnant. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Superfoods: What the Label Means and a USDA Superfood List, Vitamin C Supplement: Benefits, Side Effects and Label Checks, Green Tea Benefits: What the Research Shows, Caffeine and Side Effects.