Foods and Teas That Contain Epigallocatechin

December 29, 2025 •

4 min read

According to research published in the journal Molecules, epigallocatechin gallate (EGCG), a specific type of epigallocatechin, accounts for over 50% of the catechins found in green tea leaves. This makes green tea one of the most potent and well-known dietary sources of this beneficial antioxidant, but it is far from the only one. Exploring other foods rich in this compound can diversify your diet and boost your antioxidant intake.

Quick Summary

Epigallocatechin (EGC), particularly its most active form EGCG, is an antioxidant found predominantly in green tea. Other sources include certain fruits, nuts, and specific preparations of dark chocolate. The concentration varies significantly depending on the food, its processing, and preparation methods.

Key Points

Green Tea is the Richest Source: Unrivaled in EGCG concentration, with matcha and other minimally processed types offering the highest levels.
Berries Are a Flavorful Source: Fruits like strawberries, raspberries, and cranberries provide smaller, but still beneficial, amounts of epigallocatechin.
Nuts Offer Trace Amounts: Pecans, pistachios, and hazelnuts contribute to overall catechin intake in trace amounts.
Dark Chocolate is Rich in Catechins: Varieties with high cacao content (70%+) offer a source of catechins, including some EGCG.
Maximize Absorption with Vitamin C: Adding a source of Vitamin C, like lemon juice, to your green tea can help increase the bioavailability of its catechins.
Consider Consumption Time: For maximum absorption, some studies suggest consuming catechins from supplements or strong tea infusions on an empty stomach, though this is not suitable for everyone.
Processing Affects Content: The oxidation process used for black tea significantly reduces its epigallocatechin content compared to green and white teas.

The Power of Epigallocatechin: Beyond Green Tea

Epigallocatechin (EGC), most notably its gallated form, epigallocatechin gallate (EGCG), is a type of catechin, which is a powerful antioxidant and a subgroup of plant-based compounds known as polyphenols. These compounds are celebrated for their potential to help protect the body's cells and tissues from damage caused by free radicals. While green tea is widely recognized as the richest source, a variety of other foods also offer smaller but significant amounts of EGC, allowing for a broader dietary approach to increasing your intake.

Green Tea: The Unrivaled Source

Green tea, derived from the leaves of the Camellia sinensis plant, is an exceptionally concentrated source of epigallocatechin. The minimal processing involved in creating green tea preserves its high levels of catechins, including EGC and EGCG. Matcha, a powdered form of specially grown and processed green tea, is often cited as having even higher concentrations of EGCG than traditionally brewed green tea. White and oolong teas also contain EGC, though generally in lesser amounts than green tea, while black tea has significantly lower levels due to the oxidation process it undergoes.

To maximize the EGCG content of your green tea, a few preparation techniques can make a difference. Brewing with water that is not quite boiling (around 160–175°F or 70–80°C) and steeping for a shorter time can prevent the degradation of catechins, which are sensitive to high heat.

Fruits High in Epigallocatechin

Beyond tea, several fruits provide a source of epigallocatechin and other beneficial catechins. Incorporating these into your diet offers a delicious way to boost your antioxidant levels. Some of the most notable fruits include:

Berries: Strawberries, blackberries, raspberries, and cranberries all contain measurable amounts of EGC and other catechins.
Apples: The skin of apples is particularly rich in catechins, so eating the whole fruit is recommended.
Cherries: Both sweet and tart cherries contain small quantities of EGC.
Avocados: This creamy fruit contains EGC, along with healthy fats and other vitamins.
Pears and Peaches: These stone fruits also contribute to a varied intake of catechins.

Nuts and Other Sources

Certain nuts can also be a part of your EGCG-rich diet. Pecans, pistachios, and hazelnuts contain modest levels of this compound. While the quantities are not as high as in tea, including a handful of these nuts as a snack can add to your total intake of healthy plant compounds.

Dark chocolate is another source of catechins, including EGCG, but the content can vary significantly based on processing. Choose dark chocolate with a high cacao percentage (70% or more) to maximize catechin content.

Comparison of Epigallocatechin Sources

To help you compare the levels of EGCG and related catechins, here is a table illustrating the varying concentrations in common sources based on available data. Note that these values can differ based on product quality, processing, and preparation methods.


Food/Beverage	Primary Type of Catechin	Relative Epigallocatechin Content (Approximate)
Matcha Green Tea	EGCG	Very High (highest concentration)
Brewed Green Tea	EGCG	High
White Tea	EGCG	Moderate
Brewed Black Tea	EGCG (converted)	Low
Dark Chocolate (70%+ Cacao)	Epicatechin, Some EGCG	Moderate
Strawberries	EGCG	Low
Blackberries	EGCG	Low
Pecans	EGCG	Very Low (Trace)
Apples (with skin)	EGCG, Epicatechin	Low
Red Wine	Catechin, Epicatechin	Very Low (Trace)

Maximizing Epigallocatechin Bioavailability

Simply consuming foods with epigallocatechin is not enough; its bioavailability (how well the body absorbs and utilizes the compound) is notoriously poor. To enhance absorption, consider the following strategies:

Consume on an empty stomach: Research suggests that consuming EGCG supplements or strong infusions of tea without food can significantly increase absorption.
Add Vitamin C: Ascorbic acid (Vitamin C) can protect catechins from degradation and increase their absorption in the digestive tract. A splash of lemon juice in your green tea is a great way to do this.
Pair with specific compounds: Certain food combinations can also help. For instance, piperine, a compound found in black pepper, has been shown to increase EGCG bioavailability.

Conclusion

While green tea, particularly matcha, remains the most concentrated source of epigallocatechin, a wide range of other foods contributes to a balanced intake of this powerful antioxidant. By incorporating fruits like berries, nuts like pecans, and quality dark chocolate into your diet, you can enjoy a variety of flavors while supporting your health. Remember to consider factors like preparation methods and food pairings to maximize the bioavailability of these beneficial compounds. For individuals with specific health conditions, such as those related to HPV, supplementation with high-quality green tea extracts may be beneficial, as shown in studies. Always consult with a healthcare professional before starting any new supplement regimen.

For further reading on the bioavailability of EGCG and strategies to enhance its absorption, the PMC article 'Bioavailability of Tea Catechins and Its Improvement' provides a comprehensive overview.

Frequently Asked Questions

Epigallocatechin (EGC) and its more common form, EGCG, are types of catechins, which are potent antioxidant compounds found naturally in plants. They are a subgroup of polyphenols and are known for their potential health benefits.

Yes, EGCG is the same chemical compound regardless of its source. However, the concentration varies drastically, with green tea containing significantly more EGCG than other foods like fruits and nuts.

To increase your daily intake, prioritize drinking green tea, especially matcha. You can also incorporate various berries, apples, and dark chocolate into your diet. For higher absorption, consider pairing these foods with a source of Vitamin C.

Yes. Catechins, including EGCG, are sensitive to heat. To maximize the concentration, it is recommended to brew green tea with water that is not quite boiling (around 160–175°F or 70–80°C) to prevent degradation.

High doses of EGCG, particularly from supplements, can cause side effects such as liver stress. The European Food Safety Authority suggests that daily intake of 800 mg or more could increase the risk of liver damage. It is generally recommended to get EGCG from dietary sources rather than supplements, unless advised by a healthcare professional.

No. Epigallocatechin and other beneficial catechins are primarily found in dark chocolate with a high cacao content (70% or more). The intense processing and addition of milk in milk chocolate significantly reduce the catechin levels.

EGCG is a natural compound found in a variety of plants, most notably the Camellia sinensis plant used to produce tea. While it can be synthesized, it is widely consumed through natural food and drink sources.