Nutrition Diet: What Plants Are High in EGCG?

October 4, 2025 •

4 min read

Green tea contains the highest concentration of the powerful antioxidant catechin, EGCG, but it isn't the only source. Understanding what plants are high in EGCG can empower you to diversify your dietary intake and reap this compound's numerous health benefits, including reducing inflammation and supporting metabolic function.

Quick Summary

This article explores the best dietary sources rich in the powerful antioxidant EGCG, detailing high-EGCG plants beyond green tea like fruits and nuts. It covers the health benefits and provides tips for maximizing your intake through proper preparation and consumption habits.

Key Points

Green Tea is the Primary Source: Green tea and matcha offer the highest concentrations of EGCG due to minimal oxidation during processing.
Fruits and Nuts Contain EGCG: Berries like strawberries and blackberries, as well as nuts such as pecans and hazelnuts, provide smaller but valuable amounts of EGCG.
EGCG Benefits Metabolism and Heart Health: This potent antioxidant has been linked to supporting heart health, reducing inflammation, and aiding in weight management.
Brewing Affects EGCG Content: To maximize EGCG extraction from tea leaves, use a high temperature and a longer steeping time, like 10 minutes.
Time Your Consumption for Absorption: Consuming EGCG sources like tea away from meals, especially those high in iron, can improve absorption and bioavailability.
Matcha is a Concentrated Option: For a powerful boost of EGCG, choosing matcha is effective because it involves consuming the entire ground tea leaf.
Diverse Intake is Optimal: A balanced diet incorporating a variety of EGCG-rich plants, rather than relying solely on supplements, is generally recommended for overall health.

The Primary Source of EGCG: Tea

Epigallocatechin gallate (EGCG) is a type of catechin, a potent plant compound with significant antioxidant properties. While many plants contain EGCG, teas from the Camellia sinensis plant are by far the most potent sources, particularly green tea. The processing method largely determines the final EGCG concentration.

Green Tea: As the primary source, green tea contains EGCG in high concentrations because it is unoxidized, preserving a large portion of the catechin content. One cup can contain between 50 and 100 mg of EGCG.
Matcha: This high-grade, finely ground powdered green tea offers an even more concentrated dose of EGCG than regular steeped green tea. Since you consume the entire tea leaf, the EGCG intake is significantly higher.
White and Oolong Tea: These tea types also contain EGCG, although typically at lower levels than green tea due to varying degrees of oxidation during processing. Black tea has the lowest EGCG content as the catechins are converted into other compounds during full oxidation.

Fruits Rich in EGCG

While tea is the king of EGCG, several fruits also provide this valuable antioxidant in smaller, but still beneficial, amounts. Incorporating these into your diet offers a delicious way to boost your intake of catechins and other nutrients.

Berries: Strawberries, blackberries, raspberries, and cranberries are notable for their EGCG content. This adds to their already impressive antioxidant profiles.
Avocados: This creamy fruit is another excellent source of EGCG. This is one more reason to include this heart-healthy food in your meals.
Stone Fruits and Pome Fruits: Fruits like apples, pears, and peaches also contain small amounts of catechins, including EGCG, especially in their skins. Prune juice is also a source.
Cherries and Kiwis: Both of these popular fruits contribute to your EGCG intake and offer additional vitamins and minerals.

Other Dietary EGCG Sources

Beyond the well-known sources, a few other plant-based foods can provide a modest addition of EGCG to your nutritional diet.

Nuts: Certain nuts, such as pecans, hazelnuts, and pistachios, contain EGCG. Adding a handful of these to your diet can provide a small but beneficial dose.
Cocoa Products: Cocoa beans and derived products like dark chocolate contain catechins, including EGCG. Choosing dark chocolate with a high cocoa percentage can be a delicious way to get a small amount of this antioxidant.

Health Benefits of a High-EGCG Diet

The health benefits of EGCG are largely attributed to its antioxidant and anti-inflammatory properties, which help protect cells from damage caused by free radicals. This can have far-reaching effects on overall health.

Fights Inflammation: Oxidative stress and inflammation are linked to various chronic diseases. EGCG helps to combat these by suppressing pro-inflammatory chemicals.
Supports Heart Health: Studies suggest that regular EGCG consumption may help reduce risk factors for heart disease, such as high blood pressure and cholesterol levels.
Aids in Weight Management: When combined with caffeine, EGCG may help support weight loss and metabolism by potentially increasing fat oxidation.
Protects Brain Health: EGCG has been studied for its potential neuroprotective benefits and its possible role in reducing the risk of age-related cognitive decline.

Maximizing EGCG Absorption from Plant Sources

For maximum bioavailability, several factors influence how effectively your body can absorb EGCG.

Brewing Temperature and Time: Brewing green tea with boiling water and steeping for at least 10 minutes can increase the EGCG concentration. However, some studies suggest that water that is too hot may degrade some polyphenols. A good balance is often recommended.
Timing of Consumption: EGCG can bind to proteins and minerals, like iron, in food, which may reduce its absorption. For this reason, consuming tea or EGCG supplements between meals is recommended.
Synergistic Effects: EGCG works alongside other compounds like caffeine and vitamin C, which can enhance its effects. Adding a squeeze of lemon juice to your green tea can be beneficial.

How EGCG Content Varies Between Plant-Based Foods

To better understand the relative potency of different EGCG sources, the following table provides a comparison based on available data. Note that content can vary widely based on variety, processing, and growing conditions.


Food/Drink Source	EGCG Content	Notes on Content
Matcha (Green Tea)	Very High	Concentrated powdered green tea, offering the highest level of EGCG.
Green Tea (Brewed)	High	A significant source, with content depending on steep time and leaf quality.
White Tea	Medium	Typically has slightly lower EGCG levels than green tea.
Oolong Tea	Medium	Partial oxidation results in less EGCG than green tea.
Black Tea	Low	EGCG is significantly reduced during full oxidation.
Strawberries, Blackberries	Trace to Low	These berries contain small but beneficial amounts of EGCG.
Avocado	Trace to Low	A source of EGCG, along with healthy fats.
Pecans, Hazelnuts	Trace	Nuts offer minimal EGCG but contribute to overall intake.

Conclusion: Incorporating EGCG into Your Daily Nutrition

Incorporating EGCG into your daily diet is a straightforward way to increase your intake of powerful antioxidants. While green tea remains the most potent source, a variety of delicious and healthy plant-based foods, including certain fruits, nuts, and cocoa products, can supplement your intake. By understanding the sources and how to maximize absorption, you can leverage the anti-inflammatory, heart-healthy, and metabolic benefits of this unique plant compound. Diversifying your sources ensures a broader spectrum of nutrients for holistic well-being. For personalized advice on dietary changes or supplementation, consult a healthcare professional. For more details on research, the NIH provides extensive resources.

Frequently Asked Questions

The most significant dietary source of EGCG is green tea, particularly matcha, which is a concentrated, powdered form of the green tea leaf. Other sources include white tea, oolong tea, berries, avocados, and some nuts.

Yes, black tea contains EGCG, but the levels are much lower than in green tea. This is because the full oxidation process used to make black tea converts most of the catechins, including EGCG, into other compounds.

Yes, brewing green tea for a longer duration, such as 10 minutes, can increase the amount of EGCG extracted from the leaves. Using hot water (but not necessarily boiling) is also more effective than cold brewing for releasing catechins.

While supplements offer a concentrated dose, many experts recommend getting EGCG from whole food sources like brewed green tea. This provides additional beneficial compounds and a more natural delivery method, reducing the risks associated with very high-dose supplements.

Yes, consuming very high doses of EGCG, particularly from concentrated supplements, has been linked to potential side effects, including liver damage. It is important to stay within recommended intake levels and consult a healthcare provider before starting a supplement regimen.

Research suggests that EGCG may support weight loss and metabolism, especially when consumed with caffeine. It may work by increasing fat oxidation, although more research is needed to fully understand its effects.

Yes, EGCG can bind to minerals like iron in food, which may reduce the body's ability to absorb it. To maximize absorption of both EGCG and iron, it is best to consume EGCG-rich foods and drinks away from mealtimes.

EGCG is the most abundant and most extensively researched catechin found in green tea. While there are other catechins, such as epicatechin (EC), EGCG is often credited with a significant portion of the health benefits associated with green tea consumption due to its potency.