Nutrition Diet: Which spice has the most polyphenols?

October 4, 2025 •

5 min read

According to several studies and analyses, dried and ground cloves contain significantly more polyphenols per weight than any other tested spice. This makes it the undisputed leader when asking, which spice has the most polyphenols?

Quick Summary

This article reveals that cloves are the top source of polyphenols among spices. It details the potent antioxidant and anti-inflammatory properties of these plant compounds and offers practical tips for incorporating them into your diet.

Key Points

Cloves Are King: Dried cloves contain the highest concentration of polyphenols per weight compared to any other spice, making them a powerful antioxidant source.
Beyond Antioxidants: Polyphenols from spices offer more than antioxidant benefits, providing anti-inflammatory, antimicrobial, and blood sugar-regulating effects.
Cooking Method Matters: Stewing spices can increase total polyphenol content by extracting the compounds into the liquid, while prolonged boiling may cause some nutrient loss.
Use Dried Over Fresh: On a per-weight basis, dried herbs and spices often contain a more concentrated amount of polyphenols than their fresh counterparts.
Enhance Bioavailability: Combining certain spices, like turmeric with black pepper (containing piperine), can dramatically boost the body's absorption and utilization of their polyphenols.
Diverse Intake is Key: For maximum health benefits, focus on incorporating a wide variety of polyphenol-rich spices and herbs into your diet rather than relying on a single one.

The Polyphenol Power of Spices

Polyphenols are a diverse category of compounds naturally found in plants, including fruits, vegetables, and herbs. These micronutrients are lauded for their potent antioxidant properties, which help neutralize harmful free radicals that cause oxidative stress and cellular damage. Oxidative stress is implicated in various chronic conditions, including heart disease, diabetes, and certain cancers. While foods like berries and dark chocolate are well-known sources, spices offer a highly concentrated dose of these beneficial compounds. Incorporating polyphenol-rich spices into your daily nutrition is an effective way to boost your overall health.

The King of Polyphenols: Cloves

When it comes to the sheer volume of polyphenols per weight, no spice can compete with cloves. Research has consistently shown that dried and ground cloves contain the highest total phenolic content among spices. A 2010 study highlighted in Healthline ranked cloves number one among the 100 foods richest in polyphenols, with a staggering 15,188 milligrams per 100 grams. The potent health benefits of cloves are largely attributed to a compound called eugenol, which makes up a significant portion of its essential oil.

Key benefits of cloves include:

Potent Antioxidant Activity: Eugenol acts as a powerful antioxidant, protecting cells from damage.
Anti-Inflammatory Effects: Cloves can help reduce inflammation, a root cause of many chronic diseases.
Blood Sugar Regulation: Studies suggest clove extract may lower blood sugar levels by reducing glucose production in the liver.
Antimicrobial Properties: The compounds in cloves exhibit antibacterial and antifungal effects, helping fight infections.

Other High-Polyphenol Contenders

While cloves hold the top spot, other spices also pack a serious polyphenol punch. These include:

Cinnamon: Rich in compounds like cinnamaldehyde and cinnamic acid, cinnamon has been linked to numerous health benefits, including improved insulin sensitivity and reduced inflammation. Some analyses show ground cinnamon with an Oxygen Radical Absorbance Capacity (ORAC) value of over 130,000 per 100 grams, a marker of antioxidant potential.
Dried Oregano: This powerful herb contains flavonoids and phenolic acids, including rosmarinic acid, known for their antioxidant and anti-inflammatory effects. Dried oregano can have an ORAC value exceeding 175,000 per 100 grams.
Turmeric: The vivid yellow spice, famous for its potent polyphenol curcumin, offers significant anti-inflammatory and antioxidant benefits. The bioavailability of curcumin is enhanced when consumed with piperine, the active component in black pepper.
Star Anise: This spice, containing anethole, is another rich source of polyphenols, ranking high in comparative studies.
Dried Peppermint: In some rankings, dried peppermint sits just behind cloves for its high polyphenol content.

Comparison of Top Polyphenol Spices

To better understand the relative potency, here is a comparison of some of the highest polyphenol spices, based on available data, particularly Oxygen Radical Absorbance Capacity (ORAC) values and other studies measuring phenolic content.


Spice	Approximate ORAC Value (per 100g)	Notes on Polyphenols and Benefits
Cloves, Ground	290,283	Highest concentration; rich in eugenol; potent antioxidant and anti-inflammatory properties.
Dried Oregano	175,295	Excellent source of rosmarinic acid and flavonoids; supports antioxidant defenses.
Dried Rosemary	165,280	Contains carnosic acid and rosmarinic acid, providing antioxidant and anti-inflammatory benefits.
Dried Thyme	157,380	High in thymol and rosmarinic acid; has antioxidant and antimicrobial effects.
Cinnamon, Ground	131,420	Contains cinnamaldehyde; may improve blood sugar control and offer anti-inflammatory effects.
Turmeric, Ground	127,068	Primary polyphenol is curcumin; strong anti-inflammatory agent, especially when combined with black pepper.

How to Maximize Polyphenol Intake from Spices

Polyphenols can be sensitive to heat, light, and processing, so how you handle your spices can impact their nutritional value. Here are some strategies to maximize the benefits:

Choose Dried Over Fresh: Studies show that dried herbs and spices generally have a higher concentration of total polyphenols than their fresh counterparts on a per-weight basis.
Use Proper Cooking Methods: While some cooking can degrade polyphenols, other methods can increase their availability. One study showed that stewing increased the total phenolic content of spices, possibly due to extraction into the liquid. In contrast, prolonged boiling may cause some loss, while quick stir-frying or microwaving had a lesser effect on polyphenol levels.
Create Flavorful Blends: Combine multiple polyphenol-rich spices in your own DIY blends for soups, stews, and marinades. A mix of cinnamon, cloves, and nutmeg is perfect for warming beverages or baked goods, while oregano, thyme, and rosemary elevate savory dishes.
Infuse Oils: Create infused oils by warming polyphenol-rich herbs and spices, like oregano and rosemary, in olive oil. This is a simple way to add flavor and nutrition to salad dressings.
Combine with Other Foods: Pair high-polyphenol spices with other nutrient-dense foods. For instance, combining turmeric with black pepper (containing piperine) dramatically enhances the bioavailability and absorption of its curcumin.

The Wider Health Benefits of Polyphenols

Beyond their reputation as potent antioxidants, the polyphenols found in spices contribute to overall health in various ways:

Gut Health: Polyphenols can influence the gut microbiome by promoting the growth of beneficial bacteria while inhibiting harmful ones. This creates a healthier gut environment, which is fundamental to overall wellness.
Cardiovascular Health: Regular consumption of polyphenol-rich foods is linked to a reduced risk of cardiovascular diseases. Spices like cinnamon and cloves can help lower blood pressure and cholesterol levels, as well as prevent the aggregation of platelets that can lead to blood clots.
Neuroprotective Effects: Some polyphenols, including those in cinnamon, have shown promising neuroprotective effects and may help reduce the risk of neurodegenerative diseases like Alzheimer's and Parkinson's.
Reduced Risk of Chronic Disease: The anti-inflammatory and antioxidant actions of polyphenols are believed to contribute to a lower risk of chronic diseases, including certain types of cancer and type 2 diabetes.

Conclusion: More Than Just Flavor

When asking which spice has the most polyphenols?, the clear answer is cloves. However, the most significant takeaway is the immense nutritional value packed into a wide variety of common spices. Incorporating a diverse range of spices into your daily cooking is a simple yet powerful dietary strategy to boost your intake of beneficial polyphenols. By understanding how to select and prepare spices effectively, you can go beyond simple flavoring and actively use them to support your long-term health and well-being. Adding spices is a low-calorie way to introduce potent antioxidants, reduce inflammation, and enhance the overall nutrient density of your meals.

BMC Chemistry is a source for in-depth research on spice phenolic compounds and their antioxidant properties.

Frequently Asked Questions

Polyphenols are plant-based compounds with potent antioxidant and anti-inflammatory properties. They protect the body's cells from damage caused by free radicals, which can help lower the risk of chronic diseases like heart disease, diabetes, and cancer.

While we eat smaller quantities of them, spices offer a far higher concentration of polyphenols per gram than fruits, vegetables, and other foods. Dried cloves, for instance, have a much higher ORAC value per 100g than blueberries.

Yes, on a per-weight basis, dried herbs and spices often have a higher concentration of polyphenols due to the removal of water. However, both forms are beneficial and can be incorporated into a healthy diet.

The effect of cooking varies depending on the method. Some studies indicate that stewing can increase the total polyphenol content by extracting them into the liquid, whereas prolonged boiling may lead to some loss. Quick cooking methods like stir-frying tend to have less impact.

Eugenol is a primary active compound found in high concentrations in cloves. It is responsible for many of the spice's potent health effects, including its antioxidant, anti-inflammatory, and antimicrobial properties.

Simple ways include sprinkling cinnamon or nutmeg on oatmeal or coffee, adding turmeric and ginger to smoothies or soups, and using spice blends containing oregano, thyme, and rosemary in savory dishes. Infusing olive oil with herbs is another great technique.

While generally safe in culinary amounts, very high doses of certain spices or their extracts can pose risks for some individuals. For example, high-dose clove oil can be toxic to young children and some spices can interact with medications like blood thinners.