Discover What Foods Contain High Polyphenols for Enhanced Health

November 17, 2025 •

4 min read

According to a 2017 review, high polyphenol consumption is associated with a lower risk of numerous chronic diseases, including heart disease and certain cancers. This comprehensive guide explores what foods contain high polyphenols to help you incorporate more of these powerful plant compounds into your diet and reap their benefits.

Quick Summary

An exploration of major food sources rich in polyphenols, including detailed lists and a comparison table for enhancing dietary intake.

Key Points

Diverse Sources: Polyphenols are found in a wide variety of plant foods, including berries, nuts, seeds, legumes, vegetables, spices, and beverages like tea and coffee.
High-Potency Options: Berries like chokeberries and elderberries, along with cocoa powder and spices such as cloves, are among the foods with the highest polyphenol concentration.
Color Indicates Content: In general, darker, more vibrantly colored fruits and vegetables indicate a higher polyphenol content, though not exclusively.
Cooking Considerations: While boiling can sometimes increase the availability of polyphenols by breaking down cell walls, frying often leads to significant losses.
Benefits of Whole Foods: Getting polyphenols from a varied diet is more beneficial than relying on supplements due to complex food interactions and better absorption.
Moderation for Best Results: While potent sources like dark chocolate and red wine are beneficial, they should be consumed in moderation due to other factors like sugar or alcohol content.

Berries: Antioxidant Powerhouses

Berries are among the most celebrated sources of polyphenols, particularly anthocyanins, which give them their vibrant red, blue, and purple hues. A 2010 study identified black elderberry, black chokeberry, and blackcurrant as some of the most concentrated sources.

Black chokeberry: Extremely high in polyphenols, with over 1,700 mg per 100 grams.
Black elderberry: Offers around 1,191 mg of polyphenols per 100 grams.
Blueberries: A readily available source, providing around 525 mg per 100 grams.
Blackberries and Raspberries: Contain strong levels, typically over 200 mg per 100 grams.

Maximize Berry Benefits

For the highest polyphenol content, opt for fresh or frozen whole berries over processed versions like jams or juices with added sugar. Incorporate them into smoothies, oatmeal, or simply enjoy them as a snack. Darker berries generally have higher concentrations of these potent compounds.

Nuts, Seeds, and Legumes: A Foundational Source

This food group offers a significant contribution to your daily polyphenol intake, along with other essential nutrients like fiber and protein.

Nuts: Walnuts, pecans, and hazelnuts are notable for their high polyphenol content, with amounts reaching over 1,500 mg per 100 grams for walnuts.
Seeds: Flaxseeds and sesame seeds are particularly good sources. Flaxseed meal can provide over 1,500 mg per 100 grams.
Legumes: Dry beans, including black beans and white beans, are a foundational source of polyphenols, with dark-colored varieties having higher concentrations of flavonoids and anthocyanins.

Vegetables: The Green and Colorful Varieties

Many vegetables, especially deeply colored ones, are rich in polyphenols. Eating a diverse range of vegetables ensures a wide spectrum of these beneficial compounds.

Artichokes and Chicory: Globe artichokes and red chicory are among the top vegetable sources.
Leafy Greens: Spinach and red lettuce are excellent choices. A recent study found that boiling or steaming can sometimes increase polyphenol content by breaking down cell walls.
Onions and Shallots: These add polyphenols to countless dishes, with red onions having a high content.

Spices and Herbs: A Flavorful Boost

Though consumed in smaller quantities, spices and herbs are a highly concentrated source of polyphenols. Cloves, for example, have one of the highest concentrations of any food.

Cloves: Packed with over 15,000 mg of polyphenols per 100 grams, they are an exceptional source.
Dried Herbs: Oregano, peppermint, rosemary, and sage all offer high levels per serving, making them easy to incorporate into cooking.
Turmeric and Ginger: Known for their anti-inflammatory properties, these spices contain polyphenols like curcumin and gingerol.

Dark Chocolate, Coffee, and Tea: Indulgent Sources

This category provides potent polyphenols in a variety of beloved treats and beverages.

Dark Chocolate: Cocoa powder is a major source, with over 3,400 mg per 100 grams. For the most benefits, choose dark chocolate with a high cocoa percentage (70% or more) and lower sugar content.
Coffee and Tea: Green and black tea are rich in flavonoids and catechins. A cup of coffee or tea can provide a significant dose of polyphenols.
Red Wine: The resveratrol in red wine, derived from grape skins, is a well-known polyphenol. However, moderation is key, and it shouldn't be the sole source.

How Cooking Affects Polyphenols

The impact of cooking on polyphenol content varies depending on the food and method. While boiling certain vegetables like artichokes and spinach can increase the availability of some polyphenols by breaking down plant cell walls, other methods like frying can cause significant losses. Some studies have also shown that certain preparation methods, like soaking legumes, can help reduce anti-nutritional factors while retaining polyphenols.

Comparison Table: Polyphenols in Common Foods


Food (per 100g)	Primary Polyphenol Class	Approx. Polyphenol Content	Notes
Black Chokeberry	Anthocyanins	~1752 mg	One of the highest concentrations.
Cocoa Powder	Flavanols	~3448 mg	Content varies with processing.
Cloves	Phenolic acids	~15188 mg	Extremely concentrated.
Flaxseed Meal	Lignans	~1528 mg	Rich source of lignans.
Hazelnuts	Flavonoids	~495 mg	A concentrated source in nuts.
Artichoke Hearts	Flavonoids	~260 mg	High-ranking vegetable.
Black Beans	Anthocyanins, Flavonoids	~59 mg	Darker beans offer more.

Conclusion

From vibrant berries to flavorful spices and hearty nuts, a vast array of foods contain high polyphenols. Integrating a diverse range of plant-based foods into your daily diet is the most effective way to ensure a robust intake of these beneficial compounds. Beyond just berries and dark chocolate, don't overlook vegetables like artichokes and legumes, which can provide a significant polyphenol boost. Experiment with different spices and herbs to enrich both the flavor and nutrient density of your meals. While supplements are available, focusing on whole food sources is recommended for superior health benefits, including enhanced bioavailability from complex food matrices. By focusing on a "eat the rainbow" approach, you can easily build a diet rich in polyphenols that supports your long-term health.

European Journal of Clinical Nutrition

Frequently Asked Questions

Among commonly researched fruits, black chokeberries have one of the highest concentrations of polyphenols, providing over 1,700 mg per 100 grams.

Dark chocolate is significantly higher in polyphenols than milk chocolate due to its much higher cocoa content. For maximum benefit, choose dark chocolate with at least 70% cocoa solids.

Steaming or boiling for short periods can sometimes increase polyphenol content by helping to release the compounds from plant cell walls. Frying, however, is generally known to cause greater losses.

While many herbs and spices are highly concentrated in polyphenols, some, like cloves and dried oregano, have exceptionally high levels per gram compared to others.

Yes, legumes such as black beans and white beans contain significant amounts of polyphenols. Darker colored beans tend to have higher levels of certain types like anthocyanins.

While beverages like coffee, green tea, and red wine contain polyphenols, they should not be your sole source. A balanced diet with a variety of fruits, vegetables, nuts, and seeds is the best approach for optimal intake.

Polyphenols act as prebiotics, promoting the growth of beneficial gut bacteria. Some, like those in green tea, can also help fight off harmful bacteria.