What fruits are high in chlorogenic acid?

October 15, 2025 •

4 min read

According to a 2022 review in Frontiers in Nutrition, unroasted coffee beans contain exceptionally high levels of chlorogenic acid (CGA), but many fruits also offer a significant dose. Understanding what fruits are high in chlorogenic acid is key to diversifying your antioxidant intake and reaping the associated health benefits.

Quick Summary

Several fruits provide notable amounts of chlorogenic acid, a beneficial polyphenol with antioxidant properties. Prominent examples include blueberries, plums, prunes, apples, and pears. Their content varies based on ripeness and preparation, with methods like drying and minimal processing helping to preserve the compound.

Key Points

Blueberries, prunes, apples, and pears are key fruit sources: These common fruits contain significant amounts of chlorogenic acid (CGA), a powerful antioxidant.
Highest concentration in green coffee beans: While fruits offer a good source, unroasted green coffee beans have the highest concentration of CGA, which decreases with roasting.
Content varies with ripeness and part of the fruit: The concentration of CGA can be highest in immature fruits like peaches and in the skin of apples and pears.
Cooking and processing can reduce content: To maximize intake, consume fresh or minimally processed fruits, as heat can degrade CGA.
CGA offers multiple health benefits: Its antioxidant properties contribute to improved metabolic function, heart health, and anti-inflammatory effects.
Dietary supplements offer a concentrated option: For a more potent dose, green coffee bean extract supplements are available, containing higher, standardized levels of CGA.

Top fruits high in chlorogenic acid

While coffee is often cited as the most concentrated source, several fruits and berries offer substantial amounts of chlorogenic acid (CGA) and its isomers, such as neochlorogenic acid. Consuming these fruits is a delicious way to boost your intake of this powerful antioxidant.

Blueberries

Blueberries are an excellent source of chlorogenic acid, alongside their well-known anthocyanin content. Studies indicate that they contain physiologically impactful quantities of CGA, contributing to their overall antioxidant capacity. These potent berries are versatile and can be added to smoothies, yogurt, salads, or consumed fresh.

Prunes and Plums

Prunes (dried plums) are particularly rich in phenolic compounds, with chlorogenic acid and neochlorogenic acid making up a large portion. Research has demonstrated that these compounds contribute to prunes' laxative action and may help regulate glucose absorption. Fresh plums also contain these beneficial compounds.

Peaches

Peaches contain chlorogenic acid, with levels especially high in immature fruits. While the concentration decreases as the fruit matures, it remains a good dietary source of CGA and other phenolic compounds.

Apples and Pears

Both apples and pears are significant dietary sources of CGA. For apples, the content is generally higher in the fruit flesh during early development, but the peel also contains CGA. Consuming these fruits with their skin on, after a thorough wash, can maximize your intake. Pear fruit also contains biologically active CGA, and studies have highlighted the potential use of pear byproducts (like the peel) for nutritional supplements.

Black Cherries

Black cherries contain a high content of phenolic compounds, including chlorogenic acid. Along with other antioxidants like anthocyanins, CGA contributes to the fruit's impressive antioxidant and antihypertensive effects.

Comparison of chlorogenic acid content in selected fruits

The concentration of chlorogenic acid can vary based on the specific variety, ripeness, and growing conditions. The table below provides a general comparison to illustrate the relative content in some popular fruits, based on scientific findings.


Fruit (Fresh/Dry)	Chlorogenic Acid Content (mg/100g)	Notes
Prunes (Dried Plums)	184 (Total Phenolics)	Very high content, includes CGA and neochlorogenic acid.
Green Apples (Early Stage)	Up to 271.93 µg/g fresh weight in flesh	Content decreases as fruit ripens.
Black Cherries	Significant concentration	A major phenolic compound, alongside anthocyanins.
Blueberries	Physiologically impactful amounts	Exact content varies, but a notable source.
Peaches (Immature)	151–548 mg/kg fresh weight	Highest in unripe fruit, decreasing with maturation.
Pears	Biologically active amounts	Present in both flesh and peel, contributing to pear's antioxidant benefits.

Maximizing your intake of chlorogenic acid from fruits

To get the most out of chlorogenic acid in your diet, consider these tips:

Eat the peel: The skin of fruits like apples and pears often contains higher concentrations of chlorogenic acid than the flesh. Always wash thoroughly before eating.
Choose fresh or minimally processed: Cooking and high-heat processing can degrade CGA. Opt for fresh fruit when possible. For processed items like prune juice, note that some content may be lost during production.
Opt for specific forms: Dried fruits, like prunes, can offer a concentrated dose of CGA and its isomers. Whole coffee cherries and green coffee beans are exceptionally rich sources, but green coffee is typically consumed as an extract rather than whole fruit.
Incorporate into meals: Add blueberries to oatmeal or smoothies, slice apples into salads, and snack on prunes. These simple additions can significantly boost your CGA intake.

Health benefits of chlorogenic acid

Numerous studies have highlighted the health-promoting properties of chlorogenic acid:

Antioxidant and anti-inflammatory properties: CGA is a potent antioxidant that helps neutralize harmful free radicals, protecting cells from oxidative damage. It also exhibits remarkable anti-inflammatory effects.
Metabolic health and weight management: Research suggests CGA can help regulate glucose metabolism and fat absorption, potentially supporting weight management and assisting with glycemic control in individuals with impaired glucose tolerance.
Cardiovascular support: Studies have shown that CGA can help lower blood pressure and improve endothelial function. It may also help regulate cholesterol levels.

Conclusion

For those looking to increase their intake of beneficial polyphenols, several delicious fruits offer a significant source of chlorogenic acid. Blueberries, prunes, apples, pears, and peaches are all excellent additions to a healthy diet. To maximize the benefits, consider eating fruits with their skin on, opting for fresh or minimally processed options, and exploring concentrated forms like green coffee extract. Integrating these fruits into your daily routine is a simple and effective way to boost your antioxidant levels and support overall health.

Disclaimer: This article provides information for educational purposes only and is not medical advice. Consult a healthcare professional before making significant changes to your diet.

Frequently Asked Questions

Chlorogenic acid is a natural plant compound and potent polyphenol antioxidant found in various foods and beverages. It is formed from the esterification of caffeic acid and quinic acid and is known for its beneficial effects on metabolism and inflammation.

Yes, roasting significantly reduces the chlorogenic acid content. Unroasted, or green, coffee beans have the highest concentration, with levels decreasing as the roasting degree increases. Similarly, heat processing can degrade CGA in fruits.

While fruits can contribute to your CGA intake, they generally contain much lower amounts compared to sources like green coffee extract. A diverse diet rich in fruits is beneficial, but supplements may be necessary for therapeutic dosages.

While CGA from dietary sources is generally safe, high doses from supplements may cause side effects, though there is limited data. As always, it is best to consult a doctor before starting any new supplement regimen.

Consuming chlorogenic acid from whole foods, like fruits, provides the benefit of other synergistic phytochemicals, vitamins, and fiber. Supplements offer a concentrated, standardized dose, which may be more effective for specific health goals, but lack the complete nutrient profile of whole foods.

While green coffee beans are the richest natural source, amongst fruits, prunes (dried plums) and immature peaches contain particularly high levels of chlorogenic acid and its isomers.

To preserve CGA, consume fruits fresh or minimally processed. When cooking vegetables that contain it, like eggplant or potatoes, steaming retains more CGA than boiling. For fruits like apples, eating the skin is recommended, as it often has higher concentrations.