Clove Tops the List: What Has the Highest Amount of Polyphenols?

November 17, 2025 •

4 min read

According to a 2010 study published in the European Journal of Clinical Nutrition, cloves contain the highest amount of polyphenols, with over 15,000 mg per 100 grams. While this is a concentrated amount from a single spice, many common foods also provide potent levels of these beneficial plant compounds. This ranking highlights that high-potyphenol foods are not just berries and dark chocolate, but also includes many flavorful additions to your diet.

Quick Summary

Cloves have the most concentrated level of polyphenols per weight, but other potent sources include various herbs, spices, berries, and dark chocolate. The amount of polyphenols in a food can be influenced by variety, ripeness, storage, and preparation methods. Consuming a diverse diet rich in plant-based foods is the most effective way to maximize polyphenol intake.

Key Points

Clove has the highest concentration: Dried cloves contain the most polyphenols per 100 grams, followed by other dehydrated spices and herbs like peppermint and star anise.
Spices are consumed in small quantities: Due to typical serving sizes, common foods like berries, dark chocolate, and tea are often more significant contributors to daily polyphenol intake.
Diverse intake is key: The best strategy for acquiring a wide range of polyphenols is to consume a varied diet rich in different fruits, vegetables, nuts, and legumes.
Preparation matters: Cooking methods affect polyphenol content; for instance, boiling can cause loss, while steaming or roasting can preserve it better.
Absorption varies by individual: Everyone's ability to metabolize and absorb polyphenols differs, highlighting the importance of a varied diet rather than relying on a single source.
Whole diet is more important than one food: The overall quality of a diet, including a broad spectrum of plant-based foods, is more beneficial for health than focusing on a few select "superfoods".

Cloves Reign Supreme, But Don't Overlook Daily Intake

At a staggering 15,188 mg of polyphenols per 100 grams, dried cloves hold the crown for the highest concentration of these health-promoting compounds. Other spices also rank highly due to their dehydrated nature, including dried peppermint (11,960 mg) and star anise (5,460 mg). While a spoonful of these spices packs an antioxidant punch, the sheer quantity makes it unrealistic for most people to consume them in large amounts. The real nutritional strategy lies in consistently incorporating a variety of polyphenol-rich foods into your daily meals to reap the benefits.

Comparing Concentrated Sources to Consumable Foods

Concentration can be misleading when it comes to dietary intake. For instance, you might use a teaspoon of cloves in a recipe, but eat a whole bowl of blueberries. Therefore, it's crucial to consider typical serving sizes. Berries, dark chocolate, and tea, though lower in concentration, are often consumed in larger quantities, making them significant daily contributors of polyphenols.

The Top Categories of Polyphenol-Rich Foods

Polyphenols are categorized into four main groups: flavonoids, phenolic acids, polyphenolic amides, and other polyphenols. The following food groups are among the best sources to integrate into your diet:

Spices and Dried Herbs: Cloves, dried peppermint, star anise, cinnamon, oregano, sage, thyme, and rosemary are exceptionally rich in polyphenols.
Cocoa and Dark Chocolate: With cocoa powder containing 3,448 mg and dark chocolate containing 1,664 mg per 100g, these are potent sources. Darker chocolate offers higher levels than milk chocolate.
Berries: Darkly colored berries are powerhouses. Black chokeberry has over 1,700 mg per 100g, while blueberries offer 560 mg, and blackberries provide 260 mg.
Nuts and Seeds: Flaxseed, pecans, hazelnuts, and almonds all offer substantial amounts of polyphenols. Nuts with their skin on generally have higher concentrations.
Beverages: Tea (green and black), coffee, and red wine are all notable sources. Green tea is rich in catechins, while black tea contains theaflavins and thearubigins.
Vegetables: Artichokes, red onions, red chicory, spinach, and olives are among the most polyphenol-rich vegetables.

A Comparison of Polyphenol-Rich Foods

The following table compares the polyphenol content of several top sources, helping to illustrate the difference between highly concentrated spices and more regularly consumed foods.


Food Source	Polyphenol Content (mg per 100g)	Notes
Cloves	15,188	The highest concentration, but consumed in small quantities.
Dried Peppermint	11,960	Extremely high concentration, used sparingly as a herb.
Star Anise	5,460	Potent spice, often used for flavor in broths and baking.
Cocoa Powder	3,448	Excellent source for adding to drinks and baked goods.
Dark Chocolate	1,664	High cocoa content delivers significant polyphenol levels.
Black Chokeberry	>1,700	One of the most concentrated berry sources.
Blackcurrants	758	A fantastic source, can be used in jams or smoothies.
Blueberries	560	Easily added to breakfasts and snacks.
Hazelnuts	495	Good for snacking, baking, or adding to salads.
Red Wine	101 (per 100ml)	A moderate intake can contribute to daily intake.
Green Tea	89 (per 100ml)	A regular, consumable source of flavonoids.

How to Maximize Your Polyphenol Intake

While focusing on the single highest source is interesting, a more effective approach is to diversify your intake. Here are several practical strategies to maximize the polyphenols in your diet:

Eat a variety of plant-based foods: Since different foods contain different types of polyphenols, a diverse diet is key to obtaining a broad spectrum of benefits.
Choose whole foods over processed: Minimal processing and using the whole plant, including peels and seeds where edible, can boost polyphenol consumption. For example, studies show polyphenols are particularly concentrated in the skin of fruits.
Prioritize certain beverages: Make green or black tea and coffee part of your daily routine. They are consistently high sources, and brewing at home is better than many pre-packaged options.
Include spices and herbs regularly: Don't limit the use of spices like cloves, cinnamon, and oregano just to holiday baking. Add a dash to savory dishes, oatmeal, or smoothies.
Don't boil vegetables: Polyphenols can be lost in boiling water, so steaming, roasting, or stir-frying vegetables is a better way to preserve their content.

The Importance of the Whole Diet

Experts point out that focusing solely on one or two superfoods is less beneficial than adopting an overall healthy eating pattern. An integrated diet rich in fruits, vegetables, nuts, and legumes provides a host of other beneficial compounds, including fiber, vitamins, and minerals, that work together for maximum health benefits. This holistic approach is the most sustainable and effective path to supporting long-term wellness.

Conclusion: A Diverse Approach is Best

While cloves technically have the highest concentration of polyphenols per weight, a balanced and varied diet is the most effective strategy for increasing your overall polyphenol intake. By regularly incorporating a wide array of plant-based foods like berries, nuts, dark chocolate, and a variety of herbs and spices, you can naturally and enjoyably boost your consumption of these powerful compounds. Focusing on a diet rich in these diverse, flavorful ingredients provides a more complete nutritional profile than fixating on a single source and contributes to long-term health and well-being.

Frequently Asked Questions

Dried cloves have the highest concentration of polyphenols, with over 15,000 mg per 100 grams, based on a 2010 analysis.

While cloves are the most concentrated source per weight, they are consumed in very small quantities. Therefore, everyday foods like berries and tea contribute more significantly to most people's total daily intake.

Easily accessible and regularly consumed sources include green and black tea, coffee, dark chocolate, blueberries, strawberries, nuts (pecans, hazelnuts), and a variety of vegetables like artichokes and red onions.

It depends on the cooking method. While some polyphenols may be lost, especially during boiling, others can be released through heat. Steaming, stir-frying, and roasting are generally better for preservation than boiling.

Consuming polyphenols through whole foods is generally considered more beneficial than supplements. The safety and effectiveness of supplements have not been as well established, and whole foods offer a more complete nutritional profile.

The most effective way is to eat a wide variety of plant-based foods, including a rainbow of fruits, vegetables, and different nuts, seeds, herbs, and spices.

Consuming polyphenols is linked to various health benefits, including lower risks of heart disease, type 2 diabetes, certain cancers, and neurodegenerative disorders, due to their antioxidant and anti-inflammatory properties.