What has the highest level of polyphenols?

January 1, 2026 •

3 min read

With a top recorded concentration of over 15,000 mg of polyphenols per 100g, cloves have the highest level of polyphenols among all tested foods. But while spices are highly concentrated, they are not the only important source. This article explores the top polyphenol-rich foods across different categories to help you boost your intake effectively.

Quick Summary

The highest concentration of polyphenols is found in certain spices, including cloves, star anise, and dried herbs, though they are consumed in small amounts. High-concentration foods also include cocoa powder, black chokeberry, and dark chocolate.

Key Points

Cloves: The spice with the highest recorded polyphenol concentration per 100g, though typically consumed in very small amounts.
Cocoa and Dark Chocolate: Cocoa powder and high-cocoa dark chocolate are concentrated sources of polyphenols that are easy to add to a diet.
Dark Berries: Black chokeberries, elderberries, and blackcurrants are some of the most potent fruit sources of polyphenols.
Extra Virgin Olive Oil: As a key component of the Mediterranean diet, EVOO contains a high level of beneficial polyphenols due to its minimal processing.
Balanced Diet: The most effective strategy for high polyphenol intake is eating a wide variety of plant foods, which provides a greater total quantity of these compounds.
Cooking Matters: Boiling vegetables can reduce their polyphenol content, so steaming or using the cooking water in recipes is a better method to retain them.

The Surprising Truth About Polyphenol Concentration

At first glance, the answer to what has the highest level of polyphenols points directly to certain spices and dried herbs. However, this conclusion can be misleading when considering actual dietary intake. While a food like cloves contains an incredible concentration of polyphenols per 100g, most people only consume a tiny fraction of that amount in their daily meals. A more practical approach involves understanding which food groups provide the most impactful sources, balancing high concentration with typical serving sizes. A diverse diet including a variety of these foods is the most effective way to ensure a robust intake of these beneficial compounds.

Top Polyphenol Sources by Concentration

According to databases like Phenol-Explorer, which systematically collect data from scientific publications, the highest concentrations are found in dried seasonings and concentrated plant products.

Cloves: This pungent spice holds the top spot for polyphenol concentration, with an incredible 15,188 mg per 100g.
Dried Peppermint and Other Herbs: Dried peppermint is another powerhouse, with over 11,000 mg per 100g. Other dried herbs like Mexican oregano, sage, and rosemary also rank very highly due to the concentration that occurs during the drying process.
Star Anise: This unique spice is also exceptionally high in polyphenols, weighing in at 5,460 mg per 100g.
Cocoa Powder: A favorite for many, cocoa powder contains a very high concentration of polyphenols at 3,448 mg per 100g, making dark chocolate a significant source.

High-Polyphenol Fruits and Vegetables

While generally lower in concentration than spices, fruits and vegetables are crucial for overall polyphenol intake because they are consumed in much larger quantities. Darkly colored varieties are particularly potent.

Black Chokeberry: This North American native berry is often cited as the top berry source, with over 1,700 mg of polyphenols per 100g.
Black Elderberry: Another berry with an impressive profile, containing 1,191 mg per 100g.
Blackcurrants: A common, delicious source, providing a solid 560 mg per 100g.
Blueberries: A staple superfood, blueberries provide 525 mg per 100g.
Globe Artichokes: Among vegetables, artichoke hearts are one of the highest sources, offering 260 mg per 100g.
Red Chicory: This leafy green vegetable contains 235 mg per 100g.
Red Onions: Not just a flavorful addition, red onions contain 168 mg per 100g, with the concentration being highest in the outermost layers.

Nuts, Seeds, and Legumes

These foods provide a concentrated, stable source of polyphenols that can easily be incorporated into any diet.

Flaxseed Meal: An excellent source, containing 1,528 mg of polyphenols per 100g.
Chestnuts: These nuts pack a powerful polyphenol punch, with 1,215 mg per 100g.
Hazelnuts and Pecans: These offer nearly 500 mg per 100g each.
Soy Flour: A high-polyphenol legume product, containing 466 mg per 100g.

Beverages and Oils

Many popular beverages and oils are rich in polyphenols and can contribute significantly to daily intake.

Coffee: Filtered coffee provides a good dose of phenolic acids, with around 214 mg per 100ml.
Tea: Black tea and green tea are both potent sources, with black tea offering 102 mg and green tea 89 mg per 100ml.
Red Wine: This beverage is a notable source of polyphenols like resveratrol, containing 101 mg per 100ml, particularly as the grape skins are used in production.
Extra Virgin Olive Oil (EVOO): EVOO is rich in oleuropein and other powerful antioxidants, with its concentration determined by the olives and processing. Unprocessed, cold-pressed EVOO contains the most.

Comparison of High-Polyphenol Foods (per 100g/mL)


Food Category	Item	Polyphenol Content (mg)	Source
Spice	Cloves	15,188
Spice	Dried Peppermint	11,960
Spice	Star Anise	5,460
Cocoa	Cocoa Powder	3,448
Fruit	Black Chokeberry	1,756
Cocoa	Dark Chocolate	1,664
Seed	Flaxseed Meal	1,528
Nut	Chestnut	1,215
Fruit	Black Elderberry	1,191
Fruit	Blackcurrant	756
Beverage	Coffee (filtered)	214 per 100ml
Nut	Almonds	187
Vegetable	Red Onion	168
Oil	EVOO	62 per 100ml

Conclusion

While dried cloves boast the highest polyphenol concentration, a balanced diet is the best way to gain significant benefits. Incorporating a variety of plant-based foods, such as dark berries, cocoa products, nuts, seeds, and extra virgin olive oil, alongside flavorful spices, will provide a rich and diverse spectrum of polyphenols. Focusing on dark and colorful plants and eating appropriate parts like fruit skins can also maximize your intake. For more detailed nutritional information on specific foods, the Phenol-Explorer database is an invaluable resource.

Note: The polyphenol content of foods can vary widely based on factors such as ripeness, growing conditions, storage, and preparation.

Frequently Asked Questions

Dried cloves have the highest reported concentration of polyphenols, containing an immense amount per 100 grams. However, since they are used in small quantities, other foods like berries and dark chocolate can be more significant dietary contributors.

Dark chocolate has a significantly higher polyphenol content than milk chocolate. For example, dark chocolate can contain over 1,600 mg of polyphenols per 100g, compared to only about 236 mg for milk chocolate.

Darkly colored fruits are particularly rich in polyphenols. Top examples include black chokeberry, black elderberry, and blackcurrants. Other good fruit sources include blueberries, blackberries, and plums.

Yes, some cooking methods can impact polyphenol levels. While many are stable, boiling vegetables can cause some polyphenols to leach into the water. Steaming or incorporating the cooking liquid into a dish can help preserve them.

Yes, both coffee and tea are excellent sources of polyphenols. Filtered coffee and black tea, in particular, provide a notable amount and are significant contributors to the average dietary intake.

Nuts and seeds like flaxseed meal, chestnuts, hazelnuts, and pecans are concentrated sources of polyphenols. They can be easily added to meals to increase overall intake.

Consuming polyphenols from whole foods is generally considered the best approach. It provides a full spectrum of antioxidants and nutrients, whereas the safety and efficacy of high-dose polyphenol supplements are not as well-established.