What is a good ORAC score?

December 1, 2025 •

4 min read

According to the USDA, a daily intake of 3,000 to 5,000 ORAC units was once suggested for optimal health benefits from antioxidants. This standard helps to provide context for the question of what is a good ORAC score, though definitive values are a point of nuance and ongoing research.

Quick Summary

The Oxygen Radical Absorbance Capacity (ORAC) score measures a food's antioxidant potential in a test tube. While specific in-vivo benefits aren't proven, consuming a varied diet rich in high-ORAC foods supports the body's natural defenses against free radicals and oxidative stress.

Key Points

ORAC is a laboratory test, not an in-vivo measure: An ORAC score measures a food's antioxidant capacity to neutralize free radicals in a test tube, not within the human body.
There is no official recommended ORAC value: While some experts suggest a target of 3,000–5,000 units per day, the USDA no longer publishes ORAC values, acknowledging they don't reflect all biological processes.
High-ORAC foods include spices, berries, and nuts: Clove, cinnamon, acai berries, dark chocolate, and pecans are among the foods with the highest ORAC scores per 100g.
Processing and freshness affect ORAC scores: Cooking methods like boiling can dramatically reduce antioxidant content, while concentration (e.g., freeze-drying) can increase the ORAC value per gram.
Focus on variety, not just the score: A good ORAC approach is to eat a wide variety of colorful, whole plant foods, as this ensures a broader intake of different beneficial antioxidants.
High intake does not provide limitless benefits: The body can only utilize a certain amount of antioxidants per day, so consuming extremely high ORAC amounts beyond the recommended range is not more beneficial.

What Exactly Is an ORAC Score?

ORAC stands for Oxygen Radical Absorbance Capacity. It is a laboratory test that measures the total antioxidant power of foods and other chemical substances. In this test-tube analysis, a food's capacity to neutralize free radicals is measured, with a higher score indicating greater antioxidant strength. Free radicals are unstable molecules that can cause oxidative stress, a process linked to cellular damage, aging, and a variety of chronic diseases. By neutralizing free radicals, antioxidants help protect the body's cells from this damage.

While ORAC values provide a benchmark for comparing the antioxidant potential of different foods, they do have limitations. The test is performed in vitro (in a test tube) and does not perfectly replicate how the body absorbs and utilizes these antioxidants. For this reason, the USDA withdrew its official list of food ORAC values in 2012, emphasizing that the values may not reflect actual physiological effects. Still, the ORAC scale remains a useful tool for highlighting which foods are rich in beneficial plant compounds, or phytonutrients, like polyphenols.

How Much ORAC Do You Need Daily?

Despite the withdrawal of the USDA list, a general daily target has been widely cited for years. Nutrition experts often suggest aiming for an intake of 3,000 to 5,000 ORAC units per day from a variety of foods. Research suggests that antioxidant intake above 5,000 ORAC units is unlikely to provide additional benefits, as the body excretes excess antioxidants through the kidneys. The focus should be on consistency and variety rather than achieving a specific, high-end numerical goal from a single source.

Here are some examples of foods with impressive ORAC values per 100g, showing how achievable this daily target can be:

Spices and Herbs: Ground cloves (290,283), Ground cinnamon (131,420), Dried oregano (175,295), Ground turmeric (159,277).
Berries: Freeze-dried acai berry (102,700), Cranberries (9,584), Wild blueberries (9,621), Maqui berry (69,770).
Nuts and Legumes: Pecans (17,940), Walnuts (13,541), Raw kidney beans (8,459), Raw lentils (7,282).
Other Plant Foods: Unsweetened cocoa powder (80,933), Dark chocolate (20,823), Artichoke hearts (6,552).

Factors That Influence ORAC Scores

An ORAC score for a food is not a fixed, universal number. Several factors can cause significant variability:

Processing: Heat can dramatically reduce the antioxidant capacity of some foods. For example, boiling vegetables can decrease their ORAC score by up to 90%, whereas steaming is a much gentler method. Concentration also plays a role; a freeze-dried berry powder will have a much higher ORAC score per gram than a fresh berry due to the removal of water.
Ripeness and Freshness: The antioxidant content of produce is highest when it is at peak ripeness. Long storage times can cause antioxidant levels to decrease.
Growing Conditions: Environmental factors such as soil quality, climate, and sun exposure can all impact the phytonutrient and antioxidant content of plants.
Food Form: Different forms of the same food can have vastly different scores. For example, dried plums (prunes) have a higher ORAC value per gram than fresh plums due to the concentrated nutrients.

Comparison of High-ORAC Foods vs. Low-ORAC Foods


Feature	High-ORAC Foods	Low-ORAC Foods
Common Examples	Spices (clove, cinnamon), berries (acai, blueberries), dark leafy greens (kale, spinach), cocoa, beans.	Processed snack foods, refined grains, plain pasta, fast food, most animal products (meat, dairy).
Nutrient Density	Rich in antioxidants, vitamins, minerals, and fiber.	Typically high in refined carbohydrates, sugar, and unhealthy fats; lower in micronutrients.
Processing Level	Ideally consumed raw, steamed, or minimally processed to preserve antioxidant content.	Often highly processed with additives, preservatives, and stripped of natural nutrients.
Health Impact	Associated with reduced oxidative stress and lower risk of chronic diseases.	Can contribute to inflammation and increased oxidative stress over time.
Serving Recommendation	Small serving sizes can provide a high number of ORAC units.	Require larger quantities to obtain limited nutritional benefits.

Conclusion

While ORAC scores should not be the sole determinant of a food's healthiness, they offer a scientifically-backed indication of antioxidant potential. There is no single universal definition for what constitutes a good ORAC score, but aiming for a total intake of 3,000–5,000 units per day through a varied, whole-foods diet is a healthy target. Focusing on rich sources like berries, nuts, dark leafy greens, and spices can easily help you meet this goal. It is most important to consume a wide range of colorful, unprocessed plant-based foods to benefit from the full spectrum of antioxidants and other beneficial nutrients, regardless of a food's specific score. Understanding ORAC allows for more strategic dietary choices that support overall wellness and defense against oxidative stress. For further reading on the science behind antioxidant capacity, consider exploring research articles published on platforms like ScienceDirect.

Frequently Asked Questions

A high ORAC score means a food has a high capacity to neutralize free radicals in a laboratory test. It indicates that the food is rich in antioxidants, which can help protect cells from oxidative stress and damage.

While no official recommendation exists, many nutrition experts suggest a daily goal of 3,000 to 5,000 ORAC units from a varied diet. Excess consumption beyond this range is likely to be excreted by the body.

Yes, the USDA withdrew its ORAC database in 2012. The official stance was that test-tube results do not reliably predict the health benefits of antioxidants within the human body.

Yes, cooking can significantly affect a food's ORAC value. Methods like boiling can drastically reduce it, while steaming retains more antioxidants. The nutrient content can also be influenced by growing conditions and storage.

While some spices have extremely high ORAC values per 100g, they are used in small quantities. A more practical approach is to use them regularly in cooking, along with eating antioxidant-rich fruits, vegetables, and nuts, to boost overall daily intake.

No, ORAC is not the only method. Other assays like FRAP (Ferric Reducing Antioxidant Power) and TEAC (Trolox Equivalent Antioxidant Capacity) also measure antioxidant capacity, though they each operate based on different chemical mechanisms.

Consuming a variety of whole, unprocessed foods is generally recommended over supplements. Whole foods provide a complex mix of beneficial compounds that work synergistically, which is not fully replicated in isolated supplements.