Which has more antioxidants, blueberries or grapes?

November 11, 2025 •

3 min read

According to ORAC tests, wild blueberries can contain more antioxidants than 40 other common fruits and vegetables, often exhibiting higher total antioxidant capacity than grapes on a per-serving basis. However, comparing which has more antioxidants, blueberries or grapes, reveals more than just a number, as both offer a variety of different health-boosting compounds.

Quick Summary

This article explores the antioxidant content of blueberries and grapes, detailing their specific phytochemicals like anthocyanins and resveratrol. While wild blueberries typically demonstrate higher total antioxidant levels, black grapes contain potent antioxidants like resveratrol. The most effective approach is to include both in a balanced diet for a wider range of health benefits.

Key Points

Wild Blueberries Pack a Higher Punch: Wild blueberries generally have a higher total antioxidant capacity (ORAC) per serving than cultivated varieties and grapes.
Anthocyanins vs. Resveratrol: Blueberries are richer in anthocyanins, which boost brain and heart health, while grapes are a notable source of resveratrol, primarily in the skin, which supports heart health and longevity.
Variety is Key: For maximum health benefits, the most effective strategy is to incorporate both blueberries and grapes into your diet to gain a wider spectrum of antioxidants.
Whole Fruit is Best: Eating the whole fruit, including the skin of grapes, provides more fiber and antioxidants compared to processed products like juice.
Distinct Health Benefits: Each fruit offers unique health advantages; blueberries are linked to improved cognitive function, while grapes are particularly known for their cardiovascular benefits.

Understanding Antioxidants

Antioxidants are natural compounds found in plants that help protect the body's cells from damage caused by free radicals. This oxidative stress can contribute to a range of chronic diseases, including heart disease, type 2 diabetes, and cancer. While both blueberries and grapes are known for their high antioxidant content, the specific types and concentrations of these compounds vary significantly between the two.

Antioxidants in Blueberries

Blueberries are especially rich in a type of flavonoid called anthocyanins, which are responsible for their deep blue and purple hues. The concentration of anthocyanins is notably high, particularly in wild blueberries. These powerful compounds are linked to numerous health benefits, such as improved heart health, enhanced cognitive function, and reduced inflammation. Blueberries also contain other important antioxidants, including quercetin and myricetin.

Key Health Benefits of Blueberry Antioxidants:

Improved blood vessel function and lower blood pressure.
Enhanced memory and brain function, especially in older adults.
Reduced risk of heart disease and type 2 diabetes.
Anti-inflammatory effects that protect against chronic diseases.

Antioxidants in Grapes

Grapes, especially red and black varieties, are also powerhouse sources of antioxidants, most famously resveratrol, which is found primarily in the skin. While blueberries have higher levels of anthocyanins, grapes are a more notable source of resveratrol, a stilbene compound linked to longevity and heart health. Grapes also contain other beneficial polyphenols, including catechins and anthocyanins, although in lower concentrations than blueberries.

Key Health Benefits of Grape Antioxidants:

Protection against cardiovascular disease by improving blood flow.
Potential anti-aging effects by mimicking calorie restriction.
Support for neuroprotection and brain health.
Anti-inflammatory and antimicrobial properties.

Blueberry vs. Grape Antioxidant Comparison

To understand which fruit is the better antioxidant source, it's helpful to compare their overall capacity and primary compounds. The Oxygen Radical Absorbance Capacity (ORAC) test is a laboratory analysis that measures the total antioxidant power of foods.


Feature	Blueberries	Grapes (Red/Black)
Primary Antioxidant	Anthocyanins, particularly high in wild varieties.	Resveratrol, found mainly in the skin.
Secondary Antioxidants	Quercetin, myricetin, and other flavonoids.	Anthocyanins (lower than blueberries), catechins.
Total Antioxidant Capacity (ORAC)	Generally higher, especially wild blueberries (e.g., wild blueberries ~13,427/cup; cultivated ~9,019/cup).	Lower per cup compared to blueberries (e.g., ~739/cup).
Health Focus	Cognitive function, blood sugar control, anti-inflammatory.	Heart health, blood flow, anti-aging potential.

It's important to note that while wild blueberries have a significantly higher ORAC value, the overall health benefits from consuming both fruits are a result of the synergistic effects of their various antioxidant compounds.

The Importance of Variety

While the total antioxidant content of blueberries may appear higher, this doesn't mean you should ignore grapes. The real value lies in the diversity of beneficial compounds each fruit offers. Resveratrol in grapes is a potent antioxidant with distinct benefits that differ from the high concentration of anthocyanins in blueberries. For optimal health, a varied diet is always recommended, and incorporating both fruits is an excellent strategy.

Maximizing Antioxidant Intake

To get the most from these powerful fruits, consider these tips:

Choose fresh, whole fruits over processed products like juices or sweetened jams, which can strip away beneficial fiber and add unnecessary sugar.
Opt for darker-skinned varieties of grapes, as the majority of their resveratrol and anthocyanins are in the skin.
Wild blueberries often have higher antioxidant levels than cultivated ones.
Pairing these fruits with other antioxidant-rich foods like nuts, dark leafy greens, and other berries can further enhance your intake.

Conclusion: It's Not a Competition

While data suggests wild blueberries have a greater overall concentration of antioxidants per serving than grapes, the ultimate answer to "which has more antioxidants, blueberries or grapes?" is not as simple as one fruit being "better" than the other. Blueberries are an exceptional source of anthocyanins, promoting brain and heart health. Grapes are a fantastic source of resveratrol, also supporting cardiovascular health and potentially promoting longevity. Both offer unique health advantages and a diverse nutritional profile. Rather than choosing one over the other, including both in a balanced and varied diet is the most effective way to reap the wide range of health benefits these antioxidant-rich fruits have to offer. Incorporating a variety of colorful fruits and vegetables is crucial for a healthy lifestyle, and both blueberries and grapes deserve a regular spot on your plate.

For more detailed scientific information on antioxidants and their health effects, refer to resources from the National Institutes of Health.

Frequently Asked Questions

Blueberries, especially those rich in anthocyanins, are more often associated with improving cognitive function and memory, particularly in older adults.

Yes, studies have shown that wild blueberries have a significantly higher total antioxidant capacity (ORAC) compared to cultivated blueberries.

While most notably found in the skin of red and black grapes, resveratrol is also present in other foods like peanuts and blueberries, though usually in smaller amounts.

Both are excellent for heart health. Blueberries improve blood vessel function and lower blood pressure, while grapes, particularly due to resveratrol, can also lower blood pressure and protect against atherosclerosis.

Yes, a significant portion of a grape's antioxidants, including resveratrol, is concentrated in the skin. Eating the whole fruit provides maximum benefit.

Anthocyanins are a class of flavonoids responsible for the blue, red, and purple colors in fruits and are abundant in blueberries. Resveratrol is a type of stilbene, a different class of antioxidant, famously concentrated in grape skin.

It is best to consume a variety of antioxidant-rich fruits and vegetables. While one fruit can provide many benefits, combining different types ensures you get a broader spectrum of nutrients and antioxidants.