Anti Aging Diet ORAC Staying Young
The antioxidant values of foods listed are expressed in ORAC (Oxygen Radical Absorbance Capacity) units, a unit of measurement for antioxidant content which was originally developed by the National Institute on Aging (NIA) at the National Institutes of Health (NIH).
You can browse foods alphabetically to find their ORAC values, or if you want to get straight to the best antioxidants and purported anti-aging “superfoods”, you can view them sorted by their ORAC values – higher values imply a higher measured amount of in vitro antioxidant activity.
We regularly update this database with new foods as well as existing value updates, when applicable. Date of most recent update: January 16, 2018.
What are ORAC Units?
The ORAC (Oxygen Radical Absorbance Capacity) unit, ORAC value, or “ORAC score” is a method of measuring the in vitro antioxidant capacity of different foods and supplements. More than two decades in the making, it was originally developed by scientists working at the National Institutes of Health (NIH) and USDA. Measuring in vivo (meaning inside the human body) is not possible and for that reason, the exact relationship between the ORAC value of a food/supplement and any suspected health benefit it may have as a result is unproven. However, many scientists theorize that foods higher on the ORAC scale may be more effective at neutralizing free radicals. Although unproven, according to the free-radical theory of aging, this may slow the oxidative processes and free radical damage that can contribute to age-related degeneration and disease.
What causes Aging?
Our Body is made up of trillions of atoms and they have a positive and negative charge. Anytime that you have stress, due to the stress of surviving, pollutants and pathogens, the atom losses a negative charge. Since the atom has to stay balanced it will steal the negative charge from the atom next to it, this is aging. On average we use seventy thousand negative charges a day. So if you could replenish these charges as quick as you lose them you would not age. These negative charges are called antioxidants. See the image below for further clarification. Most people that I have tested show their anti-oxidant reserves are in the range of 20,000 – 40,000. The last time I tested my levels it was 81,000, meaning I have stopped aging, assuming that my stress level is average, I will be in my seventies for the rest of my life and I do this by eating high ORAC foods.
The foods listed below are the ORAC rating of food from high to low, so my goal is to eat foods so my body gets 70,000 antioxidants a day. ORAC rating of food is based on 100 grams or (3.5 ounces) in volume. Some meats have a rating 100 so you would have to eat about 150 lbs of meat a day to reach your antioxidant goal, or an average beer is rated at 100, so you would have to drink over 200 beers a day to reach the goal. These are not good food choices if you want to get your daily antioxidant requirement, but for instance wild bilberries have a rating of 48,320 so you would only need to eat 6oz of it. There are 500 foods listed below so have fun figuring out your daily foods that you could eat to become the healthiest and younger you.
Food ORAC Values
Dragon’s Blood (Croton lechleri) 2,897,110
Astaxanthin Supplements (Isolated From Microalgae) 2,822,200
Triphala Powder
706250
Coffee Cherry (Cascara) Powder
343900
Sumac Bran, Raw
312400
Ground Cloves Spice
290283
Indian Gooseberry (Amla Berries), Dried
261500
Sorghum Bran, High-Tannin
240000
Oregano Spice, Dried
175295
Bacopa, Dried (Standardized Extract)
169800
Rosemary Spice, Dried
165280
Peppermint Leaves, Dried
160820
Thyme Spice, Dried
157380
Chaga Mushroom Extract
146700
Baobab Fruit Powder, Dried
140000
Cinnamon Spice, Ground
131420
Turmeric Spice, Ground
127068
Black Cohosh Root, Dried
126495
Vanilla Bean Spice, Dried
122400
Sage Spice, Ground
119929
Szechuan Pepper Spice, Dried
118400
Grape Seed Extract
108130
Licorice Root, Dried
102945
Acai Berry Pulp/Skin/Puree Powder
102700
Black Sorghum Bran
100800
Yaupon Holly Leaves (Cassina) 98700
Rose Hips 96150
Marjoram Spice, Dried (Sweet Marjoram) 92310
Sumac Grain, Raw 86800
Parsley Spice, Dried 73670
Red Sorghum Bran 71000
Gotu Kola Leaves, Dried 69978
Nutmeg Spice, Ground 69640
Tea Leaves, Dried 62714
Basil Spice, Dried 61063
Cocoa Powder, Unsweetened 55653
Pomegranate, Yellow Pith Only 55520
Camu Camu Powder 52000
Cumin Seed Spice 50372
Baking Chocolate Squares, Unsweetened 49944
Curry Spices Powder 48504
Wild Bilberries, Dried 48320
Sorghum Grain, High-Tannin 45400
White Pepper Spice 40700
Dutch Chocolate Powder 40200
Ginger Spice, Ground 39041
Ginkgo Biloba Supplements 35850
Chyawanprash 35700
Black Pepper Spice 34053
Sage, Fresh
32004
Mistletoe, Dried
30537
Yellow Mustard Seed Spice
29257
Thyme, Fresh
27426
Barberries, Dried
27300
Marjoram, Fresh (Sweet Marjoram)
27297
Brazilian Grape Tree / Jabuticaba Fruit, Skin Extract
25514
Macambo Beans, Raw
24300
Rice Bran, Crude
24287
Chili Powder Spice
23636
Paprika Spice
21932
Black Sorghum Grain
21900
Dark Chocolate Candies
20816
Saffron Spice, Whole
20580
Lingonberry (Cowberries), Raw
20300
Maqui Berry, Fresh
19850
Red Cayenne Pepper Spice
19671
Black Raspberries, Raw
19220
Semi-Sweet Chocolate Candies
18053
Pecans, Nuts
17940
Golden Apple / Bael Fruit (Aegle Marmelos)
17933
Astragalus Root, Dried
17773
Chervil / French Parsley, Dried
17670
Chokeberry (Aronia Berries), Raw
16062
Tarragon, Fresh
15542
Dandelion Root, Dried
15200
Serviceberry / Saskatoon Berries / Juneberry, Raw
15000
Ginger Root, Raw
14840
Elderberries, Raw
14697
Red Sorghum Grain
14000
Peppermint, Fresh
13978
Oregano, Fresh
13970
English Walnuts
13541
Japanese Persimmon Fruit, Dried
12307
Moringa Stenopetala (Cabbage Tree), Dried
11900
Star Anise Spice
11300
Rosemary Leaves, Fresh
11070
Purple Corn, Raw
10800
Black Raspberry Juice
10460
Golden Raisins, Seedless
10450
Black Chia Seeds, Raw
9800
Dandelion Greens, Dried
9666
Hazelnuts or Filberts
9645
Wild Blueberries, Raw
9621
Dried Pears (40% Moisture)
9496
Savory, Fresh
9465
Artichokes, Boiled
9416
Artichokes, Microwaved
9402
Reishi Mushrooms, Dried
9244
Cranberries, Raw
9090
Red Kidney Beans, Raw
8606
Black Beans, Raw
8494
Ashwagandha Root, Dried
8487
Pink Beans, Raw
8320
Jalapeno Peppers, Dried
8250
Prunes (Dried Plums), Uncooked
8059
Pinto Beans, Raw
8033
Black Currants (European), Raw
7957
Crowberry (Black Crowberries), Raw
7890
Pistachios, Nuts, Raw
7675
Black Diamond Plums, Raw
7581
Wild Bilberries, Raw
7570
Agave, Dried (Southwest)
7524
Milk Chocolate Candies
7519
Lentils, Raw
7282
White Chia Seeds, Raw
7000
Hibiscus Tea, Brewed
6990
Burdock Root / Gobo, Raw
6747
Dried Apples (40% Moisture)
6681
Garlic Powder Spice
6665
Artichokes, Globe or French, Raw
6552
Black Turtle Beans, Raw
6416
White Sorghum Bran
6400
Chocolate Syrup
6330
Peach Babyfood
6257
Mulberries, Fresh
6130
Plums, Raw
6100
Maca Powder, Raw
6100
Lemon Balm Leaves, Raw
5997
Spirulina Powder Capsules
5970
Blackberries, Raw
5905
Garlic, Raw
5708
Soybeans, Raw
5409
Brazilian Grape Tree / Jabuticaba Fruit, Fresh Skin
5230
Cilantro Leaves (Coriander), Raw
5141
Red Raspberries, Raw
5065
Babyfood, Apple and Blueberry, Junior Version
4822
Basil, Fresh
4805
Black Quinoa, Uncooked
4800
Artichokes, Canned
4760
Chestnuts With Pellicle
4670
Blueberries, Raw
4669
Sea Buckthorn Berries, Raw
4580
Cabernet Sauvignon Red Wine
4523
Pomegranates, Raw
4479
Almonds, Nuts
4454
Dill Weed, Fresh
4392
Black Eyed Peas (Cowpeas), Raw
4343
Goji Berry (Wolfberries), Dried
4310
Strawberries, Raw
4302
Onion Powder Spice
4289
Red Delicious Apples With Skin, Raw
4275
Dried Peaches (40% Moisture)
4222
White Raisins (40% Moisture)
4188
Applesauce Babyfood, Strained
4123
Red Quinoa, Uncooked
3900
Granny Smith Apples With Skin, Raw
3898
Deglet Noor Dates
3895
Golden Berries / Cape Gooseberries / Inca Berries
3874
Sweet Cherries, Raw
3747
Moringa Stenopetala (Cabbage Tree), Fresh
3700
Makiang, Raw
3695
Red Wine (Table)
3607
Red Rice, Uncooked
3598
Tamarind
3500
Peanut Butter, Smooth Style
3432
Raisins, Seedless
3406
Red Currants, Raw
3387
Figs, Raw
3383
Gooseberries, Raw
3332
Goji Berry (Wolfberries), Raw
3290
Dried Apricots 40% Moisture)
3234
Quinoa, White / Ivory, Uncooked
3200
Peanuts, Raw (All Varieties)
3166
Red Cabbage, Boiled
3145
Kalamata Olives
3130
Broccoli Rabe, Raw
3083
Cooked Agave (Southwest)
3074
Apples With Skin, Raw
3049
Red Delicious Apples Without Skin, Raw
2936
Gala Apples With Skin, Raw
2828
Brewed Arabica Coffee, Medium Roast
2780
Cardamom Spice
2764
Purple Sweet Potato, Raw
2720
Brewed Arabica Coffee, Dark Roast
2690
Pomegranate Juice, Bottled
2681
Red Merlot Wine
2670
Golden Delicious Apples With Skin, Raw
2670
Banana Babyfood
2658
Maloud, Raw
2611
Fuji Apples With Skin, Raw
2589
Apples Without Skin, Raw
2573
Peach Babyfood, Junior Version
2551
White Guava, Fleshed
2550
Cloudberry (Knotberries), Raw
2530
Mangosteen, Raw
2510
Red Cabbage, Raw
2496
Brewed Arabica Coffee, Light Roast
2450
Red Leaf Lettuce, Raw
2426
Red Zinfandel Wine
2400
Concord Grape Juice 2389
Medjool Dates
2387
Black Cherry Juice
2370
Rowan Berries, Raw
2360
Corn Flakes Cereal
2359
Blueberry Juice
2359
Plain Instant Oatmeal, Fortified, Dry
2308
Low-Fat Granola With Raisins
2294
Asparagus, Raw
2252
Black Beans, Boiled
2249
Golden Delicious Apples Without Skin, Raw
2210
Purple Cauliflower, Cooked
2210
Green Pears With Skin/Peel, Raw
2201
White Sorghum Grain
2200
Sprouted Radish Seeds, Raw
2184
Oat Bran Cereal, Ready To Eat
2183
Lotus Root, Raw
2177
Toasted Oatmeal Cereal (Cheerios)
2175
Quick Oats / Oatmeal, Uncooked
2169
Broccoli, Boiled
2160
Toasted Oatmeal Squares Cereal
2143
Black Rice, Purple Forbidden Rice, Uncooked
2125
Sweet Potato, Baked In Skin
2115
Butternut Whole Grain Bread
2104
Oranges, All Varieties, Raw
2103
Chives, Raw
2094
Fenugreek Seeds, Raw
2090
Purple Cauliflower, Raw
2084
Savoy Cabbage, Boiled
2050
Prune Juice, Canned
2036
Red Guava, Fleshed
1990
Applesauce, Unsweetened
1965
Pumpernickel Bread
1963
Cashews, Nuts
1948
Beet Greens, Raw
1946
Hass Avocados, Raw
1922
Peaches, Raw
1922
Arugula (Rocket), Raw
1904
Navy Beans, Raw
1861
Nachos – Tortilla Chips With Cheese
1858
Oreo Cookies, Chocolate w/ Vanilla Creme Filling
1840
Red Grapes, Raw
1837
Navel Oranges, Raw
1819
Red Grape Juice
1788
Beets, Raw
1776
Lacinato Kale (Dinosaur, Tuscan, Black Kale), Cooked
1773
Green Kale, Raw
1770
Acai Juice Blends / Bowls
1767
Radishes, Raw
1750
Black Grapes
1746
Red Anjou Pears, Raw
1746
Popcorn, Air-Popped
1743
Old Fashioned Oats / Oatmeal, Uncooked
1708
Yerba Mate Tea, Brewed
1704
Macadamia Nuts, Dry Roasted
1695
Frozen Spinach (Chopped or Leaf), Unprepared
1687
Russet Potatoes With Skin, Baked
1680
Asparagus, Cooked, Boiled, Drained
1644
White, Red, & Pink Grapefruit, Raw
1640
Tangerines, Mandarin Oranges, Raw
1627
Broccoli Rabe, Cooked
1590
Low Fat Tortilla Chips Made With Olestra
1549
Pink & Red Grapefruit, Raw
1548
Green Leaf Lettuce, Raw
1532
Red Onions, Raw
1521
Quaker Oat Life Cereal
1517
Spinach, Raw
1513
Brazilian Grape Tree / Jabuticaba Fruit
1511
Sprouted Alfalfa Seeds, Raw
1510
Broccoli, Raw
1510
Cranberry Concord Grape Juice
1480
Unsweetened Cranberry Juice
1452
Soursop / Guanabana / Graviola, Pulp
1451
Bibb Butter Lettuce (Incl. Boston), Raw
1423
Yellow Guava, Raw
1422
Whole Grain Bread (Incl. Multigrain)
1421
Brazil Nuts, Unblanched
1419
Romanesco / Green Cauliflower / Broccoflower, Cooked
1387
Safflower Oil
1380
Lemons Without Peel, Raw
1346
Brussels Sprouts, Raw
1330
Red Potatoes With Skin, Baked
1326
Russet Potatoes With Skin, Raw
1322
Oatnut Bread
1318
Shredded Wheat Cereal, Plain w/o Added Sugar
1303
Parsley, Raw
1301
Mangos, Raw
1300
Raw Agave (Southwest)
1294
Chocolate Chip Cookies
1290
Spearmint, Fresh
1270
Milk Chocolate Syrup, Reduced Fat
1263
Green Tea, Brewed
1253
White Grapefruit Juice, Raw
1238
Lemon Juice, Raw
1225
Yellow Onions, Sauteed
1220
Golden Kiwi (Yellow Kiwi), Raw
1210
Ceylon Tea, Brewed
1210
Barley Flour, Wholemeal
1190
White Potatoes With Skin, Baked
1138
Ground Flaxseed
1130
Black Tea, Brewed 1128
Apricots, Raw
1110
Red Swiss Chard, Raw
1108
Red Potatoes With Skin, Raw
1098
Coconut Oil
1070
White Potatoes With Skin, Raw
1058
Yellow Peppers, Raw
1043
White Grapes / Green Grapes, Raw
1018
Romaine Lettuce, Raw
1017
Green Olives
1010
Rose Wine
1005
Strawberry Juice
1002
Salsa Jar or Canned Version
1001
Orange Peppers, Raw
984
Portobello Mushrooms, Raw
968
Sprouted Soybeans, Raw
962
Crimini Mushrooms (Italian Brown), Raw
951
Early Grey Tea, Brewed
950
Extra Sweet Pineapple, Raw
943
Green Bell Peppers, Raw
935
Eggplant, Raw
932
Nectarines, Raw
919
Onions, Raw
913
Pinto Beans, Boiled
904
Sweet Potato, Raw
902
Cauliflower, Raw
870
100% Cranberry Juice Blend
865
White Onions, Raw
863
Kiwi Fruit, Raw
862
Cabbage, Boiled
856
Fried Bacon – Meat
850
Garbanzo Beans / Chickpea / Bengal Gram, Raw
847
Red Peppers, Sauteed
847
Lime Juice, Raw
823
Red Peppers, Raw
821
Lucuma Fruit, Peel / Skin
816
Sacha Inchi / Saviseed
800
Whole Flaxseed
800
Noni Fruit, Raw
800
Green Beans / String Beans, Raw
799
Bananas, Raw
795
White Grape Juice
793
Olive Oil w/ Parsley (Home Prepared)
766
Sweet Potato Without Skin, Cooked / Boiled
766
Turkey Hot Dog, Barbecued – Meat
760
Red Dragon Fruit / Pitaya, Fresh
760
Shiitake Mushrooms, Dried
752
Chestnuts Without Pellicle
750
Japanese Persimmon Fruit, Raw
742
Yellow Split Peas, Raw
741
Chiilchin / Sumac Berries / Lemonade Berry Navajo Tea
740
Cauliflower, Boiled
739
Butter
730
Sweet Corn, Raw
728
Orange Juice, Raw
726
Pine Nuts, Dried
720
Beef Liver, Frozen – Meat
710
Pear Juice, All Varieties
704
Orange Juice Carton / Canned / Bottle
703
Carrots, Raw
697
Yellow Peppers, Grilled
694
Canned Tomato Sauce / Jarred Spaghetti Sauce
694
Button Mushrooms / White Mushrooms, Raw
691
Blue Corn Mush With Ash (Navajo)
684
Olive Oil w/ Basil (Home Prepared)
684
Maitake Mushrooms, Raw
669
Oyster Mushrooms, Raw
664
Chicken Drumstick Without Skin, Grilled – Meat
650
Cauliflower, Frozen & Unprepared
620
Green Peppers, Sauteed
615
Sweet Onions, Raw
614
Turkey Hot Dogs / Frankfurter – Meat
610
Rooibos Tea, Brewed
610
Green Peas, Frozen & Unprepared
600
Chocolate Brownies
600
Maple Syrup
590
Ketchup / Catsup
578
Leeks (Bulb w/ Lower Leaves), Raw
569
Pineapple Juice, Canned & Unsweetened
568
Apple Cider Vinegar
564
Pineapple, Traditional Varieties, Raw
562
Olive Oil w/ Garlic (Home Prepared)
557
Celery, Raw
552
Vegetable Juice Cocktail, Canned or Bottled
548
Plum Tomatoes, Raw
546
Lychee Fruit
540
Cabbage, Raw
529
Green Split Peas, Raw
524
Sweet Corn Kernels, Frozen & Unprepared
522
Green Tea, Bottled
520
Frozen Broccoli Spears, Unprepared
496
Tomato Juice, Canned or Bottled
486
Powdered Chocolate Drink (Nesquik Cocoa Mix)
485
Pumpkin, Raw
483
Poppy Seeds Spice
481
Beef Hot Dogs – Meat
470
Blueberry Muffins
460
Canola Oil
460
Grilled Chicken Drumstick With Skin – Meat
440
Iceberg Lettuce / Crisphead Lettuce, Raw
438
Cashew Apple Fruit
436
Betty Crocker Chocolate Cake Mix, Prepared
430
Cooked Tomatoes, Red Ripe
423
Apple Juice, Canned or Bottled
414
Babyfood, Pear Juice
414
Sweet Corn, Canned
413
Red Wine Vinegar
410
Butternut Squash, Raw
396
White Wine
392
Tomatoes, Red Ripe Variety, Raw
387
Raw Pineapple, All Varieties
385
Whole Grain Wheat
380
Extra Virgin Olive Oil
372
Black Olives
350
Corn Oil
340
Brown Rice, Uncooked
330
Longan Fruit, Raw
330
Carrots, Boiled
326
Cantaloupe Melon, Raw
319
Black Tea, Bottled
313
Fennel Bulb, Raw
307
Papaya, Raw
300
Papa John’s Cheese Pizza, Original Crust
300
Hot Dogs (Meat) 300
White Dragon Fruit / Pitaya, Fresh
300
White Asparagus, Raw
296
Green Beans / String Beans, Canned
290
Japanese White Sweet Potato / Murasaki, Raw
272
Apple Cider Vinegar and Honey
270
White Tea, Bottled
264
Bananas, Nam-Wa Variety
260
Green Peas, Fresh & Raw
260
Honeydew Melon, Raw
253
Eggplant, Boiled
245
Lima Beans, Canned
243
Papa John’s Pepperoni Pizza, Original Crust
240
Prawns, Peeled and Cooked – Seafood
240
Cucumber With Peel / Skin, Raw
232
White Cranberry Juice
232
Honey Vinegar / Honey Wine Vinegar
225
Olive Oil w/ Garlic & Hot Red Peppers (Home Prepared)
219
DiGiorno Rising Crust Cheese Pizza, Frozen
210
Guinness Stout Beer
210
Domino’s Cheese Pizza, Classic Hand-Tossed
200
Red Baron Cheese Pizza, Frozen
190
Apple Pie
190
Zucchini Summer Squash With Skin, Raw
180
Little Caesar’s Deep Dish Cheese Pizza
180
McDonald’s Crispy Chicken Sandwich, Fried – Meat
180
Pizza Hut Cheese Pizza, Pan Crust
170
Aunt Jemima Waffles, Frozen
170
Tombstone Cheese Pizza, Frozen
160
Krispy Kreme Donuts / Doughnuts, Plain
160
Wendy’s Frosty, Classic Chocolate Flavor
160
Rambutan Fruit
160
Celeste Cheese Pizza, Frozen
150
Wendy’s Grilled Chicken Sandwich – Meat
150
Budweiser Beer
150
Kellogg’s Pop Tarts, Frosted Strawberry Flavor
150
Watermelon, Raw
142
Cucumber Without Skin / Peeled, Raw
140
Tilapia Fish Fillets, Baked
140
Romanesco / Green Cauliflower / Broccoflower, Raw
136
Heineken Lager Beer
130
Honey
130
Lucuma Fruit, Nut / Seed
129
Mizuna Mustard Greens
122
Burger King Chicken Nuggets, Fried – Meat
120
Mackerel Fish, Fried
120
Green Peas, Canned
120
Hamburger Meat Patty, Fried
110
Parsnips
110
Peanut Oil
106
Totino’s Thin Crust Cheese Pizza, Frozen
100
Eggo Buttermilk Pancakes
100
Coconut Flakes, Sweetened
90
Canned Tuna Fish In Water
90
Miller Lite Beer
90
Tofu
90
Limes, Raw
82
Tony’s Cheese Pizza, Frozen
80
Bud Light Beer
80
Lucuma Fruit Powder, Pulp Extract
70
Fried Chicken Without Skin, Frozen – Meat
60
Fried Chicken With Skin, Frozen – Meat
50
Milk, 2% Fat
50
Milk, 1% Fat
40
Salmon Fish, Raw
30
Instant White Rice, Cooked
30
Egg Yolk
20
Egg, Whole
20
Egg Whites
10
Beef Steak – Meat
10
Egg Beaters
0
Jello / Gelatin, Strawberry Flavor
0
Red Bull Energy Drink
0
