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Healthy Fruits

Antioxidant Levels of Different Fruits

It is well known that consuming fruit everyday has a number of positive health benefits. Researchers have highlighted the health benefits of a number of different fruits and it can sometimes be difficult for the consumer to know exactly which fruits provide the best health benefits.

Comparing one fruit against another can be difficult as each fruit contains different levels of vitamins, minerals, and antioxidants that all benefit health in variety of ways. One of the best and easiest ways to compare the health benefits of different fruits is by looking at their antioxidant capacity - this is measured in Oxygen Radical Absorbance Capacity (ORAC). In simple terms the higher the ORAC level the greater the level of antioxidant activity in the fruit.

It is now widely recommended that individuals gain around 3,000 to 5,000 ORAC units per day from a variety of food sources including: fruits, vegetable, nuts, seeds and legumes. You will see from the table below that many fruits provide a great source of antioxidants and it is fairly easy to achieve an intake 3,000+ ORAC units from fruit alone.

The antioxidant capacity was measured per 100g of raw fruit and therefore the table compares the antioxidant capacity of each fruit on a weight basis. 

List of the Most Healthy Fruits Based on Their Antioxidant Capacity

Ranking Fruit Variety Antioxidant Capacity
(Total ORAC μmol TE/100 g)
#1 Black Raspberries 19,220
#2 Cranberries 9,090
#3 Plums 6,100
#4 Blackberries 5,802
#5 Raspberries 5,065
#6 Blueberries 4,638
#7 Pomegranites 4,479
#8 Strawberries 4,266
#9 Apples (Granny Smith) 3,898
#10 Cherries 3,747
#11 Gooseberries 3,332
#12 Figs 3,200
#13 Goji berries 3,173
#14 Apples (Red Delicious) 2,929
#15 Apples (Gala) 2,828
#16 Apples (Golden Delicious) 2,670
#17 Apples (Fuji) 2,589
#18 Guava 2,550
#19 Pears 2,201
#20 Oranges 2,103
#21 Peaches 1,922
#22 Grapes (Red) 1,837
#23 Grapes (Black) 1,746
#24 Tangerines/Mandarins 1,620
#25 Grapefruit 1,548
#26 Lemon 1,346
#27 Mangos 1,300
#28 Apricots 1,110
#29 Grapes (White) 1,018
#30 Nectarines 889
#31 Kiwi 838
#32 Pineapple 562
#33 Melons (Cantaloupe) 306
#34 Papayas 300
#35 Bananas 260
#36 Melons (Honeydew) 242
#37 Watermelon 123
#38 Limes 82