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What the heck are Flavanoids?

Flavanoids are antioxidants in fruits, vegetables, tea, and wine - plant nutrients that belong to the polyphenol family. They are GOOD FOR YOU.  Flavanoids are responsible for brilliant blues, purples, and greens, as well as yellows, oranges, and reds which cannot be attributed to carotenoids (found in carrots). Carotenoids are fat-soluble, while flavanoids are predominantly water-soluble.

Flavanoids are found in more concentrated forms in red wine, green tea, and soy products, as well as many common fruits and veggies.

Research links them to reduced risks for cancer, heart disease, and other age-related degenerative diseases, as well as antioxidant protection of body fluids such as blood.  They also may help prevent stroke, flu, tooth decay, and other ailments. So to keep us all healthy, here's a list of the foods that contain the most flavanoids per serving.

Top Flavanoid-containing Foods - from highest to lowest

Food Amount


  Food Amount


Small red beans, dry half cup 13,727       Red cabbage, cooked half cup 2,539
Wild blueberries one cup 13,427   Figs half cup 2,537
Red kidney beans, dry half cup 13,259       Raisins half cup 2,490
Pinto beans, dry half cup 11,846   Red potato, cooked one 2,294
Cultivated blueberries one cup 9,019       Pistachios one ounce 2,267
Cranberries one cup 8,983   Blackeye peas half cup 2,258
Artichoke hearts one cup 7,904       Medjool dates half cup 2,124
BIackberries one cup 7.701   Red grapes one cup 2,016
Prunes half cup 7,291       Yellow pepper, raw


Raspberries one cup 6,058   Red grapefruit half 1,904
Strawberries one cup 5,938       Beets, raw half cup 1,886
Red Delicious apple one 5,900   White potato, cooked one 1,870
Granny Smith apple one 5,381       Orange pepper one 1,830
Pecans one ounce 5,095   Peach one 1,826
Sweet cherries one cup 4,873       Green grapes one cup 1,789
Black plum one 4,844   Mango one cup sliced 1,653
Russet potato, cooked  one 4,649       Asparagus, cooked half cup 1,480
Black beans, dry half cup 4,181   Apricots three 1,408
Red plum one 4,118       Tangerine  one 1,361
Gala apple one 3,903   Yellow onion, cooked half cup 1,281
Walnuts one ounce 3,846       Almonds one ounce  1,265
Golden Delicious apple one 3,685   Pineapple  one cup diced 1,229
Deglet Noor date half cup 3,467       Red leaf lettuce 4 outer leaves 1,213
Avocado one 3,344   Toasted oatmeal squares one cup 1,200
Red Anjou pear one 2,843       Sweet potato, cooked one 1,195
Hazelnuts one cup 2,739   Radishes one cup sliced 1,107
Broccoli raab, raw 1/5 bunch 2,621       Oat bran cereal 1 and 1/4 cup 1,075
Navy beans, dry half cup 2,573   Red pepper, raw one 1,072
Orange, navel one 2,540       Eggplant, raw half cup 1,031

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