Foods like berries, nuts, seeds, coffee, and kale contain more antioxidants than green tea.
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7 Foods and Drinks High in Antioxidants That Aren't Green Tea
By Merve Ceylan
Post April 4, 2026
Berries, kale, cocoa, spices, seeds, nuts, and coffee can provide antioxidant levels equal to or higher than those of green tea.
Polyphenols and vitamins in these foods help protect cells, reduce inflammation, and lower disease risk.
Eating a variety of whole, minimally processed foods is the best way to increase antioxidant intake.
Green tea is full of antioxidants, which are compounds that help protect your cells from damage and can lower your risk for disease. Green tea’s antioxidant capacity is about 570-2,620 micromoles per 100 milliliters.1 Many foods contain antioxidants, some with an even higher antioxidant capacity than green tea.
1. Berries
Berries get their blue and purple hues from antioxidant plant pigments called anthocyanins.
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Antioxidants include nutrients like vitamins A, C, and E, the mineral selenium, and compounds called polyphenols.
Berries are a great source of antioxidants. They can be rich in vitamin C, especially blackcurrants and sea buckthorn berries.2 Eating a cup of mixed berries provides 26 milligrams (mg) of vitamin C, or 29% of the Daily Value (DV).3
Berries are also rich in anthocyanins, a type of polyphenol and plant pigment. These compounds give berries red, purple, and blue colors.2
Polyphenols are mostly found in whole grains, fruits, vegetables, nuts, seeds, spices, and herbs. Scientists have discovered more than 8,000 types of polyphenols so far. Many polyphenols have antioxidant properties. Antioxidants help prevent cell damage, inflammation, and diseases.5
A 2023 study showed that eating foods high in polyphenols is linked to a 20% lower risk of dying from any cause. It is also linked with a 40% lower risk of dying from cardiovascular disease.6
2. Kale
Kale is rich in vitamins with antioxidant properties, like vitamins A and C.
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Vegetables are a great source of antioxidants. One study measured the antioxidant capacity of 303 vegetables and vegetable products. On average, vegetables had about 800 micromoles per 100 grams. However, a few vegetables had much more while some had less.1
The study found that curly kale has an antioxidant capacity of about 2,800 micromoles per 100 grams.1 Kale is rich in vitamins A and C and contains polyphenols.7
Other vegetables with high antioxidant capacity include artichokes, red chili peppers, and green chili peppers.1
3. Cocoa
Cocoa is a good source of antioxidants that help lower inflammation and prevent disease.
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Cocoa powder has about 636 micromoles of antioxidant capacity per gram. So, chocolate made with more cocoa has higher antioxidant capacity.8
Eating antioxidant-rich foods may help reduce inflammation and prevent disease. A 2023 study found that eating 10 grams of cocoa high in polyphenols helped reduce inflammation linked to heart health.9 Another 2024 study found that people who ate cocoa regularly had lower blood cholesterol.10
4. Spices
Spices and herbs like clove, cinnamon, thyme, sage, and saffron have strong antioxidant properties.
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Spices come from the seeds, bark, roots, or leaves of plants. These parts of plants are naturally high in polyphenols.
A 2024 study looked at 425 spices and herbs. Clove had the highest antioxidant capacity, followed by peppermint, allspice, cinnamon, oregano, thyme, sage, rosemary, saffron, and tarragon. Their antioxidant capacity ranged from 440 to 2,770 micromoles per gram.10
5. Seeds
Seeds are an excellent source of antioxidants, including sunflower, sesame, and hemp seeds.
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Seeds can contain antioxidant nutrients like vitamins A and E. They are also packed with polyphenols.
A 2020 study looked at the antioxidant capacity of five different seeds. Sunflower seeds had the highest antioxidant capacity, followed by flaxseeds, sesame seeds, poppy seeds, and hemp seeds.11
Here is the antioxidant content of those seeds:11
Sunflower seed: 450 µmol/g
Flaxseed: 210 µmol/g
Sesame seed: 80 µmol/g
Poppy seed: 50 µmol/g
Hempseed: 30 µmol/g
A study showed that germinating seeds, like chia seeds, improved their antioxidant capacity. In chia seeds, their capacity increased by about 87-105% after four days of germination.12
6. Nuts
Nuts are rich in vitamins and compounds with powerful antioxidant effects.
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Nuts are rich in antioxidant nutrients and beneficial plant compounds. A 2025 study showed that eating 60 grams or more of almonds daily may reduce blood markers of oxidative stress (a state of cell damage that can lead to disease). It may also increase antioxidant enzyme activity, which helps protect cells.13
Other studies show that regularly eating nuts may lower the risk of dying from any cause.14
Here are the antioxidant capacities of some nuts:1
Walnuts: 219 µmol/g
Pecans: 85 µmol/g
Chestnuts: 57 µmol/g
Some nuts, such as almonds, hazelnuts, pine nuts, and Brazil nuts, are especially rich in vitamin E. Brazil nuts are also particularly high in selenium.15
7. Coffee
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Coffee is one of the drinks with the most antioxidants. It has about 75 to 172 micromoles of antioxidant capacity per gram of ground coffee.16
The amount of antioxidants in coffee can change depending on the type of coffee bean, how it is roasted, and how it is brewed.
A 2020 study found that Aeropress coffee had the highest antioxidant capacity. Drip coffee came next, followed by pour-over, espresso, and French press.17
Exact Antioxidant Levels in Foods Are Hard To Tell
It is hard to know exactly how many antioxidants are in a food. The amount can change depending on how the food is grown, stored, or cooked. Foods also have many different kinds of antioxidants, which makes measuring them tricky.1
There are also different ways to test antioxidant levels. For example, the same food can show different results depending on the method used.1
How To Get More Antioxidants in Your Diet
Here are some ways to add more antioxidants to your diet:
Eat a variety of foods: Different foods contain different types of polyphenols, each with unique health benefits. Include a variety of whole grains, fruits, vegetables, nuts, and seeds in your meals.
Use herbs and spices: Add different herbs and spices to your meals or drinks to increase antioxidant intake. You can make a golden latte with turmeric, sprinkle cinnamon on oatmeal, add cloves to tea, or use ginger in smoothies or stir-fries.
Drink antioxidant-rich beverages: Drinks like tea, coffee, and cocoa are great sources of antioxidants. Consume them in moderation, as too much caffeine can cause side effects.
Minimize ultra-processed foods: Whole, minimally processed foods usually contain more antioxidants than highly processed options.
Most of us think of fiber as a digestive aid—great for keeping things, well, moving.
But according to Stanford professor and protein chemist Daria Mochly-Rosen, Ph.D., its benefits reach far beyond the gut. On the mindbodygreen podcast, she explained that fiber is also critical for keeping our mitochondria, the “powerhouses” of our cells, running efficiently.
These tiny organelles don’t just produce energy; they regulate how cells communicate, repair, and respond to stress. When mitochondria function well, we feel energized, focused, and resilient. When they falter, fatigue, brain fog, and inflammation often follow.
And surprisingly, what we feed our gut has everything to do with how these microscopic energy engines perform.
The hidden link between fiber, the gut, & your mitochondria
The fiber we eat doesn’t directly fuel us; it feeds the gut microbiome, which then produces compounds that fuel our mitochondria.
“When we eat enough fiber, we feed the bacteria living in our gut,” Mochly-Rosen explained. “They convert it into a compound called butyrate, which directly nourishes the mitochondria in the lining of the gut.”
Butyrate is a short-chain fatty acid that acts like rocket fuel for intestinal cells. It helps mitochondria in those cells produce energy efficiently and strengthens the gut barrier, the thin layer that keeps harmful bacteria and toxins out of the bloodstream.
Without enough fiber, your body makes less butyrate. That means less fuel for your gut’s mitochondria, a weaker barrier, and a higher risk that unwanted microbes and inflammatory molecules can slip into circulation. Over time, this can contribute to fatigue, systemic inflammation, and even chronic disease.
So yes, fiber is essential for regular digestion, but it’s also key for protecting your mitochondria, supporting immunity, and maintaining long-term health.
Feed your mitochondria
Supporting your mitochondria doesn’t have to be complicated. Small, consistent choices, especially when it comes to fiber, can make a powerful difference.
Here’s how to start:
1.
Prioritize diverse, plant-based fiber
Different bacteria thrive on different fibers. Aim for variety—beans, lentils, oats, berries, leafy greens, seeds, and root vegetables all contribute unique prebiotic fibers that fuel a balanced microbiome.
2.
Hit your daily target
Most adults only get about 15 grams of fiber per day, but research shows women should aim for at least 25 grams and men for 38 grams daily. Increasing intake gradually helps your microbiome adjust and reduces bloating.
3.
Support butyrate production
In addition to fiber, foods like resistant starch (found in cooked and cooled potatoes, green bananas, and oats) are especially powerful for boosting butyrate-producing bacteria.
Mitochondria also thrive on amino acids and antioxidants. Pair your fiber with protein-rich foods and colorful produce to protect mitochondria from oxidative stress and support repair.
The takeaway
Mitochondria might be microscopic, but their impact is massive. They’re responsible for everything from energy production to immune signaling, and what you feed your gut directly influences how well they perform.
“Fiber isn’t just about digestion,” Mochly-Rosen said. “It’s about supporting the bacteria that, in turn, support your mitochondria. It’s all connected.”
The next time you build your plate, think beyond your macros. That extra serving of lentils or handful of raspberries isn’t just helping your gut; it’s fueling your body’s cellular engines and protecting your long-term vitality from the inside out.
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