By the Nutriveda editorial team · Sources checked 2026-10-26
Polyphenols are a large family of plant compounds: flavonoids (such as the flavanols in cocoa and the anthocyanins in berries), phenolic acids (such as those in coffee), lignans (in flaxseed) and others, including hydroxytyrosol in olives and olive oil. Several thousand have been described. They are not vitamins or essential nutrients, so there is no recommended daily intake. Below are the richest everyday foods per 100 g, and what the evidence and the EU health claims actually say.
Polyphenols per 100 g
| Food | Total polyphenols |
|---|---|
| Cocoa powder | 3,448 mg |
| Dark chocolate | 1,664 mg |
| Flaxseed meal | 1,528 mg |
| Chestnuts | 1,215 mg |
| Black olives | 569 mg |
| Blueberries, cultivated | 560 mg |
| Hazelnuts | 495 mg |
| Pecans | 493 mg |
| Plums | 377 mg |
| Green olives | 346 mg |
| Sweet cherries | 274 mg |
| Globe artichoke, raw | 260 mg |
| Blackberries | 260 mg |
| Strawberries | 235 mg |
| Almonds | 187 mg |
| Red onion | 168 mg |
| Apple | 136 mg |
| Spinach, raw | 119 mg |
Data: Phenol-Explorer database, as ranked by Pérez-Jiménez and colleagues (2010), checked 2026-10-26. Figures are averages from published analyses; the real amount in a given food depends on variety, ripeness, storage, processing and cooking. Dried herbs and spices top the full list (dried cloves about 15,188 mg, dried peppermint about 11,961 mg per 100 g), but they are eaten in grams, not in 100 g portions, so they are left out of the table.
Per 100 g is not per portion
The same study also ranked foods per serving, and the order changes: a bowl of berries or a handful of nuts counts for more than a pinch of cloves. A practical way to read the table: a 30 g handful of hazelnuts gives about 150 mg, 100 g of strawberries about 235 mg, 10 g of cocoa powder in a drink about 345 mg (our arithmetic from the figures above). Variety matters more than any single “top” food.
What the evidence says
- Two authorised EU health claims, both narrow. Olive oil may say that “olive oil polyphenols contribute to the protection of blood lipids from oxidative stress” only if it contains at least 5 mg of hydroxytyrosol and its derivatives per 20 g of oil, with a daily intake of 20 g (Regulation 432/2012). Cocoa drinks and dark chocolate may say that “cocoa flavanols help maintain the elasticity of blood vessels, which contributes to normal blood flow” only if they provide at least 200 mg of cocoa flavanols a day (first authorised by Regulation 851/2013). Most chocolate and olive oil on the shelf do not meet these conditions.
- “Antioxidant” is not an authorised claim on its own. High antioxidant capacity measured in a test tube does not show what happens in the body. Many polyphenols are poorly absorbed and are changed by gut bacteria before they act.
- Foods, not isolated compounds. Diets rich in fruit, vegetables, nuts, olive oil, cocoa and tea are linked with better health in observational studies, but these foods bring fibre, healthy fats and vitamins too. The effect cannot be credited to polyphenols alone. See the Mediterranean diet guide.
Practical ways to eat more
- Keep berries (fresh or frozen) and plums in rotation; eat apples with the skin.
- Use extra virgin olive oil instead of refined oils or butter, and add olives to salads.
- Swap a sweet snack for a small handful of hazelnuts, pecans or almonds.
- Add artichokes, red onion and spinach to weekly cooking.
- Cook with herbs and spices generously: small amounts, but every day.
- If you like chocolate, choose dark chocolate or unsweetened cocoa, in small amounts.
Risks and who should be careful
- Supplements are different from food. EFSA found that green tea catechin (EGCG) doses of 800 mg a day or more from supplements may be linked to signs of liver damage, while brewed green tea is generally safe. Since 2022 EU law caps green tea extract foods and supplements below 800 mg EGCG per daily portion and requires warnings.
- Chocolate is still chocolate. Dark chocolate is energy-dense and often sugary; the polyphenols do not cancel that.
- Iron. Some polyphenols (in tea and coffee, for example) can reduce absorption of iron from plant foods. If you have low iron, drink tea or coffee between meals rather than with them, and ask your doctor.
- Medication. High-dose polyphenol supplements can interact with some medicines. Ask your doctor or pharmacist before taking them.
Recipes
- Roasted Mediterranean vegetables (olive oil, red onion, herbs)
- Classic hummus (extra virgin olive oil)
Related entries
- Extra virgin olive oil per 100 g
- Olives per 100 g
- Monounsaturated fat: foods per 100 g
- Tomatoes per 100 g
- Mediterranean diet for beginners
FAQ
What foods are highest in polyphenols?
Per 100 g, dried spices and herbs (cloves, peppermint), then cocoa powder (3,448 mg), dark chocolate (1,664 mg), flaxseed meal (1,528 mg) and chestnuts (1,215 mg), according to Phenol-Explorer data. Among everyday foods eaten in larger portions: olives, berries, nuts, plums and cherries.
How many polyphenols should I eat a day?
There is no official target. Polyphenols are not essential nutrients and have no recommended intake in the EU. Eating a variety of plant foods every day is the practical goal.
Are polyphenol supplements worth it?
The two EU health claims are for foods (olive oil, cocoa) under strict conditions. Supplements give much higher doses than food, and for green tea extract EFSA flagged a liver risk at 800 mg EGCG a day or more. Food is the safer route.
Does cooking destroy polyphenols?
Some are lost with heat, water and long cooking, and the losses differ between foods and methods. Eating part of your fruit and vegetables raw and keeping cooking water (in soups) helps.
Is extra virgin olive oil a good source?
Extra virgin and virgin olive oils keep meaningful amounts, while refined olive oil loses most of them. Levels still vary a lot between bottles. Only oils with at least 5 mg hydroxytyrosol and derivatives per 20 g may carry the EU health claim.
Sources
- Pérez-Jiménez J, Neveu V, Vos F, Scalbert A (2010). Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database. European Journal of Clinical Nutrition 64 Suppl 3:S112-S120. nature.com
- Phenol-Explorer, database on polyphenol content in foods. phenol-explorer.eu
- Commission Regulation (EU) No 432/2012, list of permitted health claims (olive oil polyphenols). EUR-Lex
- Commission Regulation (EU) No 851/2013 (cocoa flavanols claim), as amended by Regulation (EU) 2015/539. EUR-Lex
- EFSA NDA Panel (2011). Polyphenols in olive and protection of LDL particles from oxidative damage. EFSA Journal 9(4):2033. efsa.europa.eu
- EFSA ANS Panel (2018). Scientific opinion on the safety of green tea catechins. EFSA Journal 16(4):5239. efsa.europa.eu
- Commission Regulation (EU) 2022/2340, green tea extracts containing (-)-epigallocatechin-3-gallate. EUR-Lex
This page is for information only and is not medical or dietary advice.
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