Finally Lose It Polyphenol Chart

Food	Food group	Polyphenols
		Content (mg/100g)	Per serving (aim for 2,000 mg/day)	Size (approximately)
Black elderberry	Fruits	1359	1359	2/3 cup
Chestnut	Seeds	1215	1215	2/3 cup
Lowbush blueberry	Fruits	836	836	2/3 cup
Blackcurrant	Fruits	758	758	2/3 cup
Highbush blueberry	Fruits	560	560	2/3 cup
Hazelnut	Seeds	495	495	2/3 cup
Pecan nut	Seeds	493	493	2/3 cup
Plum	Fruits	377	377	2/3 cup
Sweet cherry	Fruits	274	274	2/3 cup
Globe artichoke heads	Vegetables	260	260	1 cup
Blackberry	Fruits	260	260	2/3 cup
Strawberry	Fruits	235	235	2/3 cup
Red raspberry	Fruits	215	215	2/3 cup
Coffee	Non-alcoholic beverages	214	214	2 cups
Prune	Fruits	194	194	2/3 cup
Almond	Seeds	187	187	2/3 cup
Red wine	Alcoholic beverages	101	176.8	1 six-ounce glass
Black grape	Fruits	169	169	2/3 cup
Red onion	Vegetables	168	168	½ c
Apple	Fruits	136	136	½ medium
Peppermint, dried	Seasonings	11960	119.6	1 tsp.
Spinach	Vegetables	119	119	3 cups
Shallot	Vegetables	113	113	½ cup
Black olive	Vegetables	569	81.3	6 olives
Cloves	Seasonings	15188	75.9	1 tsp.
Pure pomegranate juice	Non-alcoholic beverages	66	66	100 mL
Peach	Fruits	59	59	½ medium
Dark chocolate (70%)	Cocoa products	1664	166.4	1 square (10 g)
Capers	Seasonings	654	54.5	1 tsp.
Green olive	Vegetables	346	49.4	6 olives
Broccoli	Vegetables	45	45	½ cup
Black bean	Seeds	59	44.3	½ cup
Red currant	Fruits	43	43	2/3 cup
White bean	Seeds	51	38.3	½ cup
Cocoa powder	Cocoa products	3448	34.5	1 tsp.
Apricot	Fruits	34	34	1 small
Asparagus	Vegetables	29	29	¾ cup chopped, 6 large spears
Walnut	Seeds	28	28	2/3 cup
Red lettuce	Vegetables	23	23	3 cups
Extra virgin olive oil	Oils	62	8.9	1 Tbsp.
Black tea	Non-alcoholic beverages	102	4.1	1 tsp.
Green tea	Non-alcoholic beverages	89	3.6	1 tsp.
Most culinary herbs and herbal teas	Herbs	100	5	1 tsp.