Best Quercetin Foods

Best Quercetin Foods

quercetin,antioxidants,free radicals,quercetin foods,Numerous studies have been done on the health benefits of quercetin, which are the pigments found in plants. Many scientists agree quercetin is beneficial to your health in a variety of ways. It is beneficial because quercetin is a natural and abundant phytochemical, known as a flavonoid, and flavonoids are important because they seem to enhance the function of vitamin C so that it is better absorbed by the body. Quercetin is also an antioxidant, and antioxidants are responsible to control and fight disease-causing free radicals.  
There have also been many studies about quercetin, and many have indicated significant anti-inflammatory properties may be present in quercetin. For instance, Paul Kroon, lead researcher in one athersclerosis study stated, “we can confirm that eating quercetin-rich foods may help prevent chronic inflammation leading to cardiovascular disease because the metabolites still have an effect on the cells lining the blood vessels.” A study conducted in 2003 also noted quercetin’s ability to modulate the inflammatory response. In the 2003 study inflammation was induced in rats with carrageenan, and quercetin was able to suppress the inflammation successfully.

It also seems quercetin doesn’t just quiet inflammation. The British Journal of Cancer published an article asserting quercetin seems to have anti-tumor properties. Another study conducted in 2005 found quercetin may indeed have “chemotherapeutic potential or chemoprevention of human cancers,” and, for that reason, researchers want further investigations done into quercetin so its true medicinal capabilities can be accurately determined.

As mentioned, quercetin is found primarily in plants, such as fruits, vegetables, and herbs. If you’re interested in making sure you get quercetin into your daily diet, here’s a list of foods that contain some of the highest quercetin levels:

Best Quercetin Foods


Quercetin Food mg/100g Quercetin Food mg/100g
Green Tea Leaves, dried 255.55 Jalapeno Hot Peppers 5.07
Black Tea Leaves, dried 204.66 Coriander, raw 5.00
Capers 180.77 Spinch, raw 4.86
Lovage Leaves 170.00 Chives 4.77 
Dillweed, fresh 55.15 Apples 4.42
Yellow Wax Hot Peppers 50.63 Watercress 4.00
Hartwort Leaves 29.30 Grapes 3.54
Ancho Peppers 27.60 Celery 3.50
Buckwheat 23.09 Broccoli, raw 3.21
Bee Pollen 20.95 Blueberries 3.11
Cocoa, powder 20.13 Bilberries 3.04
Onions, red, raw 19.93 Yellow Snap Beans 3.03
Green Hot Chili Peppers 16.80 Cherry Tomatoes 2.77
Cranberry Juice, raw 16.41 Green Snap Peas 2.73
Serrano Hot Peppers 15.98 Apricots 2.55
Scallions, raw 14.24 Grapes, black 2.54
Cranberries, raw 14.02 Iceberg Lettuce 2.47
Ligonberries 12.16 Gooseberries 2.00
Tarragon, fresh 10.00 Currants, white 1.95
Chokeberries, frozen 8.90 Tomato Juice 1.46
Kale, raw 7.71 Plums, raw 1.20
Rowanberries 7.40 Butterhead Lettuce 1.19
Black Currants, raw 5.69 Broccoli, cooked 1.06
Onions, white raw 5.19 Blackberries 1.03


  1. Great, I love Green Tea! Also Bee Pollen is pretty amazing. It’s so good for you and you notice positive effects in your overall health and vitality very quickly.

  2. Thanks for the great info! How much of each of these need to be taken for the listed amount of Quercetin? The fruits are obvious – one apple.

    Are the others a suggestied serving from the package? I am interested in bee pollen, buckwheat, cocoa powder and green tea. How much of each of these do I take for the listed mg of quercetin?


  3. Author

    Amounts of quercetin are based on 100 grams. So, for example, buckwheat has 23.9 mg of quercetin per 100/g of buckwheat, bee pollen has 20.95 mg of quercetin per 100/g of bee pollen, and so forth.

  4. The thing with these food lists is that they list the amount as being high in green tea (leaves) not green tea the drink as made with boiling water. Anti-oxidants and flavenoids are delicate heat-labile nutrients and would not easily survive being subjected to boiling water.

    So although green tea leaves have a lot of quercetin in them, I would ike to see how much quercetin is actually in the boiling water which we drink as ‘tea’ otherwise how can we apply this knowledge? No one I know eats dry green tea leaves.


  5. How many milligrams per day of quercetin taken in through food are needed in order to properly block the proinflammatory cytokines, tumor necrosis factor alpha in congestive heart failure ?

  6. It is a good practice never to boil tea leaves. Place your tea leaves in your cup, add hot water (not boiling water) and drink as quickly as possible when you get your required brew. Japanese do not boil tea leaves.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.