The ORAC Scale

The ORAC Scale

Holistic

The ORAC scale measures the Oxygen Radical Absorbance Capacity in different foods. Free radicals are produced during normal metabolism and cell function, as well as from stress and pollutants in our air, water and food. The oxidative stress caused by these free radicals is implicated in everything from the aging and wrinkling of skin to DNA damage, diabetes, cancer and heart disease.

Antioxidants offer powerful, effective protection against this oxidative stress by blunting the damaging effects of free radicals. Foods higher on the ORAC scale effectively help to neutralise free radicals, slowing the damage caused by the oxidative process that can contribute to age-related degeneration and disease. Using the ORAC scale will help guide your food choices for a healthy diet—print out the Sans [ceuticals] ORAC Scale for reference while shopping.

The foods that score high on the ORAC scale are berries such as blueberries, raspberries and blackberries; fruits such as apples, pears, gooseberries and figs; and citrus. Grapes and grape juice are also high in antioxidants, with a value around 1,000.

Vegetables with a high ORAC value are onions, broccoli, artichokes, eggplant and asparagus. Along with their range of antioxidants, some of the essential nutrients in fruits and vegetables are potassium, vitamin C, vitamin A and dietary fibre.

Many herbs and spices have a high ORAC value for their weight. Garlic, peppermint, thyme, oregano and basil have a high antioxidant capacity, with values of more than 10,000 in 100g—although you’d rarely eat that much. Other spices, with values around 20,000, include black pepper, ginger, cinnamon, curry powder, cumin and paprika.

Whole grains, which contain the bran, germ and endosperm components of the entire grain, such as oatmeal and whole–grain bread, have a high ORAC value. Potatoes and sweet potatoes are other starchy foods with a high ORAC value of around 1,000. These are also rich in fibre, potassium and vitamin A or vitamin C.

The ORAC value of peanuts and nuts, including almonds, pecans, walnuts and pistachios, is around 3,000 to 5,000. Lentils, beans and peas are low-fat, high-protein sources of antioxidants, with values around 7,000 per 100g. Black and green tea also score high on the ORAC scale, and unsweetened dark chocolate is another high-antioxidant food, with a value near 5,000 per 100g.

ORAC Value Chart of the Top 50 High Antioxidant Foods

Sumac Bran (Raw) 312,400
Cloves (Ground) 290,283
Sorghum Bran (High-tannin) 240,000
Oregano (Dried) 175,295
Rosemary (Dried) 165,280
Thyme (Dried) 157,380
Cinnamon (Ground) 131,420
Turmeric (Ground) 127,068
Vanilla Beans (Dried) 122,400
Sage (Ground) 119,929
Szechuan Pepper (Dried) 118,400
Açaí (Fruit Pulp/Skin Powder) 102,700
Sorghum Bran (Black) 100,800
Rosehip 96,150
Cacao (Raw) 95,599
Sumac Grain (Raw) 86,800
Parsley (Dried) 73,670
Sorghum Bran (Red) 71,000
Nutmeg (Ground) 69,640
Basil (Dried) 61,063
Cocoa (Dry Unsweetened) 55,653
Cumin Seed 50,372
Chocolate (Baking) 49,944
Curry Power 48,504
Sorghum Grain (High-tannin) 45,400
Pepper (White) 40,700
Chocolate (Dutch–processed Powder) 40,200
Ginger (Ground) 39,041
Pepper (Black) 34,053
Sage (Fresh) 32,004
Mustard Seed (Yellow) 29,257
Thyme (Fresh) 27,426
Marjoram (Fresh) 27,297
Rice Bran (Crude) 24,287
Chili Powder 23,636
Paprika 21,932
Sorghum Grain (Black) 21,900
Chocolate (Dark) 20,816
Pepper (Red or Cayenne) 19,671
Raspberries (Black) 19,220
Chocolate (Semisweet) 18,053
Pecans 17,940
Chokeberry (Raw) 16,062
Tarragon (Fresh) 15,542
Ginger Root (Raw) 14,840
Elderberries (Raw) 14,697
Sorghum Grain (Red) 14,000
Peppermint (Fresh) 13,978
Oregano (Fresh) 13,970
Walnuts (English) 13,541
Raspberry Juice (Black) 10,460
Raisins (Golden Seedless) 10,450