Nutrients -> Other Components -> Flavonoids

Quercetin Foods high in quercetin and how much you need · Flavonoids

Quercetin is a plant pigment (flavonoid) commonly found in fruits, vegetables, and grains. It is known for its antioxidant and anti-inflammatory properties and has been studied for its potential health benefits, including supporting cardiovascular health and reducing the risk of certain chronic diseases.

Most in a serving: Cranberry, dried, cranberry powder

There's no official daily target for quercetin.

Among plant foods, cranberry, dried, cranberry powder; lingonberry juice and pea, green, dried have the most quercetin per serving.

Plant sources

Are you getting enough quercetin?

Knowing where quercetin comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in quercetin

Ranked from 194 foods in our catalog, one entry per food.

1

Cranberry, dried, cranberry powder 206,000 µg

1/4 cup (40 g) · Nuts, seeds and dried fruits
2

Lingonberry, dried, lingonberry powder 37,000 µg

serving (40 g) · Nuts, seeds and dried fruits
3

Lingonberry juice 26,640 µg

serving (240 g) · Juices
4

Cranberry lingonberry juice 25,680 µg

serving (240 g) · Juices
5

Pea, green, dried 17,838 µg

serving (35 g) · Pulses
6

Onion, boiled 16,796 µg

serving (85 g) · Cooked vegetables
7

Rowanberry, dried, rowanberry powder 16,471 µg

serving (40 g) · Nuts, seeds and dried fruits
8

Pear juice 10,824 µg

serving (240 g) · Juices
9

Kale 9,350 µg

serving (85 g) · Vegetables
10

Pear 8,551 µg

serving (140 g) · Fruits
11

Rocket, arugula 6,715 µg

serving (85 g) · Vegetables
12

Wild rocket, sand rocket 6,715 µg

serving (85 g) · Vegetables
13

Black currant 6,160 µg

serving (140 g) · Berries
14

Tea, green tea 5,635 µg

cup (245 g) · Tea
15

Black currant juice 5,280 µg

serving (240 g) · Juice drink
16

Apple, imported, with skin 5,040 µg

serving (140 g) · Fruits
17

Pickled onion 4,656 µg

serving (30 g) · Canned vegetables
18

Blueberry, bilberry 4,200 µg

serving (140 g) · Berries
19

Green bean, string bean, boiled 3,989 µg

serving (90 g) · Pulses
20

Plum 3,500 µg

serving (140 g) · Fruits
21

Tomato juice 3,120 µg

cup (240 g) · Vegetable juices
22

Sea buckthorn berry 3,100 µg

serving (50 g) · Berries
23

Steak tartare 3,072 µg

serving (110 g) · Steaks and chops
24

Cocoa powder 2,700 µg

tbsp (5.4 g) · Miscellaneous ingredients
25

Tomato puree 2,472 µg

serving (60 g) · Condiments
26

Buckwheat, boiled 2,016 µg

serving (140 g) · Rice
27

Baked apple 1,974 µg

serving (140 g) · Fruit and berry dishes other than pies
28

Red wine 1,470 µg

serving (147 g) · Wines
29

Wine, average, 8-15% 1,228 µg

serving (148 g) · Wines
30

Pulled pork 938 µg

serving (85 g) · Meat dishes
31

Sweet pepper, red, canned 889 µg

serving (130 g) · Canned vegetables
32

Bean, white 495 µg

serving (90 g) · Pulses
33

Tomato, crushed, canned 481 µg

serving (130 g) · Canned vegetables
34

Soy product, soured, 2% fat, calcium 475 µg

serving (170 g) · Yoghurt
35

Spinach, fried 350 µg

serving (85 g) · Cooked vegetables
36

Zucchini, boiled 314 µg

serving (85 g) · Cooked vegetables
37

Chorizo, fried without fat 257 µg

serving (55 g) · Sausages
38

Cream cheese, 11% fat 163 µg

serving (30 g) · Cheese, unripened, fresh cheese
39

Coffee, average 59.3 µg

cup (237 g) · Coffee
40

Champignon, fried 50.7 µg

serving (85 g) · Mushroom
41

Non alcoholic beer, home-made 47.4 µg

cup (237 g) · Other drinks
42

Squid, deep-fried 46.7 µg

serving (85 g) · Crustaceans and molluscs
43

Mushroom, blanched 44.7 µg

serving (85 g) · Mushroom
44

Rufous milkcap, blanched 44.7 µg

serving (85 g) · Mushroom
45

White wine, sweet 37.5 µg

serving (150 g) · Wines
46

Potato, unpeeled, avarage 2.8 µg

serving (110 g) · Cooked potatoes
47

Vegetable bouillon cube 0.93 µg

serving (5 g) · Miscellaneous ingredients
48

Spinach spaghetti, boiled 0.41 µg

serving (140 g) · Pasta
49

Fish stock cube 0.12 µg

serving (5 g) · Miscellaneous ingredients
50

Chicken broth 0.1 µg

serving (240 g) · Savoury sauces

Learn about quercetin

What does quercetin do for the body?

Quercetin is a flavonoid with antioxidant and anti-inflammatory properties. It may help protect the body from free radicals, reduce inflammation, and support heart health.

How much quercetin do I need?

There is no specific recommended daily intake for quercetin. However, including a variety of quercetin-rich foods in your diet, such as apples, berries, onions, and capers, can contribute to overall health and well-being. As with any nutrient, moderation is key, and it's best to obtain quercetin through a balanced diet rather than through supplements.

How do vegans get quercetin?

Vegans can get quercetin from plant-based sources such as apples, red onions, capers, and green leafy vegetables like spinach and kale. Quercetin can also be found in berries, grapes, and tomatoes, which are all suitable for a vegan diet.

Myricetin

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