Foods High In Quercetin - List

Capers, canned
172.55 mg
86.2 mg
Dill Weed
55.15 mg
Coriander (Cilantro) Leaves
52.9 mg
Carob Flour
38.78 mg
31.51 mg
29.99 mg
Goji Berries (Wolfberry), dried
29.6 mg
26.77 mg
Onions, cooked
24.36 mg
22.58 mg
20.97 mg
20.3 mg
Sweet Potato Leaves
16.94 mg
Drumstick Leaves
16.65 mg
Serrano Peppers
15.98 mg
15.38 mg
Asparagus, cooked
15.16 mg
14.84 mg
Green Hot Chili Peppers
14.7 mg
Sweet Onion
14.52 mg
13.98 mg
Spring Onion (Scallions Onion)
10.68 mg
Cocoa powder
10 mg
Sweet Potato Leaves, cooked
9.84 mg
Mustard Greens
8.8 mg
7.92 mg
7.67 mg
Red Leaf Lettuce
7.61 mg
Buckwheat Groats
7.09 mg
Red Kidney Beans, cooked
6.82 mg
Chicory Greens
6.49 mg
Pitanga (Surinam-Cherry)
5.8 mg
New Zealand Spinach
5.75 mg
5.47 mg
Yardlong Bean, cooked
5.3 mg
Jalapeno Peppers
5.07 mg
Prickly Pear
4.86 mg
4.77 mg
4.74 mg

Quercetin is one of the most common flavonoids found in many plant-based foods. The table above shows vegan quercetin-rich foods.

It is often considered an antioxidant as it may help reduce oxidative stress in the body. With its anti-inflammatory effects, it may potentially contribute to the relief of inflammation. Research on quercetin is still limited, so you should be cautious before taking supplements or enriching your diet with quercetin.

Quercetin-Rich Foods - Sources

Quercetin is mainly found in plant-based foods. Animal products usually contain the flavonoid in very small amounts or not at all. Therefore, animal products are generally not a significant source of quercetin. The list below shows some plant-based foods that contain it:

  • Vegetables are high in quercetin. Sorrel, radicchio, red onions, watercress, and kale are among the best plant-based sources of quercetin. Other quercetin-rich vegetables according to the table include asparagus, arugula, Lollo Rosso, jalapeno, spinach, broccoli, and green bell peppers.
  • Fruits are also rich in quercetin. Berries such as elderberries, mulberries, cranberries, blackcurrants, blackberries, blueberries, gooseberries, and lingonberries contain high levels of quercetin. Additionally, apples, cherries, lemons, apricots, pears, and plums have higher amounts.
  • Some herbs and spices are also rich in quercetin. These include capers, lovage, fennel leaves, cilantro, dill, parsley, and chives (source).
  • Other quercetin-rich foods include locust bean gum, kidney beans, green beans, as well as buckwheat, buckwheat groats, and buckwheat flour.

Vegan Quercetin Diet

There are various ways you can incorporate quercetin-rich foods into your diet:

  • Smoothie: Blend a handful of berries, a banana, spinach, chia seeds, and almond milk.
  • Fruit salad: Cut up a variety of fresh fruits like apples, oranges, grapes, and kiwi, and drizzle them with some lemon juice.
  • Guacamole: Mash ripe avocados with fresh lime juice, diced tomatoes, chopped onions, and a little cilantro.
  • Green salad: Mix together leafy greens, chopped almonds, dried cranberries, and a dressing made from olive oil, lemon juice, and garlic.
  • Berry chia pudding: Combine chia seeds with your preferred plant-based milk and mixed berries. Let it soak overnight in the refrigerator.