Quercetin Foods
Feb 18, 2022

Dietary Sources

Fruits and vegetables are the primary dietary sources of quercetin, particularly citrus fruits, apples, onions, parsley, sage, tea, and red wine. Olive oil, grapes, dark cherries, and dark berries such as blueberries, blackberries, and bilberries are also high in quercetin and other flavonoids.


quercetin food list

Quercetin is a pigment that belongs to a group of plant compounds called flavonoids.

Flavonoids are present in:






They’ve been linked to several health benefits, including reduced risks of heart disease, cancer, and degenerative brain disorders (1Trusted Source, 2Trusted Source).

The beneficial effects of flavonoids like quercetin come from their ability to function as antioxidants inside your body (3Trusted Source).

Antioxidants are compounds that can bind to and neutralize free radicals.

Free radicals are unstable molecules that may cause cellular damage when their levels become too high.

Damage caused by free radicals has been linked to numerous chronic conditions, including cancer, heart disease, and diabetes (4Trusted Source).

Quercetin is the most abundant flavonoid in the diet. It’s estimated that the average person consumes 10–100 mg of it daily through various food sources (5Trusted Source).

Foods that commonly contain quercetin include onions, apples, grapes, berries, broccoli, citrus fruits, cherries, green tea, coffee, red wine, and capers (5Trusted Source).

It’s also available as a dietary supplement in powder and capsule form.

People take this supplement for several reasons, including to:

boost immunity

fight inflammation

combat allergies

aid exercise performance

maintain general health

quercetin benefits

Quercetin foods high in

Fruits and vegetables are the primary dietary sources of quercetin powder, particularly citrus fruits, apples, onions, parsley, sage, tea, and red wine. Olive oil, grapes, dark cherries, and dark berries such as blueberries, blackberries, and bilberries are also high in quercetin and other flavonoids.

What food has the most quercetin?

Quercetin is contained in abundance in apples, honey, raspberries, onions, red grapes, cherries, citrus fruits, and green leafy vegetables. Among vegetables and fruits, quercetin content is highest in onions. The bulb color and type seems to be a determining factor for quercetin concentration in onions.

What form of quercetin is best?

Fruit and vegetable intake has been associated with a reduced risk of cardiovascular disease. Quercetin and kaempferol are among the most ubiquitous polyphenols in fruit and vegetables. Most of the quercetin and kaempferol in plants is attached to sugar moieties rather than in the free form. The types and attachments of sugars impact bioavailability, and thus bioactivity. This article aims to review the current literature on the bioavailability of quercetin and kaempferol from food sources and evaluate the potential cardiovascular effects in humans. Foods with the highest concentrations of quercetin and kaempferol in plants are not necessarily the most bioavailable sources. Glucoside conjugates which are found in onions appear to have the highest bioavailability in humans. The absorbed quercetin and kaempferol are rapidly metabolized in the liver and circulate as methyl, glucuronide, and sulfate metabolites.

These metabolites can be measured in the blood and urine to assess bioactivity in human trials. The optimal effective dose of quercetin reported to have beneficial effect of lowering blood pressure and inflammation is 500 mg of the aglycone form. Few clinical studies have examined the potential cardiovascular effects of high intakes of quercetin- and kaempferol-rich plants. However, it is possible that a lower dosage from plant sources could be effective due to of its higher bioavailability compared to the aglycone form. Studies are needed to evaluate the potential cardiovascular benefits of plants rich in quercetin and kaempferol glycoside conjugates.

Which tea has most quercetin?

Oxidative damage to lipids in vivo may be involved in the development of atherosclerosis and cancer. Onions and black tea are foods rich in flavonoids, predominantly the flavonoid quercetin, which is a potent in vitro inhibitor of membrane lipid peroxidation and LDL oxidation.

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Does apple cider vinegar contain quercetin

With cardiovascular disease reigning as the world’s leading cause of death, natural ways to help control the risk factors that contribute to the disease can go a long way toward lowering those numbers.

In addition to quercetin, apple cider vinegar is rich in acetic acid and chlorogenic acid as well. All of these nutrients have been linked to healthy blood pressure and cholesterol levels.

In several rat studies conducted in Iran, Turkey and Japan, apple cider vinegar has also been shown to help lower cholesterol and triglyceride levels as well as blood pressure, all of which are risk factors that can contribute to heart disease.

Does bananas contain quercetin?

Bananas are a great source of the super-protective compounds kaempferol and quercetin. These compounds have been extensively studied, and are known to protect cells, reduce inflammation, fight numerous types of tumors, protect nerves, enhance blood circulation, and reduce the risk of a number of diseases. So even as you are slicing bananas into your morning cereal, these compounds are ready to impart serious benefits to your overall health.

Bananas also contain high amounts of rutin, a compound that complements the activity of vitamin C, and helps to maintain strong, flexible blood vessels. Rutin also possesses antioxidant, anti-inflammatory and anti-cancer properties.

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