20 Foods High in Quercetin: Best Sources for Inflammation, Immunity, and Heart Health

Quercetin is one of the most abundant plant flavonoids in the human diet, found across a wide range of fruits, vegetables, herbs, and teas. It belongs to a class of plant compounds called flavonols, which give many deeply colored fruits and vegetables their characteristic red, yellow, and orange hues. According to a review published in Nutrients, quercetin has demonstrated antioxidant, anti-inflammatory, antibacterial, antiviral, and immune-modulating properties in research settings, making it one of the more comprehensively studied plant polyphenols available. A separate review in PMC further highlights quercetin’s potential cardiovascular benefits, including supporting healthy blood pressure, cholesterol, and endothelial function.

There is no Recommended Dietary Allowance for quercetin since it is not classified as an essential nutrient, but population studies suggest most people eating a standard Western diet consume somewhere between 5 and 40 milligrams per day, while those eating diets rich in diverse fruits and vegetables can reach several hundred milligrams daily. Much of the quercetin in food is concentrated in the skins and outer layers of plants, which means how you prepare and eat produce has a real impact on how much you actually consume. Eating apples with the skin on, choosing whole rather than juiced fruits, and including fresh herbs in meals regularly are all practical ways to meaningfully raise your daily intake.

The 20 foods below are the richest quercetin sources available, along with practical ways to work them into your weekly meals.

Jump to: Capers | Red Onions | Dill | Hot Peppers | Cilantro | Red Leaf Lettuce | Bok Choy | Elderberries | Kale | Okra | Apples | Cranberries | Asparagus | Dried Goji Berries | Blueberries | Buckwheat | Broccoli | Green Tea | Shallots | Cherries | FAQ

20 Foods With the Highest Quercetin Content

1. Capers: The Most Concentrated Quercetin Source Available

Capers are the edible flower buds of the caper bush and stand far above almost every other food as a concentrated source of quercetin, with values in various analyses ranging from roughly 234 to over 500 milligrams per 100 grams. Even a teaspoon or two stirred into a dish provides a notable contribution given that concentration.

The practical caveat is that jarred and canned capers, which are the form most widely available in grocery stores, are typically packed in brine and contain significant amounts of sodium. Rinsing capers before use can reduce some of the salt, but they should be consumed in small amounts by people managing sodium intake. Their briny, tangy flavor works well in salads, pasta sauces, and as a garnish over salmon.

Best eaten: Rinsed and used as a garnish or seasoning over fish, pasta, and salads.

Per 1 tablespoon, canned, drained. Full 100g servings would not be typical due to sodium content.

2. Red Onions: The Best Everyday Source of Quercetin

Red onions are the most practical everyday source of quercetin for most people, providing roughly 39 milligrams per 100 grams, which amounts to about a small onion. According to the USDA Database for the Flavonoid Content of Selected Foods, among all onion varieties, red onions contain the highest flavonoid content, followed by yellow, then white onions.

Quercetin in onions is primarily found in the form of glucosides, which appear to be relatively well absorbed by the body compared to other quercetin forms. Eating onions raw in salads or salsas preserves more quercetin than prolonged boiling, though sautéing and roasting actually concentrate the compound as water evaporates.

Best eaten: Raw in salads and salsas, or lightly sautéed to preserve and even concentrate quercetin content.

Per 100 grams, raw. One small red onion is approximately 70-90 grams.

3. Dill: A Fresh Herb With Exceptional Quercetin Density

Fresh dill delivers approximately 55 milligrams of quercetin per 100 grams, placing it among the most concentrated sources by weight. The practical limitation is that dill is typically used in much smaller amounts as a herb rather than a vegetable, so a generous handful in a dish might weigh 10 to 15 grams rather than 100.

Even so, using fresh dill as a regular ingredient rather than an occasional garnish can meaningfully contribute to quercetin intake over time. Dill pairs naturally with salmon, cucumber salads, potato dishes, and yogurt-based dips, making it easy to incorporate into a variety of meals.

Best eaten: Generously used as an herb in salads, fish dishes, and yogurt dips.

Per 100 grams, fresh. Typical serving is 10-15 grams.

4. Hot Peppers: A Spicy Source of Concentrated Quercetin

Hot peppers, particularly yellow hot peppers, rank among the more concentrated quercetin-containing foods, with some analyses reporting up to 51 milligrams per 100 grams. Green hot peppers contain somewhat less, while sweet bell peppers have lower concentrations than their hot counterparts.

Capsaicin, the compound that gives hot peppers their heat, also has its own antioxidant and anti-inflammatory research base, making hot peppers a nutritionally layered choice beyond quercetin alone. Adding sliced hot peppers to stir-fries, salsas, or grain bowls is a simple way to work them into regular meals.

Best eaten: Sliced and added to stir-fries, salsas, grain bowls, or cooked sauces.

Per 100 grams, raw yellow hot peppers.

5. Cilantro: A Flavonoid-Dense Culinary Herb

Cilantro provides approximately 53 milligrams of quercetin per 100 grams, making it one of the higher-density quercetin herbs alongside dill. Like dill, the typical serving size is small, but using cilantro generously across multiple meals throughout the week adds up.

Cilantro is a staple in Mexican, Southeast Asian, Indian, and Middle Eastern cuisines, making it one of the more versatile fresh herbs for people who cook across a range of styles. Adding a large handful to a bowl, salsa, or curry rather than a few leaves as decoration is a simple way to get more out of this herb.

Best eaten: Used generously in salsas, grain bowls, curries, and tacos.

Per 100 grams, fresh. Typical serving is 5-15 grams.

6. Red Leaf Lettuce: A Surprisingly Quercetin-Rich Salad Base

Red leaf lettuce contains approximately 40 milligrams of quercetin per 100 grams, placing it in a similar range to red onions and well above most other common salad greens. Its deep red-purple pigmentation is a visual signal of the flavonoid compounds responsible for this content.

Because red leaf lettuce is eaten in large quantities as a salad base, it is actually one of the more practical quercetin contributors among vegetables. Choosing red and darker leaf varieties over iceberg or pale romaine consistently delivers more quercetin without changing anything about how you prepare or eat the salad.

Best eaten: As a salad base, choosing red and dark leaf varieties over pale varieties.

Per 100 grams, raw.

7. Bok Choy: An Asian Brassica With Notable Quercetin

Bok choy, also called pak choy, contains approximately 39 milligrams of quercetin per 100 grams, placing it alongside red onions among the more quercetin-rich everyday vegetables. It is a staple in Chinese cuisine and works well in stir-fries, soups, and as a simple steamed side dish.

Beyond quercetin, bok choy provides vitamin C, vitamin K, and calcium, making it one of the more nutritionally complete vegetables in the Brassica family. Quick stir-frying or steaming rather than prolonged boiling helps preserve its quercetin content along with its pleasant texture.

Best eaten: Stir-fried quickly with garlic and ginger, or steamed as a side dish.

Per 100 grams, raw.

8. Elderberries: A Dark Berry With High Quercetin Content

Elderberries stand out among fruits for their exceptionally high quercetin content, with research citing values around 27 to 42 milligrams per 100 grams. They have long been used in traditional European medicine and are now commonly found as syrups and supplements, though the whole berry is the most direct food source.

Raw elderberries are mildly toxic when uncooked and should be consumed only after cooking or processing, which is why syrups, jams, and cooked preparations are the common forms. Elderberry syrup in particular has been studied for immune support, and Harvard Health notes elderberry supplements may help reduce the duration and severity of cold and flu symptoms, a benefit that may owe something to its quercetin content alongside its anthocyanins.

Best eaten: As elderberry syrup, cooked jam, or tea; never raw.

Per 100 grams, raw. Always cook elderberries before consuming.

9. Kale: A Nutrient-Dense Leafy Green Source

Kale provides approximately 23 milligrams of quercetin per 100 grams, roughly seven times the amount found in broccoli, making it one of the better leafy green sources of this flavonoid. Its deep green color reflects a dense mix of plant compounds beyond quercetin alone.

Kale is also a rich source of vitamin K, vitamin A, and vitamin C, giving it a broad nutritional profile that supports several health goals beyond antioxidant intake. Raw kale in salads and smoothies preserves more quercetin than prolonged cooking, though lightly sautéed or steamed kale retains most of its content.

Best eaten: Raw in salads and smoothies, or quickly sautéed with garlic and olive oil.

Per 100 grams, raw.

10. Okra: An Underrated Quercetin Vegetable

Okra contains approximately 21 milligrams of quercetin per 100 grams, placing it ahead of better-known quercetin sources like broccoli. It is a staple in Southern American, African, and Middle Eastern cuisines, often featured in stews, soups, and slow-cooked preparations.

Beyond quercetin, okra provides fiber and folate, rounding out its nutritional value. Roasting okra at high heat minimizes its characteristic sliminess while preserving its quercetin content, and adding it to tomato-based sauces or gumbo is another simple preparation that complements its flavor.

Best eaten: Roasted, or added to soups and stews such as gumbo.

Per 100 grams, raw.

11. Apples: A Widely Consumed Quercetin Source

Apples deliver roughly 4 to 19 milligrams of quercetin per 100 grams depending on the variety, with nearly all of this concentrated in the peel. Flavonols including quercetin are concentrated almost exclusively in apple skin rather than the flesh, which means peeling an apple removes essentially all of its quercetin content.

Red and yellow apple varieties like Red Delicious, Gala, and Golden Delicious tend to contain more quercetin than green varieties. Because apples are eaten so frequently, they contribute meaningfully to population-level quercetin intake even if their concentration is lower than some other sources on this list.

Best eaten: Whole, with the skin intact. Red and yellow varieties contain more quercetin than green.

Per 100 grams, with skin. Apple peel alone can contain up to 19 mg per 100 grams.

12. Cranberries: A Tart Berry High in Quercetin

Cranberries contain approximately 15 milligrams of quercetin per 100 grams, placing them among the better fruit sources alongside elderberries and goji berries. Their deep red color is a reliable indicator of their flavonoid content, much of which comes from quercetin and other anthocyanins.

Because fresh cranberries are quite tart, many people consume them in sweetened juice or dried form, both of which may have lower quercetin content than the whole berry. Unsweetened cranberry juice or dried cranberries with minimal added sugar are the most practical everyday options for most people.

Best eaten: As unsweetened cranberry juice, dried with minimal added sugar, or whole in cooked sauces.

Per 100 grams, raw.

13. Asparagus: A Spring Vegetable With Meaningful Quercetin

Asparagus provides approximately 15 milligrams of quercetin per 100 grams, placing it among the more notable vegetable sources alongside kale and okra. It is especially valued in spring when fresh asparagus is at peak quality.

Asparagus also supplies folate, vitamin K, and prebiotic fiber, making it a nutritionally versatile vegetable. Roasting or grilling asparagus spears brings out their natural sweetness while preserving more of the quercetin than boiling, which can leach water-soluble compounds into the cooking liquid.

Best eaten: Roasted or grilled, or quickly steamed to preserve nutrients.

Per 100 grams, cooked.

14. Dried Goji Berries: A Concentrated Plant Compound Source

Dried goji berries contain approximately 14 milligrams of quercetin per 100 grams and are widely available as a snack food or smoothie ingredient. The drying process concentrates their nutrients, including quercetin, compared to the fresh berry.

Goji berries also provide vitamin A and a range of antioxidant compounds beyond quercetin. Adding a small handful to oatmeal, yogurt, or trail mix is an easy way to incorporate them without needing to make any major meal changes.

Best eaten: As a snack, or stirred into oatmeal, yogurt, or trail mix.

Per 1 ounce, dried.

15. Blueberries: A Popular Antioxidant-Rich Berry

Blueberries provide between 7 and 14 milligrams of quercetin per 100 grams depending on the variety and growing conditions, making them one of the more reliable everyday fruit sources alongside cranberries. Their anthocyanin content, responsible for their deep blue-purple pigment, also contributes significant antioxidant activity on its own.

Wild blueberries tend to contain more quercetin and anthocyanins than larger cultivated varieties, partly because their smaller size means a higher skin-to-flesh ratio. Fresh or frozen blueberries are equivalent in nutritional value, making frozen a practical year-round option.

Best eaten: Fresh or frozen, as a snack, in oatmeal, or blended into smoothies.

Per 100 grams, fresh. Wild varieties tend to contain more quercetin than cultivated.

16. Buckwheat: A Whole Grain Source of Quercetin

Buckwheat contains quercetin in the form of rutin, a quercetin glycoside also known as quercetin-3-rutinoside, which the body converts to active quercetin. It is one of the few grain-like foods with notable flavonoid content, making it a useful option for people building plant-forward diets.

Buckwheat groats can be cooked and eaten as a porridge or grain bowl base, while buckwheat flour is used in pancakes, noodles (soba), and baked goods. Its nutty flavor and hearty texture make it a satisfying alternative to more refined grains.

Best eaten: As cooked groats in grain bowls, or as soba noodles in soups.

Per 100 grams, raw groats. Rutin (quercetin glycoside) is the primary form.

17. Broccoli: A Reliable Everyday Source

Broccoli contains a more modest 3 milligrams of quercetin per 100 grams, considerably less than kale or okra, but because it is eaten so widely and in large quantities, it contributes meaningfully to average intake over time. It also provides sulforaphane, vitamin C, and fiber, making it a nutritionally well-rounded vegetable regardless of its quercetin content.

Steaming broccoli rather than boiling it helps preserve more of both its quercetin and its vitamin C content. Adding it raw to salads is another way to maximize the plant compounds you actually consume per serving.

Best eaten: Steamed or eaten raw in salads to preserve the most quercetin.

Per 100 grams, cooked.

18. Green Tea: A Beverage Source of Quercetin and Other Flavonoids

Green tea provides a modest amount of quercetin per serving, roughly 2 to 3 milligrams per 100 milliliters, but its primary flavonoid benefit comes from catechins, particularly EGCG, which have a robust research base for their antioxidant and metabolic effects. Quercetin is a secondary contributor alongside these more studied compounds.

Drinking two or more cups of green tea daily is one of the most well-supported dietary habits in polyphenol research. Brewing with water just under boiling for two to three minutes extracts more of these compounds than very short or very long steeping times.

Best eaten: Brewed and consumed fresh, two or more cups daily.

Per 100 ml brewed. EGCG catechins are the primary active flavonoid in green tea.

19. Shallots: A More Pungent Quercetin Source

Shallots are closely related to onions and contain a comparable amount of quercetin, sometimes exceeding red onions in concentration depending on variety. Their more concentrated, complex flavor means they are often used in smaller amounts, but they are a practical substitute for onions in many dishes.

Shallots work particularly well in vinaigrettes, pan sauces, and roasted vegetable dishes where their sweetness and depth of flavor complement the other ingredients. Eating them raw in a dressing preserves more quercetin than cooking, though sautéed shallots retain much of their content.

Best eaten: Raw in vinaigrettes and dressings, or lightly sautéed as a flavor base.

Per 100 grams, raw.

20. Cherries: A Fruit With Moderate Quercetin Content

Cherries contain a moderate amount of quercetin alongside anthocyanins and other antioxidant compounds, making them a nutritionally layered fruit for people interested in both quercetin and broader antioxidant intake. Tart varieties generally have higher concentrations of plant compounds than sweet cherries.

Because cherries are also a food source of melatonin and tryptophan, they sit at the intersection of several dietary habits associated with inflammation support and sleep health. Fresh cherries in season, or frozen out of season, are both viable options for incorporating this fruit regularly.

Best eaten: Fresh in season, or frozen year-round, as a snack or added to smoothies and oatmeal.

Per 100 grams, fresh sweet cherries. Tart varieties contain more quercetin and anthocyanins.

Summary: Top 20 Quercetin Foods at a Glance

Tips for Getting the Most Quercetin From Food

Eat the skin. Nearly all the quercetin in apples and tomatoes sits in the peel, and a significant portion in onions is found in the outer layers. Peeling apples or removing onion skins removes a large fraction of the quercetin you would otherwise consume.

Pair with fat. Quercetin dissolves in fat rather than water, which means eating quercetin-rich foods alongside olive oil, avocado, or other healthy fats meaningfully improves how much your body absorbs. Drizzling olive oil over a kale or red onion salad is not just flavorful; it is genuinely useful for absorption.

Roast and sauté rather than boil. Research on onions has found that roasting and sautéing actually concentrate quercetin by up to 25 percent as water evaporates, while prolonged boiling can leach it into the cooking liquid. If you do boil quercetin-rich vegetables, using the cooking liquid in a soup or sauce recaptures what was lost.

Use fresh herbs generously. Dill and cilantro are among the most quercetin-dense foods by weight, but only if you use them as an ingredient rather than an occasional garnish. A large handful of fresh dill in a salad or sauce adds substantially more than a few leaves sprinkled on top.

Eat a range of deeply pigmented produce. Quercetin is most concentrated in the foods with the deepest reds, purples, and dark greens, since the same plant compounds responsible for that pigmentation also include flavonoids like quercetin. Red onions over white, red leaf lettuce over iceberg, dark cherries over light, and wild blueberries over large cultivated varieties all favor higher quercetin content.

Choose red and yellow onions. Not all onions are equal for quercetin. Red onions contain the most, followed by yellow, then white. This is a simple, low-effort swap that applies to virtually any recipe that calls for onion.

Frequently Asked Questions

How much quercetin should I eat per day?

There is no official Recommended Dietary Allowance for quercetin, but most research on its benefits uses intakes in the range of 500 to 1,000 milligrams daily, well above what a typical diet provides. Eating a variety of the foods on this list, especially capers, red onions, and fresh herbs, is a practical way to raise your daily quercetin intake without supplementing.

Does cooking destroy quercetin in food?

Not necessarily. Boiling can leach quercetin out of vegetables and into the cooking water, but roasting and sauteing actually concentrate it as water evaporates. Using the liquid from boiled vegetables in a soup or sauce helps recapture what would otherwise be lost.

Is quercetin a natural antihistamine?

Quercetin is sometimes described as a natural antihistamine because early and preliminary research suggests it may help stabilize the cells that release histamine during an allergic response. The evidence in humans is still limited, and quercetin-rich foods are not a substitute for allergy medication. If you are exploring diet-based approaches to histamine issues, see low-histamine foods that may ease histamine intolerance symptoms for a broader list.

Are quercetin supplements better than quercetin from food?

Supplements deliver a much higher, standardized dose than food, which is why most clinical research on quercetin uses supplement form. Food sources provide quercetin alongside fiber, vitamins, and other plant compounds that may work together, and they carry a lower risk of interacting with medications. For most people without a specific medical reason to supplement, food-based sources are the more practical everyday approach.

What foods have the highest quercetin content?

Capers, red onions, and fresh dill are consistently among the highest quercetin foods gram for gram, with capers in particular standing well above the rest of the list. Apples, kale, and green tea are eaten more frequently and still contribute meaningfully to overall intake even though their concentration is lower.

The Bottom Line

Capers, red onions, dill, hot peppers, and elderberries are among the richest quercetin sources available, while apples with skin, kale, blueberries, and green tea provide more modest but consistent contributions across a varied diet. Since quercetin concentrates in plant skins, outer leaves, and deeply pigmented produce, the single most effective habit is eating a wide range of whole, colorful fruits and vegetables rather than focusing on any single source.

Nutrition data sourced from the USDA FoodData Central database and the USDA Database for the Flavonoid Content of Selected Foods. Individual quercetin values may vary based on variety, ripeness, growing conditions, and preparation method. This article is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before using quercetin supplements, particularly if you take blood thinners, antibiotics, or other medications, as quercetin may interact with certain drugs.

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