Food Sources of Flavonol

Written By Judy Doherty, MPS, PCII

Flavonols are a type of flavonoid, which are natural compounds found in plants. They are known for their antioxidant and anti-inflammatory properties, and they are associated with various health benefits. Here are some common dietary sources of flavonols:

  1. Fruits:

    • Apples

    • Berries (such as blueberries, strawberries, raspberries)

    • Citrus fruits (such as oranges, grapefruits)

    • Grapes

  2. Vegetables:

    • Onions

    • Broccoli

    • Kale

    • Spinach

    • Tomatoes

  3. Tea:

    • Green tea is particularly rich in flavonols, with a specific type called catechins.

  4. Cocoa and Dark Chocolate:

    • Cocoa and dark chocolate contain significant amounts of flavonols, especially a type known as epicatechin.

  5. Legumes:

    • Soybeans

    • Lentils

    • Chickpeas

  6. Herbs:

    • Parsley

    • Chives

  7. Nuts:

    • Some nuts, such as almonds and hazelnuts, contain moderate amounts of flavonols.

  8. Wine:

    • Red wine, in moderation, contains flavonols, particularly a type known as quercetin.

Remember that the flavonol content of these foods can vary based on factors like growing conditions, processing, and preparation methods. Eating a variety of fruits, vegetables, whole grains, and other plant-based foods can help ensure you're getting a diverse range of flavonols and other beneficial compounds.

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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