Dry Fruit Antioxidant (ORAC) Calculator
An educational tool for exploring the laboratory-measured antioxidant capacity of various foods.
⚠️ IMPORTANT CONTEXT & DISCLAIMER: The Limits of ORAC
A nutrition scientist, referencing official guidance, would provide this critical context: The ORAC (Oxygen Radical Absorbance Capacity) value is a laboratory (‘in vitro’) measurement of a substance’s antioxidant potential in a test tube. **It is NOT a measure of its effects on human health.**
- The **U.S. Department of Agriculture (USDA) officially withdrew its ORAC database** for foods in 2012, stating that the “values are routinely misused” and that “ORAC values are not relevant to human health.”
- This tool is provided for informational purposes only, as ORAC values are still sometimes referenced in marketing. It should **NOT** be used to make dietary choices. The best strategy for obtaining antioxidants is to eat a wide variety of colorful fruits and vegetables.
What is the ORAC Value and Why is it a Flawed Metric?
The ORAC value was developed by scientists to measure the total antioxidant capacity of a food in a lab setting. The test measures how well a sample of food helps to neutralize a specific type of free radical. However, this promising lab result has several major flaws when applied to human nutrition.
The ‘Test Tube’ vs. ‘Human Body’ Problem
The human body is not a test tube. When you eat an almond, it is subjected to a complex digestive process involving stomach acid, enzymes, and gut bacteria. The way a compound behaves in a simple lab test rarely reflects how it is metabolized and utilized by the body (*in vivo*).
Ignoring Bioavailability and Metabolism
ORAC values do not account for **bioavailability**. A food can have a very high ORAC score, but if the antioxidant compounds are not absorbed from the gut into the bloodstream, the score is metabolically irrelevant. Many potent polyphenols are broken down or altered by gut bacteria before they can have a systemic effect.
ORAC Value Finder
Select a food and quantity to see its estimated ORAC value, based on historical laboratory data.
μmol TE (estimated)
Frequently Asked Questions
Should I choose foods based on their ORAC score?
No. Major health and nutrition bodies, including the USDA, explicitly advise against using ORAC values to make food choices, as the numbers have not been shown to have any relevance to human health.
What is a better way to get antioxidants in my diet?
The best, scientifically-supported strategy is to eat a wide variety of whole foods, especially colorful fruits and vegetables. Aim to “eat the rainbow,” as different colors indicate the presence of different types of beneficial antioxidant compounds.
Why do some companies still advertise ORAC values?
Some companies continue to use high ORAC scores as a marketing tool to make their products seem scientifically superior or healthier. Consumers should be critical of these claims and focus on the overall nutritional value of a food instead.