ORAC Points Portable Guide

Fruit/ Serving/ ORAC Value Blueberries 1 c 9,700 Cranberries (raw) 1 c 9,600 Red Delicious apple 1 7,800 Blackberries 1 c 7,700 Granny Smith apple 1 7,100 Raspberries 1 c 6,000 Strawberries 1 c 5,400 Gala apple 1 5,200 Pear 1 5,200 Fuji apple 1 4,700 Plum 1 4,100 Cherries 34 c 3,500 Guava, red-fleshed 1 c 3,300 Orange 1 3,000 Figs 2 2,700 Peach 1 2,700 Applesauce 12 c 2,400 Guava, white-fleshed 12 c 2,100 Grapefruit, pink or red 12 1,900 Pineapple, extra sweet variety 1 c 1,500 Tangerine 1 1,400 Apricot 3 1,200 Peach, dried (no sugar added) 14 c 1,200 Red grapes 1 c 1,200 Nectarine 1 1,100 Banana 1 1,000 White or green grapes 1 c 1,000 Pineapple 1 c 900 Mango 12 c 800 Kiwi 1 700 Papaya 1 c 500 Cantaloupe 1 c 500 Honeydew 1 c 400 Watermelon 1 c 200 Dried Fruit/ Serving/ ORAC Value Cranberries, dried 2 Tbsp 2,100 Prunes 3 1,900 Currants 2 Tbsp 1,100 Raisins 2 Tbsp 600

Starch/ Serving/ ORAC Value Cereal Oat bran flakes 34 c 800 Popcorn, air-popped 5 c 700 Instant oatmeal 1 packet 600 Wheat germ 3 Tbsp Other high-fiber cereal 1234 c Bread/Crackers Pumpernickel bread 1 slice 500 Oat nut bread 1 slice 400 Whole grain/seven-grain bread 1 slice 400 Other breads 1 slice High-fiber crackers 35 crackers Starchy Vegetable Sweet potato with skin 1 medium 2,400 Red potato with skin 1 small 1,800 White potato with skin 12 medium 1,600 Russet potato with skin 12 medium 1,500 Corn 34 c 700 Butternut squash 1 c 600 Pumpkin 1 c 600 Peas 34 c 400 Legume Black beans 12 c 7,800 Kidney beans 12 c 7,800 Lentils 12 c 7,500 Pinto beans 12 c 7,000 Black-eyed peas 12 c 3,600 Chickpeas 12 c 800 Split peas 12 c 500 Other legumes 12 c Other Brown rice 13 c Bulgur 13 c Kamut 13 c Millet 13 c Quinoa 13 c Whole wheat pasta 13 c Wild rice 13 c Milk/Yogurt/Other /Serving/ORAC Value Low-fat (1 percent) chocolate milk 12 c 1,600 Fat-free Greek yogurt (plain) 34 c Low-fat (1 percent) or fat-free cottage cheese 12 c Soy milk (plain) 1 c

Skim milk 1 c 0 Other milk (almond, rice, hemp) 1 c 0 Vegetable/ Serving/ORAC Value Artichoke hearts 12 c 7,900 Broccoli rabe 1 bunch 6,800 Red cabbage (cooked) 12 c 2,400 Radish (raw) 1 c 2,000 Broccoli (cooked) 12 c 1,900 Kale (raw) 1 c 1,770 Onion (raw) 1 c 1,600 Red cabbage (raw) 1 c 1,600 Asparagus (cooked) 12 c 1,500 Green bell peppers (raw) 1 c 1,400 Salsa 12 c 1,300 Spinach (cooked) 12 c 1,300 Broccoli (raw) 1 c 1,200 Red bell peppers (raw) 1 c 1,200 Brussels sprouts (cooked) 12 c 980 Carrots (raw) 1 c 900 Tomato sauce 12 c 900 Beet greens (shredded) 1 c 800 Boston/Bibb lettuce 1 c 800 Cauliflower (raw) 1 c 800 Eggplant (raw) 1 c 800 Green beans (raw) 1 c 800 Red onions 12 c 800 Alfalfa sprouts 1 c 700 Red leaf lettuce (shredded) 1 c 700 Vegetable juice 4 oz 700 Cabbage (cooked) 12 c 600 Tomato juice 12 c 600 Yellow onions (cooked) 12 c 550 Celery 1 c 500 Green leaf lettuce (shredded) 1 c 500 Onion, sweet 14 500 Red tomatoes (cooked) 12 cup 500 Romaine lettuce (shredded) 1 c 500 Spinach (raw) 1 c 500 Yellow bell peppers (raw) 10 strips 500 Cauliflower (cooked) 12 c 400 Leeks (raw) 1 c 400 Plum tomato (raw) 1 300 Iceberg lettuce (shredded) 1 c 300 Carrots (cooked) 12 c 200

Cucumber with peel (sliced) 1 c 200 Eggplant (cooked) 12 c 200 Fennel, bulb (raw) 1 c 200 Zucchini (raw) 1 c 100 Other veggies 12 c cooked or 1 c raw Lean Protein/Serving/ORAC Value Poultry Chicken breast 34 oz Cornish hen 34 oz Turkey breast 34 oz Turkey bacon 34 oz Turkey burger 34 oz Turkey jerky 34 oz Chicken/turkey meatballs 34 oz Chicken hot dog 34 oz Chicken sausage 34 oz Turkey hot dog 34 oz Seafood Cod 34 oz Flounder 34 oz Clams 34 oz Halibut 34 oz King crab 34 oz Lobster 34 oz Mahimahi 34 oz Mussels 34 oz Red snapper 34 oz Salmon (wild) 34 oz Scallops 34 oz Shrimp 34 oz Sardines 34 oz Sole 34 oz Swordfish 34 oz Trout 34 oz Tuna 34 oz Tuna (canned chunk light in water) 34 oz Tuna (canned chunk light in olive oil) 34 oz Tuna 34 oz Tuna jerky 34 oz Salmon jerky 34 oz Meat Ground beef, 95% lean 34 oz Beef tenderloin 34 oz Lamb loin 34 oz

Roast beef (deli slices) 34 oz Game Ostrich 34 oz Venison 34 oz Bison 34 oz Pork Ham, extra lean 34 oz Pork, center loin chop 34 oz Pork cutlet 34 oz Pork tenderloin 34 oz Vegetarian Options Black beans (or black bean soup) 1 c 15,600 Kidney beans 1 c 15,600 Pinto beans 1 c 15,000 Lentils 1 c 14,000 Black-eyed peas 1 c 7,300 Edamame (soybeans) 34 c 5,400 Chickpeas 1 c 1,700 Split peas 1 c 1,000 Hummus 4 Tbsp 400 Egg whites (Egg Beaters) 46 egg whites Firm tofu 4 oz Tempeh 4 oz Veggie burger 1 patty Cottage cheese (low fat or fat free) 34 c Reduced-fat feta cheese 2 oz Part-skim fresh mozzarella cheese 2 oz Parmesan cheese 3 Tbsp Fat/Serving/ORAC Value Pecans 8 halves 2,500 Walnuts 7 halves 1,900 Hazelnuts 8 1,000 Pistachios 18 1,000 Avocado 14 700 Guacamole 2 Tbsp 700 Almonds 10 500 Almond butter 2 tsp 500 Peanuts 15 500 Peanut butter 2 tsp 500 Cashews 8 200 Olive oil, extra virgin 2 tsp 100 Brazil nuts 2 100 Pine nuts 1 Tbsp 100 Macadamia nuts 3 100

Oil-based salad dressing 1 Tbsp Other oils (walnut, grapeseed, canola, sunflower, flax) 2 tsp Flaxseed 2 Tbsp Pumpkin seeds 1 Tbsp Coconut (shredded) 14 c Cottage cheese (low fat or fat free) 14 c Reduced-fat feta cheese 1 oz Part-skim fresh mozzarella cheese 1 oz Parmesan cheese 1 Tbsp One whole egg Beverage/Serving/ORAC Value Wine (Incorporate alcohol as a conscious indulgence.) Sangria (See recipe on page 98.) 4 oz 11,900 Cabernet 5 oz 7,400 Red 5 oz 5,700 Ros 5 oz 1,500 White 5 oz 600 Tea (Drink upno calories here!) Green tea 1 c 3,000 Black tea 1 c 2,700 Other herbal teas 1 c Juice (to be consumed in lieu of whole fruit) Blueberry juice 12 c 3,600 Pomegranate juice 12 c 2,900 Concord grape juice 12 c 2,900 Prune juice 12 c 2,600 Red grape juice 12 c 2,300 CranberryConcord grape juice 12 c 1,800 White grapefruit juice 12 c 1,500 Cranberry juice 12 c 1,100 White grape juice 12 c 1,000 Orange juice 12 c 900 Pineapple juice 12 c 700 Apple juice 12 c 500 White cranberry juice 12 c 300 Free Beverage (Calories minimaladd freely to water, seltzer, or tea.) Lemon juice 1 oz 400 Lime juice 1 oz 300 Herb/Spice/Serving/ORAC Value Cinnamon, ground 1 tsp 7,000 Cloves, ground 1 tsp 6,600 Oregano, dried 1 tsp 3,600 Turmeric, ground 1 tsp 3,500 Cumin seed 1 tsp 1,600

Curry powder 1 tsp 1,000 Mustard seed, yellow 1 tsp 1,000 Chili powder 1 tsp 600 Pepper, black 1 tsp 600 Basil, dried 1 tsp 500 Ginger, ground 1 tsp 500 Sage, fresh 2 tsp 500 Oregano, fresh 2 tsp 400 Paprika 1 tsp 400 Parsley, dried 1 tsp 400 Peppermint, fresh 2 Tbsp 400 Rosemary, dried 1 tsp 400 Tarragon, fresh 2 tsp 310 Gingerroot, raw 1 tsp 300 Coriander (cilantro) leaves, raw 14 c 200 Garlic powder or raw 1 tsp 200 Thyme, fresh 1 tsp 200 Basil, fresh (chopped) 1 Tbsp 100 Cardamom 1 tsp 100 Onion powder 1 tsp 100 Parsley, raw 1 Tbsp 100 Dill weed, fresh 5 sprigs 100 Chives, raw (chopped) 1 tsp 100 Poppy seed 1 tsp 100 Condiment/Serving/ORAC Value Salsa 12 c 1,300 Apple vinegar 1 Tbsp 100 Ketchup 1 Tbsp 100 Red wine vinegar 1 Tbsp 100 Indulgence Serving ORAC Value Baking chocolate, unsweetened, squares 1 square 14,500 Dark chocolate 1 oz 5,900 Semisweet chocolate 1 oz 5,100 Chocolate syrup 2 Tbsp 2,500 Milk chocolate 1 oz 2,200 Cocoa powder 1 Tbsp 100