Hydroxycinnamic Acids in Plant Foods
200 plant foods ranked by hydroxycinnamic acids per 100 g. Search a food, pick a food group or keep whole foods only.
- 200 plant foods with hydroxycinnamic acids data
- Source: Phenol-Explorer
- Primary compound: Chlorogenic acid (5-O-caffeoylquinic acid)
- Units: mg per 100 g
Good to know
Phenolic acid synergy
Chlorogenic acid and other hydroxycinnamic acids work synergistically with other phenolic compounds found in plant foods. These phenolic acids modify glucose absorption, activate antioxidant enzymes, and promote beneficial shifts in gut microbiota composition. The prebiotic effects are particularly important — hydroxycinnamic acids selectively feed beneficial Lactobacillus and Bifidobacterium species, which produce short-chain fatty acids that strengthen intestinal barrier function and suppress systemic inflammation. For comprehensive antioxidant coverage, combine hydroxycinnamic acid sources with other phenolic foods. See the Total Antioxidant Ranking Tool for broader phenolic compound sources.
Questions
What are hydroxycinnamic acids and which plant foods contain them?
Hydroxycinnamic acids are a major class of phenolic compounds found in plant based foods, characterised by a three-carbon side chain (C3 unit) attached to a cinnamic acid backbone. The primary hydroxycinnamic acids are chlorogenic acid (5-O-caffeoylquinic acid), caffeic acid, and ferulic acid. These compounds are ubiquitous in plants and are found in high concentrations in coffee, tea, cocoa, whole grains, legumes, fruits, and vegetables. They are particularly abundant in plant cell walls, where they contribute to structural rigidity and protection against oxidative stress.
What is chlorogenic acid and what makes it special?
Chlorogenic acid, scientifically known as 5-O-caffeoylquinic acid, is the predominant form of hydroxycinnamic acids found in nature. It comprises up to 90% of all hydroxycinnamic acids in certain plants. Chlorogenic acid is formed by the esterification of caffeic acid with quinic acid. What makes it special is its remarkable stability during digestion, allowing absorption in the small intestine and metabolism by colonic microbiota into more absorbable phenolic metabolites like caffeic acid and dihydrocaffeic acid.
Can you get sufficient hydroxycinnamic acids from a plant based diet?
Yes — a plant based diet easily provides abundant hydroxycinnamic acids. The primary dietary source is coffee; a single cup of brewed coffee delivers 600 mg of chlorogenic acid. Beyond coffee, plant based diets naturally include vegetables, fruits, grains, legumes, and seeds — all sources of hydroxycinnamic acids. A single artichoke heart provides ~350 mg, a medium eggplant ~400 mg total, and a serving of sunflower seeds ~40 mg. Tea, cocoa, and whole grain products contribute additional amounts.
How does food preparation affect chlorogenic acid content?
Food preparation has variable effects on hydroxycinnamic acid content depending on the specific food and cooking method. Boiling of vegetables can leach some hydroxycinnamic acids into water, reducing their content in the cooked food — however, this water can be retained in soups and broths. Steaming and roasting are gentler methods that better preserve hydroxycinnamic acids. Coffee roasting actually preserves much of the chlorogenic acid, contrary to older research suggesting complete degradation; modern studies show that light to medium roasts retain ~60–70% of chlorogenic acid.