| Vegetables | | | |
|
Mushroom
(dried)
| 3870mg | 194% | 52g |
|
Tomato puree
| 1257mg | 63% | 159g |
|
Garlic
(raw)
| 620mg | 31% | 323g |
|
Horseradish
(raw)
| 580mg | 29% | 345g |
|
Swiss chard
(boiled in unsalted water)
| 550mg | 28% | 364g |
|
Soya beans
(dried, boiled in unsalted water)
| 510mg | 26% | 392g |
|
Plantain
(green flesh, raw)
| 500mg | 25% | 400g |
|
Pinto beans
(dried, boiled in unsalted water)
| 460mg | 23% | 435g |
|
Parsnip
(raw)
| 450mg | 22% | 444g |
|
Butter beans
(dried, boiled in unsalted water)
| 447mg | 22% | 447g |
|
Acorn squash
(baked)
| 440mg | 22% | 455g |
|
Capsicum pepper
(chilli, red, raw)
| 440mg | 22% | 455g |
|
Jerusalem artichoke
(boiled in unsalted water, flesh only)
| 420mg | 21% | 476g |
|
Broad beans
(whole, boiled in unsalted water)
| 413mg | 21% | 484g |
|
Brussels sprouts
(boiled in unsalted water)
| 404mg | 20% | 495g |
|
Endive
(raw)
| 380mg | 19% | 526g |
|
Beetroot
(raw)
| 380mg | 19% | 526g |
|
Sweet potato
(flesh only, boiled in unsalted water)
| 375mg | 19% | 533g |
|
Radish leaves
(raw)
| 370mg | 18% | 541g |
|
Red kidney beans
(dried, boiled in unsalted water)
| 366mg | 18% | 546g |
|
Potatoes
(old, boiled in salted water, flesh only)
| 365mg | 18% | 548g |
|
Celeriac
(boiled in unsalted water)
| 330mg | 16% | 606g |
|
Haricot beans
(whole, dried, boiled in unsalted water)
| 320mg | 16% | 625g |
|
Green beans
(boiled in unsalted water)
| 304mg | 15% | 658g |
| Herbs and spices | | | |
|
Turmeric
(ground)
| 2910mg | 146% | 69g |
|
Paprika
| 2280mg | 114% | 88g |
|
Cayenne pepper
(ground)
| 2010mg | 100% | 100g |
|
Chilli powder
| 1950mg | 98% | 103g |
|
Curry powder
| 1830mg | 92% | 109g |
|
Cumin seeds
| 1790mg | 90% | 112g |
|
Saffron
| 1720mg | 86% | 116g |
|
Mint
(dried)
| 1700mg | 85% | 118g |
|
Celery seeds
| 1400mg | 70% | 143g |
|
Black pepper
| 1329mg | 66% | 150g |
|
Coriander seeds
| 1270mg | 64% | 157g |
|
Oregano
(dried, ground)
| 1260mg | 63% | 159g |
|
Cardamom
(ground)
| 1120mg | 56% | 179g |
|
Ginger
(ground)
| 910mg | 46% | 220g |
|
Thyme
(dried, ground)
| 810mg | 40% | 247g |
| Soups, sauces and miscellaneous foods | | | |
|
Dried yeast
| 2000mg | 100% | 100g |
| Fruit | | | |
|
Dried apricots
| 1880mg | 94% | 106g |
|
Sultanas
| 1060mg | 53% | 189g |
|
Dried figs
(whole fruit)
| 970mg | 48% | 206g |
|
Raisins
(dried)
| 889mg | 44% | 225g |
|
Prunes
(flesh and skin)
| 860mg | 43% | 233g |
|
Dates
(dried, flesh and skin, weighed with stones)
| 611mg | 31% | 327g |
|
Avocado
(Hass, flesh only)
| 583mg | 29% | 343g |
|
Avocado
(Fuerte, flesh only)
| 430mg | 22% | 465g |
|
Blackcurrants
(raw)
| 370mg | 18% | 541g |
|
Bananas
(flesh only)
| 330mg | 16% | 606g |
|
Greengages
(raw)
| 310mg | 16% | 645g |
| Milk and milk products | | | |
|
Cocoa powder
| 1500mg | 75% | 133g |
| Cereals and cereal products | | | |
|
Wheatgerm
| 1045mg | 52% | 191g |
|
Crispbread
(rye)
| 511mg | 26% | 391g |
|
Rye flour
| 419mg | 21% | 477g |
|
Oats porridge
(unfortified)
| 372mg | 19% | 538g |
|
Wheat flour
(wholemeal)
| 358mg | 18% | 559g |
|
Bulgur
(wheat, raw)
| 355mg | 18% | 563g |
| Nuts and seeds | | | |
|
Pistachio nuts
(kernel only, roasted and salted)
| 1040mg | 52% | 192g |
|
Pumpkin seeds
| 820mg | 41% | 244g |
|
Quinoa
(raw)
| 780mg | 39% | 256g |
|
Almonds
(whole kernels)
| 733mg | 37% | 273g |
|
Peanuts
(dry roasted)
| 730mg | 36% | 274g |
|
Hazelnuts
(kernel only, raw)
| 730mg | 36% | 274g |
|
Sunflower seeds
| 710mg | 36% | 282g |
|
Cashew nuts
(kernel only, plain)
| 710mg | 36% | 282g |
|
Peanut butter
(smooth)
| 700mg | 35% | 286g |
|
Peanuts
(kernel only, plain, unsalted)
| 670mg | 34% | 299g |
|
Brazil nuts
(kernel only)
| 660mg | 33% | 303g |
|
Tahini paste
| 580mg | 29% | 345g |
|
Sesame seeds
| 570mg | 28% | 351g |
|
Pecan nuts
(kernel only)
| 520mg | 26% | 385g |
|
Chestnuts
(kernel only, raw)
| 500mg | 25% | 400g |
| Meat and meat products | | | |
|
Turkey breast
(fillet, grilled, meat only)
| 550mg | 28% | 364g |
|
Chicken breast
(grilled without skin, meat only)
| 460mg | 23% | 435g |
|
Rump steak
(beef, grilled, lean only)
| 430mg | 22% | 465g |
|
Shish kebab
(meat only)
| 420mg | 21% | 476g |
|
Fillet steak
(beef, grilled, lean and fat)
| 390mg | 20% | 513g |
|
Beefburger
(98-99% beef, grilled)
| 380mg | 19% | 526g |
|
Beef kofta
(homemade)
| 374mg | 19% | 535g |
|
Whole turkey
(roasted, meat and skin)
| 350mg | 18% | 571g |
|
Beef
(lean, average, raw)
| 350mg | 18% | 571g |
|
Calf liver
(fried in corn oil)
| 350mg | 18% | 571g |
|
Doner kebabs
(meat only)
| 350mg | 18% | 571g |
|
Turkey
(meat, average, roasted)
| 350mg | 18% | 571g |
|
Ham
| 340mg | 17% | 588g |
|
Sirloin steak
(beef, grilled medium-rare, lean and fat)
| 340mg | 17% | 588g |
|
Chicken
(meat, average, roasted)
| 330mg | 16% | 606g |
|
Rack of lamb
(lean, roasted)
| 330mg | 16% | 606g |
|
Goose
(meat, roasted, fat and skin)
| 320mg | 16% | 625g |
|
Pork mince
(stewed)
| 320mg | 16% | 625g |
| Fish and fish products | | | |
|
Sardines
(flesh only, grilled)
| 496mg | 25% | 403g |
|
Halibut
(flesh only, grilled)
| 490mg | 24% | 408g |
|
Red snapper
(flesh only, fried in sunflower oil)
| 460mg | 23% | 435g |
|
Wild salmon
(baked)
| 458mg | 23% | 437g |
|
Tuna
(flesh only, baked)
| 450mg | 22% | 444g |
|
Tilapia
(raw)
| 450mg | 22% | 444g |
|
Swordfish
(flesh only, grilled)
| 450mg | 22% | 444g |
|
Trout
(rainbow, flesh only, baked)
| 434mg | 22% | 461g |
|
Haddock
(flesh only, grilled)
| 433mg | 22% | 462g |
|
Monkfish
(flesh only, grilled)
| 430mg | 22% | 465g |
|
Salmon
(farmed, flesh only, baked)
| 412mg | 21% | 485g |
|
Sardines
(canned in olive oil, drained)
| 410mg | 20% | 488g |
|
Pangasius
(flesh only, poached)
| 403mg | 20% | 496g |
|
Shrimps
(boiled)
| 400mg | 20% | 500g |
|
Sea bass
(flesh only, baked)
| 390mg | 20% | 513g |
|
Pollock
(Alaskan, flesh only, baked)
| 371mg | 19% | 539g |
|
Whiting
(flesh only, steamed, weighed with bones and skin)
| 370mg | 18% | 541g |
|
Cod
(flesh only, baked)
| 367mg | 18% | 545g |
|
Salmon
(farmed, flesh only, grilled, weighed with bones and skin)
| 358mg | 18% | 559g |
|
Mackerel
(flesh only, grilled)
| 349mg | 17% | 573g |
|
Hake
(flesh only, grilled)
| 340mg | 17% | 588g |
|
Catfish
(flesh only, steamed)
| 320mg | 16% | 625g |
|
Dover sole
(raw)
| 310mg | 16% | 645g |
|
Cuttlefish
(raw)
| 310mg | 16% | 645g |
| Sugars, preserves and snacks | | | |
|
Milk Chocolate
| 451mg | 23% | 443g |
