| Soups, sauces and miscellaneous foods | | | |
|
Lentil soup
(homemade)
| 29mg | 1,450% | 7g |
|
Mustard
(smooth)
| 0.7mg | 35% | 286g |
| Herbs and spices | | | |
|
Saffron
| 28.4mg | 1,420% | 7g |
|
Ginger
(ground)
| 28mg | 1,400% | 7g |
|
Cinnamon
(ground)
| 17.5mg | 873% | 11g |
|
Black pepper
| 12.8mg | 638% | 16g |
|
Mint
(dried)
| 9.2mg | 460% | 22g |
|
Sage
(fresh)
| 9.1mg | 455% | 22g |
|
Cardamom
(ground)
| 8.9mg | 445% | 22g |
|
Bay leaf
(dried)
| 8.2mg | 410% | 24g |
|
Thyme
(dried, ground)
| 7.9mg | 393% | 25g |
|
Celery seeds
| 7.6mg | 380% | 26g |
|
Oregano
(dried, ground)
| 5.0mg | 249% | 40g |
|
Curry powder
| 4.7mg | 235% | 43g |
|
White pepper
| 4.3mg | 215% | 47g |
|
Turmeric
(ground)
| 3.7mg | 185% | 54g |
|
Cumin seeds
| 3.3mg | 166% | 60g |
| Cereals and cereal products | | | |
|
Wheatgerm
| 13.5mg | 675% | 15g |
|
Oats porridge
(unfortified)
| 3.7mg | 183% | 55g |
|
Wheat flour
(brown)
| 2.3mg | 116% | 86g |
|
Rye flour
| 2.2mg | 112% | 89g |
|
Chapati flour
(brown)
| 2.0mg | 102% | 98g |
|
Wheat flour
(wholemeal)
| 2mg | 100% | 100g |
|
Wholemeal bread
(average)
| 1.8mg | 88% | 114g |
|
Buckwheat
(groats)
| 1.6mg | 80% | 125g |
|
Bulgur
(wheat, raw)
| 1.6mg | 78% | 128g |
|
Bread rolls
(wholemeal)
| 1.5mg | 77% | 130g |
|
Brown bread rolls
(crusty)
| 1.4mg | 70% | 143g |
|
Brown bread rolls
(soft)
| 1.2mg | 60% | 167g |
|
Brown bread
(average)
| 1.1mg | 57% | 175g |
|
Spaghetti
(wholewheat, dried, boiled in unsalted water)
| 1.1mg | 57% | 175g |
|
Brown rice
(wholegrain, boiled in unsalted water)
| 0.9mg | 46% | 217g |
|
Red rice
(boiled in unsalted water)
| 0.8mg | 41% | 247g |
|
Egg Pasta
(white, dried, raw)
| 0.7mg | 35% | 282g |
|
Chapati flour
(white)
| 0.7mg | 35% | 282g |
|
Ciabatta
| 0.6mg | 30% | 333g |
|
White bread
(French stick)
| 0.6mg | 28% | 351g |
|
Basmati rice
(brown, boiled in unsalted water)
| 0.6mg | 28% | 351g |
|
Semolina
(raw)
| 0.6mg | 28% | 364g |
|
Couscous
(plain, cooked)
| 0.6mg | 28% | 364g |
|
Egg Pasta
(fresh, raw)
| 0.5mg | 26% | 377g |
|
White bread rolls
(soft)
| 0.5mg | 25% | 400g |
|
White bread
(average)
| 0.5mg | 25% | 408g |
|
Gingerbread
(homemade)
| 0.5mg | 25% | 408g |
|
Pitta bread
(white)
| 0.5mg | 24% | 417g |
|
Wild rice
(boiled in unsalted water)
| 0.5mg | 23% | 435g |
|
Egg noodles
(thick, dried, boiled in unsalted water)
| 0.5mg | 23% | 435g |
|
Naan bread
(retail)
| 0.4mg | 22% | 444g |
|
Pearl Barley
(boiled)
| 0.4mg | 22% | 455g |
|
Pasta
(plain, fresh, boiled)
| 0.4mg | 20% | 500g |
|
Croissants
| 0.4mg | 19% | 513g |
|
Spaghetti
(white, dried, boiled in unsalted water)
| 0.3mg | 17% | 606g |
| Nuts and seeds | | | |
|
Macadamia nuts
(salted)
| 5.5mg | 275% | 36g |
|
Hazelnuts
(kernel only, raw)
| 4.9mg | 245% | 41g |
|
Pecan nuts
(kernel only)
| 4.6mg | 230% | 43g |
|
Walnuts
(kernel only)
| 3.4mg | 170% | 59g |
|
Sunflower seeds
| 2.2mg | 110% | 91g |
|
Peanuts
(dry roasted)
| 2.2mg | 110% | 91g |
|
Almonds
(whole kernels)
| 2.2mg | 109% | 92g |
|
Peanuts
(kernel only, plain, unsalted)
| 2.1mg | 105% | 95g |
|
Cashew nuts
(kernel only, plain)
| 1.7mg | 85% | 118g |
|
Peanut butter
(smooth)
| 1.7mg | 85% | 118g |
|
Sesame seeds
| 1.5mg | 75% | 133g |
|
Tahini paste
| 1.5mg | 75% | 133g |
|
Brazil nuts
(kernel only)
| 1.2mg | 60% | 167g |
|
Coconut
(flesh only, fresh)
| 1mg | 50% | 200g |
|
Pistachio nuts
(kernel only, roasted and salted)
| 0.9mg | 45% | 222g |
|
Chestnuts
(kernel only, raw)
| 0.5mg | 25% | 400g |
| Vegetables | | | |
|
Oyster mushrooms
(raw)
| 3.6mg | 180% | 56g |
|
Chick peas
(Kabuli, whole, dried, boiled in unsalted water)
| 1.4mg | 69% | 145g |
|
Mushroom
(dried)
| 1.2mg | 60% | 167g |
|
Haricot beans
(whole, dried, boiled in unsalted water)
| 0.7mg | 35% | 286g |
|
Soya beans
(dried, boiled in unsalted water)
| 0.7mg | 35% | 286g |
|
Beetroot
(raw)
| 0.7mg | 35% | 286g |
|
Red kidney beans
(dried, boiled in unsalted water)
| 0.6mg | 32% | 313g |
|
Butter beans
(dried, boiled in unsalted water)
| 0.6mg | 31% | 323g |
|
Horseradish
(raw)
| 0.5mg | 25% | 400g |
|
Houmous
| 0.5mg | 25% | 400g |
|
Pinto beans
(dried, boiled in unsalted water)
| 0.5mg | 25% | 400g |
|
Garlic
(raw)
| 0.5mg | 25% | 400g |
|
Parsnip
(raw)
| 0.5mg | 25% | 400g |
|
Spinach
(mature, boiled in unsalted water)
| 0.5mg | 25% | 400g |
|
Broad beans
(whole, boiled in unsalted water)
| 0.5mg | 24% | 417g |
|
Green and brown lentils
(whole, dried, boiled in unsalted water)
| 0.5mg | 23% | 435g |
|
Rocket
(raw)
| 0.4mg | 20% | 488g |
|
Tofu
(soya bean, steamed)
| 0.4mg | 20% | 500g |
|
Sweet potato
(flesh only, boiled in unsalted water)
| 0.4mg | 19% | 513g |
|
Curly kale
(boiled in unsalted water)
| 0.4mg | 19% | 526g |
|
Green beans
(boiled in unsalted water)
| 0.4mg | 19% | 541g |
|
Peas
(frozen, boiled in unsalted water)
| 0.4mg | 18% | 556g |
|
Watercress
(raw)
| 0.3mg | 17% | 588g |
|
Tomato puree
| 0.3mg | 17% | 588g |
|
Okra
(boiled in unsalted water)
| 0.3mg | 16% | 645g |
|
Endive
(raw)
| 0.3mg | 15% | 667g |
|
Chicory
(pale variety, boiled in unsalted water)
| 0.3mg | 15% | 667g |
|
Chinese cabbage
(raw)
| 0.3mg | 15% | 667g |
| Fruit | | | |
|
Pineapple
(flesh only, raw)
| 1.5mg | 75% | 134g |
|
Mulberries
(whole fruit, raw)
| 0.9mg | 45% | 222g |
|
Blackberries
(raw)
| 0.7mg | 34% | 290g |
|
Blueberries
| 0.7mg | 34% | 290g |
|
Dates
(dried, flesh and skin, weighed with stones)
| 0.6mg | 28% | 351g |
|
Dried figs
(whole fruit)
| 0.5mg | 25% | 400g |
|
Dried apricots
| 0.4mg | 20% | 500g |
|
Raspberries
(raw)
| 0.4mg | 19% | 541g |
|
Bananas
(flesh only)
| 0.4mg | 18% | 556g |
|
Raisins
(dried)
| 0.3mg | 16% | 645g |
|
Strawberries
(raw)
| 0.3mg | 16% | 645g |
|
Sharon fruit
(flesh only)
| 0.3mg | 15% | 667g |
|
Blackcurrants
(raw)
| 0.3mg | 15% | 667g |
|
Prunes
(flesh and skin)
| 0.3mg | 15% | 667g |
|
Sultanas
| 0.3mg | 15% | 667g |
| Sugars, preserves and snacks | | | |
|
Plain Chocolate
| 0.6mg | 31% | 317g |
|
Honey
| 0.3mg | 15% | 667g |
|
Milk Chocolate
| 0.3mg | 15% | 667g |
| Meat and meat products | | | |
|
Chicken liver
(fried in corn oil)
| 0.3mg | 17% | 571g |
