| Soups, sauces and miscellaneous foods | | | |
|
Dried yeast
| 1290mg | 184% | 54g |
|
Mustard
(smooth)
| 190mg | 27% | 368g |
| Cereals and cereal products | | | |
|
Wheatgerm
| 1047mg | 150% | 67g |
|
Oats porridge
(unfortified)
| 387mg | 55% | 181g |
|
Chapati flour
(brown)
| 377mg | 54% | 186g |
|
Rye flour
| 307mg | 44% | 228g |
|
Naan bread
(retail)
| 299mg | 43% | 234g |
|
Crispbread
(rye)
| 292mg | 42% | 240g |
|
Bulgur
(wheat, raw)
| 282mg | 40% | 248g |
|
Wheat flour
(wholemeal)
| 281mg | 40% | 249g |
|
Wheat flour
(brown)
| 256mg | 37% | 273g |
|
Egg Pasta
(white, dried, raw)
| 210mg | 30% | 333g |
|
Wholemeal bread
(average)
| 202mg | 29% | 347g |
|
Bread rolls
(wholemeal)
| 197mg | 28% | 355g |
|
Brown bread rolls
(crusty)
| 190mg | 27% | 368g |
|
Brown bread rolls
(soft)
| 170mg | 24% | 412g |
|
Semolina
(raw)
| 161mg | 23% | 435g |
|
Brown bread
(average)
| 157mg | 22% | 446g |
|
Macaroni cheese
(homemade)
| 157mg | 22% | 446g |
|
Egg Pasta
(fresh, raw)
| 156mg | 22% | 449g |
|
Buckwheat
(groats)
| 150mg | 21% | 467g |
|
Wild rice
(boiled in unsalted water)
| 141mg | 20% | 496g |
|
Rice flour
| 130mg | 19% | 538g |
|
Chapati flour
(white)
| 130mg | 19% | 538g |
|
Couscous
(plain, cooked)
| 129mg | 18% | 543g |
|
Brown rice
(wholegrain, boiled in unsalted water)
| 125mg | 18% | 560g |
|
Spaghetti
(wholewheat, dried, boiled in unsalted water)
| 124mg | 18% | 565g |
|
Red rice
(boiled in unsalted water)
| 123mg | 18% | 569g |
|
Basmati rice
(brown, boiled in unsalted water)
| 114mg | 16% | 614g |
| Vegetables | | | |
|
Mushroom
(dried)
| 970mg | 139% | 72g |
|
Soya beans
(dried, boiled in unsalted water)
| 250mg | 36% | 280g |
|
Garlic
(raw)
| 170mg | 24% | 412g |
|
Broad beans
(whole, boiled in unsalted water)
| 162mg | 23% | 432g |
|
Houmous
| 160mg | 23% | 438g |
|
Red kidney beans
(dried, boiled in unsalted water)
| 153mg | 22% | 458g |
|
Pinto beans
(dried, boiled in unsalted water)
| 150mg | 21% | 467g |
|
Chick peas
(Kabuli, whole, dried, boiled in unsalted water)
| 141mg | 20% | 496g |
|
Butter beans
(dried, boiled in unsalted water)
| 134mg | 19% | 522g |
|
Haricot beans
(whole, dried, boiled in unsalted water)
| 120mg | 17% | 583g |
|
Oyster mushrooms
(raw)
| 120mg | 17% | 583g |
| Nuts and seeds | | | |
|
Pumpkin seeds
| 850mg | 121% | 82g |
|
Tahini paste
| 730mg | 104% | 96g |
|
Sesame seeds
| 720mg | 103% | 97g |
|
Sunflower seeds
| 640mg | 91% | 109g |
|
Brazil nuts
(kernel only)
| 590mg | 84% | 119g |
|
Cashew nuts
(kernel only, plain)
| 560mg | 80% | 125g |
|
Almonds
(whole kernels)
| 481mg | 69% | 146g |
|
Peanuts
(kernel only, plain, unsalted)
| 430mg | 61% | 163g |
|
Pistachio nuts
(kernel only, roasted and salted)
| 420mg | 60% | 167g |
|
Peanuts
(dry roasted)
| 420mg | 60% | 167g |
|
Walnuts
(kernel only)
| 380mg | 54% | 184g |
|
Peanut butter
(smooth)
| 330mg | 47% | 212g |
|
Pecan nuts
(kernel only)
| 310mg | 44% | 226g |
|
Hazelnuts
(kernel only, raw)
| 300mg | 43% | 233g |
|
Quinoa
(raw)
| 230mg | 33% | 304g |
|
Macadamia nuts
(salted)
| 200mg | 29% | 350g |
| Herbs and spices | | | |
|
Mustard seeds
| 840mg | 120% | 83g |
|
Celery seeds
| 550mg | 79% | 127g |
|
Cumin seeds
| 499mg | 71% | 140g |
|
Mint
(dried)
| 490mg | 70% | 143g |
|
Coriander seeds
| 409mg | 58% | 171g |
|
Paprika
| 314mg | 45% | 223g |
|
Chilli powder
| 300mg | 43% | 233g |
|
Turmeric
(ground)
| 290mg | 41% | 241g |
|
Cayenne pepper
(ground)
| 290mg | 41% | 241g |
|
Curry powder
| 270mg | 39% | 259g |
|
Saffron
| 250mg | 36% | 280g |
|
Thyme
(dried, ground)
| 200mg | 29% | 350g |
|
White pepper
| 180mg | 26% | 389g |
|
Cardamom
(ground)
| 170mg | 24% | 412g |
|
Black pepper
| 158mg | 23% | 443g |
| Milk and milk products | | | |
|
Cheese spread
(plain)
| 835mg | 119% | 84g |
|
Parmesan cheese
(fresh)
| 680mg | 97% | 103g |
|
Cocoa powder
| 660mg | 94% | 106g |
|
Emmental cheese
| 637mg | 91% | 110g |
|
Gruyere cheese
| 610mg | 87% | 115g |
|
Halloumi cheese
| 517mg | 74% | 135g |
|
Edam cheese
| 508mg | 73% | 138g |
|
Cheddar cheese
(English)
| 505mg | 72% | 139g |
|
Gouda cheese
| 498mg | 71% | 141g |
|
Roquefort cheese
| 400mg | 57% | 175g |
|
Port Salut cheese
(St Paulin type)
| 386mg | 55% | 181g |
|
Danish blue cheese
| 344mg | 49% | 203g |
|
Stilton cheese
(blue)
| 314mg | 45% | 223g |
|
Feta cheese
| 280mg | 40% | 250g |
|
Mozzarella cheese
(fresh)
| 267mg | 38% | 262g |
|
Camembert cheese
| 241mg | 34% | 290g |
|
Yogurt
(whole milk, plain)
| 170mg | 24% | 412g |
|
Sheep milk
(raw)
| 150mg | 21% | 467g |
|
Yogurt
(low fat, plain)
| 143mg | 20% | 490g |
|
Greek yogurt
(plain)
| 138mg | 20% | 507g |
| Eggs | | | |
|
Chicken egg yolk
(boiled)
| 600mg | 86% | 117g |
|
Cheese omelette
(homemade)
| 277mg | 40% | 253g |
|
Chicken eggs
(whole, boiled)
| 205mg | 29% | 341g |
|
Omelette
(plain, homemade)
| 158mg | 23% | 443g |
| Fish and fish products | | | |
|
Sardines
(canned in olive oil, drained)
| 520mg | 74% | 135g |
|
Monkfish
(flesh only, grilled)
| 480mg | 69% | 146g |
|
Tilapia
(raw)
| 350mg | 50% | 200g |
|
Swordfish
(flesh only, grilled)
| 340mg | 49% | 206g |
|
Sardines
(flesh only, grilled)
| 329mg | 47% | 213g |
|
Conger eel
(flesh only, grilled)
| 320mg | 46% | 219g |
|
Wild salmon
(baked)
| 300mg | 43% | 233g |
|
Tuna
(flesh only, baked)
| 290mg | 41% | 241g |
|
Shrimps
(boiled)
| 270mg | 39% | 259g |
|
Cuttlefish
(raw)
| 270mg | 39% | 259g |
|
Red snapper
(flesh only, fried in sunflower oil)
| 270mg | 39% | 259g |
|
Salmon
(farmed, flesh only, baked)
| 262mg | 37% | 267g |
|
Calamari
(coated in batter, baked)
| 259mg | 37% | 270g |
|
Mussels
(purchased cooked)
| 258mg | 37% | 271g |
|
Trout
(rainbow, flesh only, baked)
| 254mg | 36% | 276g |
|
Hake
(flesh only, grilled)
| 240mg | 34% | 292g |
|
Halibut
(flesh only, grilled)
| 240mg | 34% | 292g |
|
Catfish
(flesh only, steamed)
| 240mg | 34% | 292g |
|
Scallops
(steamed)
| 240mg | 34% | 292g |
|
Crayfish
(raw)
| 240mg | 34% | 292g |
|
Mackerel
(flesh only, grilled)
| 236mg | 34% | 297g |
|
Haddock
(flesh only, grilled)
| 232mg | 33% | 302g |
|
Sea bass
(flesh only, baked)
| 231mg | 33% | 303g |
|
Sea bream
(raw)
| 230mg | 33% | 304g |
|
Salmon
(farmed, flesh only, grilled, weighed with bones and skin)
| 228mg | 33% | 307g |
|
Pangasius
(flesh only, poached)
| 228mg | 33% | 307g |
|
Herring
(flesh only, grilled, weighed with bones and skin)
| 210mg | 30% | 333g |
|
King prawns
(grilled from raw)
| 209mg | 30% | 335g |
|
Pollock
(Alaskan, flesh only, baked)
| 207mg | 30% | 338g |
|
Plaice
(flesh only, baked)
| 203mg | 29% | 345g |
|
Dover sole
(raw)
| 200mg | 29% | 350g |
|
Langoustine
(boiled)
| 197mg | 28% | 355g |
|
Squid
(raw)
| 190mg | 27% | 368g |
|
Cod
(flesh only, baked)
| 189mg | 27% | 370g |
|
Octopus
(raw)
| 170mg | 24% | 412g |
|
Crab
(white meat, purchased cooked)
| 147mg | 21% | 476g |
| Meat and meat products | | | |
|
Liver pate
| 450mg | 64% | 156g |
|
Turkey breast
(fillet, grilled, meat only)
| 380mg | 54% | 184g |
|
Calf liver
(fried in corn oil)
| 380mg | 54% | 184g |
|
Lamb kidney
(fried in corn oil)
| 350mg | 50% | 200g |
|
Chicken liver
(fried in corn oil)
| 350mg | 50% | 200g |
|
Ham
| 340mg | 49% | 206g |
|
Lamb brain
(boiled)
| 320mg | 46% | 219g |
|
Chicken breast
(grilled without skin, meat only)
| 310mg | 44% | 226g |
|
Rump steak
(beef, grilled, lean only)
| 260mg | 37% | 269g |
|
Whole turkey
(roasted, meat and skin)
| 260mg | 37% | 269g |
|
Turkey
(meat, average, roasted)
| 260mg | 37% | 269g |
|
Sausages
(beef, grilled)
| 259mg | 37% | 270g |
|
Shish kebab
(meat only)
| 250mg | 36% | 280g |
|
Fillet steak
(beef, grilled, lean and fat)
| 240mg | 34% | 292g |
|
Lamb heart
(roasted)
| 240mg | 34% | 292g |
|
Beef kofta
(homemade)
| 222mg | 32% | 315g |
|
Chicken
(meat, average, roasted)
| 220mg | 31% | 318g |
|
Sausages
(pork, chilled, grilled)
| 220mg | 31% | 318g |
|
Goose
(meat, roasted, fat and skin)
| 220mg | 31% | 318g |
|
Rack of lamb
(lean, roasted)
| 220mg | 31% | 318g |
|
Veal mince
(stewed)
| 210mg | 30% | 333g |
|
Beefburger
(98-99% beef, grilled)
| 210mg | 30% | 333g |
|
Doner kebabs
(meat only)
| 210mg | 30% | 333g |
|
Sirloin steak
(beef, grilled medium-rare, lean and fat)
| 200mg | 29% | 350g |
|
Sheep tongue
(meat only, stewed)
| 200mg | 29% | 350g |
|
Pork mince
(stewed)
| 200mg | 29% | 350g |
|
Beef
(lean, average, raw)
| 200mg | 29% | 350g |
|
Stewing steak
(beef, stewed, lean and fat)
| 180mg | 26% | 389g |
|
Duck
(roasted, meat, fat and skin)
| 180mg | 26% | 389g |
|
Lamb mince
(stewed)
| 180mg | 26% | 389g |
|
Lamb tongue
(raw)
| 170mg | 24% | 412g |
|
Lamb
(fat, average, cooked)
| 160mg | 23% | 438g |
|
Rabbit
(stewed, meat only)
| 150mg | 21% | 467g |
| Sugars, preserves and snacks | | | |
|
Milk Chocolate
| 224mg | 32% | 312g |
|
Plain Chocolate
| 140mg | 20% | 500g |
| Fruit | | | |
|
Dried apricots
| 120mg | 17% | 583g |
