| Meat and meat products | | | |
|
Calf liver
(fried in corn oil)
| 58µg | 2,320% | 4g |
|
Lamb kidney
(fried in corn oil)
| 54µg | 2,160% | 5g |
|
Chicken liver
(fried in corn oil)
| 45µg | 1,800% | 6g |
|
Liver pate
| 8µg | 320% | 31g |
|
Lamb brain
(boiled)
| 8µg | 320% | 31g |
|
Sheep tongue
(meat only, stewed)
| 7µg | 280% | 36g |
|
Lamb tongue
(raw)
| 7µg | 280% | 36g |
|
Lamb heart
(roasted)
| 6µg | 240% | 42g |
|
Rump steak
(beef, grilled, lean only)
| 3µg | 120% | 83g |
|
Beefburger
(98-99% beef, grilled)
| 3µg | 120% | 83g |
|
Shish kebab
(meat only)
| 3µg | 120% | 83g |
|
Rabbit
(stewed, meat only)
| 3µg | 120% | 83g |
|
Rack of lamb
(lean, roasted)
| 3µg | 120% | 83g |
|
Veal mince
(stewed)
| 3µg | 120% | 83g |
|
Beef kofta
(homemade)
| 2.2µg | 88% | 114g |
|
Sirloin steak
(beef, grilled medium-rare, lean and fat)
| 2µg | 80% | 125g |
|
Doner kebabs
(meat only)
| 2µg | 80% | 125g |
|
Stewing steak
(beef, stewed, lean and fat)
| 2µg | 80% | 125g |
|
Fillet steak
(beef, grilled, lean and fat)
| 2µg | 80% | 125g |
|
Beef
(lean, average, raw)
| 2µg | 80% | 125g |
|
Lamb mince
(stewed)
| 2µg | 80% | 125g |
|
Duck
(roasted, meat, fat and skin)
| 2µg | 80% | 125g |
|
Goose
(meat, roasted, fat and skin)
| 2µg | 80% | 125g |
|
Whole turkey
(roasted, meat and skin)
| 1µg | 40% | 250g |
|
Ham
| 1µg | 40% | 250g |
|
Turkey
(meat, average, roasted)
| 1µg | 40% | 250g |
|
Turkey breast
(fillet, grilled, meat only)
| 1µg | 40% | 250g |
|
Lamb
(fat, average, cooked)
| 1µg | 40% | 250g |
|
Pork mince
(stewed)
| 1µg | 40% | 250g |
|
Sausages
(pork, chilled, grilled)
| 1µg | 40% | 250g |
|
Sausages
(beef, grilled)
| 0.9µg | 36% | 278g |
|
Beef mince
(stewed)
| 0.8µg | 32% | 312g |
|
Peppers stuffed with beef, rice and vegetables
(homemade)
| 0.4µg | 16% | 625g |
| Fish and fish products | | | |
|
Sardines
(canned in olive oil, drained)
| 15µg | 600% | 17g |
|
Mussels
(purchased cooked)
| 10.6µg | 424% | 24g |
|
Sardines
(flesh only, grilled)
| 10.6µg | 424% | 24g |
|
Herring
(flesh only, grilled, weighed with bones and skin)
| 10µg | 400% | 25g |
|
Mackerel
(flesh only, grilled)
| 9.1µg | 364% | 27g |
|
Scallops
(steamed)
| 9µg | 360% | 28g |
|
Wild salmon
(baked)
| 7µg | 280% | 36g |
|
Swordfish
(flesh only, grilled)
| 5µg | 200% | 50g |
|
Conger eel
(flesh only, grilled)
| 4µg | 160% | 62g |
|
Pollock
(Alaskan, flesh only, baked)
| 3.6µg | 144% | 69g |
|
Crab
(white meat, purchased cooked)
| 3.4µg | 136% | 74g |
|
Trout
(rainbow, flesh only, baked)
| 3.1µg | 124% | 81g |
|
Squid
(raw)
| 3µg | 120% | 83g |
|
Shrimps
(boiled)
| 3µg | 120% | 83g |
|
Catfish
(flesh only, steamed)
| 3µg | 120% | 83g |
|
Salmon
(farmed, flesh only, grilled, weighed with bones and skin)
| 3µg | 120% | 83g |
|
Sea bass
(flesh only, baked)
| 2.9µg | 116% | 86g |
|
Langoustine
(boiled)
| 2.5µg | 100% | 100g |
|
Salmon
(farmed, flesh only, baked)
| 2.5µg | 100% | 100g |
|
Haddock
(flesh only, grilled)
| 2.4µg | 96% | 104g |
|
Tuna
(flesh only, baked)
| 2.2µg | 88% | 114g |
|
Oysters
(raw, weighed with shells)
| 2µg | 80% | 125g |
|
Tilapia
(raw)
| 2µg | 80% | 125g |
|
Red snapper
(flesh only, fried in sunflower oil)
| 2µg | 80% | 125g |
|
Sea bream
(raw)
| 2µg | 80% | 125g |
|
Crayfish
(raw)
| 2µg | 80% | 125g |
|
Cuttlefish
(raw)
| 2µg | 80% | 125g |
|
Cod
(flesh only, baked)
| 1.9µg | 76% | 132g |
|
Calamari
(coated in batter, baked)
| 1.7µg | 68% | 147g |
|
King prawns
(grilled from raw)
| 1.6µg | 64% | 156g |
|
Plaice
(flesh only, baked)
| 1.5µg | 60% | 167g |
|
Pangasius
(flesh only, poached)
| 1.4µg | 56% | 179g |
|
Lemon sole
(flesh only, grilled)
| 1.1µg | 44% | 227g |
|
Lobster
(boiled, weighed with shell)
| 1µg | 40% | 250g |
|
Halibut
(flesh only, grilled)
| 1µg | 40% | 250g |
|
Red mullet
(flesh only, grilled, weighed with bones and skin)
| 1µg | 40% | 250g |
|
Sole
(flesh only, grilled, fillets weighed with skin)
| 0.9µg | 36% | 278g |
| Eggs | | | |
|
Chicken egg yolk
(boiled)
| 7.2µg | 288% | 35g |
|
Cheese omelette
(homemade)
| 2.3µg | 92% | 109g |
|
Omelette
(plain, homemade)
| 2.3µg | 92% | 109g |
|
Chicken eggs
(whole, boiled)
| 2µg | 80% | 125g |
|
Chicken egg white
(boiled)
| 0.5µg | 20% | 500g |
| Milk and milk products | | | |
|
Emmental cheese
| 4.1µg | 164% | 61g |
|
Parmesan cheese
(fresh)
| 3.3µg | 132% | 76g |
|
Port Salut cheese
(St Paulin type)
| 2.6µg | 104% | 96g |
|
Cheddar cheese
(English)
| 2.4µg | 96% | 104g |
|
Edam cheese
| 2.1µg | 84% | 119g |
|
Gouda cheese
| 1.7µg | 68% | 147g |
|
Mozzarella cheese
(fresh)
| 1.7µg | 68% | 147g |
|
Gruyere cheese
| 1.6µg | 64% | 156g |
|
Danish blue cheese
| 1.3µg | 52% | 192g |
|
Stilton cheese
(blue)
| 1.2µg | 48% | 208g |
|
Camembert cheese
| 1.1µg | 44% | 227g |
|
Feta cheese
| 1.1µg | 44% | 227g |
|
Milk
(whole, pasteurised, average)
| 0.9µg | 36% | 278g |
|
Milk
(semi-skimmed, pasteurised, average)
| 0.9µg | 36% | 278g |
|
Milk
(skimmed, pasteurised, average)
| 0.8µg | 32% | 312g |
|
Quark cheese
| 0.7µg | 28% | 357g |
|
Ice cream
(non dairy, vanilla, soft scoop)
| 0.7µg | 28% | 357g |
|
Cheese spread
(plain)
| 0.6µg | 24% | 417g |
|
Sheep milk
(raw)
| 0.6µg | 24% | 417g |
|
Cottage cheese
(plain)
| 0.6µg | 24% | 417g |
|
Mascarpone cheese
| 0.6µg | 24% | 417g |
|
Ice cream
(dairy, vanilla, soft scoop)
| 0.5µg | 20% | 500g |
|
Ice cream
(virtually fat free alternative)
| 0.5µg | 20% | 500g |
|
Cream
(fresh, single)
| 0.4µg | 16% | 625g |
|
Soya milk
(non-dairy alternative to milk, unsweetened, fortified)
| 0.4µg | 16% | 625ml |
|
Cream
(dairy, extra thick (24% fat))
| 0.4µg | 16% | 625g |
| Sugars, preserves and snacks | | | |
|
Milk Chocolate
| 2.1µg | 84% | 119g |
| Cereals and cereal products | | | |
|
Macaroni cheese
(homemade)
| 0.7µg | 28% | 357g |
|
Gingerbread
(homemade)
| 0.4µg | 16% | 625g |
| Vegetables | | | |
|
Moussaka with vegetable
(homemade)
| 0.4µg | 16% | 625g |
|
Vegetable cannelloni
(homemade)
| 0.4µg | 16% | 625g |
