| Cereals and cereal products | | | |
|
Wheatgerm
| 2.6mg | 184% | 54g |
|
Wheat flour
(wholemeal)
| 0.5mg | 36% | 280g |
|
Wheat flour
(brown)
| 0.4mg | 29% | 341g |
|
Buckwheat
(groats)
| 0.4mg | 29% | 350g |
|
Rye flour
| 0.4mg | 26% | 389g |
|
Oats porridge
(unfortified)
| 0.3mg | 24% | 412g |
|
Bulgur
(wheat, raw)
| 0.2mg | 18% | 560g |
|
Chapati flour
(brown)
| 0.2mg | 17% | 583g |
| Herbs and spices | | | |
|
Paprika
| 2.1mg | 153% | 65g |
|
Chilli powder
| 2.1mg | 150% | 67g |
|
Oregano
(dried, ground)
| 1.0mg | 74% | 135g |
|
Ginger
(ground)
| 1.0mg | 72% | 139g |
|
Thyme
(dried, ground)
| 0.6mg | 39% | 255g |
|
Rosemary
(fresh)
| 0.5mg | 36% | 275g |
|
Cumin seeds
| 0.4mg | 31% | 318g |
|
Black pepper
| 0.3mg | 21% | 483g |
| Soups, sauces and miscellaneous foods | | | |
|
Dried yeast
| 2mg | 143% | 70g |
| Fish and fish products | | | |
|
Turbot
(flesh only, grilled, weighed with bones and skin)
| 1.6mg | 111% | 90g |
|
Squid
(raw)
| 0.7mg | 49% | 203g |
|
Swordfish
(flesh only, grilled)
| 0.6mg | 42% | 237g |
|
Red snapper
(flesh only, fried in sunflower oil)
| 0.5mg | 33% | 304g |
|
Sea bream
(raw)
| 0.5mg | 33% | 304g |
|
Catfish
(flesh only, steamed)
| 0.5mg | 33% | 304g |
|
Halibut
(flesh only, grilled)
| 0.4mg | 29% | 350g |
|
Cuttlefish
(raw)
| 0.4mg | 28% | 359g |
|
Octopus
(raw)
| 0.4mg | 26% | 389g |
|
Sardines
(flesh only, grilled)
| 0.4mg | 26% | 389g |
|
Tilapia
(raw)
| 0.3mg | 23% | 438g |
|
Haddock
(flesh only, grilled)
| 0.3mg | 21% | 483g |
|
Mackerel
(flesh only, grilled)
| 0.3mg | 19% | 519g |
|
Plaice
(flesh only, baked)
| 0.3mg | 19% | 519g |
|
Herring
(flesh only, grilled, weighed with bones and skin)
| 0.2mg | 17% | 583g |
|
Tuna
(flesh only, baked)
| 0.2mg | 16% | 609g |
| Meat and meat products | | | |
|
Calf liver
(fried in corn oil)
| 0.9mg | 64% | 157g |
|
Rump steak
(beef, grilled, lean only)
| 0.6mg | 46% | 215g |
|
Chicken breast
(grilled without skin, meat only)
| 0.6mg | 45% | 222g |
|
Turkey breast
(fillet, grilled, meat only)
| 0.6mg | 45% | 222g |
|
Ham
| 0.6mg | 44% | 230g |
|
Fillet steak
(beef, grilled, lean and fat)
| 0.6mg | 43% | 233g |
|
Chicken liver
(fried in corn oil)
| 0.6mg | 39% | 255g |
|
Beef
(lean, average, raw)
| 0.5mg | 38% | 264g |
|
Sirloin steak
(beef, grilled medium-rare, lean and fat)
| 0.5mg | 38% | 264g |
|
Turkey
(meat, average, roasted)
| 0.5mg | 35% | 286g |
|
Lamb kidney
(fried in corn oil)
| 0.5mg | 34% | 292g |
|
Whole turkey
(roasted, meat and skin)
| 0.5mg | 34% | 292g |
|
Beef kofta
(homemade)
| 0.5mg | 34% | 298g |
|
Goose
(meat, roasted, fat and skin)
| 0.4mg | 30% | 333g |
|
Rack of lamb
(lean, roasted)
| 0.4mg | 28% | 359g |
|
Chicken
(meat, average, roasted)
| 0.4mg | 26% | 389g |
|
Duck
(roasted, meat, fat and skin)
| 0.3mg | 22% | 452g |
|
Beefburger
(98-99% beef, grilled)
| 0.3mg | 22% | 452g |
|
Veal mince
(stewed)
| 0.3mg | 21% | 467g |
|
Rabbit
(stewed, meat only)
| 0.3mg | 21% | 483g |
|
Shish kebab
(meat only)
| 0.3mg | 19% | 538g |
|
Lamb heart
(roasted)
| 0.3mg | 19% | 538g |
|
Liver pate
| 0.2mg | 18% | 560g |
|
Pork mince
(stewed)
| 0.2mg | 16% | 609g |
|
Stewing steak
(beef, stewed, lean and fat)
| 0.2mg | 16% | 609g |
|
Peppers stuffed with beef, rice and vegetables
(homemade)
| 0.2mg | 16% | 636g |
| Nuts and seeds | | | |
|
Tahini paste
| 0.8mg | 54% | 184g |
|
Sesame seeds
| 0.8mg | 54% | 187g |
|
Walnuts
(kernel only)
| 0.7mg | 48% | 209g |
|
Peanuts
(kernel only, plain, unsalted)
| 0.6mg | 42% | 237g |
|
Hazelnuts
(kernel only, raw)
| 0.6mg | 42% | 237g |
|
Peanut butter
(smooth)
| 0.6mg | 41% | 241g |
|
Peanuts
(dry roasted)
| 0.5mg | 39% | 259g |
|
Cashew nuts
(kernel only, plain)
| 0.5mg | 35% | 286g |
|
Chestnuts
(kernel only, raw)
| 0.3mg | 24% | 412g |
|
Brazil nuts
(kernel only)
| 0.3mg | 22% | 452g |
|
Macadamia nuts
(salted)
| 0.3mg | 20% | 500g |
| Vegetables | | | |
|
Garlic
(raw)
| 0.4mg | 27% | 368g |
|
Chick peas
(Kabuli, whole, dried, boiled in unsalted water)
| 0.4mg | 27% | 368g |
|
Plantain
(green flesh, raw)
| 0.3mg | 21% | 467g |
|
Capsicum pepper
(green, raw)
| 0.3mg | 21% | 467g |
|
Capsicum pepper
(chilli, red, raw)
| 0.3mg | 20% | 500g |
|
Tomato puree
| 0.3mg | 20% | 500g |
|
Capsicum pepper
(red, raw)
| 0.2mg | 16% | 609g |
|
Soya beans
(dried, boiled in unsalted water)
| 0.2mg | 16% | 609g |
|
Watercress
(raw)
| 0.2mg | 16% | 609g |
|
Brussels sprouts
(boiled in unsalted water)
| 0.2mg | 16% | 609g |
| Fruit | | | |
|
Avocado
(Fuerte, flesh only)
| 0.3mg | 24% | 412g |
|
Bananas
(flesh only)
| 0.3mg | 22% | 452g |
|
Avocado
(Hass, flesh only)
| 0.3mg | 21% | 467g |
|
Dried figs
(whole fruit)
| 0.3mg | 19% | 538g |
|
Sultanas
| 0.2mg | 18% | 560g |
|
Raisins
(dried)
| 0.2mg | 17% | 583g |
|
Elderberries
(whole fruit)
| 0.2mg | 17% | 583g |
|
Prunes
(flesh and skin)
| 0.2mg | 17% | 583g |
| Eggs | | | |
|
Chicken egg yolk
(boiled)
| 0.3mg | 22% | 452g |
| Milk and milk products | | | |
|
Camembert cheese
| 0.2mg | 16% | 609g |
