| Vegetables | | | |
|
Mushroom
(dried)
| 38.7mg | 242% | 41g |
|
Tomato puree
| 3.6mg | 22% | 444g |
| Fish and fish products | | | |
|
Tuna
(flesh only, baked)
| 17.4mg | 109% | 92g |
|
Sardines
(flesh only, grilled)
| 11.6mg | 73% | 138g |
|
Mackerel
(flesh only, grilled)
| 11.1mg | 69% | 144g |
|
Swordfish
(flesh only, grilled)
| 9.5mg | 59% | 168g |
|
Wild salmon
(baked)
| 9.4mg | 59% | 170g |
|
Salmon
(farmed, flesh only, baked)
| 8.6mg | 54% | 186g |
|
Pangasius
(flesh only, poached)
| 7.8mg | 49% | 205g |
|
Salmon
(farmed, flesh only, grilled, weighed with bones and skin)
| 7.5mg | 47% | 213g |
|
Sardines
(canned in olive oil, drained)
| 6.9mg | 43% | 232g |
|
Red snapper
(flesh only, fried in sunflower oil)
| 6.6mg | 41% | 242g |
|
Trout
(rainbow, flesh only, baked)
| 6.4mg | 40% | 250g |
|
Halibut
(flesh only, grilled)
| 6.1mg | 38% | 262g |
|
Sea bream
(raw)
| 5.4mg | 34% | 296g |
|
Octopus
(raw)
| 5mg | 31% | 320g |
|
Conger eel
(flesh only, grilled)
| 4.7mg | 29% | 340g |
|
Haddock
(flesh only, grilled)
| 4mg | 25% | 400g |
|
Cuttlefish
(raw)
| 3.7mg | 23% | 432g |
|
Lemon sole
(flesh only, grilled)
| 3.7mg | 23% | 432g |
|
Pollock
(Alaskan, flesh only, baked)
| 3.6mg | 22% | 444g |
|
Squid
(raw)
| 3.4mg | 21% | 471g |
|
Tilapia
(raw)
| 3.1mg | 19% | 516g |
|
Dover sole
(raw)
| 3mg | 19% | 533g |
|
Sole
(flesh only, grilled, fillets weighed with skin)
| 2.8mg | 17% | 571g |
|
Langoustine
(boiled)
| 2.7mg | 17% | 593g |
|
Catfish
(flesh only, steamed)
| 2.7mg | 17% | 593g |
|
Herring
(flesh only, grilled, weighed with bones and skin)
| 2.7mg | 17% | 593g |
|
Sea bass
(flesh only, baked)
| 2.6mg | 16% | 615g |
|
Plaice
(flesh only, baked)
| 2.5mg | 16% | 640g |
| Meat and meat products | | | |
|
Chicken breast
(grilled without skin, meat only)
| 15.8mg | 99% | 101g |
|
Turkey breast
(fillet, grilled, meat only)
| 14mg | 88% | 114g |
|
Calf liver
(fried in corn oil)
| 13.6mg | 85% | 118g |
|
Chicken liver
(fried in corn oil)
| 12.9mg | 81% | 124g |
|
Turkey
(meat, average, roasted)
| 10.3mg | 64% | 155g |
|
Whole turkey
(roasted, meat and skin)
| 10.1mg | 63% | 158g |
|
Chicken
(meat, average, roasted)
| 9.2mg | 57% | 174g |
|
Lamb kidney
(fried in corn oil)
| 9.1mg | 57% | 176g |
|
Rack of lamb
(lean, roasted)
| 7.2mg | 45% | 222g |
|
Shish kebab
(meat only)
| 7mg | 44% | 229g |
|
Rump steak
(beef, grilled, lean only)
| 6.8mg | 43% | 235g |
|
Ham
| 6.5mg | 41% | 246g |
|
Fillet steak
(beef, grilled, lean and fat)
| 6.3mg | 39% | 254g |
|
Rabbit
(stewed, meat only)
| 6.2mg | 39% | 258g |
|
Pork mince
(stewed)
| 6.2mg | 39% | 258g |
|
Sirloin steak
(beef, grilled medium-rare, lean and fat)
| 6.1mg | 38% | 262g |
|
Doner kebabs
(meat only)
| 5.8mg | 36% | 276g |
|
Beef kofta
(homemade)
| 5.6mg | 35% | 286g |
|
Lamb mince
(stewed)
| 5.2mg | 32% | 308g |
|
Beefburger
(98-99% beef, grilled)
| 5.1mg | 32% | 314g |
|
Beef
(lean, average, raw)
| 5mg | 31% | 320g |
|
Veal mince
(stewed)
| 4.9mg | 31% | 327g |
|
Lamb tongue
(raw)
| 4.9mg | 31% | 327g |
|
Goose
(meat, roasted, fat and skin)
| 4.6mg | 29% | 348g |
|
Lamb heart
(roasted)
| 3.8mg | 24% | 421g |
|
Duck
(roasted, meat, fat and skin)
| 3.8mg | 24% | 421g |
|
Sheep tongue
(meat only, stewed)
| 3.7mg | 23% | 432g |
|
Lamb
(fat, average, cooked)
| 3.6mg | 22% | 444g |
|
Sausages
(beef, grilled)
| 3.2mg | 20% | 500g |
|
Sausages
(pork, chilled, grilled)
| 3.1mg | 19% | 516g |
|
Beef mince
(stewed)
| 2.5mg | 16% | 640g |
|
Stewing steak
(beef, stewed, lean and fat)
| 2.4mg | 15% | 667g |
| Nuts and seeds | | | |
|
Peanuts
(kernel only, plain, unsalted)
| 13.8mg | 86% | 116g |
|
Peanuts
(dry roasted)
| 13.1mg | 82% | 122g |
|
Peanut butter
(smooth)
| 12.5mg | 78% | 128g |
|
Tahini paste
| 5.1mg | 32% | 314g |
|
Sesame seeds
| 5mg | 31% | 320g |
|
Sunflower seeds
| 4.1mg | 26% | 390g |
|
Almonds
(whole kernels)
| 3.6mg | 22% | 444g |
|
Quinoa
(raw)
| 2.9mg | 18% | 552g |
| Herbs and spices | | | |
|
Chilli powder
| 11.6mg | 73% | 138g |
|
Paprika
| 10.1mg | 63% | 158g |
|
Cayenne pepper
(ground)
| 8.7mg | 54% | 184g |
|
Mustard seeds
| 7.9mg | 49% | 203g |
|
Ginger
(ground)
| 5.1mg | 32% | 314g |
|
Thyme
(dried, ground)
| 4.9mg | 31% | 327g |
|
Cumin seeds
| 4.6mg | 29% | 348g |
|
Oregano
(dried, ground)
| 4.6mg | 29% | 348g |
|
Turmeric
(ground)
| 3.7mg | 23% | 432g |
|
Curry powder
| 3.5mg | 22% | 457g |
| Soups, sauces and miscellaneous foods | | | |
|
Dried yeast
| 8.5mg | 53% | 188g |
| Cereals and cereal products | | | |
|
Wheatgerm
| 6.7mg | 42% | 239g |
|
Wheat flour
(wholemeal)
| 5mg | 31% | 320g |
|
Bulgur
(wheat, raw)
| 4.8mg | 30% | 333g |
|
Bread rolls
(wholemeal)
| 4.1mg | 26% | 390g |
|
Brown bread rolls
(crusty)
| 3.8mg | 24% | 421g |
|
Chapati flour
(brown)
| 3.8mg | 24% | 421g |
|
Wholemeal bread
(average)
| 3.8mg | 24% | 421g |
|
Wheat flour
(brown)
| 3.7mg | 23% | 432g |
|
Brown bread rolls
(soft)
| 3.5mg | 22% | 457g |
|
Naan bread
(retail)
| 3mg | 19% | 533g |
|
Brown bread
(average)
| 2.8mg | 17% | 571g |
|
Buckwheat
(groats)
| 2.8mg | 17% | 571g |
|
Egg Pasta
(white, dried, raw)
| 2.6mg | 16% | 615g |
| Fruit | | | |
|
Dried apricots
| 3mg | 19% | 533g |
