| Soups, sauces and miscellaneous foods | | | |
|
Dried yeast
| 1290mg | 103% | 97g |
|
Mustard
(smooth)
| 190mg | 15% | 658g |
| Cereals and cereal products | | | |
|
Wheatgerm
| 1047mg | 84% | 119g |
|
Oats porridge
(unfortified)
| 387mg | 31% | 323g |
|
Chapati flour
(brown)
| 377mg | 30% | 332g |
|
Rye flour
| 307mg | 25% | 407g |
|
Naan bread
(retail)
| 299mg | 24% | 418g |
|
Crispbread
(rye)
| 292mg | 23% | 428g |
|
Bulgur
(wheat, raw)
| 282mg | 23% | 443g |
|
Wheat flour
(wholemeal)
| 281mg | 22% | 445g |
|
Wheat flour
(brown)
| 256mg | 20% | 488g |
|
Egg Pasta
(white, dried, raw)
| 210mg | 17% | 595g |
|
Wholemeal bread
(average)
| 202mg | 16% | 619g |
|
Bread rolls
(wholemeal)
| 197mg | 16% | 635g |
|
Brown bread rolls
(crusty)
| 190mg | 15% | 658g |
| Vegetables | | | |
|
Mushroom
(dried)
| 970mg | 78% | 129g |
|
Soya beans
(dried, boiled in unsalted water)
| 250mg | 20% | 500g |
| Nuts and seeds | | | |
|
Pumpkin seeds
| 850mg | 68% | 147g |
|
Tahini paste
| 730mg | 58% | 171g |
|
Sesame seeds
| 720mg | 58% | 174g |
|
Sunflower seeds
| 640mg | 51% | 195g |
|
Brazil nuts
(kernel only)
| 590mg | 47% | 212g |
|
Cashew nuts
(kernel only, plain)
| 560mg | 45% | 223g |
|
Almonds
(whole kernels)
| 481mg | 38% | 260g |
|
Peanuts
(kernel only, plain, unsalted)
| 430mg | 34% | 291g |
|
Peanuts
(dry roasted)
| 420mg | 34% | 298g |
|
Pistachio nuts
(kernel only, roasted and salted)
| 420mg | 34% | 298g |
|
Walnuts
(kernel only)
| 380mg | 30% | 329g |
|
Peanut butter
(smooth)
| 330mg | 26% | 379g |
|
Pecan nuts
(kernel only)
| 310mg | 25% | 403g |
|
Hazelnuts
(kernel only, raw)
| 300mg | 24% | 417g |
|
Quinoa
(raw)
| 230mg | 18% | 543g |
|
Macadamia nuts
(salted)
| 200mg | 16% | 625g |
| Herbs and spices | | | |
|
Mustard seeds
| 840mg | 67% | 149g |
|
Celery seeds
| 550mg | 44% | 227g |
|
Cumin seeds
| 499mg | 40% | 251g |
|
Mint
(dried)
| 490mg | 39% | 255g |
|
Coriander seeds
| 409mg | 33% | 306g |
|
Paprika
| 314mg | 25% | 398g |
|
Chilli powder
| 300mg | 24% | 417g |
|
Cayenne pepper
(ground)
| 290mg | 23% | 431g |
|
Turmeric
(ground)
| 290mg | 23% | 431g |
|
Curry powder
| 270mg | 22% | 463g |
|
Saffron
| 250mg | 20% | 500g |
|
Thyme
(dried, ground)
| 200mg | 16% | 625g |
| Milk and milk products | | | |
|
Cheese spread
(plain)
| 835mg | 67% | 150g |
|
Parmesan cheese
(fresh)
| 680mg | 54% | 184g |
|
Cocoa powder
| 660mg | 53% | 189g |
|
Emmental cheese
| 637mg | 51% | 196g |
|
Gruyere cheese
| 610mg | 49% | 205g |
|
Halloumi cheese
| 517mg | 41% | 242g |
|
Edam cheese
| 508mg | 41% | 246g |
|
Cheddar cheese
(English)
| 505mg | 40% | 248g |
|
Gouda cheese
| 498mg | 40% | 251g |
|
Roquefort cheese
| 400mg | 32% | 312g |
|
Port Salut cheese
(St Paulin type)
| 386mg | 31% | 324g |
|
Danish blue cheese
| 344mg | 28% | 363g |
|
Stilton cheese
(blue)
| 314mg | 25% | 398g |
|
Feta cheese
| 280mg | 22% | 446g |
|
Mozzarella cheese
(fresh)
| 267mg | 21% | 468g |
|
Camembert cheese
| 241mg | 19% | 519g |
| Eggs | | | |
|
Chicken egg yolk
(boiled)
| 600mg | 48% | 208g |
|
Cheese omelette
(homemade)
| 277mg | 22% | 451g |
|
Chicken eggs
(whole, boiled)
| 205mg | 16% | 610g |
| Fish and fish products | | | |
|
Sardines
(canned in olive oil, drained)
| 520mg | 42% | 240g |
|
Monkfish
(flesh only, grilled)
| 480mg | 38% | 260g |
|
Tilapia
(raw)
| 350mg | 28% | 357g |
|
Swordfish
(flesh only, grilled)
| 340mg | 27% | 368g |
|
Sardines
(flesh only, grilled)
| 329mg | 26% | 380g |
|
Conger eel
(flesh only, grilled)
| 320mg | 26% | 391g |
|
Wild salmon
(baked)
| 300mg | 24% | 417g |
|
Tuna
(flesh only, baked)
| 290mg | 23% | 431g |
|
Cuttlefish
(raw)
| 270mg | 22% | 463g |
|
Shrimps
(boiled)
| 270mg | 22% | 463g |
|
Red snapper
(flesh only, fried in sunflower oil)
| 270mg | 22% | 463g |
|
Salmon
(farmed, flesh only, baked)
| 262mg | 21% | 477g |
|
Calamari
(coated in batter, baked)
| 259mg | 21% | 483g |
|
Mussels
(purchased cooked)
| 258mg | 21% | 484g |
|
Trout
(rainbow, flesh only, baked)
| 254mg | 20% | 492g |
|
Crayfish
(raw)
| 240mg | 19% | 521g |
|
Hake
(flesh only, grilled)
| 240mg | 19% | 521g |
|
Halibut
(flesh only, grilled)
| 240mg | 19% | 521g |
|
Scallops
(steamed)
| 240mg | 19% | 521g |
|
Catfish
(flesh only, steamed)
| 240mg | 19% | 521g |
|
Mackerel
(flesh only, grilled)
| 236mg | 19% | 530g |
|
Haddock
(flesh only, grilled)
| 232mg | 19% | 539g |
|
Sea bass
(flesh only, baked)
| 231mg | 18% | 541g |
|
Sea bream
(raw)
| 230mg | 18% | 543g |
|
Pangasius
(flesh only, poached)
| 228mg | 18% | 548g |
|
Salmon
(farmed, flesh only, grilled, weighed with bones and skin)
| 228mg | 18% | 548g |
|
Herring
(flesh only, grilled, weighed with bones and skin)
| 210mg | 17% | 595g |
|
King prawns
(grilled from raw)
| 209mg | 17% | 598g |
|
Pollock
(Alaskan, flesh only, baked)
| 207mg | 17% | 604g |
|
Plaice
(flesh only, baked)
| 203mg | 16% | 616g |
|
Dover sole
(raw)
| 200mg | 16% | 625g |
|
Langoustine
(boiled)
| 197mg | 16% | 635g |
|
Squid
(raw)
| 190mg | 15% | 658g |
|
Cod
(flesh only, baked)
| 189mg | 15% | 661g |
| Meat and meat products | | | |
|
Liver pate
| 450mg | 36% | 278g |
|
Calf liver
(fried in corn oil)
| 380mg | 30% | 329g |
|
Turkey breast
(fillet, grilled, meat only)
| 380mg | 30% | 329g |
|
Chicken liver
(fried in corn oil)
| 350mg | 28% | 357g |
|
Lamb kidney
(fried in corn oil)
| 350mg | 28% | 357g |
|
Ham
| 340mg | 27% | 368g |
|
Lamb brain
(boiled)
| 320mg | 26% | 391g |
|
Chicken breast
(grilled without skin, meat only)
| 310mg | 25% | 403g |
|
Turkey
(meat, average, roasted)
| 260mg | 21% | 481g |
|
Whole turkey
(roasted, meat and skin)
| 260mg | 21% | 481g |
|
Rump steak
(beef, grilled, lean only)
| 260mg | 21% | 481g |
|
Sausages
(beef, grilled)
| 259mg | 21% | 483g |
|
Shish kebab
(meat only)
| 250mg | 20% | 500g |
|
Lamb heart
(roasted)
| 240mg | 19% | 521g |
|
Fillet steak
(beef, grilled, lean and fat)
| 240mg | 19% | 521g |
|
Beef kofta
(homemade)
| 222mg | 18% | 563g |
|
Sausages
(pork, chilled, grilled)
| 220mg | 18% | 568g |
|
Goose
(meat, roasted, fat and skin)
| 220mg | 18% | 568g |
|
Chicken
(meat, average, roasted)
| 220mg | 18% | 568g |
|
Rack of lamb
(lean, roasted)
| 220mg | 18% | 568g |
|
Doner kebabs
(meat only)
| 210mg | 17% | 595g |
|
Veal mince
(stewed)
| 210mg | 17% | 595g |
|
Beefburger
(98-99% beef, grilled)
| 210mg | 17% | 595g |
|
Beef
(lean, average, raw)
| 200mg | 16% | 625g |
|
Sirloin steak
(beef, grilled medium-rare, lean and fat)
| 200mg | 16% | 625g |
|
Pork mince
(stewed)
| 200mg | 16% | 625g |
|
Sheep tongue
(meat only, stewed)
| 200mg | 16% | 625g |
| Sugars, preserves and snacks | | | |
|
Milk Chocolate
| 224mg | 18% | 558g |
