| Meat and meat products | | | |
|
Calf liver
(fried in corn oil)
| 23.9mg | 2,386% | 4g |
|
Lamb heart
(roasted)
| 0.7mg | 66% | 152g |
|
Lamb tongue
(raw)
| 0.6mg | 64% | 156g |
|
Lamb kidney
(fried in corn oil)
| 0.6mg | 58% | 172g |
|
Chicken liver
(fried in corn oil)
| 0.5mg | 52% | 192g |
|
Liver pate
| 0.5mg | 46% | 217g |
|
Lamb brain
(boiled)
| 0.2mg | 23% | 435g |
|
Duck
(roasted, meat, fat and skin)
| 0.2mg | 23% | 435g |
|
Goose
(meat, roasted, fat and skin)
| 0.2mg | 15% | 667g |
| Vegetables | | | |
|
Mushroom
(dried)
| 8.7mg | 871% | 11g |
|
Broad beans
(whole, boiled in unsalted water)
| 0.4mg | 42% | 238g |
|
Tomato puree
| 0.4mg | 41% | 244g |
|
White mushrooms
(stewed in unsalted water)
| 0.3mg | 35% | 286g |
|
Soya beans
(dried, boiled in unsalted water)
| 0.3mg | 32% | 313g |
|
Houmous
| 0.3mg | 30% | 333g |
|
Fenugreek leaves
(raw)
| 0.3mg | 26% | 385g |
|
Red kidney beans
(dried, boiled in unsalted water)
| 0.3mg | 26% | 385g |
|
Chick peas
(Kabuli, whole, dried, boiled in unsalted water)
| 0.3mg | 26% | 385g |
|
Pinto beans
(dried, boiled in unsalted water)
| 0.3mg | 26% | 385g |
|
Butter beans
(dried, boiled in unsalted water)
| 0.2mg | 25% | 400g |
|
Horseradish
(raw)
| 0.2mg | 23% | 435g |
|
Green and brown lentils
(whole, dried, boiled in unsalted water)
| 0.2mg | 21% | 476g |
|
Tofu
(soya bean, steamed)
| 0.2mg | 20% | 500g |
|
Rocket
(raw)
| 0.2mg | 19% | 526g |
|
Capsicum pepper
(chilli, red, raw)
| 0.2mg | 17% | 588g |
|
Alfalfa sprouts
(raw)
| 0.2mg | 16% | 625g |
| Soups, sauces and miscellaneous foods | | | |
|
Dried yeast
| 5mg | 500% | 20g |
|
Mustard
(smooth)
| 0.2mg | 19% | 526g |
|
Lentil soup
(homemade)
| 0.2mg | 16% | 625g |
| Milk and milk products | | | |
|
Cocoa powder
| 3.9mg | 390% | 26g |
|
Parmesan cheese
(fresh)
| 0.8mg | 84% | 119g |
|
Emmental cheese
| 0.6mg | 61% | 164g |
| Nuts and seeds | | | |
|
Sunflower seeds
| 2.3mg | 227% | 44g |
|
Cashew nuts
(kernel only, plain)
| 2.1mg | 211% | 47g |
|
Brazil nuts
(kernel only)
| 1.8mg | 176% | 57g |
|
Pumpkin seeds
| 1.6mg | 157% | 64g |
|
Tahini paste
| 1.5mg | 148% | 68g |
|
Sesame seeds
| 1.5mg | 146% | 68g |
|
Walnuts
(kernel only)
| 1.3mg | 134% | 75g |
|
Hazelnuts
(kernel only, raw)
| 1.2mg | 123% | 81g |
|
Pecan nuts
(kernel only)
| 1.1mg | 107% | 93g |
|
Almonds
(whole kernels)
| 1.0mg | 103% | 97g |
|
Peanuts
(kernel only, plain, unsalted)
| 1.0mg | 102% | 98g |
|
Pistachio nuts
(kernel only, roasted and salted)
| 0.8mg | 83% | 120g |
|
Quinoa
(raw)
| 0.8mg | 82% | 122g |
|
Peanut butter
(smooth)
| 0.7mg | 70% | 143g |
|
Peanuts
(dry roasted)
| 0.6mg | 64% | 156g |
|
Macadamia nuts
(salted)
| 0.4mg | 43% | 233g |
| Fish and fish products | | | |
|
Shrimps
(boiled)
| 1.9mg | 192% | 52g |
|
Oysters
(raw, weighed with shells)
| 1.0mg | 105% | 95g |
|
Squid
(raw)
| 1.0mg | 98% | 102g |
|
Crab
(white meat, purchased cooked)
| 0.9mg | 95% | 105g |
|
Cuttlefish
(raw)
| 0.6mg | 59% | 169g |
|
Lobster
(boiled, weighed with shell)
| 0.5mg | 49% | 204g |
|
Crayfish
(raw)
| 0.4mg | 44% | 227g |
|
Octopus
(raw)
| 0.4mg | 40% | 250g |
|
King prawns
(grilled from raw)
| 0.3mg | 35% | 286g |
|
Langoustine
(boiled)
| 0.3mg | 32% | 313g |
|
Conger eel
(flesh only, grilled)
| 0.2mg | 24% | 417g |
|
Sardines
(flesh only, grilled)
| 0.2mg | 17% | 588g |
|
Mussels
(purchased cooked)
| 0.2mg | 17% | 588g |
| Herbs and spices | | | |
|
Celery seeds
| 1.4mg | 137% | 73g |
|
Black pepper
| 1.3mg | 133% | 75g |
|
Cardamom
(ground)
| 1.3mg | 130% | 77g |
|
Curry powder
| 1.0mg | 104% | 96g |
|
Turmeric
(ground)
| 1mg | 100% | 100g |
|
Chilli powder
| 1mg | 100% | 100g |
|
Coriander seeds
| 1.0mg | 97% | 103g |
|
White pepper
| 0.9mg | 91% | 110g |
|
Cumin seeds
| 0.9mg | 87% | 115g |
|
Thyme
(dried, ground)
| 0.9mg | 86% | 116g |
|
Paprika
| 0.7mg | 71% | 141g |
|
Oregano
(dried, ground)
| 0.6mg | 63% | 159g |
|
Ginger
(ground)
| 0.4mg | 45% | 222g |
|
Cayenne pepper
(ground)
| 0.4mg | 45% | 222g |
|
Bay leaf
(dried)
| 0.4mg | 42% | 238g |
| Cereals and cereal products | | | |
|
Egg Pasta
(fresh, raw)
| 0.8mg | 83% | 120g |
|
Wheatgerm
| 0.8mg | 82% | 122g |
|
Chapati flour
(brown)
| 0.8mg | 75% | 133g |
|
Buckwheat
(groats)
| 0.7mg | 70% | 143g |
|
Bulgur
(wheat, raw)
| 0.5mg | 46% | 217g |
|
Pasta
(plain, fresh, boiled)
| 0.5mg | 46% | 217g |
|
Wheat flour
(wholemeal)
| 0.4mg | 37% | 270g |
|
Oats porridge
(unfortified)
| 0.4mg | 37% | 270g |
|
Brown bread rolls
(crusty)
| 0.3mg | 34% | 294g |
|
Rye flour
| 0.3mg | 33% | 303g |
|
Wheat flour
(brown)
| 0.3mg | 32% | 313g |
|
Crispbread
(rye)
| 0.3mg | 32% | 313g |
|
Egg Pasta
(white, dried, raw)
| 0.3mg | 29% | 345g |
|
Spaghetti
(wholewheat, dried, boiled in unsalted water)
| 0.3mg | 26% | 385g |
|
Bread rolls
(wholemeal)
| 0.3mg | 26% | 385g |
|
Wild rice
(boiled in unsalted water)
| 0.2mg | 24% | 417g |
|
Semolina
(raw)
| 0.2mg | 24% | 417g |
|
Wholemeal bread
(average)
| 0.2mg | 23% | 435g |
|
Couscous
(plain, cooked)
| 0.2mg | 21% | 476g |
|
Rice flour
| 0.2mg | 20% | 500g |
|
Chapati flour
(white)
| 0.2mg | 19% | 526g |
|
Brown bread rolls
(soft)
| 0.2mg | 18% | 556g |
|
Brown bread
(average)
| 0.2mg | 17% | 588g |
|
Red rice
(boiled in unsalted water)
| 0.2mg | 15% | 667g |
| Sugars, preserves and snacks | | | |
|
Plain Chocolate
| 0.7mg | 71% | 141g |
|
Milk Chocolate
| 0.3mg | 31% | 323g |
| Fruit | | | |
|
Dried apricots
| 0.4mg | 40% | 250g |
|
Sultanas
| 0.4mg | 40% | 250g |
|
Raisins
(dried)
| 0.4mg | 37% | 270g |
|
Avocado
(Fuerte, flesh only)
| 0.3mg | 35% | 286g |
|
Dried figs
(whole fruit)
| 0.3mg | 30% | 333g |
|
Lemons
(whole, without pips)
| 0.3mg | 26% | 385g |
|
Avocado
(Hass, flesh only)
| 0.2mg | 25% | 400g |
|
Dates
(dried, flesh and skin, weighed with stones)
| 0.2mg | 22% | 455g |
|
Green olives
(in brine, drained, flesh and skin, weighed with stones)
| 0.2mg | 18% | 556g |
|
Kiwi fruit
(flesh only, raw)
| 0.2mg | 17% | 588g |
|
Prunes
(flesh and skin)
| 0.2mg | 16% | 625g |
|
Lychees
(raw, flesh only)
| 0.2mg | 15% | 667g |
| Eggs | | | |
|
Chicken egg yolk
(boiled)
| 0.2mg | 15% | 667g |
