| Plant Foods | mg in 100 g |
| rice bran | 14.21 |
| wheat bran raw | 11.5 |
| pine nuts dried | 8.802 |
| celery seeds | 7.567 |
| poppy seed | 6.833 |
| hazelnuts | 6.175 |
| savory | 6.1 |
| oat bran | 5.63 |
| pecan nuts | 4.5 |
| chocolate for baking | 4.167 |
| macadamia nuts | 4.131 |
| cocoa 100% | 3.837 |
| walnuts | 3.414 |
| pumpkin seeds | 3.021 |
| spelt | 2.983 |
| coconut meat dried | 2.745 |
| almonds dry roasted | 2.62 |
| sesame paste | 2.54 |
| flax seeds | 2.482 |
| sesame seeds | 2.46 |
| almonds raw | 2.285 |
| bread whole-wheat | 2.135 |
| sunflower seeds dried | 1.95 |
| peanuts | 1.934 |
| spirulina dried | 1.9 |
| wheat sprouted | 1.858 |
| tomatoes sun-dried | 1.846 |
| beans white raw | 1.796 |
| thyme raw | 1.719 |
| garlic | 1.672 |
| cashews oil roasted | 1.668 |
| cashews raw | 1.655 |
| watermelon seeds | 1.614 |
| nuts mix oil roasted | 1.547 |
| molasses | 1.53 |
| coconut meat raw | 1.5 |
| tofu fried | 1.495 |
| sesame butter | 1.456 |
| chives freeze dried | 1.35 |
| pistachio nuts roasted salt added | 1.275 |
| dill weed fresh | 1.264 |
| brazil nuts | 1.223 |
| pistachio nuts raw | 1.2 |
| chestnuts dried | 1.183 |
| peppermint raw | 1.176 |
| rosemary fresh | 0.96 |
| oatmeal | 0.94 |
| spinach boiled | 0.935 |
| pineapple | 0.927 |
| coconut milk raw | 0.916 |
| rice brown cooked | 0.905 |
| spinach raw | 0.897 |
| cashews dry roasted | 0.826 |
| kale raw | 0.774 |
| raspberries | 0.67 |
| blackberries | 0.646 |
| beans white cooked | 0.636 |
| cress raw | 0.553 |
| peas boiled | 0.525 |
| figs dried | 0.51 |
| Animal Foods | mg in 100 g |
| mussels | 1 |
| oysters | 1 |
| clams | 1 |
| lamb liver braised | 0.52 |
| chicken liver cooked | 0.359 |
| beef liver braised | 0.356 |
| beef liver fried | 0.356 |
| pork liver raw | 0.344 |
| pork liver braised | 0.3 |
| turkey liver simmered | 0.273 |
| duck liver | 0.258 |
| veal liver braised | 0.255 |
| chicken breast baked | 0.231 |
| chicken giblets simmered | 0.199 |
| fish fingers breaded | 0.185 |
| sardines in oil | 0.108 |
| parmesan | 0.085 |
| salami pork | 0.07 |
| calamari | 0.07 |
| squid fried | 0.07 |
| anchovies | 0.07 |
| lobster cooked in moist heat | 0.061 |
| egg yolk raw | 0.055 |
| caviar | 0.05 |
| crab cooked in moist heat | 0.04 |
| herring cooked in dry heat | 0.04 |
| eggs raw | 0.038 |
| veal meat lean cooked | 0.038 |
| veal meat cooked | 0.036 |
| shrimps boiled | 0.034 |
| lamb shoulder lean braised | 0.032 |
| sturgeon cooked in dry heat | 0.03 |
| pork shoulder lean roasted | 0.026 |
| eggs hard-boiled | 0.026 |
| bacon raw | 0.022 |
| pork shoulder lean and fat roasted | 0.022 |
| bacon pan-fried | 0.022 |
| salmon cooked in dry heat | 0.021 |
| turkey roasted | 0.021 |
| salami turkey | 0.02 |
| swordfish cooked in dry heat | 0.02 |
| mackerel cooked in dry heat | 0.02 |
| tuna cooked in dry heat | 0.02 |
| cod cooked in dry heat | 0.02 |
| chicken meat stewed | 0.019 |
| trout cooked in dry heat | 0.019 |
| salmon smoked | 0.017 |
| beef shoulder grilled | 0.017 |
| pork chops lean braised | 0.016 |
| turkey breast roasted | 0.015 |
| tuna canned in oil | 0.015 |
| lamb leg braised in oil | 0.015 |
| pork tenderloin lean roasted | 0.013 |
| pork chops lean pan-fried | 0.012 |
| pork tenderloin lean broiled | 0.012 |
| beef meat lean broiled | 0.011 |
| cheese edam | 0.011 |
| beef meat lean roasted | 0.01 |
| whey dried | 0.009 |
| pork chops lean broiled | 0.009 |
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