| Plant Foods | mg in 100 g |
| yeast extract spread | 97 |
| rice bran | 33.995 |
| wheat bran raw | 13.578 |
| spirulina dried | 12.82 |
| peanuts | 12.066 |
| tomatoes sun-dried | 9.05 |
| sunflower seeds dried | 8.335 |
| spelt | 6.843 |
| sesame paste | 6.7 |
| chives freeze dried | 5.9 |
| sesame butter | 5.45 |
| bread whole-wheat | 4.714 |
| sesame seeds | 4.515 |
| mushrooms boiled | 4.46 |
| pine nuts dried | 4.387 |
| bread wheat white | 4.385 |
| peaches dried | 4.375 |
| savory | 4.08 |
| almonds dry roasted | 3.85 |
| watermelon seeds | 3.55 |
| almonds raw | 3.385 |
| oatmeal | 3.136 |
| peas sprouted | 3.088 |
| wheat sprouted | 3.087 |
| flax seeds | 3.08 |
| celery seeds | 3.06 |
| beans kidney boiled | 3.024 |
| beans kidney raw | 2.92 |
| corn bran | 2.735 |
| apricots dried | 2.589 |
| macadamia nuts | 2.473 |
| cocoa 100% | 2.185 |
| peas raw | 2.09 |
| peas boiled | 2.021 |
| nuts mix oil roasted | 1.964 |
| plums dried | 1.882 |
| thyme raw | 1.824 |
| hazelnuts | 1.8 |
| pumpkin seeds | 1.745 |
| avocado | 1.738 |
| cashews oil roasted | 1.736 |
| peppermint raw | 1.706 |
| dill weed fresh | 1.57 |
| potatoes with skin baked | 1.528 |
| rice brown cooked | 1.528 |
| shiitake boiled | 1.5 |
| rice white cooked | 1.476 |
| pistachio nuts roasted salt added | 1.425 |
| cashews dry roasted | 1.4 |
| potatoes no skin baked | 1.395 |
| pears dried | 1.372 |
| chocolate for baking | 1.355 |
| parsley raw | 1.313 |
| potatoes no skin boiled | 1.312 |
| pistachio nuts raw | 1.3 |
| dates | 1.274 |
| butternut squash raw | 1.2 |
| pecan nuts | 1.167 |
| lentils sprouted raw | 1.128 |
| walnuts | 1.125 |
| Animal Foods | mg in 100 g |
| beef liver braised | 17.525 |
| beef liver fried | 17.475 |
| pork liver raw | 15.301 |
| anchovies | 14.024 |
| tuna canned in oil | 12.4 |
| lamb liver braised | 12.15 |
| swordfish cooked in dry heat | 11.79 |
| bacon pan-fried | 11.575 |
| chicken liver cooked | 11.045 |
| veal liver braised | 10.55 |
| tuna cooked in dry heat | 10.54 |
| turkey liver simmered | 10.2 |
| sturgeon cooked in dry heat | 10.1 |
| salmon cooked in dry heat | 10.077 |
| turkey breast roasted | 9.067 |
| beef meat lean broiled | 8.741 |
| pork chops lean broiled | 8.485 |
| pork liver braised | 8.435 |
| veal meat lean cooked | 8.42 |
| veal meat cooked | 7.97 |
| beef meat lean roasted | 7.939 |
| pork tenderloin lean roasted | 7.432 |
| mackerel cooked in dry heat | 6.85 |
| chicken giblets simmered | 6.625 |
| duck liver | 6.5 |
| chicken meat stewed | 6.117 |
| pork chops lean pan-fried | 5.997 |
| lamb shoulder lean braised | 5.85 |
| salami pork | 5.6 |
| chicken breast baked | 5.559 |
| lamb leg braised in oil | 5.433 |
| sardines in oil | 5.245 |
| pork tenderloin lean broiled | 5.135 |
| turkey roasted | 5.086 |
| pork chops lean braised | 4.856 |
| salmon smoked | 4.72 |
| pork shoulder lean roasted | 4.26 |
| herring cooked in dry heat | 4.124 |
| beef shoulder grilled | 4.06 |
| pork shoulder lean and fat roasted | 3.991 |
| salami turkey | 3.979 |
| bacon raw | 3.828 |
| mussels | 3.354 |
| clams | 3.354 |
| oysters | 3.354 |
| trout cooked in dry heat | 2.923 |
| calamari | 2.602 |
| squid fried | 2.602 |
| shrimps boiled | 2.59 |
| cod cooked in dry heat | 2.513 |
| fish fingers breaded | 2.102 |
| crab cooked in moist heat | 1.34 |
| whey dried | 1.258 |
| lobster cooked in moist heat | 1.07 |
| caviar | 0.12 |
| parmesan | 0.114 |
| milk whole 3.25% | 0.107 |
| milk reduced fat 2% | 0.092 |
| milk nonfat | 0.088 |
| cheese edam | 0.082 |
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