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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