| Animal Foods | mg in 100 g |
| egg yolk raw | 2.58 |
| sardines in oil | 2.04 |
| caviar | 1.89 |
| shrimps boiled | 1.38 |
| herring cooked in dry heat | 1.37 |
| salmon smoked | 1.35 |
| eggs hard-boiled | 1.03 |
| lobster cooked in moist heat | 1 |
| eggs raw | 0.97 |
| tuna canned in oil | 0.87 |
| chicken liver cooked | 0.82 |
| cod cooked in dry heat | 0.81 |
| sturgeon cooked in dry heat | 0.63 |
| anchovies | 0.57 |
| beef liver braised | 0.51 |
| beef liver fried | 0.46 |
| chicken giblets simmered | 0.46 |
| veal meat lean cooked | 0.42 |
| chicken breast baked | 0.4 |
| veal meat cooked | 0.4 |
| beef meat lean broiled | 0.39 |
| veal liver braised | 0.37 |
| beef meat lean roasted | 0.37 |
| turkey roasted | 0.34 |
| bacon pan-fried | 0.3 |
| bacon raw | 0.27 |
| chicken meat stewed | 0.27 |
| parmesan | 0.26 |
| pork shoulder lean roasted | 0.25 |
| salami turkey | 0.24 |
| cheese edam | 0.24 |
| pork chops lean pan-fried | 0.22 |
| pork chops lean braised | 0.21 |
| pork shoulder lean and fat roasted | 0.19 |
| beef shoulder grilled | 0.14 |
| turkey liver simmered | 0.11 |
| pork chops lean broiled | 0.1 |
| pork tenderloin lean roasted | 0.08 |
| yogurt plain whole milk | 0.06 |
| milk whole 3.25% | 0.06 |
| milk nonfat | 0.04 |
| milk reduced fat 2% | 0.03 |
| whey dried | 0.02 |
| Plant Foods | mg in 100 g |
| sunflower seeds dried | 33.23 |
| almonds raw | 26.22 |
| almonds dry roasted | 26 |
| flaxseed oil | 17.5 |
| hazelnuts | 15.03 |
| pine nuts dried | 9.33 |
| peanuts | 8.33 |
| brazil nuts | 5.73 |
| spirulina dried | 5 |
| rice bran | 4.92 |
| apricots dried | 4.33 |
| dandelion greens raw | 3.44 |
| taro cooked | 2.93 |
| dandelion greens boiled | 2.44 |
| pistachio nuts raw | 2.3 |
| spinach boiled | 2.08 |
| avocado | 2.07 |
| spinach raw | 2.03 |
| pistachio nuts roasted salt added | 1.93 |
| olives pickled | 1.65 |
| peppers sweet red | 1.58 |
| asparagus cooked | 1.5 |
| wheat bran raw | 1.49 |
| kiwi | 1.46 |
| broccoli cooked | 1.45 |
| butternut squash raw | 1.44 |
| pecan nuts | 1.4 |
| butternut squash baked | 1.29 |
| blackberries | 1.17 |
| asparagus raw | 1.13 |
| poppy seed | 1.11 |
| celery seeds | 1.07 |
| carrot boiled | 1.03 |
| oat bran | 1.01 |
| black currant | 1 |
| bamboo shoots | 1 |
| beans white cooked | 0.94 |
| cashews dry roasted | 0.92 |
| cashews oil roasted | 0.92 |
| cashews raw | 0.9 |
| apricots raw | 0.89 |
| brussels sprouts raw | 0.88 |
| mulberries | 0.87 |
| raspberries | 0.87 |
| kale boiled | 0.85 |
| spelt | 0.79 |
| broccoli row | 0.78 |
| nectarines | 0.77 |
| parsley raw | 0.75 |
| peaches | 0.73 |
| guava | 0.73 |
| papaya | 0.73 |
| cress raw | 0.7 |
| walnuts | 0.7 |
| carrot raw | 0.66 |
| tomatoes cooked | 0.56 |
| onion spring | 0.55 |
| tomatoes raw | 0.54 |
| macadamia nuts | 0.54 |
| apples dried | 0.53 |
| bread whole-wheat | 0.51 |
| chocolate milk | 0.51 |
| cress boiled | 0.5 |
| peppers sweet green boiled | 0.5 |
| oatmeal | 0.48 |
| beans snap green boiled | 0.45 |
| coconut meat dried | 0.44 |
| brussels sprouts boiled | 0.43 |
| plums dried | 0.43 |
| corn bran | 0.42 |
| beans snap green raw | 0.41 |
| chocolate for baking | 0.4 |
| peppers sweet green raw | 0.37 |
| figs dried | 0.35 |
| flax seeds | 0.31 |
| lettuce raw | 0.29 |
| strawberries | 0.29 |
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