| Soups, sauces and miscellaneous foods | | | |
|
Salt
| 59900mg | 399,333% | 0g |
|
Mustard
(smooth)
| 3550mg | 23,667% | 0g |
|
Mayonnaise
(standard, retail)
| 330mg | 2,200% | 5g |
|
Vegetable soup
(homemade)
| 241mg | 1,607% | 6g |
|
Lentil soup
(homemade)
| 100mg | 667% | 15g |
|
Vinegar
| 47mg | 313% | 32ml |
| Herbs and spices | | | |
|
Chilli powder
| 5980mg | 39,867% | 0g |
|
Curry powder
| 470mg | 3,133% | 3g |
|
Mint
(dried)
| 220mg | 1,467% | 7g |
|
Parsley
(fresh)
| 160mg | 1,067% | 9g |
|
White pepper
| 60mg | 400% | 25g |
|
Ginger
(ground)
| 40mg | 267% | 38g |
|
Mint
(fresh)
| 34mg | 227% | 44g |
|
Black pepper
| 30mg | 200% | 50g |
| Fish and fish products | | | |
|
Shrimps
(boiled)
| 5850mg | 39,000% | 0g |
|
Calamari
(coated in batter, baked)
| 1280mg | 8,533% | 1g |
|
Mussels
(purchased cooked)
| 700mg | 4,667% | 2g |
|
Sardines
(canned in olive oil, drained)
| 550mg | 3,667% | 3g |
|
Monkfish
(flesh only, grilled)
| 540mg | 3,600% | 3g |
|
Crab
(white meat, purchased cooked)
| 480mg | 3,200% | 3g |
|
Scallops
(steamed)
| 410mg | 2,733% | 4g |
|
King prawns
(grilled from raw)
| 310mg | 2,067% | 5g |
|
Mackerel
(flesh only, grilled)
| 290mg | 1,933% | 5g |
|
Crayfish
(raw)
| 280mg | 1,867% | 5g |
|
Langoustine
(boiled)
| 280mg | 1,867% | 5g |
|
Pangasius
(flesh only, poached)
| 261mg | 1,740% | 6g |
|
Sardines
(flesh only, grilled)
| 256mg | 1,707% | 6g |
|
Plaice
(flesh only, baked)
| 233mg | 1,553% | 6g |
|
Lobster
(boiled, weighed with shell)
| 190mg | 1,267% | 8g |
|
Pollock
(Alaskan, flesh only, baked)
| 172mg | 1,147% | 9g |
|
Red snapper
(flesh only, fried in sunflower oil)
| 170mg | 1,133% | 9g |
|
Swordfish
(flesh only, grilled)
| 170mg | 1,133% | 9g |
|
Lemon sole
(flesh only, grilled)
| 160mg | 1,067% | 9g |
|
Trout
(rainbow, flesh only, baked)
| 160mg | 1,067% | 9g |
|
Catfish
(flesh only, steamed)
| 150mg | 1,000% | 10g |
|
Herring
(flesh only, grilled, weighed with bones and skin)
| 150mg | 1,000% | 10g |
|
Dover sole
(raw)
| 140mg | 933% | 11g |
|
Whiting
(flesh only, steamed, weighed with bones and skin)
| 130mg | 867% | 12g |
|
Tuna
(flesh only, baked)
| 130mg | 867% | 12g |
|
Cod
(flesh only, baked)
| 130mg | 867% | 12g |
|
Haddock
(flesh only, grilled)
| 130mg | 867% | 12g |
|
Sole
(flesh only, grilled, fillets weighed with skin)
| 123mg | 820% | 12g |
|
Sea bream
(raw)
| 120mg | 800% | 12g |
|
Conger eel
(flesh only, grilled)
| 120mg | 800% | 12g |
|
Turbot
(flesh only, grilled, weighed with bones and skin)
| 110mg | 733% | 14g |
|
Oysters
(raw, weighed with shells)
| 110mg | 733% | 14g |
|
Wild salmon
(baked)
| 100mg | 667% | 15g |
|
Salmon
(farmed, flesh only, baked)
| 86mg | 573% | 17g |
|
Salmon
(farmed, flesh only, grilled, weighed with bones and skin)
| 75mg | 500% | 20g |
| Milk and milk products | | | |
|
Roquefort cheese
| 2670mg | 17,800% | 1g |
|
Danish blue cheese
| 1950mg | 13,000% | 1g |
|
Halloumi cheese
| 1730mg | 11,533% | 1g |
|
Feta cheese
| 1630mg | 10,867% | 1g |
|
Edam cheese
| 1570mg | 10,467% | 1g |
|
Gouda cheese
| 1440mg | 9,600% | 1g |
|
Stilton cheese
(blue)
| 1230mg | 8,200% | 1g |
|
Camembert cheese
| 1120mg | 7,467% | 1g |
|
Parmesan cheese
(fresh)
| 1100mg | 7,333% | 1g |
|
Goats cheese
(full fat, soft, white rind)
| 1060mg | 7,067% | 1g |
|
Gruyere cheese
| 1040mg | 6,933% | 1g |
|
Cheddar cheese
(English)
| 1040mg | 6,933% | 1g |
|
Port Salut cheese
(St Paulin type)
| 970mg | 6,467% | 2g |
|
Mozzarella cheese
(fresh)
| 650mg | 4,333% | 2g |
|
Tzatziki
| 600mg | 4,000% | 2g |
|
Cheese spread
(plain)
| 560mg | 3,733% | 3g |
|
Yogurt
(low fat, plain)
| 235mg | 1,567% | 6g |
|
Yogurt
(whole milk, plain)
| 170mg | 1,133% | 9g |
|
Greek yogurt
(plain)
| 159mg | 1,060% | 9g |
|
Goat milk
(pasteurised)
| 150mg | 1,000% | 10g |
|
Ice cream
(non dairy, vanilla, soft scoop)
| 130mg | 867% | 12g |
|
Ice cream
(dairy, vanilla, soft scoop)
| 110mg | 733% | 14g |
|
Milk
(whole, pasteurised, average)
| 89mg | 593% | 17g |
|
Milk
(semi-skimmed, pasteurised, average)
| 87mg | 580% | 17g |
|
Milk
(skimmed, pasteurised, average)
| 87mg | 580% | 17g |
|
Sheep milk
(raw)
| 82mg | 547% | 18g |
|
Cream
(fresh, single)
| 80mg | 533% | 19g |
|
Clotted cream
(fresh)
| 40mg | 267% | 38g |
|
Soya milk
(non-dairy alternative to milk, unsweetened, fortified)
| 3mg | 20% | 500ml |
| Fruit | | | |
|
Green olives
(in brine, drained, flesh and skin, weighed with stones)
| 1776mg | 11,840% | 1g |
|
Dates
(dried, flesh and skin, weighed with stones)
| 311mg | 2,073% | 5g |
|
Dried figs
(whole fruit)
| 170mg | 1,133% | 9g |
|
Bananas
(flesh only)
| 109mg | 727% | 14g |
|
Rhubarb
(stems only, raw)
| 87mg | 580% | 17g |
|
Oranges
(flesh only)
| 73mg | 487% | 21g |
|
Orange juice
(freshly squeezed)
| 73mg | 487% | 21ml |
|
Melon
(flesh only, average)
| 72mg | 480% | 21g |
|
Pears
(raw, flesh and skin)
| 64mg | 427% | 23g |
|
Strawberries
(raw)
| 62mg | 413% | 24g |
|
Citrus fruit
(soft/easy peelers, flesh only)
| 55mg | 367% | 27g |
|
Blueberries
| 53mg | 353% | 28g |
|
Grapes
(average, weighed with pips)
| 53mg | 353% | 28g |
|
Apples
(eating, raw, flesh and skin)
| 44mg | 293% | 34g |
|
Dried apricots
| 35mg | 233% | 43g |
|
Kiwi fruit
(flesh only, raw)
| 33mg | 220% | 45g |
| Fat and Margarine | | | |
|
Baking fat and margarine
(75-90% fat, hard block)
| 1220mg | 8,133% | 1g |
| Nuts and seeds | | | |
|
Peanuts
(dry roasted)
| 1140mg | 7,600% | 1g |
|
Pistachio nuts
(kernel only, roasted and salted)
| 810mg | 5,400% | 2g |
|
Macadamia nuts
(salted)
| 560mg | 3,733% | 3g |
|
Peanut butter
(smooth)
| 500mg | 3,333% | 3g |
|
Coconut milk
| 180mg | 1,200% | 8g |
|
Coconut
(flesh only, fresh)
| 110mg | 733% | 14g |
|
Brazil nuts
(kernel only)
| 57mg | 380% | 26g |
|
Walnuts
(kernel only)
| 24mg | 160% | 62g |
|
Hazelnuts
(kernel only, raw)
| 18mg | 120% | 83g |
|
Almonds
(whole kernels)
| 18mg | 120% | 83g |
|
Cashew nuts
(kernel only, plain)
| 17mg | 113% | 88g |
|
Pecan nuts
(kernel only)
| 15mg | 100% | 100g |
|
Chestnuts
(kernel only, raw)
| 15mg | 100% | 100g |
|
Tahini paste
| 10mg | 67% | 150g |
|
Sesame seeds
| 10mg | 67% | 150g |
|
Peanuts
(kernel only, plain, unsalted)
| 7mg | 47% | 214g |
| Meat and meat products | | | |
|
Ham
| 980mg | 6,533% | 2g |
|
Sausages
(pork, chilled, grilled)
| 980mg | 6,533% | 2g |
|
Liver pate
| 880mg | 5,867% | 2g |
|
Sausages
(beef, grilled)
| 680mg | 4,533% | 2g |
|
Lamb tongue
(raw)
| 550mg | 3,667% | 3g |
|
Beefburger
(98-99% beef, grilled)
| 520mg | 3,467% | 3g |
|
Lamb kidney
(fried in corn oil)
| 410mg | 2,733% | 4g |
|
Beef mince
(stewed)
| 395mg | 2,633% | 4g |
|
Lamb brain
(boiled)
| 250mg | 1,667% | 6g |
|
Pasta with meat and tomato sauce
(homemade)
| 167mg | 1,113% | 9g |
|
Beef kofta
(homemade)
| 118mg | 787% | 13g |
|
Peppers stuffed with beef, rice and vegetables
(homemade)
| 111mg | 740% | 14g |
|
Calf liver
(fried in corn oil)
| 110mg | 733% | 14g |
|
Chicken liver
(fried in corn oil)
| 110mg | 733% | 14g |
|
Lamb heart
(roasted)
| 100mg | 667% | 15g |
|
Whole turkey
(roasted, meat and skin)
| 90mg | 600% | 17g |
|
Turkey breast
(fillet, grilled, meat only)
| 85mg | 567% | 18g |
|
Turkey
(meat, average, roasted)
| 85mg | 567% | 18g |
|
Sheep tongue
(meat only, stewed)
| 80mg | 533% | 19g |
|
Goose
(meat, roasted, fat and skin)
| 80mg | 533% | 19g |
|
Duck
(roasted, meat, fat and skin)
| 76mg | 507% | 20g |
|
Chicken
(meat, average, roasted)
| 75mg | 500% | 20g |
|
Veal mince
(stewed)
| 75mg | 500% | 20g |
|
Rack of lamb
(lean, roasted)
| 68mg | 453% | 22g |
|
Chicken breast
(grilled without skin, meat only)
| 67mg | 447% | 22g |
|
Lamb
(fat, average, cooked)
| 67mg | 447% | 22g |
|
Rump steak
(beef, grilled, lean only)
| 62mg | 413% | 24g |
|
Pork mince
(stewed)
| 61mg | 407% | 25g |
|
Tripe
(dressed, stewed in milk)
| 58mg | 387% | 26g |
|
Fillet steak
(beef, grilled, lean and fat)
| 57mg | 380% | 26g |
|
Sirloin steak
(beef, grilled medium-rare, lean and fat)
| 54mg | 360% | 28g |
|
Beef
(lean, average, raw)
| 51mg | 340% | 29g |
|
Lamb mince
(stewed)
| 46mg | 307% | 33g |
|
Rabbit
(stewed, meat only)
| 45mg | 300% | 33g |
|
Stewing steak
(beef, stewed, lean and fat)
| 33mg | 220% | 45g |
| Vegetables | | | |
|
Mushroom
(dried)
| 840mg | 5,600% | 2g |
|
Greek salad
| 383mg | 2,553% | 4g |
|
Tomato puree
| 297mg | 1,980% | 5g |
|
Fenugreek leaves
(raw)
| 170mg | 1,133% | 9g |
|
Watercress
(raw)
| 170mg | 1,133% | 9g |
|
Potatoes
(old, boiled in salted water, flesh only)
| 160mg | 1,067% | 9g |
|
Moussaka with vegetable
(homemade)
| 134mg | 893% | 11g |
|
Celery
(boiled in unsalted water)
| 118mg | 787% | 13g |
|
White mushrooms
(stewed in unsalted water)
| 93mg | 620% | 16g |
|
Rocket
(raw)
| 93mg | 620% | 16g |
|
Sweet potato
(flesh only, boiled in unsalted water)
| 86mg | 573% | 17g |
|
Tomatoes
(standard, raw)
| 84mg | 560% | 18g |
|
Plantain
(green flesh, raw)
| 80mg | 533% | 19g |
|
Cabbage
(green, boiled in unsalted water)
| 79mg | 527% | 19g |
|
Lettuce
(average, raw)
| 78mg | 520% | 19g |
|
Garlic
(raw)
| 73mg | 487% | 21g |
|
Cabbage
(average, boiled in unsalted water)
| 72mg | 480% | 21g |
|
Endive
(raw)
| 71mg | 473% | 21g |
|
Asparagus
(steamed)
| 71mg | 473% | 21g |
|
Peas
(frozen, boiled in unsalted water)
| 59mg | 393% | 25g |
|
Green beans
(boiled in unsalted water)
| 54mg | 360% | 28g |
|
Broad beans
(whole, boiled in unsalted water)
| 24mg | 160% | 62g |
|
Tabouleh
| 16mg | 107% | 94g |
|
Green and brown lentils
(whole, dried, boiled in unsalted water)
| 14mg | 93% | 107g |
|
Chick peas
(Kabuli, whole, dried, boiled in unsalted water)
| 13mg | 87% | 115g |
|
Butter beans
(dried, boiled in unsalted water)
| 11mg | 73% | 136g |
|
Red kidney beans
(dried, boiled in unsalted water)
| 9mg | 60% | 167g |
|
Runner beans
(boiled in unsalted water)
| 5mg | 33% | 300g |
|
Soya beans
(dried, boiled in unsalted water)
| 3mg | 20% | 500g |
| Cereals and cereal products | | | |
|
Polenta
(hydrated, raw)
| 813mg | 5,420% | 2g |
|
Brown bread
(average)
| 710mg | 4,733% | 2g |
|
Wholemeal bread
(average)
| 660mg | 4,400% | 2g |
|
White bread rolls
(soft)
| 660mg | 4,400% | 2g |
|
Pitta bread
(white)
| 640mg | 4,267% | 2g |
|
White bread
(average)
| 635mg | 4,233% | 2g |
|
White bread
(French stick)
| 630mg | 4,200% | 2g |
|
Brown bread rolls
(crusty)
| 614mg | 4,093% | 2g |
|
Brown bread rolls
(soft)
| 614mg | 4,093% | 2g |
|
Bread rolls
(wholemeal)
| 610mg | 4,067% | 2g |
|
Naan bread
(retail)
| 550mg | 3,667% | 3g |
|
Ciabatta
| 540mg | 3,600% | 3g |
|
Croissants
| 510mg | 3,400% | 3g |
|
Crispbread
(rye)
| 350mg | 2,333% | 4g |
|
Macaroni cheese
(homemade)
| 250mg | 1,667% | 6g |
|
Gingerbread
(homemade)
| 235mg | 1,567% | 6g |
|
Egg Pasta
(white, dried, raw)
| 169mg | 1,127% | 9g |
|
Egg noodles
(thick, dried, boiled in unsalted water)
| 160mg | 1,067% | 9g |
|
Chapati flour
(brown)
| 126mg | 840% | 12g |
|
Egg Pasta
(fresh, raw)
| 120mg | 800% | 12g |
|
Chapati flour
(white)
| 111mg | 740% | 14g |
|
Wheat flour
(wholemeal)
| 108mg | 720% | 14g |
|
Wheatgerm
| 107mg | 713% | 14g |
|
Bulgur
(wheat, raw)
| 97mg | 647% | 15g |
|
Oats porridge
(unfortified)
| 87mg | 580% | 17g |
|
Rice
(white, long grain, boiled in unsalted water)
| 84mg | 560% | 18g |
|
Wheat flour
(brown)
| 82mg | 547% | 18g |
|
Couscous
(plain, cooked)
| 82mg | 547% | 18g |
|
Spaghetti
(white, dried, boiled in unsalted water)
| 55mg | 367% | 27g |
|
Wild rice
(boiled in unsalted water)
| 55mg | 367% | 27g |
|
Rye flour
| 53mg | 353% | 28g |
|
Basmati rice
(white, boiled in unsalted water)
| 50mg | 333% | 30g |
|
Spaghetti
(wholewheat, dried, boiled in unsalted water)
| 50mg | 333% | 30g |
|
Semolina
(raw)
| 49mg | 327% | 31g |
|
Pearl Barley
(boiled)
| 41mg | 273% | 37g |
|
Brown rice
(wholegrain, boiled in unsalted water)
| 35mg | 233% | 43g |
|
Basmati rice
(brown, boiled in unsalted water)
| 31mg | 207% | 48g |
|
Corn flour
| 30mg | 200% | 50g |
|
Pasta
(plain, fresh, boiled)
| 29mg | 193% | 52g |
|
Thai fragrant rice
(boiled in unsalted water)
| 27mg | 180% | 56g |
|
Rice pilau
(plain, homemade)
| 25mg | 167% | 60g |
|
Red rice
(boiled in unsalted water)
| 15mg | 100% | 100g |
| Eggs | | | |
|
Cheese omelette
(homemade)
| 461mg | 3,073% | 3g |
|
Chicken egg yolk
(boiled)
| 180mg | 1,200% | 8g |
|
Chicken eggs
(whole, boiled)
| 179mg | 1,193% | 8g |
|
Chicken egg white
(boiled)
| 164mg | 1,093% | 9g |
|
Omelette
(plain, homemade)
| 159mg | 1,060% | 9g |
| Beverages | | | |
|
Tomato juice
| 400mg | 2,667% | 4ml |
|
Coffee
(infusion, average)
| 3mg | 20% | 500ml |
| Sugars, preserves and snacks | | | |
|
Milk Chocolate
| 190mg | 1,267% | 8g |
|
Honey and comb
| 26mg | 173% | 58g |
|
Honey
| 18mg | 120% | 83g |
|
Plain Chocolate
| 9mg | 60% | 167g |
| Fats and oils | | | |
|
Ghee
(butter)
| 28mg | 187% | 54g |
|
Butter
(unsalted)
| 18mg | 120% | 83g |
| Alcoholic beverages | | | |
|
Lager
(standard)
| 20mg | 133% | 75ml |
|
Red wine
| 11mg | 73% | 136ml |
|
White wine
(dry)
| 10mg | 67% | 150ml |
|
Port
| 8mg | 53% | 188ml |
|
White wine
(sparkling)
| 6mg | 40% | 250ml |
|
White wine
(medium)
| 3mg | 20% | 500ml |
