| Nuts and seeds | | | |
|
Brazil nuts
(kernel only)
| 254µg | 462% | 22g |
|
Sunflower seeds
| 49µg | 89% | 112g |
|
Cashew nuts
(kernel only, plain)
| 29µg | 53% | 190g |
|
Pecan nuts
(kernel only)
| 12µg | 22% | 458g |
| Meat and meat products | | | |
|
Lamb kidney
(fried in corn oil)
| 209µg | 380% | 26g |
|
Calf liver
(fried in corn oil)
| 27µg | 49% | 204g |
|
Duck
(roasted, meat, fat and skin)
| 22µg | 40% | 250g |
|
Turkey breast
(fillet, grilled, meat only)
| 17µg | 31% | 324g |
|
Turkey
(meat, average, roasted)
| 17µg | 31% | 324g |
|
Whole turkey
(roasted, meat and skin)
| 17µg | 31% | 324g |
|
Rabbit
(stewed, meat only)
| 16µg | 29% | 344g |
|
Chicken
(meat, average, roasted)
| 16µg | 29% | 344g |
|
Chicken breast
(grilled without skin, meat only)
| 16µg | 29% | 344g |
|
Pork mince
(stewed)
| 15µg | 27% | 367g |
|
Ham
| 11µg | 20% | 500g |
|
Beef kofta
(homemade)
| 11µg | 20% | 500g |
|
Stewing steak
(beef, stewed, lean and fat)
| 10µg | 18% | 550g |
|
Rump steak
(beef, grilled, lean only)
| 10µg | 18% | 550g |
|
Fillet steak
(beef, grilled, lean and fat)
| 10µg | 18% | 550g |
|
Beefburger
(98-99% beef, grilled)
| 9µg | 16% | 611g |
|
Veal mince
(stewed)
| 9µg | 16% | 611g |
|
Sirloin steak
(beef, grilled medium-rare, lean and fat)
| 9µg | 16% | 611g |
| Vegetables | | | |
|
Mushroom
(dried)
| 110µg | 200% | 50g |
|
Chick peas
(Kabuli, whole, dried, boiled in unsalted water)
| 29.9µg | 54% | 184g |
|
Green and brown lentils
(whole, dried, boiled in unsalted water)
| 18µg | 33% | 306g |
|
White mushrooms
(stewed in unsalted water)
| 16µg | 29% | 344g |
|
Asparagus
(steamed)
| 9µg | 16% | 611g |
| Fish and fish products | | | |
|
Tuna
(flesh only, baked)
| 92µg | 167% | 60g |
|
Crab
(white meat, purchased cooked)
| 87µg | 158% | 63g |
|
Lemon sole
(flesh only, grilled)
| 83µg | 151% | 66g |
|
Octopus
(raw)
| 75µg | 136% | 73g |
|
Crayfish
(raw)
| 70µg | 127% | 79g |
|
Mussels
(purchased cooked)
| 66µg | 120% | 83g |
|
Squid
(raw)
| 66µg | 120% | 83g |
|
Cuttlefish
(raw)
| 65µg | 118% | 85g |
|
Sardines
(flesh only, grilled)
| 65µg | 118% | 85g |
|
Sole
(flesh only, grilled, fillets weighed with skin)
| 64µg | 116% | 86g |
|
Mackerel
(flesh only, grilled)
| 60µg | 109% | 92g |
|
Swordfish
(flesh only, grilled)
| 57µg | 104% | 96g |
|
Scallops
(steamed)
| 51µg | 93% | 108g |
|
Langoustine
(boiled)
| 49µg | 89% | 112g |
|
Sardines
(canned in olive oil, drained)
| 49µg | 89% | 112g |
|
Haddock
(flesh only, grilled)
| 48µg | 87% | 115g |
|
Shrimps
(boiled)
| 46µg | 84% | 120g |
|
Pollock
(Alaskan, flesh only, baked)
| 46µg | 84% | 120g |
|
Plaice
(flesh only, baked)
| 45µg | 82% | 122g |
|
Cod
(flesh only, baked)
| 44µg | 80% | 125g |
|
King prawns
(grilled from raw)
| 41µg | 75% | 134g |
|
Red snapper
(flesh only, fried in sunflower oil)
| 36µg | 65% | 153g |
|
Wild salmon
(baked)
| 32µg | 58% | 172g |
|
Herring
(flesh only, grilled, weighed with bones and skin)
| 31µg | 56% | 177g |
|
Pangasius
(flesh only, poached)
| 25µg | 45% | 220g |
|
Red mullet
(flesh only, grilled, weighed with bones and skin)
| 25µg | 45% | 220g |
|
Sea bass
(flesh only, baked)
| 24µg | 44% | 229g |
|
Trout
(rainbow, flesh only, baked)
| 23µg | 42% | 239g |
|
Dover sole
(raw)
| 23µg | 42% | 239g |
|
Whiting
(flesh only, steamed, weighed with bones and skin)
| 23µg | 42% | 239g |
|
Salmon
(farmed, flesh only, baked)
| 20µg | 36% | 275g |
|
Lobster
(boiled, weighed with shell)
| 19µg | 35% | 289g |
|
Calamari
(coated in batter, baked)
| 17µg | 31% | 324g |
|
Salmon
(farmed, flesh only, grilled, weighed with bones and skin)
| 17µg | 31% | 324g |
| Eggs | | | |
|
Chicken egg yolk
(boiled)
| 64µg | 116% | 86g |
|
Chicken eggs
(whole, boiled)
| 27µg | 49% | 204g |
|
Omelette
(plain, homemade)
| 20µg | 36% | 275g |
|
Cheese omelette
(homemade)
| 15µg | 27% | 367g |
|
Chicken egg white
(boiled)
| 11µg | 20% | 500g |
| Cereals and cereal products | | | |
|
Chapati flour
(brown)
| 32µg | 58% | 172g |
|
Egg Pasta
(white, dried, raw)
| 27µg | 49% | 204g |
|
Ciabatta
| 19µg | 35% | 289g |
|
Wheatgerm
| 18µg | 33% | 306g |
|
Pasta
(plain, fresh, boiled)
| 13µg | 24% | 423g |
|
Egg Pasta
(fresh, raw)
| 11µg | 20% | 500g |
|
Buckwheat
(groats)
| 9µg | 16% | 611g |
|
Egg noodles
(thick, dried, boiled in unsalted water)
| 9µg | 16% | 611g |
| Herbs and spices | | | |
|
Coriander seeds
| 26µg | 47% | 212g |
| Milk and milk products | | | |
|
Parmesan cheese
(fresh)
| 12µg | 22% | 458g |
|
Halloumi cheese
| 12µg | 22% | 458g |
