Many Many foods are much higher in Potassium than bananas. Yet you never hear scare mongering about these. Ever wonder why ???
| Additives and Food Ingredients: Herbs, Seasonings and Spices |
Value per 100 g |
| Beef, extract, bonox |
690 mg |
| Chilli (chili) powder |
1920 mg |
| Cinnamon, ground |
500 mg |
| Curry powder |
1540 mg |
| Mustard powder, dry |
650 mg |
| Oregano, dried |
500 mg |
| Pepper, ground, black or white |
667 mg |
| Salt substitute, potassium chloride |
50009 mg |
| Salt, cooking |
23 mg |
| Salt, flavoured |
191 mg |
| Salt, rock |
13 mg |
| Salt, sea |
24 mg |
| Salt, table, iodised |
98 mg |
| Salt, table, non-iodised |
17 mg |
| Seasoning mix, chilli-based, for tacos |
700 mg |
| Seasoning, salt-based |
420 mg |
| Stock, dry powder |
250 mg |
| Additives and Food Ingredients: Home ingredient |
Value per 100 g |
| Cream of tartar, dry powder |
16500 mg |
| Gelatine, powder, unflavoured |
7 mg |
| Lecithin, soy, granules |
1210 mg |
| Yeast, bakers, compressed |
610 mg |
| Yeast, dried |
1470 mg |
| Beverages: Alcoholic |
Value per 100g or per 100mL |
| Beer, ale |
36 mg |
| Beer, bitter |
31 mg |
| Beer, carbohydrate-modified |
25 mg |
| Beer, draught |
31 mg |
| Beer, home-brewed |
38 mg |
| Beer, lager |
32 mg |
| Beer, low alcohol (<1% alcohol v/v) |
24 mg |
| Beer, reduced alcohol or light beer |
32 mg |
| Beer, reduced alcohol or light beer, home-brewed |
39 mg |
| Beer, stout |
62 mg |
| Brandy |
1 mg |
| Cider, apple, alcoholic, draught style |
60 mg |
| Cider, apple, alcoholic, dry style |
49 mg |
| Cider, apple, alcoholic, sweet style |
74 mg |
| Liqueur, advocaat |
45 mg |
| Liqueur, cream-based, coffee flavour |
34 mg |
| Liqueur, cream-based, non-coffee flavours |
35 mg |
| Ouzo |
5 mg |
| Port (fortified wine) |
85 mg |
| Sherry (fortified wine), dry style (~ 1% sugars) |
39 mg |
| Sherry (fortified wine), sweet style (~11% sugars) |
55 mg |
| Vodka |
5 mg |
| Wine & fruit juice blend (wine cooler), all flavours |
28 mg |
| Wine, red |
88 mg |
| Wine, red, cooked |
101 mg |
| Wine, red, reduced alcohol |
89 mg |
| Wine, red, sparkling |
87 mg |
| Wine, rose |
61 mg |
| Wine, white, cooked |
51 mg |
| Wine, white, dry style (sugars content < 1%) |
46 mg |
| Wine, white, medium dry style (~ 1% sugars) |
45 mg |
| Wine, white, medium sweet style (~ 2.5% sugars) |
51 mg |
| Wine, white, reduced alcohol |
46 mg |
| Wine, white, sparkling |
35 mg |
| Wine, white, sweet dessert style |
53 mg |
| Beverages: Non-Alcoholic |
Value per 100g or per 100mL |
| Beverage base, chocolate flavour, added iron & vitamins A & B3 |
1120 mg |
| Beverage base, chocolate flavour, added minerals calcium & iron & vitamins A, B1, B2, C & D |
825 mg |
| Beverage base, chocolate flavour, unfortified (Nesquik brand) |
449 mg |
| Beverage base, chocolate flavour, with milk solids, unfortified |
1484 mg |
| Beverage base, chocolate flavour, with milk solids, unfortified, intense sweetened |
1484 mg |
| Beverage base, drinking chocolate, unfortified |
690 mg |
| Beverage base, malted milk powder, added vitamins A, B1, B2 & D |
770 mg |
| Beverage base, malted milk powder, unfortified |
770 mg |
| Beverage base, meal replacement powder, chocolate flavour, added nutrients |
680 mg |
| Beverage base, sports supplement powder, vanilla flavour, added nutrients |
1040 mg |
| Beverage, chocolate flavour, from base (Milo), with regular fat milk |
203 mg |
| Beverage, chocolate flavour, from cocoa powder, with regular fat milk & sugar |
184 mg |
| Beverage, chocolate flavour, from drinking chocolate, with regular fat milk |
180 mg |
| Cereal beverage, powder or granules |
930 mg |
| Cocoa powder |
2537 mg |
| Coffee & chicory essence, concentrate |
956 mg |
| Coffee mix, dry powder, with beverage whitener & sugar |
1197 mg |
| Coffee whitener, dry powder |
810 mg |
| Coffee, from ground beans, long black style, without milk, decaffeinated |
70 mg |
| Coffee, from ground coffee beans, cappuccino, with milk |
159 mg |
| Coffee, from ground coffee beans, espresso style, without milk |
115 mg |
| Coffee, from ground coffee beans, long black style, without milk |
73 mg |
| Coffee, from ground coffee beans, Turkish style, without milk |
408 mg |
| Coffee, from instant coffee powder, without milk |
33 mg |
| Coffee, from instant coffee powder, without milk, decaffeinated |
31 mg |
| Coffee, instant, dry powder or granules |
3700 mg |
| Coffee, instant, dry powder or granules, decaffeinated |
3501 mg |
| Coffee-&-milk concentrate |
731 mg |
| Cordial base, 25% blackcurrant juice |
66 mg |
| Cordial base, 25% citrus fruit juice (orange & lemon) |
18 mg |
| Cordial base, 25% citrus fruit juice (orange or lemon), intense sweetened |
16 mg |
| Cordial base, 25% non-citrus fruit juice (apple & berry) |
18 mg |
| Cordial base, 25% non-citrus fruit juice (apple & berry), intense sweetened |
16 mg |
| Cordial base, 40% citrus fruit juice (orange, lemon or lime) |
39 mg |
| Cordial base, 40% non-citrus fruit juice (apple & berry) |
37 mg |
| Cordial base, lime fruit juice |
29 mg |
| Cordial, 25% blackcurrant juice, recommended dilution |
11 mg |
| Cordial, 25% citrus fruit juice, recommended dilution |
4 mg |
| Cordial, 25% non-citrus fruit juice, recommended dilution |
4 mg |
| Cordial, 40% citrus fruit juice, recommended dilution |
8 mg |
| Cordial, 40% non-citrus fruit juice, recommended dilution |
8 mg |
| Cordial, added fruit juice, recommended dilution |
12 mg |
| Cordial, citrus fruit juice, intense sweetened, recommended dilution |
3 mg |
| Cordial, lime fruit juice, recommended dilution |
5 mg |
| Cordial, non-citrus fruit juice, intense sweetened, recommended dilution |
3 mg |
| Fruit drink, 25% apple juice |
23 mg |
| Fruit drink, 25% orange juice |
76 mg |
| Fruit drink, 25% orange juice, added vitamin c |
76 mg |
| Fruit drink, 30% orange & 5% mango juices, added vitamin C |
60 mg |
| Fruit drink, 35 - 50% apricot juice |
87 mg |
| Fruit drink, 35% apple juice, added vitamin C |
31 mg |
| Fruit drink, 35% lemon juice, added vitamin C |
45 mg |
| Fruit drink, 35% orange juice, added vitamin C |
163 mg |
| Fruit drink, 35% pineapple juice, added vitamin C |
55 mg |
| Fruit drink, tropical style (25% pineapple & other juices) |
32 mg |
| Juice concentrate, orange |
627 mg |
| Juice, apple (94%) & blackcurrant (6%) |
102 mg |
| Juice, apple, added vitamins C, E & folate & fibre |
125 mg |
| Juice, apple, shelf stable, added vitamin c |
125 mg |
| Juice, apple, shelf stable, no added vitamin C |
125 mg |
| Juice, apple, sparkling, added vitamin C |
88 mg |
| Juice, apple, sparkling, no added vitamin C |
92 mg |
| Juice, blackcurrant |
337 mg |
| Juice, carrot |
263 mg |
| Juice, celery |
263 mg |
| Juice, fruit blend, 61% orange juice & 39% apple & pineapple juices, added calcium & vitamin C |
144 mg |
| Juice, fruit blend, 73% orange juice & 27% apple, pineapple & grape juices |
94 mg |
| Juice, fruit blend, 73% orange juice & 27% apple, pineapple & grape juices, sweetened |
94 mg |
| Juice, fruit blend, 79% apple juice & 21% grape & orange juices, added vitamins A, C & folate |
101 mg |
| Juice, grape |
89 mg |
| Juice, grape, sparkling, white, non-alcoholic |
94 mg |
| Juice, grapefruit |
105 mg |
| Juice, lemon |
131 mg |
| Juice, lime |
158 mg |
| Juice, orange (95%) & mango (5%) |
157 mg |
| Juice, orange, added calcium, & vitamins A, C & folate |
161 mg |
| Juice, orange, added vitamin c |
151 mg |
| Juice, orange, home squeezed |
145 mg |
| Juice, orange, no added vitamin c |
151 mg |
| Juice, orange, shelf stable, added vitamin c |
156 mg |
| Juice, orange, sweetened, added vitamin C |
164 mg |
| Juice, orange, sweetened, no added vitamin C |
164 mg |
| Juice, pear |
92 mg |
| Juice, pineapple |
150 mg |
| Juice, pineapple, sweetened |
162 mg |
| Juice, tomato, added salt |
200 mg |
| Juice, tomato, sweetened, added salt |
200 mg |
| Juice, vegetable blend, 55% carrot & 45% celery, silverbeet & parsley |
296 mg |
| Juice, vegetable blend, 55% carrot & 45% celery, silverbeet & parsley, sweetened |
296 mg |
| Juice, vegetable blend, tomato, carrot, celery & parsley, added salt |
210 mg |
| Mineral water, fruit flavours, intense sweetened |
5 mg |
| Mineral water, natural, unflavoured |
1 mg |
| Mineral water, with 5% citrus fruit juice |
5 mg |
| Soda water |
2 mg |
| Soft drink, cola flavour |
1 mg |
| Soft drink, cola flavour, decaffeinated |
1 mg |
| Soft drink, cola flavour, intense sweetened |
1 mg |
| Soft drink, cola flavour, intense sweetened, decaffeinated |
1 mg |
| Soft drink, fruit flavours, intense sweetened |
2 mg |
| Soft drink, ginger ale, creamy soda or other non-fruit flavours |
1 mg |
| Soft drink, ginger ale, creamy soda or other non-fruit flavours, intense sweetened |
1 mg |
| Soft drink, lemon flavour |
2 mg |
| Soft drink, lemonade |
1 mg |
| Soft drink, lemonade, intense sweetened |
1 mg |
| Soft drink, orange flavour |
1 mg |
| Soft drink, tea flavour |
2 mg |
| Sports drink, all flavours |
16 mg |
| Tea, herbal other than chamomile, brewed, without milk |
9 mg |
| Tea, regular, brewed from leaf or teabags, without milk |
6 mg |
| Wine, white, sparkling, de-alcoholised |
34 mg |
| Cereals and Cereal Products: Biscuits |
Value per 100 g |
| Biscuit mix, sweet, dry |
140 mg |
| Biscuit, savoury, cheese-flavoured |
180 mg |
| Biscuit, savoury, crispbread, puffed & toasted |
205 mg |
| Biscuit, savoury, flavoured |
195 mg |
| Biscuit, savoury, from rye flour, crispbread |
443 mg |
| Biscuit, savoury, from white flour, flaky cracker style |
166 mg |
| Biscuit, savoury, from white flour, plain snack cracker style |
156 mg |
| Biscuit, savoury, from white flour, Salada style |
144 mg |
| Biscuit, savoury, from white flour, water cracker style |
153 mg |
| Biscuit, savoury, rice cake, from brown rice, plain |
260 mg |
| Biscuit, savoury, rice cracker |
98 mg |
| Biscuit, savoury, wholemeal wheat flour |
220 mg |
| Biscuit, savoury, wholemeal wheat flour, crispbread |
338 mg |
| Biscuit, savoury, wholemeal wheat flour, crispbread, puffed |
326 mg |
| Biscuit, savoury, wholemeal wheat flour, with sesame |
274 mg |
| Biscuit, sweet, Anzac style |
232 mg |
| Biscuit, sweet, Anzac style, homemade |
132 mg |
| Biscuit, sweet, carob-coated |
289 mg |
| Biscuit, sweet, chocolate chip |
132 mg |
| Biscuit, sweet, chocolate chip & nut |
156 mg |
| Biscuit, sweet, chocolate chip, homemade |
166 mg |
| Biscuit, sweet, chocolate flavour, sandwich, cream filling |
135 mg |
| Biscuit, sweet, chocolate flavoured |
127 mg |
| Biscuit, sweet, chocolate-coated |
178 mg |
| Biscuit, sweet, cream-filled on biscuit base, chocolate-coated |
234 mg |
| Biscuit, sweet, fruit-filled (spicy fruit roll style) |
308 mg |
| Biscuit, sweet, ginger flavoured |
232 mg |
| Biscuit, sweet, iced |
72 mg |
| Biscuit, sweet, jam-filled |
120 mg |
| Biscuit, sweet, macaroon |
200 mg |
| Biscuit, sweet, marshmallow filling |
113 mg |
| Biscuit, sweet, marshmallow filling, chocolate-coated |
232 mg |
| Biscuit, sweet, oatmeal |
177 mg |
| Biscuit, sweet, plain |
158 mg |
| Biscuit, sweet, sandwich, cream & jam filling |
85 mg |
| Biscuit, sweet, shortbread style |
111 mg |
| Biscuit, sweet, shortbread style, homemade |
91 mg |
| Biscuit, sweet, sugar-glazed pastry |
203 mg |
| Biscuit, sweet, vanilla flavour, sandwich, cream filling |
120 mg |
| Biscuit, sweet, wafer layer, sandwich, cream filling |
90 mg |
| Biscuit, sweet, wheatmeal |
167 mg |
| Biscuit, sweet, with coconut |
170 mg |
| Biscuit, sweet, with dried fruit |
146 mg |
| Biscuit, sweet, with dried fruit, iced |
184 mg |
| Biscuit, sweet, with fruit & nut |
204 mg |
| Biscuit, sweet, with nuts |
134 mg |
| Cone, wafer style, for ice cream |
136 mg |
| Cereals and Cereal Products: Bread and Bread Products |
Value per 100 g |
| Bagel, from white flour |
120 mg |
| Bagel, from white flour, toasted |
136 mg |
| Bread roll, from white flour |
136 mg |
| Bread roll, from white flour, toasted |
158 mg |
| Bread roll, from wholemeal flour |
183 mg |
| Bread roll, from wholemeal flour, toasted |
215 mg |
| Bread roll, mixed grain |
290 mg |
| Bread roll, mixed grain, toasted |
341 mg |
| Bread, brown (mixture of white & wholemeal flour) |
170 mg |
| Bread, brown (mixture of white & wholemeal flour), toasted |
200 mg |
| Bread, chapatti, no added fat |
210 mg |
| Bread, damper, added salt, homemade |
107 mg |
| Bread, flat (pita or Lebanese), white |
120 mg |
| Bread, flat (pita or Lebanese), wholemeal |
203 mg |
| Bread, from rye flour, dark |
170 mg |
| Bread, from rye flour, dark, toasted |
200 mg |
| Bread, from rye flour, light |
143 mg |
| Bread, from rye flour, light, toasted |
168 mg |
| Bread, from wheat flour, added dried fruit |
243 mg |
| Bread, from wheat flour, added dried fruit, toasted |
270 mg |
| Bread, from white flour |
123 mg |
| Bread, from white flour, added calcium |
110 mg |
| Bread, from white flour, added calcium, toasted |
128 mg |
| Bread, from white flour, added fibre |
160 mg |
| Bread, from white flour, added fibre, toasted |
190 mg |
| Bread, from white flour, added iron |
184 mg |
| Bread, from white flour, added iron, toasted |
214 mg |
| Bread, from white flour, added omega-3 polyunsaturates |
123 mg |
| Bread, from white flour, added omega-3 polyunsaturates, toasted |
143 mg |
| Bread, from white flour, added protein |
120 mg |
| Bread, from white flour, added protein, toasted |
140 mg |
| Bread, from white flour, homemade, added salt |
121 mg |
| Bread, from white flour, homemade, added salt, toasted |
140 mg |
| Bread, from white flour, toasted |
147 mg |
| Bread, from wholemeal flour |
207 mg |
| Bread, from wholemeal flour, added fibre |
225 mg |
| Bread, from wholemeal flour, added fibre, toasted |
268 mg |
| Bread, from wholemeal flour, grain & seeds, toasted |
256 mg |
| Bread, from wholemeal flour, grains & seeds |
217 mg |
| Bread, from wholemeal flour, homemade, added salt |
221 mg |
| Bread, from wholemeal flour, homemade, added salt, toasted |
260 mg |
| Bread, from wholemeal flour, toasted |
243 mg |
| Bread, garlic, made with butter, commercial |
144 mg |
| Bread, garlic, made with margarine spread, commercial |
144 mg |
| Bread, gluten free, homemade |
214 mg |
| Bread, gluten free, homemade, toasted |
255 mg |
| Bread, mixed grain |
188 mg |
| Bread, mixed grain, toasted |
221 mg |
| Bread, Naan, Indian restaurant style |
170 mg |
| Bread, pizza base, commercial |
123 mg |
| Bread, pumpernickel |
231 mg |
| Bread, pumpernickel, toasted |
272 mg |
| Bread, Roti, Indian restaurant style |
150 mg |
| Breadcrumbs, white, commercial |
247 mg |
| Bun sweet, with dried fruit, iced (finger bun) |
92 mg |
| Bun, sweet, with dried fruit, uniced |
183 mg |
| Crumpet, from white flour, toasted |
84 mg |
| Crumpet, from wholemeal flour, toasted |
128 mg |
| Muffin, English style, from white flour, added dried fruit, toasted |
226 mg |
| Muffin, English style, from white flour, toasted |
149 mg |
| Stuffing, bread-based, commercial |
220 mg |
| Cereals and Cereal Products: Breakfast Cereals |
Value per 100g or per 100mL |
| Breakfast cereal, beverage, all flavours, added vitamins A, B1, B2, C & folate |
163 mg |
| Breakfast cereal, flakes of corn, added nuts, added vitamins B1, B2, B3, C & folate, Fe & Zn |
100 mg |
| Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn |
100 mg |
| Breakfast cereal, mixed grain (oat, rice & wheat), flakes, added vitamins B1, B2, B3 & D, & Fe |
240 mg |
| Breakfast cereal, mixed grain (rice & wheat), flakes, sweetened, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn |
175 mg |
| Breakfast cereal, mixed grain (wheat, corn, rice & oat), flakes, added dried fruit & nuts, added vitamins B1, B2, B3, C & folate, Ca & Fe |
390 mg |
| Breakfast cereal, mixed grain (wheat, oat & corn), extruded shapes, added vitamins B1, B2, B3, B6 & C, Ca & Fe |
137 mg |
| Breakfast cereal, mixed grain flakes (wheat, oats), added dried fruit, added vitamins B1, B2, B3 & folate & Fe |
388 mg |
| Breakfast cereal, oat bran |
430 mg |
| Breakfast cereal, puffed or popped rice, added vitamins B1, B2, B3, C & folate, Fe & Zn |
101 mg |
| Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3 & folate, Ca, Fe & Zn |
164 mg |
| Breakfast cereal, wheat bran, flakes, added vitamins B1, B2 B3, & folate, Fe & Zn |
501 mg |
| Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn |
757 mg |
| Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe, Mg & Zn |
954 mg |
| Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn |
350 mg |
| Breakfast cereal, whole wheat, biscuit, organic, added vitamins B1, B2 & B3 |
320 mg |
| Breakfast cereal, whole wheat, biscuit, with bran, added vitamins B1, B2, B3 & folate & Fe |
540 mg |
| Breakfast cereal, whole wheat, flakes, added dried fruit & nuts, added vitamins B1, B2, B3 & folate, Ca, Fe & fibre |
527 mg |
| Breakfast cereal, whole wheat, flakes, added vitamins B1 & B3 |
355 mg |
| Breakfast cereal, whole wheat, puffed, added vitamins B1, B2 & B3 & Fe |
337 mg |
| Breakfast cereal, whole wheat, small biscuit, added vitamins B1, B2, B3 & folate |
330 mg |
| Muesli, toasted, with added dried fruit & nut |
362 mg |
| Muesli, untoasted or natural style, unfortified |
548 mg |
| Oats, rolled, boiled, added salt (porridge) |
53 mg |
| Rice porridge (congee), cooked |
5 mg |
| Cereals and Cereal Products: Cakes, Slices and Other Battered Products |
Value per 100 g |
| Brownie, chocolate, without nuts, homemade |
315 mg |
| Cake mix, chocolate flavour, dry |
220 mg |
| Cake mix, plain, dry |
81 mg |
| Cake mix, sponge, dry |
130 mg |
| Cake, banana, uniced, homemade |
146 mg |
| Cake, black forest (chocolate-cherry), layer, cream-filled, commercial |
140 mg |
| Cake, carrot, iced, commercial |
150 mg |
| Cake, cheesecake, biscuit base, cream cheese topping, commercial |
170 mg |
| Cake, cheesecake, chocolate flavoured, biscuit base, cream cheese topping, commercial |
170 mg |
| Cake, chocolate mud, iced, homemade |
373 mg |
| Cake, chocolate, iced, commercial |
217 mg |
| Cake, chocolate, prepared from dry mix, uniced |
192 mg |
| Cake, chocolate, uniced, homemade |
152 mg |
| Cake, cupcake, iced, commercial |
77 mg |
| Cake, fruit, light in colour, uniced, commercial |
324 mg |
| Cake, fruit, rich, uniced, commercial |
370 mg |
| Cake, fruit, uniced, homemade |
220 mg |
| Cake, lamington, plain, commercial |
200 mg |
| Cake, plain butter cake, uniced, commercial |
110 mg |
| Cake, plain butter cake, uniced, homemade |
114 mg |
| Cake, plain, prepared from dry mix, uniced |
99 mg |
| Cake, sponge, plain or flavoured, filled with jam &/or mock cream, commercial |
96 mg |
| Cake, sponge, plain, filled with jam & cream, commercial |
97 mg |
| Cake, sponge, plain, uniced, commercial |
110 mg |
| Cake, sponge, prepared from dry mix |
109 mg |
| Doughnut, dusted with cinnamon & sugar |
120 mg |
| Doughnut, iced |
94 mg |
| Doughnut, jam filled, sugar coated |
114 mg |
| Muffin, cake-style, apple & oat bran, reduced fat, commercial |
210 mg |
| Muffin, cake-style, bran, flavoured |
340 mg |
| Muffin, cake-style, with fruit, commercial |
120 mg |
| Muffin, cake-style, with fruit, prepared from dry mix |
150 mg |
| Pancake, dry mix, commercial |
210 mg |
| Pancake, homemade |
165 mg |
| Pancake, prepared from dry mix |
125 mg |
| Pikelet, commercial |
230 mg |
| Pikelet, homemade |
144 mg |
| Pudding, plum, canned, commercial |
217 mg |
| Pudding, self-saucing, prepared from dry mix, flavoured |
46 mg |
| Rock cake, homemade |
260 mg |
| Scone, plain, commercial |
110 mg |
| Scone, pumpkin, homemade |
148 mg |
| Scone, with dried fruit, homemade |
215 mg |
| Slice, fruit mince, iced, commercial |
383 mg |
| Slice, vanilla, commercial |
76 mg |
| Yorkshire pudding, added fat, homemade |
159 mg |
| Cereals and Cereal Products: Flours, Grains and Starches |
Value per 100 g |
| Barley, pearl, boiled, no added fat or salt |
68 mg |
| Barley, pearl, raw |
345 mg |
| Buckwheat groats, raw |
320 mg |
| Bulgur (burghul, burgaul), boiled, no added fat or salt |
42 mg |
| Bulgur (burghul, burgaul), dry |
305 mg |
| Bulgur (burghul, burgaul), soaked in water, no added fat or salt |
169 mg |
| Cornmeal (polenta), cooked in water, with added salt |
49 mg |
| Cornmeal (polenta), raw |
152 mg |
| Couscous, cooked in water, no added fat or salt |
74 mg |
| Couscous, raw |
166 mg |
| Flour, arrowroot |
12 mg |
| Flour, chick pea (besan) |
1000 mg |
| Flour, cornflour, from maize & wheat starch |
16 mg |
| Flour, rice |
148 mg |
| Flour, rye, wholemeal |
433 mg |
| Flour, soya, low fat |
2570 mg |
| Flour, wheat, white, high protein or bread making flour |
162 mg |
| Flour, wheat, white, plain |
162 mg |
| Flour, wheat, white, self-raising |
152 mg |
| Flour, wheat, wholemeal, plain |
317 mg |
| Flour, wheat, wholemeal, self-raising |
284 mg |
| Millet, boiled, no added fat or salt |
62 mg |
| Millet, raw |
195 mg |
| Oat bran, unprocessed |
565 mg |
| Oats, rolled, boiled, no added salt |
53 mg |
| Oats, rolled, raw |
313 mg |
| Rice bran, extruded or low processed |
1330 mg |
| Rice, brown, boiled, no added salt |
75 mg |
| Rice, brown, boiled, with added salt |
75 mg |
| Rice, brown, raw |
163 mg |
| Rice, flavoured, prepared from dry mix |
83 mg |
| Rice, purchased as parboiled (gold rice), boiled, no added salt |
56 mg |
| Rice, purchased as parboiled (gold rice), boiled, with added salt |
56 mg |
| Rice, purchased as parboiled (gold rice), raw |
129 mg |
| Rice, white, boiled, no added salt |
31 mg |
| Rice, white, boiled, with added salt |
29 mg |
| Rice, white, raw |
49 mg |
| Rice, wild, boiled, no added salt |
101 mg |
| Rice, wild, raw |
427 mg |
| Semolina, raw |
100 mg |
| Starch, potato |
43 mg |
| Tapioca, pearl or seed style, raw |
23 mg |
| Tapioca, seed or pearl style, boiled |
5 mg |
| Wheat bran, unprocessed |
1240 mg |
| Wheat germ |
946 mg |
| Cereals and Cereal Products: Hamburgers, Pizza and Other Takeaway Products |
Value per 100 g |
| Chicken burger, with mayonnaise & lettuce, fast food chain-style |
213 mg |
| Chiko roll, deep fried |
151 mg |
| Dim sim, deep fried, commercial |
153 mg |
| Dim sim, vegetable & meat filling, microwaved |
140 mg |
| Fish burger, with cheese, fast food chain-style |
180 mg |
| Hamburger, beef pattie, with cheese, lettuce, onion & sauce, takeaway style |
204 mg |
| Hamburger, beef pattie, with cheese, lettuce, sauce, fast food style |
160 mg |
| Hamburger, beef pattie, with cheese, onion, pickles & sauce, fast food style |
200 mg |
| Hamburger, beef pattie, with fried egg, lettuce, onion & sauce, takeaway style |
208 mg |
| Hamburger, plain (beef pattie, lettuce, tomato, onion, sauce), takeaway shop |
220 mg |
| Pizza, cheese & tomato, includes purchased frozen, takeaway & fast food chain-styles |
170 mg |
| Pizza, ham & pineapple, purchased frozen, baked |
210 mg |
| Pizza, ham & pineapple, takeaway style |
140 mg |
| Pizza, ham & pineapple, thick base, fast food chain-style |
160 mg |
| Pizza, ham & pineapple, thin base, fast food chain-style |
160 mg |
| Pizza, supreme, purchased frozen, baked |
159 mg |
| Pizza, supreme, takeaway style |
175 mg |
| Pizza, supreme, thick base, fast food chain-style |
191 mg |
| Pizza, supreme, thin base, fast food chain style |
170 mg |
| Spring roll, meat &/or vegetable, deep fried |
110 mg |
| Cereals and Cereal Products: Noodles and Pasta |
Value per 100 g |
| Cannelloni, beef, with tomato based sauce, baked |
171 mg |
| Gnocchi, potato, commercially prepared, boiled |
185 mg |
| Lasagne (Lasagna), beef, purchased frozen, baked |
156 mg |
| Noodle, rice stick, boiled, drained |
2 mg |
| Noodle, wheat, Asian style |
19 mg |
| Noodle, wheat, instant, flavoured, boiled, drained |
34 mg |
| Pasta in cream based sauce, dry mix |
250 mg |
| Pasta in cream based sauce, prepared from dry mix with milk & margarine spread |
104 mg |
| Pasta in tomato based sauce, dry mix |
460 mg |
| Pasta in tomato based sauce, prepared from dry mix with water & margarine spread |
102 mg |
| Pasta, beef filled, with tomato based sauce, heated |
154 mg |
| Pasta, maize flour (corn) based, cooked |
31 mg |
| Pasta, maize flour (corn) based, dry |
294 mg |
| Pasta, meat filled, fresh, boiled, without added sauce |
58 mg |
| Pasta, vegetable filled, fresh, boiled, without added sauce |
69 mg |
| Pasta, white wheat flour & spinach, boiled, no added salt |
45 mg |
| Pasta, white wheat flour & spinach, boiled, with salt added |
45 mg |
| Pasta, white wheat flour & spinach, dry |
203 mg |
| Pasta, white wheat flour based, dry (regular pasta) |
139 mg |
| Pasta, white wheat flour with egg, boiled, no added salt |
32 mg |
| Pasta, white wheat flour with egg, boiled, with salt added |
32 mg |
| Pasta, white wheat flour with egg, dry |
138 mg |
| Pasta, white wheat flour, boiled from dry, no added salt |
39 mg |
| Pasta, white wheat flour, boiled from dry, with added salt |
41 mg |
| Pasta, white wheat flour, fresh, boiled, no added salt |
49 mg |
| Pasta, white wheat flour, fresh, uncooked |
190 mg |
| Pasta, wholemeal wheat flour based, boiled from dry, with added salt |
92 mg |
| Pasta, wholemeal wheat flour based, dry |
307 mg |
| Pasta, wholemeal wheat flour, boiled from dry, no added salt |
92 mg |
| Spaghetti in meat sauce, canned |
96 mg |
| Spaghetti in tomato & cheese sauce, canned |
49 mg |
| Cereals and Cereal Products: Pastries, Pies and Tarts |
Value per 100 g |
| Croissant (pastry crescent), commercial, plain |
130 mg |
| Danish pastry, custard & fruit filled |
150 mg |
| Eclair, cream or custard filled, chocolate icing, commercial |
166 mg |
| Pastry mix, commercial, dry mix |
108 mg |
| Pastry mix, commercial, prepared from dry mix with water, baked |
99 mg |
| Pastry, choux, commercial, baked, unfilled |
92 mg |
| Pastry, choux, raw |
69 mg |
| Pastry, filo (fillo), baked |
156 mg |
| Pastry, filo (fillo), raw |
129 mg |
| Pastry, puff, butter, commercial, raw |
63 mg |
| Pastry, puff, vegetable oil, commercial, baked |
70 mg |
| Pastry, puff, vegetable oil, commercial, raw |
63 mg |
| Pastry, puff, with butter, commercial, baked |
82 mg |
| Pastry, shortcrust style, commercial, baked |
72 mg |
| Pastry, shortcrust style, commercial, raw |
60 mg |
| Pastry, shortcrust, wholemeal, commercial, baked |
214 mg |
| Pastry, shortcrust, wholemeal, commercial, raw |
150 mg |
| Pastry, spinach & cheese filled, commercial, ready to eat |
170 mg |
| Pastry, spring roll, homemade, raw |
98 mg |
| Pasty, vegetable & meat, commercial, ready to eat |
134 mg |
| Pie, savoury, meat, commercial, family size |
113 mg |
| Pie, savoury, meat, commercial, individual size |
122 mg |
| Pie, savoury, meat, commercial, party size |
128 mg |
| Pie, sweet, apple, commercial, family size |
26 mg |
| Pie, sweet, apple, high, family size |
82 mg |
| Pie, sweet, fruit (apple or apricot), commercial, family size |
89 mg |
| Pie, sweet, lemon meringue, baked, homemade |
46 mg |
| Quiche, ham & cheese, commercial, baked |
144 mg |
| Sausage roll, commercial, ready to eat, individual size |
130 mg |
| Sausage roll, commercial, ready to eat, party size |
95 mg |
| Tart, custard, commercial, individual |
84 mg |
| Tart, jam, commercial, individual |
187 mg |
| Condiments: Dressings, Pastes and Sauces |
Value per 100g or per 100mL |
| Casserole base, cream style, dry mix |
738 mg |
| Casserole base, dry mix |
548 mg |
| Dressing, coleslaw, reduced fat, commercial |
20 mg |
| Dressing, coleslaw, regular, commercial |
30 mg |
| Dressing, French, reduced fat, commercial |
31 mg |
| Dressing, Italian, fat free, commercial |
57 mg |
| Dressing, Italian, regular fat, commercial |
20 mg |
| Dressing, thousand island, reduced fat, commercial |
134 mg |
| Dressing, thousand island, regular, commercial |
138 mg |
| Gravy powder, dry mix |
129 mg |
| Gravy, prepared from dry powder with water |
11 mg |
| Gravy, prepared, commercial |
121 mg |
| Mayonnaise, reduced fat, commercial |
18 mg |
| Mayonnaise, regular fat, commercial |
16 mg |
| Mustard, cream style |
187 mg |
| Paste, curry, Indian style, commercial |
602 mg |
| Paste, green curry, Asian style, commercial |
195 mg |
| Paste, shrimp, Asian style |
187 mg |
| Sauce, barbecue, commercial |
158 mg |
| Sauce, bearnaise, homemade |
84 mg |
| Sauce, black bean, Asian, commercial |
141 mg |
| Sauce, butter chicken, Indian style, commercial |
163 mg |
| Sauce, cheese, homemade |
137 mg |
| Sauce, cheese, made with butter & milk, homemade |
139 mg |
| Sauce, chilli (chili), Asian, commercial |
66 mg |
| Sauce, cranberry, commercial |
46 mg |
| Sauce, curry, Asian, commercial |
96 mg |
| Sauce, fish, Asian, commercial |
252 mg |
| Sauce, hoi sin, Asian, commercial |
55 mg |
| Sauce, hollandaise |
55 mg |
| Sauce, oyster, Asian, commercial |
256 mg |
| Sauce, pasta or simmer, low fat, commercial |
101 mg |
| Sauce, pasta style, basil pesto, commercial |
262 mg |
| Sauce, pasta, cream-based, commercial, heated |
153 mg |
| Sauce, pasta, tomato-based, commercial, heated |
374 mg |
| Sauce, plum, Asian, commercial |
41 mg |
| Sauce, rogan josh, Indian style, commercial |
372 mg |
| Sauce, salsa, tomato-based |
296 mg |
| Sauce, satay, Asian, commercial |
214 mg |
| Sauce, simmer for chicken, commercial |
61 mg |
| Sauce, simmer, Indian curry flavoured, commercial |
203 mg |
| Sauce, soy, commercial |
189 mg |
| Sauce, soy, reduced salt |
189 mg |
| Sauce, sweet & sour, Asian, commercial |
63 mg |
| Sauce, tabasco |
125 mg |
| Sauce, taco style, commercial |
280 mg |
| Sauce, tomato, commercial |
339 mg |
| Sauce, tomato, no added salt, commercial |
339 mg |
| Sauce, white, home-prepared |
159 mg |
| Sauce, white, savoury, made with full fat milk & butter, homemade |
149 mg |
| Sauce, white, savoury, made with reduced fat milk & margarine spread, homemade |
187 mg |
| Sauce, worcestershire, commercial |
1086 mg |
| Vinegar |
6 mg |
| Condiments: Spreads |
Value per 100 g |
| Peanut butter, smooth & crunchy, added sugar & salt |
583 mg |
| Peanut butter, smooth & crunchy, added sugar, no added salt |
583 mg |
| Peanut butter, smooth & crunchy, no added sugar or salt |
608 mg |
| Spread, yeast, marmite |
1950 mg |
| Spread, yeast, vegemite |
2100 mg |
| Dairy: Butter |
Value per 100 g |
| Butter, garlic, homemade |
90 mg |
| Butter, no added salt |
23 mg |
| Butter, reduced salt (sodium < 350 mg /100 g) |
23 mg |
| Butter, salted |
23 mg |
| Ghee, clarified butter |
5 mg |
| Dairy: Cheese |
Value per 100 g |
| Cheese spread, cheddar |
110 mg |
| Cheese spread, cream cheese |
50 mg |
| Cheese, blended for pizza use |
66 mg |
| Cheese, blue vein |
87 mg |
| Cheese, camembert |
99 mg |
| Cheese, cheddar, processed |
74 mg |
| Cheese, cheddar, processed, reduced fat (~16%), added vitamin D |
170 mg |
| Cheese, cheddar, processed, reduced fat (~8%), added vitamin D |
170 mg |
| Cheese, cheddar, reduced fat (~ 15%) |
110 mg |
| Cheese, cheddar, reduced fat (~25%) |
110 mg |
| Cheese, cheddar, regular fat |
73 mg |
| Cheese, cheshire |
75 mg |
| Cheese, colby style |
48 mg |
| Cheese, cream |
100 mg |
| Cheese, creamed cottage |
123 mg |
| Cheese, edam |
88 mg |
| Cheese, feta (fetta), cows milk, reduced fat |
51 mg |
| Cheese, feta (fetta), sheep & cows milk |
79 mg |
| Cheese, gloucester style |
76 mg |
| Cheese, gouda |
74 mg |
| Cheese, haloumy |
77 mg |
| Cheese, havarti style |
42 mg |
| Cheese, mozzarella |
66 mg |
| Cheese, mozzarella, reduced fat |
77 mg |
| Cheese, neufchatel |
102 mg |
| Cheese, parmesan, finely grated |
92 mg |
| Cheese, parmesan, shaved |
80 mg |
| Cheese, pecorino style |
77 mg |
| Cheese, provolone style |
67 mg |
| Cheese, quark, low fat |
120 mg |
| Cheese, ricotta, reduced fat |
126 mg |
| Cheese, romano style |
87 mg |
| Cheese, soft, white mould coated (includes brie & camembert) |
106 mg |
| Cheese, swiss |
73 mg |
| Dip, cream cheese based, flavoured (gherkin, herb/garlic, onion/bacon) |
290 mg |
| Dairy: Cream |
Value per 100g or per 100mL |
| Cream, imitation or mock (non-dairy) |
24 mg |
| Cream, pure, 35% fat |
121 mg |
| Cream, reduced fat (~25%), canned |
114 mg |
| Cream, regular thickened, 35% fat |
90 mg |
| Cream, regular thickened, 35% fat, ultra high temperature treated |
107 mg |
| Cream, regular thickened, light (~18% fat) |
79 mg |
| Cream, rich or double thick |
120 mg |
| Cream, sour |
108 mg |
| Cream, sour, light (~18% fat) |
174 mg |
| Cream, whipped, aerosol, regular fat (~28%) |
37 mg |
| Dip, sour cream-based, commercial |
222 mg |
| Dairy: Ice cream & Edible Ice Products |
Value per 100g or per 100mL |
| Cassata-style ice cream dessert |
170 mg |
| Gelato, various flavours |
79 mg |
| Ice confection, stick or tub, fruit juice or fruit flavoured |
24 mg |
| Ice confection, stick, milk-based, various flavours |
114 mg |
| Ice confection, stick, water-base, various flavours |
2 mg |
| Ice cream, reduced fat, vanilla flavour |
78 mg |
| Ice cream, regular fat, vanilla flavour |
80 mg |
| Ice cream, regular fat, vanilla with confectionery, with waffle cone, chocolate coated |
112 mg |
| Ice cream, stick, flavoured, chocolate & biscuit crumb coated |
129 mg |
| Ice cream, stick, vanilla, chocolate coated |
151 mg |
| Ice cream, with fruit based ice confection, various flavours |
47 mg |
| Dairy: Milk |
Value per 100g or per 100mL |
| Buttermilk, cultured, 2% fat |
213 mg |
| Milk, canned, evaporated, reduced fat (~ 2%) |
377 mg |
| Milk, canned, evaporated, regular |
366 mg |
| Milk, canned, evaporated, skim (<0.5% fat) |
350 mg |
| Milk, canned, sweetened, condensed, regular |
460 mg |
| Milk, canned, sweetened, condensed, skim (~0.2% fat) |
575 mg |
| Milk, cow, fluid, flavoured, chocolate, reduced fat |
178 mg |
| Milk, cow, fluid, flavoured, chocolate, regular fat |
172 mg |
| Milk, cow, fluid, flavoured, coffee, reduced fat |
164 mg |
| Milk, cow, fluid, flavoured, coffee, regular fat |
162 mg |
| Milk, cow, fluid, flavoured, strawberry, reduced fat |
150 mg |
| Milk, cow, fluid, flavoured, strawberry, regular fat |
143 mg |
| Milk, cow, fluid, reduced fat (~1.5%), increased protein (~4%) |
186 mg |
| Milk, cow, fluid, reduced fat (1%) |
156 mg |
| Milk, cow, fluid, reduced fat (1.5%), added Ca, Mg, Zn & vitamin D |
187 mg |
| Milk, cow, fluid, reduced fat (1.5%), added omega 3 polyunsaturates |
208 mg |
| Milk, cow, fluid, reduced fat (1.5%), increased Ca, folate & vitamin D |
151 mg |
| Milk, cow, fluid, regular fat (~3.5%) |
142 mg |
| Milk, cow, fluid, regular fat (~3.5%), ultra high temperature treated, commercial |
149 mg |
| Milk, cow, fluid, regular fat (3.5%), added omega 3 polyunsaturates |
206 mg |
| Milk, cow, fluid, skim (~0.15% fat) |
170 mg |
| Milk, cow, fluid, skim (~0.15% fat), added milk solids |
170 mg |
| Milk, goat, fluid, regular fat |
196 mg |
| Milk, powder, cow, regular |
1157 mg |
| Milk, powder, cow, skim |
1603 mg |
| Milk, powder, goat, regular |
1534 mg |
| Dairy: Yoghurts and Dairy Desserts |
Value per 100g or per 100mL |
| Custard, dairy, reduced fat, vanilla, commercial |
172 mg |
| Custard, dairy, regular fat, vanilla, commercial |
168 mg |
| Dairy or yoghurt dessert, chocolate, child's product |
239 mg |
| Yoghurt, low fat (<0.5%), apricot pieces or flavoured |
250 mg |
| Yoghurt, low fat (<0.5%), fruit pieces or flavoured, intense sweetened |
200 mg |
| Yoghurt, low fat (<0.5%), strawberry pieces or flavoured |
223 mg |
| Yoghurt, low fat (<0.5%), vanilla flavoured |
251 mg |
| Yoghurt, natural, low fat |
308 mg |
| Yoghurt, natural, regular fat (~4%) |
274 mg |
| Yoghurt, regular fat (~3%), apricot pieces or flavoured |
229 mg |
| Yoghurt, regular fat (~3%), strawberry pieces or flavoured |
223 mg |
| Yoghurt, regular fat (~3%), vanilla flavoured |
229 mg |
| Yoghurt, regular fat, purchased frozen, fruit flavoured |
335 mg |
| Dairy and meat alternatives |
Value per 100 g |
| Beverage base, soy, dry powder (not infant food) |
70 mg |
| Ice confection, tofu-based, vanilla flavour |
115 mg |
| Milk, rice, fluid, regular fat, added calcium |
23 mg |
| Miso, soyabean paste |
210 mg |
| Sausage, vegetarian style, added Fe, Zn and vitamin B12, raw |
150 mg |
| Sausage, vegetarian style, raw |
150 mg |
| Soy bean curd skins, dried, rehydrated in boiling water |
515 mg |
| Soy beverage, low fat (~ 0.5%), unflavoured, added Ca & vitamins A, B1, B2 & B12 |
230 mg |
| Soy beverage, reduced fat (~ 1.5%), chocolate flavoured, added Ca & vitamins A, B1, B2 & B12 |
196 mg |
| Soy beverage, reduced fat (~ 1.5%), coffee flavoured, added Ca & vitamins A, B1, B2 & B12 |
196 mg |
| Soy beverage, reduced fat (~1% fat), unflavoured, added Ca & vitamins A, B1, B2 & B12 |
196 mg |
| Soy beverage, reduced fat (~1.5% fat), unflavoured, added Ca, Fe & folate |
230 mg |
| Soy beverage, regular fat (~ 3%), unflavoured, added Ca, vitamins A, B1, B2 & B12 |
198 mg |
| Soy beverage, regular fat (~3%), chocolate flavoured, added Ca & vitamins A, B1, B2 & B12 |
198 mg |
| Soy beverage, regular fat (~3%), unflavoured, added calcium |
198 mg |
| Soy beverage, regular fat (~3%), unflavoured, unfortified |
198 mg |
| Tempeh (fermented soy beans), fried, sunflower oil |
542 mg |
| Tofu (soy bean curd), burger pattie, as purchased |
759 mg |
| Tofu (soy bean curd), firm, as purchased |
130 mg |
| Tofu (soy bean curd), silken or soft, as purchased |
201 mg |
| Tofu (soy bean curd), smoked, as purchased |
533 mg |
| Yoghurt, soy based, with mango |
344 mg |
| Edible Fats & Oils: Edible oil spreads |
Value per 100 g |
| Dairy blend, butter & canola oil spread, reduced fat (44% fat) & salt |
49 mg |
| Dairy blend, butter & canola oil spread, reduced fat (44% fat) & salt, added calcium |
49 mg |
| Dairy blend, butter & canola oil spread, reduced fat (57% fat) & salt (sodium 230 mg /100 g) |
49 mg |
| Dairy blend, butter & edible oil spread |
33 mg |
| Dairy blend, butter & edible oil spread, 70% fat |
33 mg |
| Dairy blend, butter & edible oil spread, 70% fat, reduced salt |
33 mg |
| Dairy blend, butter & edible oil spread, reduced fat (44% fat) & salt (sodium 360 mg/ 100 g) |
49 mg |
| Dairy blend, butter & edible oil spread, reduced salt |
33 mg |
| Margarine spread, monounsaturated (70% fat) |
20 mg |
| Margarine spread, monounsaturated (70% fat), reduced salt (sodium = 380mg/100g) |
18 mg |
| Margarine spread, monounsaturated, reduced fat (55% fat) & salt (sodium = 380 mg/100g) |
18 mg |
| Margarine spread, polyunsaturated (70% fat) |
24 mg |
| Margarine spread, polyunsaturated (70% fat), reduced salt (sodium = 380 mg/100g) |
18 mg |
| Margarine spread, polyunsaturated, reduced fat (40% fat) & salt (sodium = 300 mg/100 g) |
47 mg |
| Margarine spread, polyunsaturated, reduced fat (40% fat), no added salt or milk |
2 mg |
| Margarine spread, polyunsaturated, reduced fat (50% fat) & salt (sodium = 380 mg/100 g) |
47 mg |
| Margarine spread, polyunsaturated, reduced fat (60% fat), reduced salt |
17 mg |
| Margarine, cooking |
33 mg |
| Margarine, polyunsaturated |
20 mg |
| Margarine, polyunsaturated, reduced salt (sodium = 300 mg/100 g) |
17 mg |
| Edible Fats & Oils: Fats and Oils |
Value per 100g or per 100mL |
| Oil, copha |
1 mg |
| Eggs |
Value per 100 g |
| Egg, chicken, scrambled, added butter & milk |
128 mg |
| Egg, chicken, scrambled, no added fat |
171 mg |
| Egg, chicken, white (albumen) only, hard-boiled |
112 mg |
| Egg, chicken, white (albumen) only, raw |
119 mg |
| Egg, chicken, whole, fried, peanut oil |
153 mg |
| Egg, chicken, whole, hard-boiled |
107 mg |
| Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled |
122 mg |
| Egg, chicken, whole, omega-3 polyunsaturate enriched, raw |
120 mg |
| Egg, chicken, whole, poached |
77 mg |
| Egg, chicken, whole, raw |
114 mg |
| Egg, chicken, yolk, hard-boiled |
97 mg |
| Egg, chicken, yolk, raw |
104 mg |
| Egg, duck, whole, boiled |
213 mg |
| Egg, duck, whole, raw |
222 mg |
| Egg, quail, whole, raw |
132 mg |
| Egg, whole, hard-boiled, mashed with mayonnaise |
97 mg |
| Omelette, chicken egg, added butter |
109 mg |
| Omelette, chicken egg, no added fat |
103 mg |
| Omelette, prepared from yolk-free egg mix, fried, butter |
195 mg |
| Fruit |
Value per 100g or per 100mL |
| Apple, bonza, unpeeled, raw |
88 mg |
| Apple, dried |
590 mg |
| Apple, fuji, unpeeled, raw |
91 mg |
| Apple, golden delicious, unpeeled, raw |
90 mg |
| Apple, granny-smith, unpeeled, baked |
140 mg |
| Apple, granny-smith, unpeeled, raw |
115 mg |
| Apple, green skin, unpeeled, raw |
107 mg |
| Apple, jonathon, unpeeled, raw |
110 mg |
| Apple, pink lady, unpeeled, raw |
88 mg |
| Apple, red delicious, unpeeled, raw |
106 mg |
| Apple, red skin, unpeeled, raw |
96 mg |
| Apple, royal gala, unpeeled, raw |
110 mg |
| Apricot, canned in intense sweetened liquid |
168 mg |
| Apricot, canned in intense sweetened liquid, drained |
150 mg |
| Apricot, canned in light syrup |
162 mg |
| Apricot, canned in light syrup, drained |
130 mg |
| Apricot, canned in light syrup, syrup only |
208 mg |
| Apricot, canned in pear juice |
189 mg |
| Apricot, canned in pear juice, drained |
140 mg |
| Apricot, canned in pear juice, juice only |
274 mg |
| Apricot, canned in syrup |
144 mg |
| Apricot, canned in syrup, drained |
140 mg |
| Apricot, canned in syrup, syrup only |
156 mg |
| Apricot, dried |
1510 mg |
| Apricot, raw |
335 mg |
| Apricots, canned in intense sweetened liquid, liquid only |
190 mg |
| Babaco, peeled, raw |
140 mg |
| Banana, cavendish, peeled, raw |
346 mg |
| Banana, lady finger or sugar, peeled, raw |
322 mg |
| Blackberry, purchased frozen |
103 mg |
| Blackberry, raw |
114 mg |
| Blueberry, canned in syrup |
50 mg |
| Blueberry, canned in syrup, drained |
48 mg |
| Blueberry, canned in syrup, syrup only |
53 mg |
| Blueberry, purchased frozen |
61 mg |
| Blueberry, raw |
66 mg |
| Cherry, black, canned in syrup |
125 mg |
| Cherry, black, canned in syrup, drained |
130 mg |
| Cherry, black, canned in syrup, syrup only |
125 mg |
| Cherry, glace or maraschino |
24 mg |
| Cherry, raw |
230 mg |
| Cranberry, dried, sweetened |
40 mg |
| Currant, dried |
810 mg |
| Custard apple, african pride, peeled, raw |
250 mg |
| Date, dried |
730 mg |
| Fig, dried |
780 mg |
| Fig, unpeeled, raw |
180 mg |
| Fruit salad, canned in heavy syrup |
104 mg |
| Fruit salad, canned in heavy syrup, drained |
100 mg |
| Fruit salad, canned in heavy syrup, syrup only |
115 mg |
| Fruit salad, canned in pear juice |
141 mg |
| Fruit salad, canned in pear juice, drained |
120 mg |
| Fruit salad, canned in pear juice, juice only |
179 mg |
| Fruit salad, canned in pineapple juice |
157 mg |
| Fruit salad, canned in pineapple juice, drained |
150 mg |
| Fruit salad, canned in pineapple juice, juice only |
179 mg |
| Fruit salad, canned in syrup |
100 mg |
| Fruit salad, canned in syrup, drained |
100 mg |
| Fruit salad, canned in syrup, syrup only |
104 mg |
| Fruit salad, fresh, commercial |
160 mg |
| Grape, black muscatel, raw |
160 mg |
| Grape, black sultana, raw |
150 mg |
| Grape, cornichon, raw |
190 mg |
| Grape, red globe, raw |
270 mg |
| Grape, thompson seedless or sultana, raw |
221 mg |
| Grape, waltham cross, raw |
180 mg |
| Grapefruit, peeled, raw |
135 mg |
| Guava, hawaiian, raw |
150 mg |
| Jackfruit, peeled, raw |
350 mg |
| Kiwifruit, gold, peeled, raw |
306 mg |
| Kiwifruit, hayward, peeled, raw |
273 mg |
| Lemon peel, raw |
160 mg |
| Lemon, peeled, raw |
120 mg |
| Lime, peeled, raw |
150 mg |
| Loquat, peeled, raw |
180 mg |
| Lychee, peeled, peeled, raw |
150 mg |
| Mandarin (imperial), peeled, raw |
150 mg |
| Mandarin (tangelo), peeled, raw |
140 mg |
| Mandarin (tangor), ellendale, peeled, raw |
164 mg |
| Mandarin, canned in syrup |
72 mg |
| Mandarin, canned in syrup, drained |
72 mg |
| Mandarin, canned in syrup, syrup only |
75 mg |
| Mango, peeled, raw |
197 mg |
| Melon, honey dew, white skin, peeled, raw |
160 mg |
| Melon, honey dew, yellow skin, peeled, raw |
150 mg |
| Melon, rockmelon (cantaloupe), peeled, raw |
251 mg |
| Melon, watermelon, peeled, raw |
123 mg |
| Mixed fruit, dried |
530 mg |
| Mulberry, raw |
310 mg |
| Nectarine, unpeeled, raw |
242 mg |
| Orange, navel (all varieties), peeled, raw |
147 mg |
| Orange, navel (lane late), peeled, raw |
170 mg |
| Orange, navel (leng), peeled, raw |
140 mg |
| Orange, navel (washington), peeled, raw |
150 mg |
| Orange, valencia, peeled, raw |
125 mg |
| Passionfruit, pulp, canned |
180 mg |
| Passionfruit, raw |
200 mg |
| Pawpaw (papaya), peeled, raw |
140 mg |
| Peach, canned in intense sweetened liquid |
110 mg |
| Peach, canned in intense sweetened liquid, drained |
100 mg |
| Peach, canned in intense sweetened liquid, liquid only |
130 mg |
| Peach, canned in light syrup |
98 mg |
| Peach, canned in light syrup, drained |
74 mg |
| Peach, canned in light syrup, syrup only |
135 mg |
| Peach, canned in pear juice |
143 mg |
| Peach, canned in pear juice, drained |
125 mg |
| Peach, canned in pear juice, juice only |
179 mg |
| Peach, canned in syrup |
106 mg |
| Peach, canned in syrup, drained |
81 mg |
| Peach, canned in syrup, syrup only |
156 mg |
| Peach, unpeeled, raw |
241 mg |
| Pear, canned in light syrup, syrup only |
83 mg |
| Pear, brown, unpeeled, raw |
100 mg |
| Pear, canned in intense sweetened liquid |
84 mg |
| Pear, canned in intense sweetened liquid, drained |
87 mg |
| Pear, canned in intense sweetened liquid, liquid only |
80 mg |
| Pear, canned in light syrup |
81 mg |
| Pear, canned in light syrup, drained |
82 mg |
| Pear, canned in pear juice |
100 mg |
| Pear, canned in pear juice, drained |
102 mg |
| Pear, canned in pear juice, juice only |
100 mg |
| Pear, canned in sugar syrup, syrup only |
83 mg |
| Pear, canned in syrup |
78 mg |
| Pear, canned in syrup, drained |
77 mg |
| Pear, nashi, unpeeled, raw |
130 mg |
| Pear, packhams triumph, unpeeled, raw |
102 mg |
| Pear, unpeeled, raw |
115 mg |
| Pear, william bartlett, unpeeled, raw |
115 mg |
| Pepino, peeled, raw |
120 mg |
| Persimmon, peeled, raw |
130 mg |
| Pineapple (cayenne), peeled, raw |
151 mg |
| Pineapple, canned in heavy syrup |
80 mg |
| Pineapple, canned in heavy syrup, drained |
86 mg |
| Pineapple, canned in heavy syrup, syrup only |
94 mg |
| Pineapple, canned in pineapple juice |
121 mg |
| Pineapple, canned in pineapple juice, drained |
130 mg |
| Pineapple, canned in pineapple juice, juice only |
168 mg |
| Pineapple, fresh, cooked in light syrup, drained |
104 mg |
| Plum, dark, canned in syrup |
96 mg |
| Plum, dark, canned in syrup, drained |
96 mg |
| Plum, dark, canned in syrup, syrup only |
101 mg |
| Plum, unpeeled, raw |
153 mg |
| Pomegranate, peeled, raw |
210 mg |
| Prickly pear, peeled, raw |
190 mg |
| Prune (dried plum) |
700 mg |
| Quince, peeled, raw |
220 mg |
| Rambutan, raw |
138 mg |
| Raspberry, canned in syrup |
78 mg |
| Raspberry, canned in syrup, drained |
77 mg |
| Raspberry, canned in syrup, syrup only |
81 mg |
| Raspberry, purchased frozen |
152 mg |
| Raspberry, raw |
169 mg |
| Rhubarb, stalk, raw |
130 mg |
| Strawberry, canned in syrup |
93 mg |
| Strawberry, canned in syrup, drained |
90 mg |
| Strawberry, canned in syrup, syrup only |
99 mg |
| Strawberry, purchased frozen |
142 mg |
| Strawberry, raw |
158 mg |
| Sultana |
910 mg |
| Tamarillo, peeled, raw |
280 mg |
| Wax jambu, raw |
38 mg |
| Indigenous Foods: Plant Foods |
Value per 100 g |
| Flower, rosella (native) |
68 mg |
| Lime, native, fruit |
83 mg |
| Microcitrus australis, finger lime, fruit |
270 mg |
| Plum, davidson (native), flesh |
364 mg |
| Quandong, fruit, flesh |
747 mg |
| Wattle seed (acacia), ground |
974 mg |
| Legumes |
Value per 100 g |
| Baked beans, canned in tomato sauce |
238 mg |
| Baked beans, canned in tomato sauce, salt reduced |
238 mg |
| Bean, cannellini, canned, drained |
260 mg |
| Bean, haricot, dried |
1290 mg |
| Bean, haricot, dried, boiled, drained |
340 mg |
| Bean, lima, dried |
1900 mg |
| Bean, lima, dried, boiled, drained |
350 mg |
| Bean, red kidney, dried |
1470 mg |
| Bean, red kidney, dried, boiled, drained |
290 mg |
| Bean, red, kidney, canned, drained |
270 mg |
| Bean, soya, canned, drained |
300 mg |
| Bean, soya, dried |
1800 mg |
| Bean, soya, dried, boiled, drained |
420 mg |
| Beans, mixed, canned, drained |
220 mg |
| Beans, refried, canned |
267 mg |
| Chickpea, canned, drained |
140 mg |
| Lentil, dried |
840 mg |
| Lentil, dried, boiled, drained |
220 mg |
| Pea, split, dried |
930 mg |
| Pea, split, dried, boiled, drained |
140 mg |
| Meat and Meat Products: Beef |
Value per 100 g |
| Beef, all cuts, separable fat, cooked |
160 mg |
| Beef, all cuts, separable fat, raw |
160 mg |
| Beef, BBQ/grill/fry cuts, fully-trimmed, cooked |
346 mg |
| Beef, BBQ/grill/fry cuts, fully-trimmed, raw |
369 mg |
| Beef, BBQ/grill/fry cuts, semi-trimmed, cooked |
337 mg |
| Beef, BBQ/grill/fry cuts, semi-trimmed, raw |
360 mg |
| Beef, blade steak, fully-trimmed, grilled |
395 mg |
| Beef, blade steak, fully-trimmed, raw |
335 mg |
| Beef, blade steak, semi-trimmed, grilled |
387 mg |
| Beef, blade steak, semi-trimmed, raw |
329 mg |
| Beef, blade steak, separable fat, grilled |
160 mg |
| Beef, blade steak, separable fat, raw |
160 mg |
| Beef, blade steak, separable lean, grilled |
400 mg |
| Beef, blade steak, separable lean, raw |
340 mg |
| Beef, blade steak, untrimmed, grilled |
380 mg |
| Beef, blade steak, untrimmed, raw |
319 mg |
| Beef, casserole cuts, fully-trimmed, cooked |
345 mg |
| Beef, casserole cuts, fully-trimmed, raw |
349 mg |
| Beef, chuck steak, fully-trimmed, casseroled |
292 mg |
| Beef, chuck steak, fully-trimmed, raw |
346 mg |
| Beef, chuck steak, separable fat, casseroled |
160 mg |
| Beef, chuck steak, separable fat, raw |
160 mg |
| Beef, chuck steak, separable lean, casseroled |
300 mg |
| Beef, chuck steak, separable lean, raw |
360 mg |
| Beef, chuck steak, untrimmed, casseroled |
286 mg |
| Beef, chuck steak, untrimmed, raw |
336 mg |
| Beef, diced, fully-trimmed, dry fried |
360 mg |
| Beef, diced, fully-trimmed, raw |
339 mg |
| Beef, diced, separable lean, dry fried |
360 mg |
| Beef, diced, separable lean, raw |
340 mg |
| Beef, diced, untrimmed, dry fried |
357 mg |
| Beef, diced, untrimmed, raw |
336 mg |
| Beef, eye fillet, separable lean, grilled |
350 mg |
| Beef, eye fillet, separable lean, raw |
380 mg |
| Beef, fillet steak, fully-trimmed, grilled |
350 mg |
| Beef, fillet steak, fully-trimmed, raw |
376 mg |
| Beef, fillet steak, semi-trimmed, grilled |
345 mg |
| Beef, fillet steak, separable lean, grilled |
350 mg |
| Beef, fillet steak, separable lean, raw |
380 mg |
| Beef, fillet steak, untrimmed, grilled |
337 mg |
| Beef, fillet steak, untrimmed, raw |
364 mg |
| Beef, loin (fillet, sirloin, scotch fillet, t-bone), separable fat, grilled |
160 mg |
| Beef, loin (fillet, sirloin, scotch fillet, t-bone), separable fat, raw |
160 mg |
| Beef, mince, low fat (lean/heart smart), dry fried (2008) |
421 mg |
| Beef, mince, regular, dried fried (2006) |
359 mg |
| Beef, roasting cuts, fully-trimmed, cooked |
360 mg |
| Beef, roasting cuts, fully-trimmed, raw |
353 mg |
| Beef, roasting cuts, semi-trimmed, cooked |
355 mg |
| Beef, roasting cuts, semi-trimmed, raw |
347 mg |
| Beef, round medallion, separable lean, grilled |
350 mg |
| Beef, round medallion, separable lean, raw |
370 mg |
| Beef, round steak, fully-trimmed, grilled |
348 mg |
| Beef, round steak, fully-trimmed, raw |
366 mg |
| Beef, round steak, semi-trimmed, grilled |
345 mg |
| Beef, round steak, semi-trimmed, raw |
359 mg |
| Beef, round steak, separable fat, grilled |
160 mg |
| Beef, round steak, separable fat, raw |
160 mg |
| Beef, round steak, separable lean, grilled |
350 mg |
| Beef, round steak, separable lean, raw |
370 mg |
| Beef, round steak, untrimmed, grilled |
341 mg |
| Beef, round steak, untrimmed, raw |
355 mg |
| Beef, rump medallion, separable lean, grilled |
350 mg |
| Beef, rump medallion, separable lean, raw |
370 mg |
| Beef, rump steak, fully-trimmed, grilled |
346 mg |
| Beef, rump steak, fully-trimmed, raw |
364 mg |
| Beef, rump steak, semi-trimmed, grilled |
339 mg |
| Beef, rump steak, semi-trimmed, grilled (2008) |
367 mg |
| Beef, rump steak, semi-trimmed, raw |
360 mg |
| Beef, rump steak, separable fat, grilled |
160 mg |
| Beef, rump steak, separable fat, raw |
160 mg |
| Beef, rump steak, separable lean, grilled |
350 mg |
| Beef, rump steak, separable lean, raw |
370 mg |
| Beef, rump steak, untrimmed, grilled |
326 mg |
| Beef, rump steak, untrimmed, raw |
332 mg |
| Beef, scotch fillet, fully-trimmed, grilled |
344 mg |
| Beef, scotch fillet, fully-trimmed, raw |
369 mg |
| Beef, scotch fillet, semi-trimmed, grilled |
332 mg |
| Beef, scotch fillet, semi-trimmed, raw |
353 mg |
| Beef, scotch fillet, separable lean, grilled |
350 mg |
| Beef, scotch fillet, separable lean, raw |
380 mg |
| Beef, scotch fillet, untrimmed, grilled |
321 mg |
| Beef, scotch fillet, untrimmed, raw |
338 mg |
| Beef, silverside minute steak, separable lean, raw |
360 mg |
| Beef, silverside minute steak, separable lean, roasted |
340 mg |
| Beef, silverside roast, fully-trimmed, raw |
357 mg |
| Beef, silverside roast, fully-trimmed, roasted without oil or fat |
338 mg |
| Beef, silverside roast, semi-trimmed, raw |
353 mg |
| Beef, silverside roast, semi-trimmed, roasted without oil or fat |
336 mg |
| Beef, silverside roast, separable lean, raw |
360 mg |
| Beef, silverside roast, separable lean, roasted without oil or fat |
340 mg |
| Beef, silverside roast, untrimmed, raw |
338 mg |
| Beef, silverside roast, untrimmed, roasted without oil or fat |
326 mg |
| Beef, sirloin steak, fully-trimmed, grilled |
348 mg |
| Beef, sirloin steak, fully-trimmed, raw |
376 mg |
| Beef, sirloin steak, semi-trimmed, grilled |
340 mg |
| Beef, sirloin steak, semi-trimmed, raw |
367 mg |
| Beef, sirloin steak, separable lean, grilled |
350 mg |
| Beef, sirloin steak, separable lean, raw |
380 mg |
| Beef, sirloin steak, untrimmed, grilled |
310 mg |
| Beef, sirloin steak, untrimmed, raw |
330 mg |
| Beef, stir-fry cuts, fully-trimmed, cooked |
344 mg |
| Beef, stir-fry cuts, fully-trimmed, raw |
363 mg |
| Beef, stir-fry cuts, semi-trimmed, cooked |
339 mg |
| Beef, stir-fry cuts, semi-trimmed, raw |
358 mg |
| Beef, stir-fry strips or diced, separable fat, dry fried |
160 mg |
| Beef, stir-fry strips or diced, separable fat, raw |
160 mg |
| Beef, stir-fry strips, fully-trimmed, dry fried |
360 mg |
| Beef, stir-fry strips, fully-trimmed, raw |
339 mg |
| Beef, stir-fry strips, separable lean, raw |
340 mg |
| Beef, stir-fry strips, separable lean, stir fried |
360 mg |
| Beef, stir-fry strips, untrimmed, dry fried |
358 mg |
| Beef, stir-fry strips, untrimmed, raw |
338 mg |
| Beef, t-bone steak, fully-trimmed, grilled |
337 mg |
| Beef, t-bone steak, fully-trimmed, raw |
367 mg |
| Beef, t-bone steak, semi-trimmed, grilled |
327 mg |
| Beef, t-bone steak, semi-trimmed, raw |
352 mg |
| Beef, t-bone steak, separable lean, grilled |
350 mg |
| Beef, t-bone steak, separable lean, raw |
380 mg |
| Beef, t-bone steak, untrimmed, grilled |
311 mg |
| Beef, t-bone steak, untrimmed, raw |
325 mg |
| Beef, topside or silverside, separable fat, raw |
160 mg |
| Beef, topside roast, fully-trimmed, raw |
357 mg |
| Beef, topside roast, fully-trimmed, roasted |
338 mg |
| Beef, topside roast, semi-trimmed, raw |
353 mg |
| Beef, topside roast, semi-trimmed, roasted |
334 mg |
| Beef, topside roast, separable lean, raw |
360 mg |
| Beef, topside roast, separable lean, roasted |
340 mg |
| Beef, topside roast, untrimmed, raw |
353 mg |
| Beef, topside roast, untrimmed, roasted |
325 mg |
| Beef, topside steak, fully-trimmed, raw |
358 mg |
| Beef, topside steak, fully-trimmed, roasted |
338 mg |
| Beef, topside steak, semi-trimmed, raw |
353 mg |
| Beef, topside steak, semi-trimmed, roasted |
334 mg |
| Beef, topside steak, separable lean, raw |
360 mg |
| Beef, topside steak, separable lean, roasted |
340 mg |
| Beef, topside steak, untrimmed, raw |
353 mg |
| Beef, topside steak, untrimmed, roasted |
325 mg |
| Beef, topside/silverside, separable fat, roasted |
160 mg |
| Meat and Meat Products: Game and Other Meat |
Value per 100 g |
| Emu, fan fillet, raw |
347 mg |
| Emu, steak, raw |
347 mg |
| Kangaroo, loin fillet, grilled |
390 mg |
| Kangaroo, loin fillet, raw |
350 mg |
| Kangaroo, rump, baked |
370 mg |
| Kangaroo, rump, raw |
320 mg |
| Rabbit, farmed, whole, raw |
370 mg |
| Rabbit, flesh, casseroled |
320 mg |
| Venison, diced, lean, dry fried |
411 mg |
| Venison, diced, lean, raw |
380 mg |
| Venison, leg medallion, lean, dry fried |
394 mg |
| Venison, leg medallion, lean, raw |
380 mg |
| Venison, mince, premium, dry fried |
497 mg |
| Venison, mince, premium, raw |
350 mg |
| Venison, stir fry strips, lean, dry fried |
508 mg |
| Venison, stir fry strips, lean, raw |
400 mg |
| Meat and Meat Products: Lamb |
Value per 100 g |
| Lamb, all cuts, separable fat, cooked |
110 mg |
| Lamb, all cuts, separable fat, raw |
91 mg |
| Lamb, BBQ/grill/fry cuts, fully-trimmed, cooked |
318 mg |
| Lamb, BBQ/grill/fry cuts, fully-trimmed, raw |
322 mg |
| Lamb, BBQ/grill/fry cuts, semi-trimmed, cooked |
302 mg |
| Lamb, BBQ/grill/fry cuts, semi-trimmed, raw |
294 mg |
| Lamb, butterfly steak, separable lean, grilled |
330 mg |
| Lamb, butterfly steak, separable lean, raw |
330 mg |
| Lamb, casserole cuts, fully-trimmed, cooked |
348 mg |
| Lamb, casserole cuts, fully-trimmed, raw |
318 mg |
| Lamb, chump chop, fully-trimmed, grilled |
312 mg |
| Lamb, chump chop, fully-trimmed, raw |
324 mg |
| Lamb, chump chop, semi-trimmed, grilled |
300 mg |
| Lamb, chump chop, semi-trimmed, raw |
319 mg |
| Lamb, chump chop, separable lean, grilled |
330 mg |
| Lamb, chump chop, separable lean, raw |
350 mg |
| Lamb, chump chop, untrimmed, grilled |
280 mg |
| Lamb, chump chop, untrimmed, raw |
286 mg |
| Lamb, diced, fully-trimmed, dry fried |
388 mg |
| Lamb, diced, fully-trimmed, raw |
338 mg |
| Lamb, diced, separable lean, dry fried |
390 mg |
| Lamb, diced, separable lean, raw |
340 mg |
| Lamb, diced, untrimmed, dry fried |
384 mg |
| Lamb, diced, untrimmed, raw |
335 mg |
| Lamb, drumstick, fully-trimmed, grilled |
334 mg |
| Lamb, drumstick, fully-trimmed, raw |
311 mg |
| Lamb, drumstick, separable lean, grilled |
350 mg |
| Lamb, drumstick, separable lean, raw |
330 mg |
| Lamb, drumstick, untrimmed, grilled |
322 mg |
| Lamb, drumstick, untrimmed, raw |
263 mg |
| Lamb, easy carve leg roast, fully-trimmed, roasted |
307 mg |
| Lamb, easy carve leg roast, lean, raw |
334 mg |
| Lamb, easy carve leg roast, semi-trimmed, raw |
330 mg |
| Lamb, easy carve leg roast, semi-trimmed, roasted |
306 mg |
| Lamb, easy carve leg roast, separable lean, raw |
350 mg |
| Lamb, easy carve leg roast, separable lean, roasted |
320 mg |
| Lamb, easy carve leg roast, untrimmed, raw |
306 mg |
| Lamb, easy carve leg roast, untrimmed, roasted |
290 mg |
| Lamb, easy carve shoulder, fully-trimmed, raw |
318 mg |
| Lamb, easy carve shoulder, fully-trimmed, roasted |
270 mg |
| Lamb, easy carve shoulder, semi-trimmed, raw |
309 mg |
| Lamb, easy carve shoulder, semi-trimmed, roasted |
263 mg |
| Lamb, easy carve shoulder, separable lean, raw |
340 mg |
| Lamb, easy carve shoulder, separable lean, roasted |
280 mg |
| Lamb, easy carve shoulder, untrimmed, raw |
283 mg |
| Lamb, easy carve shoulder, untrimmed, roasted |
237 mg |
| Lamb, eye of loin, separable lean, grilled |
330 mg |
| Lamb, eye of loin, separable lean, raw |
330 mg |
| Lamb, forequarter (easy carve shoulder, forequarter chop), separable fat, grilled |
110 mg |
| Lamb, forequarter (easy carve shoulder, forequarter chop), separable fat, raw |
91 mg |
| Lamb, forequarter chop, fully-trimmed, grilled |
321 mg |
| Lamb, forequarter chop, fully-trimmed, raw |
306 mg |
| Lamb, forequarter chop, semi-trimmed, grilled |
313 mg |
| Lamb, forequarter chop, semi-trimmed, raw |
274 mg |
| Lamb, forequarter chop, separable lean, grilled |
350 mg |
| Lamb, forequarter chop, separable lean, raw |
330 mg |
| Lamb, forequarter chop, untrimmed, grilled |
301 mg |
| Lamb, forequarter chop, untrimmed, raw |
253 mg |
| Lamb, frenched cutlet/rack, fully-trimmed, grilled |
314 mg |
| Lamb, frenched cutlet/rack, fully-trimmed, raw |
340 mg |
| Lamb, frenched cutlet/rack, semi-trimmed, grilled |
280 mg |
| Lamb, frenched cutlet/rack, semi-trimmed, raw |
304 mg |
| Lamb, frenched cutlet/rack, separable lean, grilled |
320 mg |
| Lamb, frenched cutlet/rack, separable lean, raw |
350 mg |
| Lamb, frenched cutlet/rack, untrimmed, grilled |
272 mg |
| Lamb, frenched cutlet/rack, untrimmed, raw |
291 mg |
| Lamb, leg (leg roast, mini roast, chump chop), separable fat, raw |
91 mg |
| Lamb, leg (leg roast, mini roast, chump chop), separable fat, roasted |
110 mg |
| Lamb, leg roast, fully-trimmed, raw |
334 mg |
| Lamb, leg roast, fully-trimmed, roasted |
298 mg |
| Lamb, leg roast, semi-trimmed, raw |
332 mg |
| Lamb, leg roast, semi-trimmed, roasted |
297 mg |
| Lamb, leg roast, separable lean, raw |
350 mg |
| Lamb, leg roast, separable lean, roasted |
310 mg |
| Lamb, leg roast, untrimmed, raw |
306 mg |
| Lamb, leg roast, untrimmed, roasted |
281 mg |
| Lamb, loin chop, fully-trimmed, grilled |
319 mg |
| Lamb, loin chop, fully-trimmed, raw |
320 mg |
| Lamb, loin chop, semi-trimmed, grilled (2002) |
313 mg |
| Lamb, loin chop, semi-trimmed, raw |
303 mg |
| Lamb, loin chop, separable lean, grilled |
330 mg |
| Lamb, loin chop, separable lean, raw |
330 mg |
| Lamb, loin chop, untrimmed, grilled |
281 mg |
| Lamb, loin chop, untrimmed, raw |
242 mg |
| Lamb, loin, separable fat, grilled |
110 mg |
| Lamb, loin, separable fat, raw |
91 mg |
| Lamb, mince, dry fried |
291 mg |
| Lamb, mince, raw |
270 mg |
| Lamb, mini roast, fully-trimmed, raw |
296 mg |
| Lamb, mini roast, fully-trimmed, roasted |
268 mg |
| Lamb, mini roast, semi-trimmed, raw |
286 mg |
| Lamb, mini roast, semi-trimmed, roasted |
260 mg |
| Lamb, mini roast, separable lean, raw |
300 mg |
| Lamb, mini roast, separable lean, roasted |
270 mg |
| Lamb, mini roast, untrimmed, raw |
272 mg |
| Lamb, mini roast, untrimmed, roasted |
252 mg |
| Lamb, roasting cuts, fully-trimmed, cooked |
296 mg |
| Lamb, roasting cuts, fully-trimmed, raw |
323 mg |
| Lamb, roasting cuts, semi-trimmed, cooked |
282 mg |
| Lamb, roasting cuts, semi-trimmed, raw |
307 mg |
| Lamb, rump, separable lean, grilled |
330 mg |
| Lamb, rump, separable lean, raw |
350 mg |
| Lamb, steak, fully-trimmed, raw |
296 mg |
| Lamb, steak, fully-trimmed, roasted |
268 mg |
| Lamb, steak, semi-trimmed, raw |
286 mg |
| Lamb, steak, semi-trimmed, roasted |
260 mg |
| Lamb, steak, separable lean, raw |
300 mg |
| Lamb, steak, separable lean, roasted |
270 mg |
| Lamb, steak, untrimmed, raw |
272 mg |
| Lamb, steak, untrimmed, roasted |
252 mg |
| Lamb, stir-fry cuts, fully-trimmed, cooked |
308 mg |
| Lamb, stir-fry cuts, fully-trimmed, raw |
310 mg |
| Lamb, stir-fry strips, fully-trimmed, dry fried |
389 mg |
| Lamb, stir-fry strips, fully-trimmed, raw |
338 mg |
| Lamb, stir-fry strips, separable lean, dry fried |
390 mg |
| Lamb, stir-fry strips, separable lean, raw |
340 mg |
| Lamb, stir-fry strips, untrimmed, dry fried |
387 mg |
| Lamb, stir-fry strips, untrimmed, raw |
333 mg |
| Lamb, tenderloin, separable lean, grilled |
330 mg |
| Lamb, tenderloin, separable lean, raw |
330 mg |
| Meat and Meat Products: Mutton |
Value per 100 g |
| Mutton, all cuts, separable fat, cooked |
310 mg |
| Mutton, all cuts, separable fat, raw |
130 mg |
| Mutton, casserole, fully-trimmed, casseroled |
349 mg |
| Mutton, casserole, fully-trimmed, raw |
271 mg |
| Mutton, casserole, separable fat, casseroled |
310 mg |
| Mutton, casserole, separable fat, raw |
130 mg |
| Mutton, casserole, separable lean, casseroled |
350 mg |
| Mutton, casserole, separable lean, raw |
280 mg |
| Mutton, casserole, untrimmed, casseroled |
348 mg |
| Mutton, casserole, untrimmed, raw |
265 mg |
| Mutton, leg roast, fully-trimmed, raw |
332 mg |
| Mutton, leg roast, fully-trimmed, roasted |
281 mg |
| Mutton, leg roast, semi-trimmed, raw |
327 mg |
| Mutton, leg roast, semi-trimmed, roasted |
282 mg |
| Mutton, leg roast, separable fat, raw |
130 mg |
| Mutton, leg roast, separable fat, roasted |
310 mg |
| Mutton, leg roast, separable lean, raw |
340 mg |
| Mutton, leg roast, separable lean, roasted |
280 mg |
| Mutton, leg roast, untrimmed, raw |
309 mg |
| Mutton, leg roast, untrimmed, roasted |
285 mg |
| Meat and Meat Products: Offal |
Value per 100 g |
| Beef, heart, raw |
280 mg |
| Beef, heart, simmered |
280 mg |
| Beef, kidney, raw |
250 mg |
| Beef, kidney, simmered |
160 mg |
| Beef, liver, raw |
320 mg |
| Beef, liver, simmered |
290 mg |
| Beef, tail, raw |
200 mg |
| Beef, tail, simmered |
110 mg |
| Beef, tongue, raw |
290 mg |
| Beef, tongue, simmered |
250 mg |
| Beef, tripe, raw |
23 mg |
| Beef, tripe, simmered |
15 mg |
| Black pudding, raw |
132 mg |
| Chicken, liver, cooked |
300 mg |
| Chicken, liver, raw |
230 mg |
| Lamb, brain, raw |
340 mg |
| Lamb, brain, simmered |
280 mg |
| Lamb, heart, baked |
240 mg |
| Lamb, heart, raw |
260 mg |
| Lamb, kidney, raw |
260 mg |
| Lamb, kidney, simmered |
240 mg |
| Lamb, liver, grilled |
352 mg |
| Lamb, liver, raw |
300 mg |
| Lamb, tongue, raw |
210 mg |
| Lamb, tongue, simmered |
210 mg |
| Veal, heart, baked |
290 mg |
| Veal, heart, raw |
290 mg |
| Veal, kidney, grilled |
400 mg |
| Veal, kidney, raw |
300 mg |
| Veal, liver, grilled |
410 mg |
| Veal, liver, raw |
370 mg |
| Meat and Meat Products: Pork |
Value per 100 g |
| Pork, butterfly steak, as purchased, grilled |
427 mg |
| Pork, butterfly steak, as purchased, raw |
398 mg |
| Pork, butterfly steak, separable lean, grilled |
450 mg |
| Pork, butterfly steak, separable lean, raw |
420 mg |
| Pork, crackling, roasted, salted |
104 mg |
| Pork, diced, as purchased, raw |
465 mg |
| Pork, diced, as purchased, stir fried |
465 mg |
| Pork, fillet, fully-trimmed, raw |
390 mg |
| Pork, fillet, fully-trimmed, roasted |
390 mg |
| Pork, forequarter (chop, roast, neck), separable fat, raw |
160 mg |
| Pork, forequarter chop, as purchased, barbecued |
365 mg |
| Pork, forequarter chop, as purchased, raw |
337 mg |
| Pork, forequarter chop, semi-trimmed, barbecued |
397 mg |
| Pork, forequarter chop, separable lean, barbecued |
410 mg |
| Pork, forequarter chop, separable lean, raw |
380 mg |
| Pork, forequarter shoulder roast, as purchased, raw |
329 mg |
| Pork, forequarter shoulder roast, separable lean, raw |
370 mg |
| Pork, forequarter shoulder roasted, as purchased, barbecued |
350 mg |
| Pork, forequarter shoulder, semi-trimmed, barbecued |
369 mg |
| Pork, forequarter shoulder, separable lean, barbecued |
380 mg |
| Pork, forequarter, separable fat, barbecued |
190 mg |
| Pork, leg roast, as purchased, raw |
357 mg |
| Pork, leg roast, as purchased, roasted without oil or fat |
418 mg |
| Pork, leg steak (round, rump, topside, silverside), as purchased, dry fried |
407 mg |
| Pork, leg steak (round, rump, topside, silverside), as purchased, raw |
380 mg |
| Pork, leg steak (round, rump, topside, silverside), raw, separable lean |
382 mg |
| Pork, leg steak (round, rump, topside, silverside), separable lean, dry fried |
409 mg |
| Pork, leg steak (rump), separable fat, dry fried |
230 mg |
| Pork, leg steak (rump), separable fat, raw |
140 mg |
| Pork, loin chop, as purchased, dry-fried |
372 mg |
| Pork, loin chop, as purchased, raw |
391 mg |
| Pork, loin chop, semi-trimmed, dry-fried |
388 mg |
| Pork, loin chop, separable fat, dry-fried |
159 mg |
| Pork, loin chop, separable fat, raw |
104 mg |
| Pork, loin chop, separable lean, dry fried |
400 mg |
| Pork, loin chop, separable lean, raw |
426 mg |
| Pork, loin cutlet, as purchased, raw |
373 mg |
| Pork, loin roast, as purchased, raw |
313 mg |
| Pork, loin roast, as purchased, roasted without oil or fat |
314 mg |
| Pork, loin roast, separable fat, raw |
69 mg |
| Pork, loin roast, separable fat, roasted |
145 mg |
| Pork, loin roast, separable lean, raw |
370 mg |
| Pork, loin roast, separable lean, roasted without oil or fat |
340 mg |
| Pork, medallion or loin steak, as purchased, raw |
402 mg |
| Pork, medallion or loin steak, separable fat, dry fried |
340 mg |
| Pork, medallion or loin steak, separable fat, raw |
150 mg |
| Pork, medallion or loin steak, separable lean, dry fried |
455 mg |
| Pork, medallion or loin steak, separable lean, raw |
420 mg |
| Pork, mince, as purchased, dry fried |
350 mg |
| Pork, mince, as purchased, raw |
330 mg |
| Pork, round mini roast, as purchased, raw |
386 mg |
| Pork, round mini roast, as purchased, roasted without oil or fat |
434 mg |
| Pork, round mini roast, separable fat, raw |
200 mg |
| Pork, round mini roast, separable fat, roasted |
345 mg |
| Pork, round mini roast, separable lean, raw |
390 mg |
| Pork, round mini roast, separable lean, roasted without oil or fat |
435 mg |
| Pork, round steak, fully-trimmed, dry fried |
390 mg |
| Pork, round steak, fully-trimmed, raw |
385 mg |
| Pork, rump steak, as purchased, raw |
359 mg |
| Pork, rump steak, separable lean, dry fried |
380 mg |
| Pork, rump steak, separable lean, raw |
365 mg |
| Pork, scotch roast, as purchased, raw |
326 mg |
| Pork, scotch roast, as purchased, roasted without oil or fat |
422 mg |
| Pork, scotch roast, separable fat, raw |
190 mg |
| Pork, scotch roast, separable fat, roasted |
280 mg |
| Pork, scotch roast, separable lean, raw |
355 mg |
| Pork, scotch roast, separable lean, roasted without oil or fat |
430 mg |
| Pork, silverside steak, as purchased, raw |
408 mg |
| Pork, silverside steak, separable lean, dry fried |
425 mg |
| Pork, silverside steak, separable lean, raw |
410 mg |
| Pork, strips, as purchased, raw |
385 mg |
| Pork, strips, as purchased, stir-fried |
470 mg |
| Pork, topside steak, as purchased, dry fried |
440 mg |
| Pork, topside steak, fully-trimmed, dry fried |
440 mg |
| Pork, topside steak, fully-trimmed, raw |
370 mg |
| Meat and Meat Products: Poultry |
Value per 100 g |
| Chicken, barbecued, with skin |
310 mg |
| Chicken, breast, lean, baked |
320 mg |
| Chicken, breast, lean, casseroled |
270 mg |
| Chicken, breast, lean, grilled |
375 mg |
| Chicken, breast, lean, raw |
300 mg |
| Chicken, breast, lean, skin & fat, baked |
307 mg |
| Chicken, breast, lean, skin & fat, raw |
260 mg |
| Chicken, breast, lean, stir fried without oil |
440 mg |
| Chicken, drumstick, lean, baked without oil |
300 mg |
| Chicken, drumstick, lean, casseroled |
220 mg |
| Chicken, drumstick, lean, raw |
260 mg |
| Chicken, drumstick, lean, skin & fat, baked |
287 mg |
| Chicken, drumstick, lean, skin & fat, raw |
240 mg |
| Chicken, nugget, purchased frozen, baked without oil |
180 mg |
| Chicken, separable fat, composite, baked |
170 mg |
| Chicken, separable fat, composite, raw |
63 mg |
| Chicken, skin, composite, baked |
220 mg |
| Chicken, skin, composite, casseroled |
150 mg |
| Chicken, skin, composite, raw |
120 mg |
| Chicken, thigh fillets, lean & some fat, raw |
267 mg |
| Chicken, thigh, lean, baked |
290 mg |
| Chicken, thigh, lean, casseroled |
230 mg |
| Chicken, thigh, lean, raw |
280 mg |
| Chicken, thigh, lean, skin & fat, baked |
275 mg |
| Chicken, thigh, lean, skin & fat, raw |
222 mg |
| Chicken, wing, lean, baked |
270 mg |
| Chicken, wing, lean, casseroled |
200 mg |
| Chicken, wing, lean, raw |
230 mg |
| Chicken, wing, lean, skin & fat, baked |
255 mg |
| Chicken, wing, lean, skin & fat, raw |
184 mg |
| Duck, lean, baked |
250 mg |
| Duck, lean, raw |
270 mg |
| Duck, lean, skin & fat, baked |
199 mg |
| Duck, lean, skin & fat, raw |
153 mg |
| Duck, skin & fat, baked |
130 mg |
| Duck, skin & fat, raw |
70 mg |
| Quail, flesh & skin, baked |
370 mg |
| Quail, flesh & skin, raw |
500 mg |
| Turkey, breast, lean, skin & fat, raw |
336 mg |
| Turkey, breast, lean, baked |
330 mg |
| Turkey, breast, lean, raw |
370 mg |
| Turkey, breast, lean, skin & fat, baked |
301 mg |
| Turkey, hindquarter, lean, baked |
320 mg |
| Turkey, hindquarter, lean, raw |
310 mg |
| Turkey, hindquarter, lean, skin & fat, baked |
304 mg |
| Turkey, hindquarter, lean, skin & fat, raw |
293 mg |
| Meat and Meat Products: Processed Meats |
Value per 100 g |
| Bacon burger patty, purchased frozen, fried |
408 mg |
| Bacon burger patty, purchased frozen, grilled |
444 mg |
| Bacon, breakfast rasher, fried |
330 mg |
| Bacon, breakfast rasher, grilled |
350 mg |
| Bacon, breakfast rasher, raw |
240 mg |
| Bacon, middle rasher, 75% trimmed, fried |
448 mg |
| Bacon, middle rasher, 75% trimmed, grilled |
529 mg |
| Bacon, middle rasher, 75% trimmed, raw |
340 mg |
| Bacon, middle rasher, fat, grilled |
200 mg |
| Bacon, middle rasher, lean & fat, raw |
284 mg |
| Bacon, middle rasher, lean, fried |
490 mg |
| Bacon, middle rasher, lean, grilled |
550 mg |
| Bacon, middle rasher, lean, raw |
370 mg |
| Beef, corned, 50% trimmed |
262 mg |
| Beef, corned, 75% trimmed |
266 mg |
| Beef, corned, canned |
157 mg |
| Beef, corned, lean |
270 mg |
| Beef, corned, lean & fat |
255 mg |
| Beef, corned, with cereal, canned |
118 mg |
| Berliner |
162 mg |
| Braised steak & onions, canned, heated |
227 mg |
| Brawn |
80 mg |
| Camp pie, canned |
93 mg |
| Chicken, processed luncheon meat, low or reduced fat |
430 mg |
| Devon or fritz, processed luncheon meat |
135 mg |
| Frankfurt, canned, heated, drained |
75 mg |
| Frankfurt, simmered |
91 mg |
| Garlic roll |
148 mg |
| Ham & chicken roll, processed luncheon meat |
146 mg |
| Ham steak, grilled |
300 mg |
| Ham steak, raw |
268 mg |
| Ham, leg, lean |
277 mg |
| Ham, leg, lean & fat |
322 mg |
| Ham, leg, lean & fat, canned |
300 mg |
| Ham, shoulder, lean & fat |
220 mg |
| Ham, shoulder, lean & fat, canned |
290 mg |
| Hamburger patty, crumbed, purchased frozen, fried |
209 mg |
| Hamburger patty, purchased frozen, fried |
323 mg |
| Hamburger patty, purchased frozen, grilled |
373 mg |
| Irish stew, canned, heated |
172 mg |
| Kabana, processed meat |
200 mg |
| Meat paste |
200 mg |
| Mortadella, processed meat |
118 mg |
| Pate de foie (chicken liver pate) |
86 mg |
| Pate, liverwurst, commercial |
73 mg |
| Polish sausage |
93 mg |
| Salami, danish |
270 mg |
| Salami, hungarian |
268 mg |
| Salami, mettwurst |
253 mg |
| Salami, milano |
293 mg |
| Salami, pepperoni |
299 mg |
| Salami, unspecified variety |
205 mg |
| Sausage, beef, fried |
227 mg |
| Sausage, beef, grilled |
188 mg |
| Sausage, beef, raw |
180 mg |
| Sausage, deep fried, commercial |
110 mg |
| Sausage, pork, fried |
220 mg |
| Sausage, pork, grilled |
230 mg |
| Sausage, pork, raw |
160 mg |
| Saveloy, battered, deep fried |
120 mg |
| Spam, canned |
186 mg |
| Strasburg |
83 mg |
| Turkey, processed luncheon meat |
210 mg |
| Turkey, roast, deli-sliced, ready-to-eat |
220 mg |
| Veal, schnitzel, breadcrumb coating, purchase frozen, fried, peanut oil |
250 mg |
| Vegetables & sausages, canned, heated |
193 mg |
| Vegetables & steak, canned, heated |
236 mg |
| Meat and Meat Products: Veal |
Value per 100 g |
| Veal, all cuts, separable fat, cooked |
160 mg |
| Veal, all cuts, separable fat, raw |
160 mg |
| Veal, cutlet, fully-trimmed, grilled |
294 mg |
| Veal, cutlet, fully-trimmed, raw |
324 mg |
| Veal, cutlet, semi-trimmed, grilled |
290 mg |
| Veal, cutlet, semi-trimmed, raw |
320 mg |
| Veal, cutlet, separable lean, grilled |
300 mg |
| Veal, cutlet, separable lean, raw |
330 mg |
| Veal, cutlet, untrimmed, grilled |
289 mg |
| Veal, cutlet, untrimmed, raw |
318 mg |
| Veal, diced, fully-trimmed, dry fried |
488 mg |
| Veal, diced, fully-trimmed, raw |
329 mg |
| Veal, diced, separable lean, dry fried |
490 mg |
| Veal, diced, separable lean, raw |
330 mg |
| Veal, diced, untrimmed, dry fried |
481 mg |
| Veal, diced, untrimmed, raw |
327 mg |
| Veal, leg roast, fully-trimmed, grilled |
378 mg |
| Veal, leg roast, fully-trimmed, raw |
362 mg |
| Veal, leg roast, separable lean, grilled |
380 mg |
| Veal, leg roast, separable lean, raw |
366 mg |
| Veal, leg steak, fully-trimmed, grilled |
378 mg |
| Veal, leg steak, fully-trimmed, raw |
364 mg |
| Veal, leg steak, separable lean, grilled |
380 mg |
| Veal, leg steak, separable lean, raw |
366 mg |
| Veal, leg steak, untrimmed, grilled |
375 mg |
| Veal, leg steak, untrimmed, raw |
363 mg |
| Veal, loin chop, fully-trimmed, grilled |
357 mg |
| Veal, loin chop, fully-trimmed, raw |
319 mg |
| Veal, loin chop, separable fat, grilled |
300 mg |
| Veal, loin chop, separable fat, raw |
280 mg |
| Veal, loin chop, separable lean, grilled |
360 mg |
| Veal, loin chop, separable lean, raw |
320 mg |
| Veal, loin chop, untrimmed, grilled |
356 mg |
| Veal, loin chop, untrimmed, raw |
316 mg |
| Veal, stir-fry strips, fully-trimmed, dry fried |
527 mg |
| Veal, stir-fry strips, fully-trimmed, raw |
417 mg |
| Veal, stir-fry strips, separable lean, dry fried |
530 mg |
| Veal, stir-fry strips, separable lean, raw |
420 mg |
| Veal, stir-fry strips, untrimmed, dry fried |
526 mg |
| Veal, stir-fry strips, untrimmed, raw |
416 mg |
| Nuts and Seeds |
Value per 100g or per 100mL |
| Coconut, cream |
190 mg |
| Coconut, fresh, mature fruit, flesh |
305 mg |
| Coconut, fresh, mature, water or juice |
200 mg |
| Coconut, fresh, young or immature, flesh |
138 mg |
| Coconut, fresh, young or immature, water or juice |
186 mg |
| Coconut, grated & desiccated |
574 mg |
| Coconut, milk or cream, dried, powder |
516 mg |
| Coconut, milk, reduced fat, canned |
62 mg |
| Coconut, milk, regular fat, canned |
149 mg |
| Nut, almond, with skin |
740 mg |
| Nut, almond, without skin, blanched |
637 mg |
| Nut, brazil, raw or blanched |
560 mg |
| Nut, cashew, raw |
550 mg |
| Nut, cashew, roasted, salted |
655 mg |
| Nut, chestnut, raw |
459 mg |
| Nut, chestnut, roasted |
574 mg |
| Nut, hazelnut, raw |
680 mg |
| Nut, macadamia |
330 mg |
| Nut, peanut, with skin, raw |
540 mg |
| Nut, peanut, with skin, roasted, with oil, salted |
670 mg |
| Nut, peanut, without skin, roasted, with oil, salted |
620 mg |
| Nut, peanut, without skin, roasted, with oil, unsalted |
620 mg |
| Nut, pecan, unsalted |
500 mg |
| Nut, pine, raw |
600 mg |
| Nut, pistachio, unsalted |
950 mg |
| Nut, walnut, raw |
440 mg |
| Seed, pumpkin, hulled & dried |
820 mg |
| Seed, sesame, white |
170 mg |
| Seed, sunflower |
460 mg |
| Tahini, sesame seed pulp |
190 mg |
| Restaurant Foods: Asian Foods |
Value per 100g or per 100mL |
| Aloo muttar (potato & pea curry), Indian restaurant-style |
498 mg |
| Bean curd, fried, Indonesian restaurant-style |
130 mg |
| Beef chow mein (beef & noodles), Chinese restaurant-style |
98 mg |
| Beef hot salad, Thai restaurant-style |
180 mg |
| Beef panang, Thai restaurant-style |
390 mg |
| Beef satay, Indonesian restaurant-style |
245 mg |
| Beef satay, Vietnamese restaurant-style |
220 mg |
| Beef, coconut cream curry, Vietnamese restaurant-style |
260 mg |
| Beef, hot chilli, Indonesian restaurant-style |
305 mg |
| Beef, in black bean sauce, Chinese restaurant-style |
143 mg |
| Beef, in oyster sauce, Chinese restaurant-style |
92 mg |
| Beef, in soy sauce, stir- fried, Indonesian restaurant-style |
231 mg |
| Beef, satay, Chinese restaurant-style |
145 mg |
| Beef, vindaloo, Indian restaurant-style |
441 mg |
| Bread, paratha, stuffed, Indian restaurant-style |
193 mg |
| Chicken basil, Thai restaurant-style |
290 mg |
| Chicken chop suey, Chinese restaurant-style |
78 mg |
| Chicken chow mein (chicken & noodles), Chinese restaurant-style |
62 mg |
| Chicken ginger, Thai restaurant-style |
250 mg |
| Chicken hot salad, Thai restaurant-style |
280 mg |
| Chicken pieces, in tandoori sauce, Indian restaurant-style |
339 mg |
| Chicken satay, Indonesian restaurant-style |
222 mg |
| Chicken, battered, with lemon sauce, Chinese restaurant-style |
162 mg |
| Chicken, butter, Indian restaurant-style |
317 mg |
| Chicken, coconut cream curry, Vietnamese restaurant-style |
210 mg |
| Chicken, green curry, Thai restaurant-style |
280 mg |
| Chicken, tikka, Indian restaurant-style |
328 mg |
| Chicken, with almonds, Chinese restaurant-style |
141 mg |
| Chicken, with ginger, stir-fried, Vietnamese restaurant-style |
220 mg |
| Dhal (legume curry), Indian restaurant-style |
216 mg |
| Duck, steamed, with mushroom, Chinese restaurant-style |
101 mg |
| Duck, with sweet & sour sauce, Chinese restaurant-style |
83 mg |
| Fish cake, fried, with sauce, Thai restaurant-style |
350 mg |
| Fish, in sweet & sour sauce with vegetables, Chinese restaurant-style |
92 mg |
| Kashmiri pulao, Indian restaurant-style |
69 mg |
| Lamb Biryana (lamb & rice), Indian restaurant-style |
187 mg |
| Lamb chop, tandoori, Indian restaurant-style |
275 mg |
| Lamb satay, Indonesian restaurant-style |
220 mg |
| Lamb, korma, Indian restaurant-style |
283 mg |
| Malai kofta (vegetable fritters in gravy), Indian restaurant-style |
216 mg |
| Noodle, fried, Indonesian restaurant-style |
70 mg |
| Noodle, rice, fried, Indonesian restaurant-style |
55 mg |
| Noodles, mee grob, Thai restaurant-style |
190 mg |
| Noodles, pad thai, Thai restaurant-style |
160 mg |
| Omelette, chicken, Chinese restaurant-style |
86 mg |
| Omelette, prawn, Chinese restaurant-style |
75 mg |
| Pakora (coated & deep fried vegetables), Indian restaurant-style |
251 mg |
| Palak paneer (spinach & cheese curry), Indian restaurant-style |
109 mg |
| Pappadam, deep fried |
609 mg |
| Pork chop suey, Chinese restaurant-style |
148 mg |
| Pork, barbecued, Chinese restaurant-style |
229 mg |
| Pork, in black bean sauce, Chinese restaurant-style |
126 mg |
| Pork, in plum sauce, Chinese restaurant-style |
165 mg |
| Pork, with lemon grass, stir-fried, Vietnamese restaurant-style |
170 mg |
| Pork, with sweet & sour sauce, Chinese restaurant-style |
115 mg |
| Prawn chow mein (with noodles & vegetables), Chinese restaurant-style |
57 mg |
| Prawn, crumbed, fried, Chinese restaurant-style |
90 mg |
| Prawn, garlic, Chinese restaurant-style |
63 mg |
| Prawn, garlic, Thai restaurant-style |
255 mg |
| Prawn, garlic, Vietnamese restaurant-style |
100 mg |
| Prawn, salad, Vietnamese restaurant-style |
160 mg |
| Prawn, satay, Chinese restaurant-style |
82 mg |
| Prawn, satay, Indonesian restaurant-style |
145 mg |
| Prawn, sweet & sour sauce, Chinese restaurant-style |
60 mg |
| Prawn, with rice, in vegetable curry sauce, Chinese restaurant-style |
63 mg |
| Raita (cucumber & yoghurt dip), Indian restaurant-style |
195 mg |
| Rice, fried, Chinese restaurant-style |
33 mg |
| Rice, fried, Indonesian restaurant-style |
58 mg |
| Salad, mixed vegetable, Indonesian restaurant-style |
70 mg |
| Salmon, raw, sashimi style, Japanese restaurant-style |
309 mg |
| Samosa, vegetable, Indian restaurant-style |
185 mg |
| Seafood, mixed, stir-fried with vegetables, Vietnamese restaurant-style |
200 mg |
| Soup, chicken galanga, Thai restaurant-style |
223 mg |
| Soup, chicken sour, Vietnamese restaurant-style |
97 mg |
| Soup, chicken vermicelli, Vietnamese restaurant-style |
65 mg |
| Soup, crabmeat & mushroom, Vietnamese restaurant-style |
87 mg |
| Soup, prawn & mushroom, Thai restaurant-style |
132 mg |
| Spring roll, fried, Indonesian restaurant-style |
95 mg |
| Spring roll, fried, Vietnamese restaurant-style |
150 mg |
| Sushi, California roll, restaurant-style |
74 mg |
| Tuna, raw, sashimi style, Japanese restaurant-style |
366 mg |
| Restaurant Foods: Mediterranean Foods |
Value per 100 g |
| Cabbage roll, stuffed with meat & rice, Lebanese restaurant-style |
96 mg |
| Cannelloni, beef, Italian restaurant- style |
174 mg |
| Chicken cacciatore, Italian restaurant-style |
260 mg |
| Falafel, chickpea patty |
340 mg |
| Foule moudamass, Lebanese restaurant-style |
100 mg |
| Hummus dip, Lebanese restaurant-style |
150 mg |
| Kibbi (with vegetables), baked, Lebanese restaurant-style |
270 mg |
| Lady finger (pastry with meat), Lebanese restaurant-style |
180 mg |
| Lady finger (pastry with vegetables), Lebanese restaurant-style |
100 mg |
| Lamb, kafta (kofta) (lamb sausage), Lebanese restaurant-style |
220 mg |
| Lamb, kibbi (meat & burghul), fried, Lebanese restaurant-style |
240 mg |
| Lamb, kibbi nayeh (burghul & raw lamb), Lebanese restaurant-style |
160 mg |
| Lamb, moussaka, Greek restaurant-style |
320 mg |
| Lamb, shish kebab (lamb on skewer), Lebanese restaurant-style |
280 mg |
| Lamb, souvlakia, Greek take-away |
290 mg |
| Lamb, stifado, Greek restaurant-style |
250 mg |
| Lasagne (lasagna), beef, Italian restaurant- style |
56 mg |
| Omelette, Lebanese restaurant-style |
170 mg |
| Pasta marinara, Italian restaurant-style |
92 mg |
| Pasta napoletana, Italian restaurant-style |
52 mg |
| Pastichio, Greek restaurant-style |
140 mg |
| Pastry triangles, filled with spinach, Lebanese restaurant-style |
160 mg |
| Ravioli, beef, Italian restaurant- style |
150 mg |
| Sausage, Lebanese restaurant-style |
250 mg |
| Skordalia, Greek restaurant-style |
210 mg |
| Spaghetti Bolognese, Italian restaurant-style |
100 mg |
| Spanakopita, commercial, ready to eat, individual size |
126 mg |
| Tabouleh, Lebanese restaurant-style |
200 mg |
| Tomato, stuffed, Greek restaurant-style |
240 mg |
| Tyropita (cheese pie), commercial, ready to eat, individual size |
102 mg |
| Veal, marsala, Italian restaurant-style |
240 mg |
| Veal, osso bucco, Italian restaurant-style |
230 mg |
| Veal, saltimbocca, Italian restaurant-style |
170 mg |
| Vine leaf, stuffed with meat & rice, Lebanese restaurant-style |
47 mg |
| Vine leaf, stuffed with rice & tomato, Lebanese restaurant-style |
84 mg |
| Zucchini, stuffed with meat & rice, Lebanese restaurant-style |
140 mg |
| Seafood and Seafood Products: Crustacea And Molluscs |
Value per 100 g |
| Crab, flesh only, purchased steamed or boiled |
280 mg |
| Lobster, flesh only, purchased steamed or boiled |
311 mg |
| Mussel, blue, steamed |
131 mg |
| Mussel, green, steamed or boiled |
399 mg |
| Oyster, raw |
228 mg |
| Prawn, king (large size), flesh only, purchased cooked |
127 mg |
| Prawn, king (large size), raw (green) |
282 mg |
| Prawn, school, flesh only, purchased cooked |
103 mg |
| Scallop, boiled, unsalted water |
203 mg |
| Scallop, raw |
303 mg |
| Squid or calamari, poached |
195 mg |
| Squid or calamari, raw |
156 mg |
| Seafood and Seafood Products: Fish |
Value per 100 g |
| Blue grenadier (hoki), flesh, baked |
328 mg |
| Bream, fillet, baked in foil, no added fat |
390 mg |
| Bream, fillet, battered, deep fried, tallow based fat |
352 mg |
| Bream, fillet, floured, fried, peanut oil |
422 mg |
| Bream, flesh, raw |
332 mg |
| Bream, flesh, steamed |
343 mg |
| Flathead, flesh, battered, deep fried, tallow base fat |
410 mg |
| Flathead, flesh, fried, peanut oil |
445 mg |
| Flathead, flesh, raw |
383 mg |
| Flathead, steamed or poached |
405 mg |
| Gemfish, flesh, raw |
142 mg |
| Gemfish, flesh, steamed |
274 mg |
| Morwong, flesh, battered, deep fried, tallow based fat |
409 mg |
| Morwong, flesh, crumbed, fried, peanut oil |
368 mg |
| Morwong, flesh, raw |
348 mg |
| Morwong, flesh, steamed |
380 mg |
| Mullet, yelloweye, battered, deep fried, tallow based fat |
339 mg |
| Mullet, yelloweye, fried, peanut oil |
356 mg |
| Mullet, yelloweye, raw |
282 mg |
| Mullet, yelloweye, steamed |
297 mg |
| Mulloway, flesh, battered, deep fried, tallow based fat |
387 mg |
| Mulloway, flesh, crumbed, fried, peanut oil |
326 mg |
| Mulloway, flesh, grilled or barbecued, brushed with olive oil |
414 mg |
| Mulloway, flesh, raw |
313 mg |
| Mulloway, flesh, steamed |
341 mg |
| Salmon, Atlantic, fillets, raw |
306 mg |
| Salmon, Atlantic, grilled |
360 mg |
| Salmon, Atlantic, steamed or poached |
306 mg |
| Salmon, Pacific king, fillets, flesh only, raw |
380 mg |
| Shark (flake), battered, deep fried, take away |
310 mg |
| Shark (flake), skinless fillet, battered, deep fried, tallow based fat |
426 mg |
| Shark (flake), skinless fillet, crumbed, fried, peanut oil |
386 mg |
| Shark (flake), skinless fillet, raw |
369 mg |
| Shark (flake), skinless fillet, steamed |
416 mg |
| Snapper, flesh, battered, deep fried, tallow based fat |
422 mg |
| Snapper, flesh, crumbed, fried, peanut oil |
388 mg |
| Snapper, flesh, grilled or barbecued, brushed with olive oil |
596 mg |
| Snapper, flesh, raw |
450 mg |
| Snapper, flesh, steamed |
408 mg |
| Tuna, yellowfin steaks, grilled or barbecued, brushed with olive oil |
588 mg |
| Tuna, yellowfin, fresh, raw |
444 mg |
| Whiting, king george, flesh, battered, deep fried, tallow based fat |
363 mg |
| Whiting, king george, flesh, fried, peanut oil |
387 mg |
| Whiting, king george, flesh, raw |
364 mg |
| Whiting, king george, flesh, steamed |
353 mg |
| Seafood and Seafood Products: Processed Fish, Crustacea And Molluscs |
Value per 100 g |
| Anchovy, canned in oil, drained |
180 mg |
| Calamari, crumbed, fried, from restaurants & takeaway outlets |
148 mg |
| Cod, Atlantic, dried, salted |
1458 mg |
| Cod, smoked, raw |
302 mg |
| Cod, smoked, steamed or poached |
257 mg |
| Crabmeat, canned in brine |
14 mg |
| Crabmeat, canned in brine, drained |
15 mg |
| Fish ball, Asian style, cooked |
17 mg |
| Fish cake, deep fried, from takeaway outlet |
320 mg |
| Fish cake, purchased frozen, fried, peanut oil |
245 mg |
| Fish finger, crumbed, purchased frozen, fried, peanut oil |
217 mg |
| Fish finger, crumbed, purchased frozen, grilled |
219 mg |
| Fish finger, crumbed, purchased frozen, raw |
185 mg |
| Fish paste or spread |
220 mg |
| Fish roe (caviar), black |
60 mg |
| Fish roe (caviar), red |
88 mg |
| Fish, battered, deep fried, from takeaway outlets |
223 mg |
| Fish, battered, purchased frozen, baked |
241 mg |
| Fish, cocktail size, battered, deep fried, from takeaway outlets |
170 mg |
| Fish, crumbed, purchased frozen, baked |
233 mg |
| Herring, Atlantic, pickled |
69 mg |
| Marinara mix, contains fish & shellfish, poached or steamed |
323 mg |
| Marinara mix, contains fish & shellfish, raw |
341 mg |
| Mussel, smoked, canned in oil, drained |
138 mg |
| Oyster, smoked, canned in oil, drained |
190 mg |
| Prawn, king, battered, deep fried, canola oil, homemade |
237 mg |
| Prawn, king, garlic, homemade |
296 mg |
| Salmon, Australian, canned in brine |
260 mg |
| Salmon, Australian, canned in brine, drained |
274 mg |
| Salmon, Australian, canned in water, no added salt |
260 mg |
| Salmon, flavoured, canned in oil, drained |
230 mg |
| Salmon, pink, canned in brine |
293 mg |
| Salmon, pink, canned in brine, drained |
298 mg |
| Salmon, pink, canned in water, no added salt, drained |
255 mg |
| Salmon, red, canned in brine |
255 mg |
| Salmon, red, canned in brine, drained |
270 mg |
| Salmon, red, canned in water, no added salt, drained |
290 mg |
| Salmon, smoked, sliced |
314 mg |
| Sardine, canned in oil |
252 mg |
| Sardine, canned in oil, drained |
234 mg |
| Sardine, canned in tomato sauce |
410 mg |
| Sardine, canned in water, no added salt, drained |
320 mg |
| Seafood or fish stick (surimi), purchased frozen, fried, peanut oil |
54 mg |
| Seafood or fish stick (surimi), purchased frozen, raw |
37 mg |
| Smoked fish (including eel & trout), smoked |
263 mg |
| Squid or calamari, fried, peanut oil |
171 mg |
| Taramosalata, dip, contains fish egg & bread |
91 mg |
| Tuna, canned in brine |
272 mg |
| Tuna, canned in brine, drained |
212 mg |
| Tuna, canned in vegetable oil |
269 mg |
| Tuna, canned in vegetable oil, drained |
266 mg |
| Tuna, canned in water, added salt, drained |
238 mg |
| Tuna, flavoured, canned in oil, drained |
230 mg |
| Tuna, flavoured, canned in water, added salt, drained |
200 mg |
| Tuna, sandwich variety (shredded), canned in vegetable oil |
206 mg |
| Snack Foods |
Value per 100 g |
| Bar, muesli, plain or with dried fruit |
318 mg |
| Bar, muesli, plain or with dried fruit, added B vitamins |
318 mg |
| Bar, muesli, plain or with dried fruit, added B vitamins, chocolate-coated |
291 mg |
| Bar, muesli, plain or with dried fruit, chocolate-coated |
291 mg |
| Bar, muesli, plain or with dried fruit, yoghurt-coated |
359 mg |
| Bar, muesli, with added nuts |
318 mg |
| Bar, muesli, with chocolate chips |
230 mg |
| Bar, muffin, fruit flavoured |
104 mg |
| Bar, snack or breakfast style, cereal & milk solids |
314 mg |
| Bar, snack or breakfast style, cereal & nut |
238 mg |
| Bar, snack or breakfast style, fruit filled, baked |
174 mg |
| Bar, snack or breakfast style, mixed cereal, with or without dried fruit |
182 mg |
| Chip or crisp, soy |
387 mg |
| Corn chips, flavoured |
157 mg |
| Corn chips, flavoured, fried, monounsaturated oil |
157 mg |
| Corn chips, plain toasted, salted |
165 mg |
| Corn chips, plain, toasted, no added salt |
158 mg |
| Extruded snack, cheese flavoured |
230 mg |
| Extruded snack, non-cheese flavoured |
105 mg |
| Fruit, leather |
60 mg |
| Grain waves, flavoured |
250 mg |
| Grain waves, plain, original |
239 mg |
| Popcorn, air-popped, no added fat or salt |
329 mg |
| Popcorn, regular, commercial |
211 mg |
| Pork rind snack |
120 mg |
| Potato crisp or chip, salt & vinegar flavoured |
1200 mg |
| Potato crisps or chips, flavoured (other than salt & vinegar) |
1350 mg |
| Potato crisps or chips, plain, salted |
1133 mg |
| Potato straws, plain |
1390 mg |
| Prawn cracker, Asian, commercial |
39 mg |
| Pretzels |
170 mg |
| Soups |
Value per 100g or per 100mL |
| Soup, Asian style meat/seafood & vegetable, with noodles, cup of soup, instant dry mix |
16 mg |
| Soup, beef, broth style, cup of soup, instant dry mix |
16 mg |
| Soup, beef, prepared from dry mix with water |
66 mg |
| Soup, chicken & vegetable, cup of soup, instant dry mix |
15 mg |
| Soup, chicken & vegetable, with pasta or croutons, cup of soup, instant dry mix |
26 mg |
| Soup, chicken & vegetable, with pasta or croutons, prepared from simmer dry mix with water |
2 mg |
| Soup, chicken & vegetable, with pasta or croutons, simmer dry mix |
13 mg |
| Soup, chicken, prepared from simmer dry mix with water |
4 mg |
| Soup, chicken, simmer dry mix |
39 mg |
| Soup, chicken, with noodle, cup of soup, instant dry mix |
98 mg |
| Soup, chicken, with noodle, cup of soup, prepared from instant dry mix with water |
10 mg |
| Soup, chicken, with noodle, prepared from simmer dry mix with water |
3 mg |
| Soup, chicken, with noodle, simmer dry mix |
18 mg |
| Soup, cream of chicken, condensed, canned |
41 mg |
| Soup, cream of chicken, condensed, canned, prepared with milk & water |
63 mg |
| Soup, cream of seafood, condensed, canned, prepared with milk & water |
72 mg |
| Soup, cream of vegetables, condensed, canned |
82 mg |
| Soup, cream of vegetables, condensed, canned, prepared with milk & water |
84 mg |
| Soup, cream variety, instant dry mix |
339 mg |
| Soup, cream variety, prepared from dry mix with water |
14 mg |
| Soup, cream variety, prepared from simmer dry mix with milk & water |
77 mg |
| Soup, energy reduced, prepared from instant dry mix with water |
67 mg |
| Soup, French onion, dry mix |
22 mg |
| Soup, french onion, prepared from simmer dry mix with water |
44 mg |
| Soup, french onion, simmer dry mix |
910 mg |
| Soup, meat & vegetable, canned, ready-to-eat, heated |
144 mg |
| Soup, minestrone, homemade |
268 mg |
| Soup, mixed vegetable, prepared from dry mix with water |
59 mg |
| Soup, mixed vegetables, reduced energy, cup of soup, instant dry mix |
22 mg |
| Soup, mixed vegetables, reduced energy, prepared from instant dry mix with water |
1 mg |
| Soup, pea & ham, condensed, canned, prepared with water |
127 mg |
| Soup, pumpkin, homemade |
185 mg |
| Soup, tomato & noodle, cup of soup, instant dry mix |
15 mg |
| Soup, tomato & noodle, prepared from instant dry mix with water |
2 mg |
| Soup, tomato, condensed, canned |
290 mg |
| Soup, tomato, condensed, canned, prepared with milk & water |
201 mg |
| Soup, vegetable, cream style, prepared from simmer dry mix with water |
69 mg |
| Soup, vegetable, cream style, simmer dry mix |
608 mg |
| Soup, vegetable, cup of soup, instant dry mix |
11 mg |
| Soup, vegetable, cup of soup, prepared from instant dry mix with water |
1 mg |
| Soup, vegetable, homemade |
196 mg |
| Soup, vegetable, with noodle, simmer dry mix |
12 mg |
| Soup, with croutons, prepared from dry mix with water |
44 mg |
| Sugar, confectionery and sweet spreads: Chocolate Based |
Value per 100 g |
| Almond, milk chocolate-coated |
614 mg |
| Bar, carob |
850 mg |
| Bar, cherry & coconut centre, dark chocolate-coated |
270 mg |
| Bar, coconut cream centre, milk chocolate-coated |
310 mg |
| Bar, honeycomb centre, chocolate-coated |
340 mg |
| Bar, nougat & caramel centre, milk chocolate-coated |
290 mg |
| Chocolate, compound, cooking |
650 mg |
| Chocolate, dark, fondant or cream filled |
190 mg |
| Chocolate, dark, high cocoa solids |
440 mg |
| Chocolate, milk, fondant or caramel filled |
320 mg |
| Chocolate, milk, sugar-coated |
290 mg |
| Chocolate, milk, with added milk solids |
425 mg |
| Chocolate, milk, with dried fruit & nut |
530 mg |
| Chocolate, milk, with nuts |
480 mg |
| Chocolate, white |
310 mg |
| Dried fruit & nut mix, milk chocolate-coated |
586 mg |
| Dried fruit mix (raisin or sultana), milk chocolate-coated |
716 mg |
| Licorice, milk chocolate-coated |
870 mg |
| Macadamia, milk chocolate-coated |
359 mg |
| Peanut, milk chocolate-coated |
597 mg |
| Snowball, marshmallow-filled, milk chocolate & coconut coated |
144 mg |
| Sugar, confectionery and sweet spreads: Spreads and toppings |
Value per 100g or per 100mL |
| Chutney, fruit, commercial |
210 mg |
| Jam, all flavours, intense sweetened |
200 mg |
| Jam, berry |
56 mg |
| Jam, plum |
84 mg |
| Jam, stone fruit |
84 mg |
| Lemon butter, homemade |
63 mg |
| Marmalade, orange |
27 mg |
| Sauce, chocolate, homemade |
291 mg |
| Sauce, lemon & butter, homemade |
20 mg |
| Spread, hazelnut & chocolate flavoured |
430 mg |
| Topping, chocolate |
259 mg |
| Topping, fruit-flavoured |
37 mg |
| Sugar, confectionery and sweet spreads: Sugar Based |
Value per 100 g |
| Almond, sugar-coated |
494 mg |
| Bar, fruit, nut & seed |
460 mg |
| Caramels, soft & hard |
120 mg |
| Confectionery, white christmas, home-prepared |
344 mg |
| Fruit bar, apricot, snack or confectionery style |
579 mg |
| Halvah, plain |
96 mg |
| Honeycomb, plain |
143 mg |
| Hundreds & thousands |
3 mg |
| Jelly crystals, all flavours, intense sweetened |
4 mg |
| Jelly, sugar sweetened, all flavours, prepared |
1 mg |
| Licorice |
1060 mg |
| Licorice, allsorts |
425 mg |
| Marshmallow, plain or flavoured |
2 mg |
| Marzipan, almond paste, added sugar |
120 mg |
| Meringue, all flavours, commercial |
32 mg |
| Sherbet |
2 mg |
| Sugar confectionery, boiled |
4 mg |
| Sugar confectionery, boiled, chocolate filled |
257 mg |
| Sugar confectionery, hard varieties |
3 mg |
| Sugar confectionery, jelly varieties |
7 mg |
| Sugar confectionery, mint flavoured, hard & chewy |
3 mg |
| Sugar, confectionery and sweet spreads: Sugars and Sweeteners |
Value per 100g or per 100mL |
| Glucose, liquid or syrup |
4 mg |
| Honey |
89 mg |
| Intense sweetener, containing aspartame, powdered formulation |
6 mg |
| Intense sweetener, containing aspartame/acesulfame-potassium, tablet |
1160 mg |
| Intense sweetener, containing sucralose, powdered formulation |
6 mg |
| Sugar, brown |
300 mg |
| Sugar, raw |
21 mg |
| Sugar, white, granulated or lump |
2 mg |
| Sugar, white, icing |
2 mg |
| Sugar, white, icing mixture |
2 mg |
| Syrup, golden |
817 mg |
| Syrup, maple, pure (100% maple) |
271 mg |
| Vegetables |
Value per 100 g |
| Artichoke heart, canned in brine, drained |
180 mg |
| Artichoke, globe, boiled |
381 mg |
| Artichoke, globe, raw |
360 mg |
| Artichoke, jerusalem, peeled, boiled |
503 mg |
| Artichoke, jerusalem, peeled, raw |
520 mg |
| Asparagus, boiled |
339 mg |
| Asparagus, canned in brine, drained |
120 mg |
| Asparagus, raw |
320 mg |
| Avocado, fuerte, raw |
460 mg |
| Avocado, hass, raw |
520 mg |
| Avocado, raw |
509 mg |
| Bamboo shoot, canned in water, heated, drained |
51 mg |
| Basil, green, raw |
420 mg |
| Bean, broad, fresh, boiled, drained |
202 mg |
| Bean, broad, fresh, raw |
250 mg |
| Bean, butter, fresh, boiled, drained |
185 mg |
| Bean, butter, fresh, raw |
230 mg |
| Bean, green, fresh, boiled, drained |
80 mg |
| Bean, green, fresh, raw |
221 mg |
| Bean, green, frozen, boiled, drained |
76 mg |
| Bean, red, fresh, boiled, drained |
395 mg |
| Bean, red, fresh, raw |
490 mg |
| Beetroot, canned, drained |
116 mg |
| Beetroot, fresh, peeled, boiled, drained |
257 mg |
| Beetroot, fresh, peeled, raw |
266 mg |
| Broccoli, fresh, boiled, drained |
305 mg |
| Broccoli, fresh, microwaved |
170 mg |
| Broccoli, fresh, raw |
345 mg |
| Broccoli, frozen, boiled, drained |
170 mg |
| Brussels sprout, fresh, boiled, drained |
336 mg |
| Brussels sprout, fresh, raw |
380 mg |
| Brussels sprout, frozen, boiled, drained |
310 mg |
| Cabbage, bok choy, raw |
260 mg |
| Cabbage, bok choy, stir-fried without oil |
371 mg |
| Cabbage, chinese flowering, raw |
340 mg |
| Cabbage, chinese, raw |
250 mg |
| Cabbage, mustard, raw |
450 mg |
| Cabbage, red, boiled, drained |
422 mg |
| Cabbage, red, canned, heated, drained |
200 mg |
| Cabbage, red, raw |
450 mg |
| Cabbage, savoy, boiled, drained |
301 mg |
| Cabbage, savoy, raw |
340 mg |
| Cabbage, white, boiled, drained |
275 mg |
| Cabbage, white, raw |
293 mg |
| Capsicum, green, raw |
165 mg |
| Capsicum, green, stir-fried without oil |
184 mg |
| Capsicum, red, raw |
174 mg |
| Capsicum, red, stir-fried without oil |
193 mg |
| Carrot, baby, canned in brine, boiled, drained |
48 mg |
| Carrot, baby, peeled, boiled, drained |
203 mg |
| Carrot, baby, peeled, raw |
210 mg |
| Carrot, mature, peeled, boiled, drained |
270 mg |
| Carrot, mature, peeled, raw |
279 mg |
| Cassava, peeled, boiled, drained |
261 mg |
| Cassava, peeled, raw |
270 mg |
| Cassava, white flesh, peeled, boiled, drained |
242 mg |
| Cassava, white flesh, peeled, raw |
250 mg |
| Cassava, yellow flesh, peeled, boiled, drained |
281 mg |
| Cassava, yellow flesh, peeled, raw |
290 mg |
| Cauliflower, boiled, added cheese sauce |
197 mg |
| Cauliflower, boiled, drained |
278 mg |
| Cauliflower, raw |
297 mg |
| Celeriac, peeled, boiled, drained |
426 mg |
| Celeriac, peeled, raw |
440 mg |
| Celery, raw |
267 mg |
| Celery, stir-fried without oil |
325 mg |
| Chicory, boiled, drained |
233 mg |
| Chicory, raw |
220 mg |
| Chilli (chili), green, raw |
280 mg |
| Chilli (chili), green, stir-fried |
311 mg |
| Chilli (chili), red, raw |
300 mg |
| Chilli (chili), red, stir-fried without oil |
333 mg |
| Chives, raw |
210 mg |
| Choko, peeled, boiled, drained |
94 mg |
| Choko, peeled, raw |
88 mg |
| Coriander, fresh, leaves & stems |
520 mg |
| Cucumber, apple crystal, unpeeled, raw |
100 mg |
| Cucumber, common, peeled, raw |
97 mg |
| Cucumber, common, unpeeled, raw |
136 mg |
| Cucumber, lebanese, unpeeled, raw |
87 mg |
| Cucumber, telegraph, unpeeled, raw |
210 mg |
| Eggplant, baked without oil |
188 mg |
| Eggplant, boiled, drained |
155 mg |
| Eggplant, grilled |
267 mg |
| Eggplant, raw |
160 mg |
| Endive, raw |
190 mg |
| Fennel, boiled, drained |
296 mg |
| Fennel, raw |
280 mg |
| Garlic, peeled, raw |
510 mg |
| Garlic, peeled, stir-fried without oil |
823 mg |
| Gherkin, pickled, drained, commercial |
11 mg |
| Ginger, peeled, raw |
240 mg |
| Ginger, peeled, stir-fried without oil |
387 mg |
| Guacamole, avocado dip |
461 mg |
| Kohlrabi, peeled, boiled, drained |
478 mg |
| Kohlrabi, peeled, raw |
510 mg |
| Leek, raw |
232 mg |
| Lettuce, cos, raw |
210 mg |
| Lettuce, iceberg, raw |
205 mg |
| Lettuce, mignonette, raw |
230 mg |
| Melon, bitter, raw |
260 mg |
| Melon, hairy, raw |
250 mg |
| Mushroom, common, raw |
310 mg |
| Mushroom, common, stir-fried without oil |
585 mg |
| Mushroom, golden, Asian, canned in brine, drained |
24 mg |
| Mushroom, straw, Asian, canned in brine, drained |
25 mg |
| Olive, green or black, drained |
72 mg |
| Olive, green, pimento, stuffed, drained |
29 mg |
| Onion ring, battered, fried, beef tallow |
190 mg |
| Onion ring, battered, fried, solid vegetable oil |
190 mg |
| Onion, mature, brown skinned, peeled, raw |
163 mg |
| Onion, mature, brown skinned, peeled, stir-fried without oil |
262 mg |
| Onion, mature, white skinned, peeled, raw |
183 mg |
| Onion, mature, white skinned, peeled, stir-fried without oil |
291 mg |
| Onion, pickled, drained, commercial |
63 mg |
| Onion, spring, raw |
140 mg |
| Onion, spring, stir-fried without oil |
226 mg |
| Parsley, continental, raw |
1530 mg |
| Parsley, curly, raw |
1043 mg |
| Parsnip, peeled, baked without oil |
521 mg |
| Parsnip, peeled, boiled, drained |
414 mg |
| Parsnip, peeled, raw |
428 mg |
| Pea, green, canned in brine, boiled, drained |
120 mg |
| Pea, green, fresh, boiled, drained |
140 mg |
| Pea, green, fresh, raw |
264 mg |
| Pea, green, frozen, boiled, drained |
120 mg |
| Pickles, mustard, sweet, commercial |
61 mg |
| Potato scallop, deep-fried, salted |
298 mg |
| Potato, chips, regular, deep fried, blended oil, from take-away outlet, salted |
491 mg |
| Potato, chips, regular, deep fried, monounsaturated oil, from take-away outlet, salted |
491 mg |
| Potato, chips, regular, par-fried in animal fat, purchased frozen, baked without oil |
770 mg |
| Potato, coliban, peeled, baked |
576 mg |
| Potato, coliban, peeled, boiled |
387 mg |
| Potato, coliban, peeled, mashed with milk and butter |
291 mg |
| Potato, coliban, peeled, raw |
380 mg |
| Potato, desiree, peeled, baked |
606 mg |
| Potato, desiree, peeled, boiled |
367 mg |
| Potato, desiree, peeled, mashed with milk & butter |
305 mg |
| Potato, desiree, peeled, raw |
400 mg |
| Potato, fries, deep fried, blended oil, take-away outlet, salted |
542 mg |
| Potato, fries, deep fried, monounsaturated oil, take-away outlet, salted |
542 mg |
| Potato, gems or royals, par-fried in animal fat, purchased frozen, baked without oil |
430 mg |
| Potato, hash brown, McDonalds |
310 mg |
| Potato, mashed, dried powder |
730 mg |
| Potato, mashed, prepared from dried powder with milk & water |
136 mg |
| Potato, new, peeled, baked |
779 mg |
| Potato, new, peeled, boiled |
431 mg |
| Potato, new, peeled, mashed with milk & butter |
382 mg |
| Potato, new, peeled, raw |
514 mg |
| Potato, pale skin, peeled, baked |
695 mg |
| Potato, pale skin, peeled, boiled |
339 mg |
| Potato, pale skin, peeled, mashed with milk & butter |
346 mg |
| Potato, pale skin, peeled, raw |
459 mg |
| Potato, pontiac, peeled, baked |
576 mg |
| Potato, pontiac, peeled, boiled |
388 mg |
| Potato, pontiac, peeled, mashed with milk & butter |
291 mg |
| Potato, pontiac, peeled, raw |
380 mg |
| Potato, red skin, peeled, baked |
611 mg |
| Potato, red skin, peeled, boiled |
441 mg |
| Potato, red skin, peeled, mashed with milk & butter |
307 mg |
| Potato, red skin, peeled, raw |
403 mg |
| Potato, sebago, peeled, baked, animal fat |
616 mg |
| Potato, sebago, peeled, mashed without added ingredients |
398 mg |
| Potato, sebago, peeled, raw |
442 mg |
| Potato, sebago, unpeeled, baked |
592 mg |
| Potato, sebago, unpeeled, boiled |
290 mg |
| Pumpkin, butternut, peeled, baked |
449 mg |
| Pumpkin, butternut, peeled, boiled |
358 mg |
| Pumpkin, butternut, peeled, raw |
382 mg |
| Pumpkin, golden nugget, peeled, baked |
271 mg |
| Pumpkin, golden nugget, peeled, raw |
230 mg |
| Pumpkin, jarrahdale, peeled, baked |
233 mg |
| Pumpkin, jarrahdale, peeled, boiled |
186 mg |
| Pumpkin, jarrahdale, peeled, raw |
198 mg |
| Pumpkin, peeled, baked |
398 mg |
| Pumpkin, peeled, boiled |
317 mg |
| Pumpkin, peeled, raw |
338 mg |
| Pumpkin, queensland blue, peeled, baked |
400 mg |
| Pumpkin, queensland blue, peeled, boiled |
319 mg |
| Pumpkin, queensland blue, peeled, raw |
340 mg |
| Radish, red skinned, unpeeled, raw |
180 mg |
| Radish, white skinned, peeled, raw |
210 mg |
| Salad, bean, commercial |
140 mg |
| Salad, coleslaw, commercial |
176 mg |
| Salad, potato, commercial |
221 mg |
| Shallot, peeled, raw |
224 mg |
| Shallot, peeled, stir-fried without oil |
361 mg |
| Silverbeet, boiled, drained |
283 mg |
| Silverbeet, raw |
283 mg |
| Snowpea, boiled, drained |
387 mg |
| Snowpea, raw |
400 mg |
| Snowpea, stir-fried without oil |
500 mg |
| Spinach, English, boiled, drained |
623 mg |
| Spinach, English, raw |
623 mg |
| Spinach, frozen, boiled, drained |
280 mg |
| Spinach, water, raw |
460 mg |
| Sprout, alfalfa, raw |
58 mg |
| Sprout, bean, raw |
129 mg |
| Squash, button, boiled, drained |
150 mg |
| Squash, button, raw |
140 mg |
| Squash, scallopini, boiled, drained |
193 mg |
| Squash, scallopini, raw |
180 mg |
| Swede, peeled, boiled, drained |
300 mg |
| Swede, peeled, raw |
310 mg |
| Sweet potato, orange flesh, peeled, baked |
305 mg |
| Sweet potato, orange flesh, peeled, boiled |
242 mg |
| Sweet potato, orange flesh, peeled, raw |
250 mg |
| Sweetcorn, baby, canned in brine, heated, drained |
66 mg |
| Sweetcorn, creamed, canned, heated |
120 mg |
| Sweetcorn, fresh on cob, boiled, with salt, drained |
258 mg |
| Sweetcorn, fresh on cob, raw |
346 mg |
| Sweetcorn, kernels, canned in brine, drained |
121 mg |
| Sweetcorn, kernels, canned in brine, heated, drained |
130 mg |
| Sweetcorn, kernels, purchased frozen, boiled in brine, drained |
180 mg |
| Sweetcorn, kernels, purchased frozen, boiled, drained |
210 mg |
| Sweetcorn, kernels, purchased frozen, raw |
202 mg |
| Taro, peeled, boiled, drained |
290 mg |
| Taro, peeled, raw |
300 mg |
| Tomato, cherry, raw |
240 mg |
| Tomato, common, boiled with salt, drained |
204 mg |
| Tomato, common, raw |
214 mg |
| Tomato, hydroponic, raw |
180 mg |
| Tomato, paste, with added salt |
960 mg |
| Tomato, sundried |
3170 mg |
| Tomato, whole, canned in tomato juice |
204 mg |
| Tomato, whole, canned in tomato juice, boiled |
191 mg |
| Tomato, whole, canned in tomato juice, boiled, drained |
230 mg |
| Tomato, whole, canned in tomato juice, drained |
170 mg |
| Turnip, white, peeled, boiled, drained |
310 mg |
| Turnip, white, peeled, raw |
320 mg |
| Watercress, raw |
570 mg |
| Zucchini, golden, boiled, drained |
246 mg |
| Zucchini, golden, raw |
230 mg |
| Zucchini, green skin, boiled |
228 mg |
| Zucchini, green skin, raw |
191 mg |
| Zucchini, green skin, stir-fried without oil |
273 mg |
|
