Arthur Yee Pty Ltd
Building E Stall 19
Shipping #74
Flemington Markets - Sydney NSW
Phone: 02 9746 7204

Bananas Facts And Myths Potassium USA

Many Many foods are much higher in Potassium than bananas. Yet you never hear warnings 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

Home

Main Menu

Contact

Main Office: 02 9746 7204
(5am - 11am Mon-Fri)
Current time in Sydney is: