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