| FOOD | Quantity for 100 gr. (3.53 oz) |
|---|
| Spices, cinnamon, ground | 53.1 (mg) |
| Spices, savory, ground | 45.7 (mg) |
| Wheat bran, crude | 42.8 (mg) |
| Spices, oregano, dried | 42.5 (mg) |
| Spices, coriander seed | 41.9 (mg) |
| Spices, caraway seed | 38 (mg) |
| Seeds, chia seeds, dried | 34.4 (mg) |
| Parsley, freeze-dried | 32.7 (mg) |
| Seeds, flaxseed | 27.3 (mg) |
| Spices, pepper, red or cayenne | 27.2 (mg) |
| Spices, bay leaf | 26.3 (mg) |
| Spices, pepper, black | 25.3 (mg) |
| Rye flour, dark | 23.8 (mg) |
| Spices, allspice, ground | 21.6 (mg) |
| Peppers, sweet, red, freeze-dried | 21.3 (mg) |
| Spices, dill seed | 21.1 (mg) |
| Rice bran, crude | 21 (mg) |
| Spices, nutmeg, ground | 20.8 (mg) |
| Spices, poppy seed | 19.5 (mg) |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added | 18.4 (mg) |
| Seeds, pumpkin and squash seeds, whole, roasted, without salt | 18.4 (mg) |
| Soybeans, mature seeds, roasted, no salt added | 17.7 (mg) |
| Seeds, sesame seed kernels, toasted, without salt added (decorticated) | 16.9 (mg) |
| Barley, pearled, raw | 15.6 (mg) |
| Oat bran, raw | 15.4 (mg) |
| Beans, white, mature seeds, raw | 15.2 (mg) |
| Spices, onion powder | 15.2 (mg) |
| Triticale flour, whole-grain | 14.6 (mg) |
| Rosemary, fresh | 14.1 (mg) |
| Thyme, fresh | 14 (mg) |
| Wheat germ, crude | 13.2 (mg) |
| Beans, adzuki, mature seeds, raw | 12.7 (mg) |
| Nuts, almonds | 12.5 (mg) |
| Bulgur, dry | 12.5 (mg) |
| Bread, reduced-calorie, rye | 12 (mg) |
| Seeds, sesame seeds, whole, dried | 11.8 (mg) |
| Seeds, sunflower seed kernels, dry roasted, without salt | 11.1 (mg) |
| Grape leaves, raw | 11 (mg) |
| Nuts, almonds, dry roasted, with salt added | 10.9 (mg) |
| Nuts, almonds, dry roasted, without salt added | 10.9 (mg) |
| Chocolate, dark, 70-85% cacao solids | 10.9 (mg) |
| Lentils, raw | 10.7 (mg) |
| Oats | 10.6 (mg) |
| Passion-fruit, (granadilla), purple, raw | 10.4 (mg) |
| Buckwheat groats, roasted, dry | 10.3 (mg) |
| Nuts, pistachio nuts, raw | 10.3 (mg) |
| Bacon bits, meatless | 10.2 (mg) |
| Barley flour or meal | 10.1 (mg) |
| Buckwheat | 10 (mg) |
| Buckwheat flour, whole-groat | 10 (mg) |
| Popcorn, microwave, regular (butter) flavor, made with palm oil | 10 (mg) |
| Bananas, dehydrated, or banana powder | 9.9 (mg) |
| Nuts, pistachio nuts, dry roasted, with salt added | 9.9 (mg) |
| Nuts, pistachio nuts, dry roasted, without salt added | 9.9 (mg) |
| Grape leaves, canned | 9.9 (mg) |
| Figs, dried, uncooked | 9.8 (mg) |
| Nuts, pecans | 9.6 (mg) |
| Peanuts, all types, oil-roasted, without salt | 9.4 (mg) |
| Peanuts, all types, oil-roasted, with salt | 9.4 (mg) |
| Cereals ready-to-eat, granola, homemade | 9 (mg) |
| Nuts, mixed nuts, dry roasted, with peanuts, without salt added | 9 (mg) |
| Spices, garlic powder | 9 (mg) |
| Seeds, sunflower seed kernels, dry roasted, with salt added | 9 (mg) |
| Artichokes, (globe or french), cooked, boiled, drained, without salt | 8.6 (mg) |
| Seeds, sunflower seed kernels, dried | 8.6 (mg) |
| Nuts, macadamia nuts, raw | 8.6 (mg) |
| Artichokes, (globe or french), cooked, boiled, drained, with salt | 8.6 (mg) |
| Peanuts, all types, raw | 8.5 (mg) |
| Nuts, chestnuts, european, raw, unpeeled | 8.1 (mg) |
| Peanut butter, chunk style, without salt | 8 (mg) |
| Peppermint, fresh | 8 (mg) |
| Dates, deglet noor | 8 (mg) |
| Chocolate, dark, 60-69% cacao solids | 8 (mg) |
| Lentils, mature seeds, cooked, boiled, without salt | 7.9 (mg) |
| Lentils, mature seeds, cooked, boiled, with salt | 7.9 (mg) |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | 7.6 (mg) |
| Nuts, brazilnuts, dried, unblanched | 7.5 (mg) |
| Bread, Multi-Grain (includes whole-grain) | 7.4 (mg) |
| Bread, pita, whole-wheat | 7.4 (mg) |
| Beans, adzuki, mature seeds, cooked, boiled, without salt | 7.3 (mg) |
| Bread, pumpernickel, toasted | 7.1 (mg) |
| Barley malt flour | 7.1 (mg) |
| Elderberries, raw | 7 (mg) |
| Chocolate, dark, 45- 59% cacao solids | 7 (mg) |
| Spearmint, fresh | 6.8 (mg) |
| Avocados, raw, California | 6.8 (mg) |
| Avocados, raw, all commercial varieties | 6.7 (mg) |
| Raspberries, raw | 6.5 (mg) |
| Bread, pumpernickel | 6.5 (mg) |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added | 6.5 (mg) |
| Seeds, pumpkin and squash seed kernels, roasted, without salt | 6.5 (mg) |
| Beans, white, mature seeds, cooked, boiled, without salt | 6.3 (mg) |
| Tortillas, ready-to-bake or -fry, corn | 6.3 (mg) |
| Beans, white, mature seeds, cooked, boiled, with salt | 6.3 (mg) |
| Soybeans, mature seeds, cooked, boiled, with salt | 6 (mg) |
| Soybeans, mature cooked, boiled, without salt | 6 (mg) |
| Avocados, raw, Florida | 5.6 (mg) |
| Peas, green, cooked, boiled, drained, with salt | 5.5 (mg) |
| Peas, green, cooked, boiled, drained, without salt | 5.5 (mg) |
| Nuts, mixed nuts, oil roasted, without peanuts, without salt added | 5.5 (mg) |
| Beans, baked, home prepared | 5.5 (mg) |
| Beans, baked, canned, with pork | 5.5 (mg) |
| Beans, baked, canned, no salt added | 5.5 (mg) |
| Guavas, common, raw | 5.4 (mg) |
| Guavas, strawberry, raw | 5.4 (mg) |
| Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | 5.4 (mg) |
| Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | 5.4 (mg) |
| Natto | 5.4 (mg) |
| Artichokes, (globe or french), raw | 5.4 (mg) |
| Blackberries, raw | 5.3 (mg) |
| Peas, green, raw | 5.1 (mg) |
| Croutons, plain | 5.1 (mg) |
| Taro, cooked, with salt | 5.1 (mg) |
| Nuts, chestnuts, european, roasted | 5.1 (mg) |
| Taro, cooked, without salt | 5.1 (mg) |
| Parsnips, raw | 4.9 (mg) |
| Bread, oat bran, toasted | 4.9 (mg) |
| Pasta, corn, cooked | 4.8 (mg) |
| Bread, wheat, toasted | 4.7 (mg) |
| Cranberries, raw | 4.6 (mg) |
| Bulgur, cooked | 4.5 (mg) |
| Bread, oat bran | 4.5 (mg) |
| Spaghetti, whole-wheat, cooked | 4.5 (mg) |
| Bread crumbs, dry, grated, plain | 4.5 (mg) |
| Oranges, raw, with peel | 4.5 (mg) |
| Blueberries, wild, frozen | 4.4 (mg) |
| Beans, baked, canned, with pork and sweet sauce | 4.4 (mg) |
| Bread, oatmeal, toasted | 4.3 (mg) |
| Bread, raisin, enriched | 4.3 (mg) |
| Gooseberries, raw | 4.3 (mg) |
| Soybeans, green, cooked, boiled, drained, with salt | 4.2 (mg) |
| Broadbeans, immature seeds, raw | 4.2 (mg) |
| Soybeans, green, cooked, boiled, drained, without salt | 4.2 (mg) |
| Muffin, blueberry, commercially prepared, low-fat | 4.2 (mg) |
| Bagel, wheat | 4.1 (mg) |
| Beans, baked, canned, plain or vegetarian | 4.1 (mg) |
| Taro, raw | 4.1 (mg) |
| Hummus, home prepared | 4 (mg) |
| Pomegranates, raw | 4 (mg) |
| Raisins, golden seedless | 4 (mg) |
| Bread, oatmeal | 4 (mg) |
| Chicory greens, raw | 4 (mg) |
| Bread, wheat | 4 (mg) |
| Bread, wheat bran | 4 (mg) |
| Mustard, prepared, yellow | 4 (mg) |
| Tofu, fried | 3.9 (mg) |
| Semolina, enriched | 3.9 (mg) |
| Grapes, muscadine, raw | 3.9 (mg) |
| Spelt, cooked | 3.9 (mg) |
| Spices, saffron | 3.9 (mg) |
| Barley, pearled, cooked | 3.8 (mg) |
| Brussels sprouts, raw | 3.8 (mg) |
| Mushrooms, Chanterelle, raw | 3.8 (mg) |
| Cocoa mix, powder | 3.7 (mg) |
| Cocoa mix, NESTLE, Hot Cocoa Mix Rich Chocolate With Marshmallows | 3.7 (mg) |
| Cake, fruitcake, commercially prepared | 3.7 (mg) |
| Parsnips, cooked, boiled, drained, without salt | 3.6 (mg) |
| Bagels, oat bran | 3.6 (mg) |
| Kohlrabi, raw | 3.6 (mg) |
| Dandelion greens, raw | 3.5 (mg) |
| Candies, milk chocolate | 3.4 (mg) |
| Beans, snap, yellow, raw | 3.4 (mg) |
| Cookies, chocolate wafers | 3.4 (mg) |
| Horseradish, prepared | 3.3 (mg) |
| Parsley, fresh | 3.3 (mg) |
| Nuts, cashew nuts, raw | 3.3 (mg) |
| Broccoli, cooked, boiled, drained, without salt | 3.3 (mg) |
| Burdock root, raw | 3.3 (mg) |
| Beans, snap, yellow, cooked, boiled, drained, without salt | 3.3 (mg) |
| Beans, snap, yellow, cooked, boiled, drained, with salt | 3.3 (mg) |
| Broccoli, cooked, boiled, drained, with salt | 3.3 (mg) |
| Olives, pickled, canned or bottled, green | 3.3 (mg) |
| Capers, canned | 3.2 (mg) |
| Beans, snap, green, cooked, boiled, drained, without salt | 3.2 (mg) |
| Potatoes, hash brown, home-prepared | 3.2 (mg) |
| Macaroni, dry, enriched | 3.2 (mg) |
| Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | 3.2 (mg) |
| Spaghetti, dry, enriched | 3.2 (mg) |
| Shallots, raw | 3.2 (mg) |
| Cauliflower, green, raw | 3.2 (mg) |
| Beans, snap, green, cooked, boiled, drained, with salt | 3.2 (mg) |
| Olives, ripe, canned (small-extra large) | 3.2 (mg) |
| Pears, raw | 3.1 (mg) |
| Peas and carrots, frozen, cooked, boiled, drained, with salt | 3.1 (mg) |
| Peas and carrots, frozen, cooked, boiled, drained, without salt | 3.1 (mg) |
| Fennel, bulb, raw | 3.1 (mg) |
| Nuts, cashew nuts, dry roasted, with salt added | 3 (mg) |
| Nuts, cashew nuts, dry roasted, without salt added | 3 (mg) |
| Carrots, cooked, boiled, drained, without salt | 3 (mg) |
| Bread sticks, plain | 3 (mg) |
| Kiwifruit, green, raw | 3 (mg) |
| Eggplant, raw | 3 (mg) |
| Carrots, cooked, boiled, drained, with salt | 3 (mg) |
| Beet greens, cooked, boiled, drained, without salt | 2.9 (mg) |
| Dock, raw | 2.9 (mg) |
| Figs, raw | 2.9 (mg) |
| Sauerkraut, canned, solids and liquids | 2.9 (mg) |
| Carrots, baby, raw | 2.9 (mg) |
| Beet greens, cooked, boiled, drained, with salt | 2.9 (mg) |
| Apples, raw, granny smith, with skin | 2.8 (mg) |
