| FOOD | Quantity for 100 gr. (3.53 oz) |
|---|
| Rice bran, crude | 781 (mg) |
| Wheat bran, crude | 611 (mg) |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added | 550 (mg) |
| Seeds, pumpkin and squash seed kernels, roasted, without salt | 550 (mg) |
| Seeds, flaxseed | 392 (mg) |
| Spices, savory, ground | 377 (mg) |
| Nuts, brazilnuts, dried, unblanched | 376 (mg) |
| Parsley, freeze-dried | 372 (mg) |
| Seeds, sesame seeds, whole, dried | 351 (mg) |
| Spices, poppy seed | 347 (mg) |
| Seeds, sesame seed kernels, toasted, without salt added (decorticated) | 346 (mg) |
| Seeds, chia seeds, dried | 335 (mg) |
| Spices, coriander seed | 330 (mg) |
| Seeds, sunflower seed kernels, dried | 325 (mg) |
| Fish, caviar, black and red, granular | 300 (mg) |
| Nuts, cashew nuts, raw | 292 (mg) |
| Nuts, almonds, dry roasted, with salt added | 279 (mg) |
| Nuts, almonds, dry roasted, without salt added | 279 (mg) |
| Nuts, almonds | 270 (mg) |
| Spices, oregano, dried | 270 (mg) |
| Spices, saffron | 264 (mg) |
| Seeds, pumpkin and squash seeds, whole, roasted, with salt added | 262 (mg) |
| Seeds, pumpkin and squash seeds, whole, roasted, without salt | 262 (mg) |
| Nuts, cashew nuts, dry roasted, with salt added | 260 (mg) |
| Nuts, cashew nuts, dry roasted, without salt added | 260 (mg) |
| Spices, caraway seed | 258 (mg) |
| Spices, dill seed | 256 (mg) |
| Buckwheat flour, whole-groat | 251 (mg) |
| Nuts, mixed nuts, oil roasted, without peanuts, without salt added | 251 (mg) |
| Mollusks, snail, raw | 250 (mg) |
| Wheat germ, crude | 239 (mg) |
| Oat bran, raw | 235 (mg) |
| Buckwheat | 231 (mg) |
| Chocolate, dark, 70-85% cacao solids | 228 (mg) |
| Nuts, mixed nuts, dry roasted, with peanuts, without salt added | 225 (mg) |
| Buckwheat groats, roasted, dry | 221 (mg) |
| Beans, white, mature seeds, raw | 190 (mg) |
| Peppers, sweet, red, freeze-dried | 188 (mg) |
| Spices, nutmeg, ground | 183 (mg) |
| Oats | 177 (mg) |
| Peanuts, all types, oil-roasted, without salt | 176 (mg) |
| Chocolate, dark, 60-69% cacao solids | 176 (mg) |
| Peanuts, all types, oil-roasted, with salt | 176 (mg) |
| Cereals ready-to-eat, granola, homemade | 175 (mg) |
| Mollusks, whelk, unspecified, cooked, moist heat | 172 (mg) |
| Spices, pepper, black | 171 (mg) |
| Peanuts, all types, raw | 168 (mg) |
| Bulgur, dry | 164 (mg) |
| Thyme, fresh | 160 (mg) |
| Peanut butter, chunk style, without salt | 160 (mg) |
| Rye flour, dark | 160 (mg) |
| Triticale flour, whole-grain | 153 (mg) |
| Spices, pepper, red or cayenne | 152 (mg) |
| Chocolate, dark, 45- 59% cacao solids | 146 (mg) |
| Soybeans, mature seeds, roasted, no salt added | 145 (mg) |
| Spices, allspice, ground | 135 (mg) |
| Nuts, macadamia nuts, raw | 130 (mg) |
| Triticale | 130 (mg) |
| Seeds, sunflower seed kernels, dry roasted, without salt | 129 (mg) |
| Seeds, sunflower seed kernels, dry roasted, with salt added | 129 (mg) |
| Beans, adzuki, mature seeds, raw | 127 (mg) |
| Nuts, pecans | 121 (mg) |
| Nuts, pistachio nuts, raw | 121 (mg) |
| Seaweed, kelp, raw | 121 (mg) |
| Spices, bay leaf | 120 (mg) |
| Natto | 115 (mg) |
| Spices, onion powder | 113 (mg) |
| Popcorn, microwave, regular (butter) flavor, made with palm oil | 110 (mg) |
| Nuts, pistachio nuts, dry roasted, with salt added | 109 (mg) |
| Nuts, pistachio nuts, dry roasted, without salt added | 109 (mg) |
| Bananas, dehydrated, or banana powder | 108 (mg) |
| Dock, raw | 103 (mg) |
| Barley malt flour | 97 (mg) |
| Fish, mackerel, Atlantic, cooked, dry heat | 97 (mg) |
| Barley flour or meal | 96 (mg) |
| Grape leaves, raw | 95 (mg) |
| Bacon bits, meatless | 95 (mg) |
| Rosemary, fresh | 91 (mg) |
| Spinach, cooked, boiled, drained, with salt | 87 (mg) |
| Spinach, cooked, boiled, drained, without salt | 87 (mg) |
| Soybeans, mature seeds, cooked, boiled, with salt | 86 (mg) |
| Soybeans, mature cooked, boiled, without salt | 86 (mg) |
| Cocoa mix, powder | 83 (mg) |
| Falafel, home-prepared | 82 (mg) |
| Wheat, sprouted | 82 (mg) |
| Fish, ling, cooked, dry heat | 81 (mg) |
| Bread, wheat bran | 81 (mg) |
| Peppermint, fresh | 80 (mg) |
| Coffee, brewed, espresso, restaurant-prepared, decaffeinated | 80 (mg) |
| Coffee, brewed, espresso, restaurant-prepared | 80 (mg) |
| Barley, pearled, raw | 79 (mg) |
| Spinach, raw | 79 (mg) |
| Bread, Multi-Grain (includes whole-grain) | 78 (mg) |
| Spices, garlic powder | 77 (mg) |
| Fish, mackerel, Atlantic, raw | 76 (mg) |
| Tortillas, ready-to-bake or -fry, corn | 72 (mg) |
| Bread, pita, whole-wheat | 69 (mg) |
| Fish, anchovy, european, canned in oil, drained solids | 69 (mg) |
| Beet greens, cooked, boiled, drained, without salt | 68 (mg) |
| Figs, dried, uncooked | 68 (mg) |
| Purslane, raw | 68 (mg) |
| Beet greens, cooked, boiled, drained, with salt | 68 (mg) |
| Purslane, cooked, boiled, drained, without salt | 67 (mg) |
| Seaweed, agar, raw | 67 (mg) |
| Fish, tuna, fresh, bluefin, cooked, dry heat | 64 (mg) |
| Quinoa, cooked | 64 (mg) |
| Basil, fresh | 64 (mg) |
| Spearmint, fresh | 63 (mg) |
| Apricots, dehydrated (low-moisture), sulfured, uncooked | 63 (mg) |
| Candies, milk chocolate | 63 (mg) |
| Beans, white, mature seeds, cooked, boiled, without salt | 63 (mg) |
| Fish, ling, raw | 63 (mg) |
| Beans, white, mature seeds, cooked, boiled, with salt | 63 (mg) |
| Spaghetti, spinach, cooked | 62 (mg) |
| Tofu, fried | 60 (mg) |
| Milk, dry, nonfat, calcium reduced | 60 (mg) |
| Soybeans, green, cooked, boiled, drained, with salt | 60 (mg) |
| Bread, pumpernickel, toasted | 60 (mg) |
| Mollusks, octopus, common, cooked, moist heat | 60 (mg) |
| Soybeans, green, cooked, boiled, drained, without salt | 60 (mg) |
| Soybeans, mature seeds, sprouted, cooked, steamed | 60 (mg) |
| Spices, cinnamon, ground | 60 (mg) |
| Artichokes, (globe or french), raw | 60 (mg) |
| Bread, wheat, toasted | 59 (mg) |
| Mollusks, oyster, eastern, cooked, breaded and fried | 58 (mg) |
| Crustaceans, crab, dungeness, cooked, moist heat | 58 (mg) |
| Peas, mature seeds, sprouted, raw | 56 (mg) |
| Spinach, canned, no salt added, solids and liquids | 56 (mg) |
| Dill weed, fresh | 55 (mg) |
| Mollusks, oyster, eastern, canned | 54 (mg) |
| Nuts, chestnuts, european, boiled and steamed | 54 (mg) |
| Bread, pumpernickel | 54 (mg) |
| Cheese, goat, hard type | 54 (mg) |
| Macaroni, dry, enriched | 53 (mg) |
| Spaghetti, dry, enriched | 53 (mg) |
| Cookies, chocolate wafers | 53 (mg) |
| Borage, raw | 52 (mg) |
| Beans, adzuki, mature seeds, cooked, boiled, without salt | 52 (mg) |
| Bagel, wheat | 51 (mg) |
| Buckwheat groats, roasted, cooked | 51 (mg) |
| Fish, tuna, fresh, bluefin, raw | 50 (mg) |
| Parsley, fresh | 50 (mg) |
| Spelt, cooked | 49 (mg) |
| Fish, shark, mixed species, raw | 49 (mg) |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | 48 (mg) |
| Mustard, prepared, yellow | 48 (mg) |
| Semolina, enriched | 47 (mg) |
| Arugula, raw | 47 (mg) |
| Lentils, raw | 47 (mg) |
| Bread, wheat | 45 (mg) |
| Cheese, parmesan, hard | 44 (mg) |
| Millet, cooked | 44 (mg) |
| Rice, brown, medium-grain, cooked | 44 (mg) |
| Radish seeds, sprouted, raw | 44 (mg) |
| Dates, deglet noor | 43 (mg) |
| Beans, baked, home prepared | 43 (mg) |
| Bread crumbs, dry, grated, plain | 43 (mg) |
| Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | 43 (mg) |
| Ginger root, raw | 43 (mg) |
| Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | 43 (mg) |
| Fish, shark, mixed species, cooked, batter-dipped and fried | 43 (mg) |
| Artichokes, (globe or french), cooked, boiled, drained, without salt | 42 (mg) |
| Fish, whitefish, mixed species, cooked, dry heat | 42 (mg) |
| Chives, raw | 42 (mg) |
| Artichokes, (globe or french), cooked, boiled, drained, with salt | 42 (mg) |
| Fish, mackerel, king, cooked, dry heat | 41 (mg) |
| Bread, oatmeal, toasted | 41 (mg) |
| Fish, anchovy, european, raw | 41 (mg) |
| Fish, herring, Atlantic, cooked, dry heat | 41 (mg) |
| Crustaceans, shrimp, mixed species, cooked, breaded and fried | 40 (mg) |
| Cookies, brownies, dry mix, regular | 40 (mg) |
| Peas, green, cooked, boiled, drained, with salt | 39 (mg) |
| Peas, green, cooked, boiled, drained, without salt | 39 (mg) |
| Burdock root, cooked, boiled, drained, without salt | 39 (mg) |
| Burdock root, cooked, boiled, drained, with salt | 39 (mg) |
| Fish, sardine, Atlantic, canned in oil, drained solids with bone | 39 (mg) |
| Broadbeans, immature seeds, raw | 38 (mg) |
| Fish, bass, freshwater, mixed species, cooked, dry heat | 38 (mg) |
| Burdock root, raw | 38 (mg) |
| Fish, carp, cooked, dry heat | 38 (mg) |
| Cheese, parmesan, dry grated, reduced fat | 38 (mg) |
| Cress, garden, raw | 38 (mg) |
| Fish, salmon, Atlantic, wild, cooked, dry heat | 37 (mg) |
| Bread, oatmeal | 37 (mg) |
| Corn, sweet, yellow, raw | 37 (mg) |
| Lentils, sprouted, raw | 37 (mg) |
| Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | 37 (mg) |
| Okra, cooked, boiled, drained, without salt | 36 (mg) |
| Okra, cooked, boiled, drained, with salt | 36 (mg) |
| Pasta, corn, cooked | 36 (mg) |
| Lentils, mature seeds, cooked, boiled, without salt | 36 (mg) |
| Dandelion greens, raw | 36 (mg) |
| Lentils, mature seeds, cooked, boiled, with salt | 36 (mg) |
| Raisins, golden seedless | 35 (mg) |
| Potatoes, hash brown, home-prepared | 35 (mg) |
| Bread, oat bran | 35 (mg) |
| Fish, salmon, coho, wild, cooked, moist heat | 35 (mg) |
| Doughnuts, cake-type, chocolate, sugared or glazed | 34 (mg) |
| Bread, oat bran, toasted | 34 (mg) |
| Beans, baked, canned, with pork | 34 (mg) |
