| FOOD | Quantity for 100 gr. (3.53 oz) |
|---|
| Nuts, brazilnuts, dried, unblanched | 1917 (mg) |
| Lamb, variety meats and by-products, liver, cooked, braised | 111.4 (mg) |
| Mollusks, whelk, unspecified, cooked, moist heat | 89.6 (mg) |
| Mollusks, octopus, common, cooked, moist heat | 89.6 (mg) |
| Semolina, enriched | 89.4 (mg) |
| Chicken, liver, all classes, cooked, pan-fried | 88.2 (mg) |
| Fish, tuna, light, canned in water, without salt, drained solids | 80.4 (mg) |
| Seeds, sunflower seed kernels, dry roasted, without salt | 79.3 (mg) |
| Seeds, sunflower seed kernels, dry roasted, with salt added | 79.3 (mg) |
| Wheat germ, crude | 79.2 (mg) |
| Wheat bran, crude | 77.6 (mg) |
| Fish, tuna, light, canned in oil, without salt, drained solids | 76 (mg) |
| Fish, anchovy, european, canned in oil, drained solids | 68.1 (mg) |
| Pork, fresh, variety meats and by-products, liver, cooked, braised | 67.5 (mg) |
| Mollusks, oyster, eastern, cooked, breaded and fried | 66.5 (mg) |
| Fish, caviar, black and red, granular | 65.5 (mg) |
| Macaroni, dry, enriched | 63.2 (mg) |
| Spaghetti, dry, enriched | 63.2 (mg) |
| Pork, cured, bacon, cooked, baked | 59 (mg) |
| Seeds, chia seeds, dried | 55.2 (mg) |
| Seeds, sunflower seed kernels, dried | 53 (mg) |
| Fish, sardine, Atlantic, canned in oil, drained solids with bone | 52.7 (mg) |
| Emu, full rump, cooked, broiled | 52.1 (mg) |
| Fish, mackerel, Atlantic, cooked, dry heat | 51.6 (mg) |
| Beef, variety meats and by-products, lungs, cooked, braised | 50.3 (mg) |
| Pork, fresh, loin, whole, separable lean only, cooked, braised | 48.2 (mg) |
| Crustaceans, crab, dungeness, cooked, moist heat | 47.6 (mg) |
| Crustaceans, shrimp, mixed species, canned | 47.5 (mg) |
| Fish, tuna, fresh, bluefin, cooked, dry heat | 46.8 (mg) |
| Fish, ling, cooked, dry heat | 46.8 (mg) |
| Fish, mackerel, king, cooked, dry heat | 46.8 (mg) |
| Fish, salmon, Atlantic, wild, cooked, dry heat | 46.8 (mg) |
| Fish, herring, Atlantic, cooked, dry heat | 46.8 (mg) |
| Ostrich, oyster, cooked | 46.5 (mg) |
| Waffles, plain, prepared from recipe | 46.2 (mg) |
| Fish, salmon, coho, wild, cooked, moist heat | 46.2 (mg) |
| Pate, chicken liver, canned | 46.1 (mg) |
| Emu, fan fillet, cooked, broiled | 46.1 (mg) |
| Oat bran, raw | 45.2 (mg) |
| Pork, fresh, blade, (chops), boneless, separable lean and fat, cooked, broiled | 44.6 (mg) |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised | 44.1 (mg) |
| Fish, mackerel, Atlantic, raw | 44.1 (mg) |
| Bread, pita, whole-wheat | 44 (mg) |
| Pate de foie gras, canned (goose liver pate), smoked | 44 (mg) |
| Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised | 43.3 (mg) |
| Wheat, sprouted | 42.5 (mg) |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled | 41.8 (mg) |
| Crustaceans, shrimp, mixed species, cooked, breaded and fried | 41.7 (mg) |
| Game meat, bison, chuck, shoulder clod, separable lean only, 3-5 lb roast, cooked, braised | 41.7 (mg) |
| Pate, liver, not specified, canned | 41.6 (mg) |
| Fish, tuna salad | 41.2 (mg) |
| Fish, whiting, mixed species, cooked, dry heat | 41.1 (mg) |
| Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone | 40.6 (mg) |
| Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried | 40.5 (mg) |
| Bratwurst, pork, cooked | 39.7 (mg) |
| Game meat, rabbit, domesticated, composite of cuts, cooked, roasted | 38.5 (mg) |
| Turkey, all classes, leg, meat and skin, cooked, roasted | 37.8 (mg) |
| Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | 37.8 (mg) |
| Barley, pearled, raw | 37.7 (mg) |
| Barley flour or meal | 37.7 (mg) |
| Barley malt flour | 37.7 (mg) |
| Croutons, plain | 37.5 (mg) |
| Bread sticks, plain | 37.5 (mg) |
| Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, braised | 37 (mg) |
| Crustaceans, crayfish, mixed species, wild, cooked, moist heat | 36.7 (mg) |
| Ostrich, top loin, cooked | 36.6 (mg) |
| Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | 36.6 (mg) |
| Ostrich, inside leg, cooked | 36.5 (mg) |
| Fish, tuna, fresh, bluefin, raw | 36.5 (mg) |
| Fish, anchovy, european, raw | 36.5 (mg) |
| Fish, ling, raw | 36.5 (mg) |
| Fish, salmon, Atlantic, wild, raw | 36.5 (mg) |
| Fish, shark, mixed species, raw | 36.5 (mg) |
| Beef, variety meats and by-products, liver, cooked, braised | 36.1 (mg) |
| Mollusks, oyster, eastern, canned | 35.8 (mg) |
| Pork, fresh, ground, cooked | 35.4 (mg) |
| Seeds, sesame seeds, whole, dried | 34.4 (mg) |
| Seeds, sesame seed kernels, toasted, without salt added (decorticated) | 34.4 (mg) |
| Bagels, oat bran | 34.2 (mg) |
| Fish, shark, mixed species, cooked, batter-dipped and fried | 34 (mg) |
| Ostrich, ground, cooked, pan-broiled | 33.5 (mg) |
| Mustard, prepared, yellow | 33.5 (mg) |
| Bread, wheat, toasted | 33.4 (mg) |
| Egg, whole, cooked, fried | 33.1 (mg) |
| Bread, oat bran, toasted | 33 (mg) |
| Bread, Multi-Grain (includes whole-grain) | 32.9 (mg) |
| Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | 32.8 (mg) |
| Fish, flatfish (flounder and sole species), cooked, dry heat | 32.6 (mg) |
| Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled | 32.4 (mg) |
| Fish, salmon, chinook, smoked | 32.4 (mg) |
| Parsley, freeze-dried | 32.3 (mg) |
| Salami, cooked, beef and pork | 31.3 (mg) |
| Bagels, cinnamon-raisin | 31 (mg) |
| Bread, wheat bran | 31 (mg) |
| Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | 30.9 (mg) |
| Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | 30.8 (mg) |
| Egg, whole, cooked, hard-boiled | 30.8 (mg) |
| Turkey, whole, meat only, cooked, roasted | 30.7 (mg) |
| Egg, whole, raw, fresh | 30.7 (mg) |
| Bagels, egg | 30.6 (mg) |
| Egg, whole, cooked, poached | 30.6 (mg) |
| Lamb, domestic, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | 30.6 (mg) |
| Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | 30.3 (mg) |
| Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | 30.3 (mg) |
| Turkey, all classes, light meat, cooked, roasted | 30.2 (mg) |
| Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | 30 (mg) |
| Bread, oat bran | 30 (mg) |
| Turkey, whole, meat and skin, cooked, roasted | 29.8 (mg) |
| Turkey from whole, light meat, meat and skin, cooked, roasted | 29.3 (mg) |
| Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour | 29.1 (mg) |
| Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | 28.9 (mg) |
| Mollusks, clam, mixed species, cooked, breaded and fried | 28.9 (mg) |
| Bread, wheat | 28.8 (mg) |
| Bagel, wheat | 28.7 (mg) |
| Tofu, fried | 28.5 (mg) |
| Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | 28.5 (mg) |
| Cheese, cheddar | 28.3 (mg) |
| Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | 28.1 (mg) |
| Bread, reduced-calorie, rye | 27.9 (mg) |
| Frankfurter, pork | 27.8 (mg) |
| Cereals ready-to-eat, granola, homemade | 27.8 (mg) |
| Lamb, ground, cooked, broiled | 27.7 (mg) |
| Couscous, cooked | 27.5 (mg) |
| Mollusks, snail, raw | 27.4 (mg) |
| Milk, dry, nonfat, calcium reduced | 27.3 (mg) |
| Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/8" fat, choice, cooked | 27.2 (mg) |
| Bread, italian | 27.2 (mg) |
| Bread, pita, white, enriched | 27.1 (mg) |
| Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | 27 (mg) |
| Bread, pumpernickel, toasted | 26.9 (mg) |
| Lamb, domestic, rib, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | 26.9 (mg) |
| Croissants, cheese | 26.8 (mg) |
| Bread, oatmeal, toasted | 26.7 (mg) |
| Fast foods, hotdog, plain | 26.5 (mg) |
| Chicken, broilers or fryers, leg, meat only, cooked, stewed | 26.5 (mg) |
| Spaghetti, cooked, unenriched, with added salt | 26.4 (mg) |
| Macaroni, cooked, enriched | 26.4 (mg) |
| Spaghetti, cooked, unenriched, without added salt | 26.4 (mg) |
| Chicken, broilers or fryers, light meat, meat only, cooked, fried | 26.2 (mg) |
| Spices, coriander seed | 26.2 (mg) |
| McDONALD'S, Hamburger | 26.2 (mg) |
| Spaghetti, whole-wheat, cooked | 25.9 (mg) |
| Egg, whole, cooked, omelet | 25.8 (mg) |
| Chicken, broilers or fryers, leg, meat and skin, cooked, roasted | 25.7 (mg) |
| Goose, domesticated, meat only, cooked, roasted | 25.5 (mg) |
| Seeds, flaxseed | 25.4 (mg) |
| Chicken, broilers or fryers, wing, meat only, cooked, fried | 25.4 (mg) |
| Bread crumbs, dry, grated, plain | 25.2 (mg) |
| Chicken, broilers or fryers, leg, meat only, cooked, roasted | 25.2 (mg) |
| BURGER KING, Hamburger | 24.9 (mg) |
| Chicken, broilers or fryers, wing, meat only, cooked, roasted | 24.7 (mg) |
| Bread, oatmeal | 24.6 (mg) |
| Beef, brisket, whole, separable lean only, trimmed to 0" fat, all grades, cooked, braised | 24.5 (mg) |
| Bread, pumpernickel | 24.5 (mg) |
| Chicken, broilers or fryers, light meat, meat only, cooked, roasted | 24.4 (mg) |
| Chicken, broilers or fryers, light meat, meat and skin, cooked, roasted | 24.1 (mg) |
| Noodles, egg, cooked, enriched | 23.9 (mg) |
| Chicken, broilers or fryers, meat and skin, cooked, roasted | 23.9 (mg) |
| Spices, garlic powder | 23.9 (mg) |
| Beef, brisket, whole, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | 23.3 (mg) |
| Frankfurter, chicken | 23 (mg) |
| Croissants, butter | 22.7 (mg) |
| Cheese, parmesan, hard | 22.5 (mg) |
| Duck, domesticated, meat only, cooked, roasted | 22.4 (mg) |
| Chicken, broilers or fryers, light meat, meat only, cooked, stewed | 22.3 (mg) |
| Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | 22.2 (mg) |
| Spaghetti, spinach, cooked | 22.1 (mg) |
| Chicken, broilers or fryers, meat only, roasted | 22 (mg) |
| Beef, variety meats and by-products, brain, cooked, simmered | 21.8 (mg) |
| Goose, domesticated, meat and skin, cooked, roasted | 21.8 (mg) |
| Chicken, broilers or fryers, light meat, meat and skin, cooked, stewed | 21.2 (mg) |
| Beef, grass-fed, strip steaks, lean only, raw | 21.1 (mg) |
| Chicken, broilers or fryers, meat only, stewed | 20.9 (mg) |
| Chicken, broilers or fryers, leg, meat and skin, cooked, fried, flour | 20.8 (mg) |
| Pheasant, cooked, total edible | 20.7 (mg) |
| Chicken, broilers or fryers, dark meat, meat only, cooked, fried | 20.5 (mg) |
| BURGER KING, DOUBLE WHOPPER, no cheese | 20.1 (mg) |
| Duck, domesticated, meat and skin, cooked, roasted | 20 (mg) |
| Ham, minced | 20 (mg) |
| Bread, raisin, enriched | 20 (mg) |
| Nuts, cashew nuts, raw | 19.9 (mg) |
| Chicken, broilers or fryers, back, meat only, cooked, fried | 19.9 (mg) |
| Bread, cheese | 19.8 (mg) |
| Beef, cured, smoked, chopped beef | 19.7 (mg) |
| Veal, variety meats and by-products, liver, cooked, braised | 19.3 (mg) |
| Bratwurst, veal, cooked | 19.2 (mg) |
| Soybeans, mature seeds, roasted, no salt added | 19.1 (mg) |
| Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked | 19.1 (mg) |
| Chicken, broilers or fryers, leg, meat and skin, cooked, stewed | 18.9 (mg) |
| Lamb, ground, raw | 18.8 (mg) |
| Chicken, broilers or fryers, leg, meat only, cooked, fried | 18.8 (mg) |
| Frankfurter, beef, pork, and turkey, fat free | 18.7 (mg) |
| Pork, fresh, variety meats and by-products, brain, cooked, braised | 18.5 (mg) |
| BURGER KING, WHOPPER, with cheese | 18.4 (mg) |
| BURGER KING, WHOPPER, no cheese | 18.2 (mg) |
| Rye flour, dark | 18 (mg) |
| Muffins, plain, prepared from recipe, made with low fat (2%) milk | 18 (mg) |
| Chicken, broilers or fryers, meat and skin, cooked, stewed | 18 (mg) |
| Chicken, broilers or fryers, dark meat, meat only, cooked, roasted | 18 (mg) |
| Restaurant, Italian, lasagna with meat | 18 (mg) |
