| FOOD | Quantity for 100 gr. (3.53 oz) |
|---|
| Peppers, sweet, red, freeze-dried | 77261 (IU) |
| Veal, variety meats and by-products, liver, cooked, braised | 70564 (IU) |
| Parsley, freeze-dried | 63240 (IU) |
| Spices, pepper, red or cayenne | 41610 (IU) |
| Beef, variety meats and by-products, liver, cooked, braised | 31714 (IU) |
| Grape leaves, raw | 27521 (IU) |
| Lamb, variety meats and by-products, liver, cooked, braised | 24945 (IU) |
| Carrot juice, canned | 19124 (IU) |
| Pork, fresh, variety meats and by-products, liver, cooked, braised | 17997 (IU) |
| Carrots, cooked, boiled, drained, without salt | 17033 (IU) |
| Carrots, cooked, boiled, drained, with salt | 17033 (IU) |
| Carrots, raw | 16706 (IU) |
| Sweet potato, cooked, boiled, without skin, with salt | 15740 (IU) |
| Chicken, liver, all classes, cooked, pan-fried | 14378 (IU) |
| Carrots, baby, raw | 13790 (IU) |
| Apricots, dehydrated (low-moisture), sulfured, uncooked | 12669 (IU) |
| Spinach, cooked, boiled, drained, with salt | 10481 (IU) |
| Spinach, cooked, boiled, drained, without salt | 10481 (IU) |
| Dandelion greens, raw | 10161 (IU) |
| Peas and carrots, frozen, cooked, boiled, drained, with salt | 9514 (IU) |
| Peas and carrots, frozen, cooked, boiled, drained, without salt | 9514 (IU) |
| Spinach, raw | 9377 (IU) |
| Pumpkin, raw | 8513 (IU) |
| Parsley, fresh | 8424 (IU) |
| Dill weed, fresh | 7718 (IU) |
| Beet greens, cooked, boiled, drained, without salt | 7654 (IU) |
| Beet greens, cooked, boiled, drained, with salt | 7654 (IU) |
| Lettuce, green leaf, raw | 7405 (IU) |
| Cornsalad, raw | 7092 (IU) |
| Cress, garden, raw | 6917 (IU) |
| Coriander (cilantro) leaves, raw | 6748 (IU) |
| Spinach, canned, no salt added, solids and liquids | 6432 (IU) |
| Spices, bay leaf | 6185 (IU) |
| Pumpkin, cooked, boiled, drained, with salt | 5755 (IU) |
| Pumpkin, cooked, boiled, drained, without salt | 5755 (IU) |
| Chicory greens, raw | 5717 (IU) |
| Basil, fresh | 5275 (IU) |
| Grape leaves, canned | 5253 (IU) |
| Seaweed, laver, raw | 5202 (IU) |
| Spices, savory, ground | 5130 (IU) |
| Thyme, fresh | 4751 (IU) |
| Cress, garden, cooked, boiled, drained, without salt | 4649 (IU) |
| Broccoli raab, cooked | 4533 (IU) |
| Cabbage, chinese (pak-choi), raw | 4468 (IU) |
| Chives, raw | 4353 (IU) |
| Peppermint, fresh | 4248 (IU) |
| Borage, raw | 4200 (IU) |
| Spearmint, fresh | 4054 (IU) |
| Dock, raw | 4000 (IU) |
| Margarine, regular, hard, soybean (hydrogenated) | 3577 (IU) |
| Pie, pumpkin, commercially prepared | 3434 (IU) |
| Pate de foie gras, canned (goose liver pate), smoked | 3333 (IU) |
| Pate, liver, not specified, canned | 3300 (IU) |
| Peppers, sweet, red, raw | 3131 (IU) |
| Broccoli, flower clusters, raw | 3000 (IU) |
| Peppers, sweet, red, cooked, boiled, drained, without salt | 2941 (IU) |
| Peppers, sweet, red, cooked, boiled, drained, with salt | 2941 (IU) |
| Rosemary, fresh | 2924 (IU) |
| Peppers, sweet, red, sauteed | 2760 (IU) |
| Broccoli raab, raw | 2622 (IU) |
| Fish, tuna, fresh, bluefin, cooked, dry heat | 2520 (IU) |
| Butter, without salt | 2499 (IU) |
| Butter, whipped, with salt | 2499 (IU) |
| Soup, chicken rice, canned, chunky, ready-to-serve | 2418 (IU) |
| Arugula, raw | 2373 (IU) |
| Fish, tuna, fresh, bluefin, raw | 2183 (IU) |
| Soup, chicken vegetable, canned, condensed | 2136 (IU) |
| Apricots, raw | 1926 (IU) |
| Purslane, cooked, boiled, drained, without salt | 1852 (IU) |
| Cheese, goat, hard type | 1745 (IU) |
| Spices, oregano, dried | 1701 (IU) |
| Leeks, (bulb and lower leaf-portion), raw | 1667 (IU) |
| Broccoli, chinese, cooked | 1638 (IU) |
| Broccoli, cooked, boiled, drained, without salt | 1548 (IU) |
| Broccoli, cooked, boiled, drained, with salt | 1548 (IU) |
| Cheese, goat, semisoft type | 1464 (IU) |
| Cheese, cream | 1343 (IU) |
| Purslane, raw | 1320 (IU) |
| Apricot nectar, canned, without added ascorbic acid | 1316 (IU) |
| Cherries, sour, red, raw | 1283 (IU) |
| Passion-fruit, (granadilla), purple, raw | 1272 (IU) |
| Restaurant, Chinese, beef and vegetables | 1262 (IU) |
| Peppers, hot chili, green, raw | 1179 (IU) |
| Grapefruit, raw, pink and red, all areas | 1150 (IU) |
| Cabbage, red, raw | 1116 (IU) |
| Mangos, raw | 1082 (IU) |
| Cheese, caraway | 1054 (IU) |
| Cheese, roquefort | 1047 (IU) |
| Cheese, goat, soft type | 1033 (IU) |
| Asparagus, cooked, boiled, drained | 1006 (IU) |
| Cheese, cheddar | 994 (IU) |
| Cheese, colby | 994 (IU) |
| Fennel, bulb, raw | 963 (IU) |
| Peppers, hot chili, red, raw | 952 (IU) |
| Papayas, raw | 950 (IU) |
| Grapefruit, raw, pink and red and white, all areas | 927 (IU) |
| Fish, caviar, black and red, granular | 905 (IU) |
| Cherries, sour, red, frozen, unsweetened | 870 (IU) |
| Fish, mackerel, king, cooked, dry heat | 839 (IU) |
| Tomatoes, red, ripe, raw, year round average | 833 (IU) |
| Cheese, edam | 825 (IU) |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | 812 (IU) |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | 812 (IU) |
| Croissants, cheese | 805 (IU) |
| Peas, green, cooked, boiled, drained, with salt | 801 (IU) |
| Peas, green, cooked, boiled, drained, without salt | 801 (IU) |
| Egg, whole, cooked, fried | 787 (IU) |
| Cheese, parmesan, hard | 781 (IU) |
| Asparagus, canned, no salt added, solids and liquids | 776 (IU) |
| Brussels sprouts, cooked, boiled, drained, without salt | 775 (IU) |
| Brussels sprouts, cooked, boiled, drained, with salt | 775 (IU) |
| Acerola, (west indian cherry), raw | 767 (IU) |
| Peas, green, raw | 765 (IU) |
| Asparagus, raw | 756 (IU) |
| Brussels sprouts, raw | 754 (IU) |
| Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) | 754 (IU) |
| Croissants, butter | 744 (IU) |
| Cherries, sour, red, canned, light syrup pack, solids and liquids | 726 (IU) |
| Pate, chicken liver, canned | 724 (IU) |
| Cheese, blue | 721 (IU) |
| Cherries, sour, red, canned, heavy syrup pack, solids and liquids | 714 (IU) |
| Beans, snap, green, cooked, boiled, drained, without salt | 700 (IU) |
| Beans, snap, green, cooked, boiled, drained, with salt | 700 (IU) |
| Beans, snap, green, raw | 690 (IU) |
| Cream, whipped, cream topping, pressurized | 685 (IU) |
| Tangerines, (mandarin oranges), raw | 681 (IU) |
| Cheese, mozzarella, whole milk | 676 (IU) |
| Cream, fluid, light (coffee cream or table cream) | 656 (IU) |
| Tomatoes, green, raw | 642 (IU) |
| Restaurant, Chinese, chicken and vegetables | 630 (IU) |
| Guavas, common, raw | 624 (IU) |
| Broccoli, raw | 623 (IU) |
| Egg, whole, cooked, omelet | 617 (IU) |
| Cheese, parmesan, dry grated, reduced fat | 605 (IU) |
| Elderberries, raw | 600 (IU) |
| Cheese, brie | 592 (IU) |
| Watermelon, raw | 569 (IU) |
| Cheese, gouda | 563 (IU) |
| Restaurant, Italian, lasagna with meat | 550 (IU) |
| Spices, pepper, black | 547 (IU) |
| Egg, whole, raw, fresh | 540 (IU) |
| Spices, allspice, ground | 540 (IU) |
| Egg, whole, cooked, poached | 538 (IU) |
| Spices, saffron | 530 (IU) |
| Egg, whole, cooked, hard-boiled | 520 (IU) |
| Tomato products, canned, puree, without salt added | 510 (IU) |
| Tomato products, canned, puree, with salt added | 510 (IU) |
| Acerola juice, raw | 509 (IU) |
| Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, heavy syrup, solids and liquids | 504 (IU) |
| Lettuce, iceberg (includes crisphead types), raw | 502 (IU) |
| Tomatoes, red, ripe, cooked | 489 (IU) |
| Tomato juice, canned, without salt added | 450 (IU) |
| Grapefruit juice, pink, raw | 440 (IU) |
| Lasagna with meat sauce, frozen, prepared | 437 (IU) |
| Cheese, feta | 422 (IU) |
| Ice creams, vanilla | 421 (IU) |
| Ice creams, chocolate | 416 (IU) |
| Nuts, pistachio nuts, raw | 415 (IU) |
| Olives, ripe, canned (small-extra large) | 403 (IU) |
| Olives, pickled, canned or bottled, green | 393 (IU) |
| Radish seeds, sprouted, raw | 391 (IU) |
| Cheese, ricotta, part skim milk | 384 (IU) |
| Peppers, sweet, green, raw | 370 (IU) |
| Spices, caraway seed | 363 (IU) |
| Cream, fluid, half and half | 354 (IU) |
| Broadbeans, immature seeds, raw | 350 (IU) |
| Olives, ripe, canned (jumbo-super colossal) | 346 (IU) |
| Plums, raw | 345 (IU) |
| Pizza, meat and vegetable topping, regular crust, frozen, cooked | 339 (IU) |
| Nectarines, raw | 332 (IU) |
| Peaches, raw | 326 (IU) |
| Mollusks, clam, mixed species, cooked, breaded and fried | 302 (IU) |
| Mollusks, oyster, eastern, cooked, breaded and fried | 302 (IU) |
| Mollusks, oyster, eastern, canned | 300 (IU) |
| Mollusks, octopus, common, cooked, moist heat | 300 (IU) |
| Spices, cinnamon, ground | 295 (IU) |
| Gooseberries, raw | 290 (IU) |
| Okra, cooked, boiled, drained, without salt | 283 (IU) |
| Okra, cooked, boiled, drained, with salt | 283 (IU) |
| Peppers, sweet, green, sauteed | 273 (IU) |
| Pie, cherry, commercially prepared | 267 (IU) |
| Potatoes, au gratin, home-prepared from recipe using butter | 264 (IU) |
| Frankfurter, pork | 263 (IU) |
| Corn, sweet, yellow, cooked, boiled, drained, without salt | 263 (IU) |
| Corn, sweet, yellow, cooked, boiled, drained, with salt | 263 (IU) |
| Nuts, pistachio nuts, dry roasted, with salt added | 259 (IU) |
| Nuts, pistachio nuts, dry roasted, without salt added | 259 (IU) |
| Peach nectar, canned, without added ascorbic acid | 258 (IU) |
| Oranges, raw, with peel | 250 (IU) |
| Bananas, dehydrated, or banana powder | 248 (IU) |
| Quail, meat and skin, raw | 243 (IU) |
| McDONALD'S, Cheeseburger | 243 (IU) |
| Fish, shark, mixed species, raw | 233 (IU) |
| Restaurant, Italian, spaghetti with meat sauce | 232 (IU) |
| Currants, european black, raw | 230 (IU) |
| Waffles, plain, prepared from recipe | 228 (IU) |
| Oranges, raw, all commercial varieties | 225 (IU) |
| Oranges, raw, Florida | 225 (IU) |
| Cheese, cottage, lowfat, 2% milkfat | 225 (IU) |
| Blackberries, raw | 214 (IU) |
