| FOOD | Quantity for 100 gr. (3.53 oz) |
|---|
| Rice bran, crude | 4.07 (mg) |
| Spices, pepper, red or cayenne | 2.45 (mg) |
| Peppers, sweet, red, freeze-dried | 2.22 (mg) |
| Spices, savory, ground | 1.81 (mg) |
| Spices, bay leaf | 1.74 (mg) |
| Nuts, pistachio nuts, raw | 1.7 (mg) |
| Spices, garlic powder | 1.65 (mg) |
| Parsley, freeze-dried | 1.38 (mg) |
| Seeds, sunflower seed kernels, dried | 1.35 (mg) |
| Wheat bran, crude | 1.3 (mg) |
| Wheat germ, crude | 1.3 (mg) |
| Garlic, raw | 1.24 (mg) |
| Nuts, pistachio nuts, dry roasted, with salt added | 1.12 (mg) |
| Nuts, pistachio nuts, dry roasted, without salt added | 1.12 (mg) |
| Spices, oregano, dried | 1.04 (mg) |
| Beef, variety meats and by-products, liver, cooked, braised | 1.02 (mg) |
| Spices, saffron | 1.01 (mg) |
| Emu, full rump, cooked, broiled | 0.99 (mg) |
| Fish, salmon, Atlantic, wild, cooked, dry heat | 0.94 (mg) |
| Veal, variety meats and by-products, liver, cooked, braised | 0.92 (mg) |
| Emu, fan fillet, cooked, broiled | 0.92 (mg) |
| Chicken, liver, all classes, cooked, pan-fried | 0.84 (mg) |
| Fish, salmon, Atlantic, wild, raw | 0.82 (mg) |
| Turkey, all classes, light meat, cooked, roasted | 0.81 (mg) |
| Seeds, sunflower seed kernels, dry roasted, without salt | 0.8 (mg) |
| Seeds, sunflower seed kernels, dry roasted, with salt added | 0.8 (mg) |
| Seeds, sesame seeds, whole, dried | 0.79 (mg) |
| Turkey from whole, light meat, meat and skin, cooked, roasted | 0.77 (mg) |
| Pheasant, cooked, total edible | 0.75 (mg) |
| Pheasant, raw, meat only | 0.74 (mg) |
| Spices, onion powder | 0.72 (mg) |
| Barley malt flour | 0.66 (mg) |
| Beef, grass-fed, strip steaks, lean only, raw | 0.65 (mg) |
| Mollusks, whelk, unspecified, cooked, moist heat | 0.65 (mg) |
| Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled | 0.65 (mg) |
| Mollusks, octopus, common, cooked, moist heat | 0.65 (mg) |
| Turkey, whole, meat only, cooked, roasted | 0.64 (mg) |
| Chicken, broilers or fryers, light meat, meat only, cooked, fried | 0.63 (mg) |
| Turkey, whole, meat and skin, cooked, roasted | 0.62 (mg) |
| Quail, meat and skin, raw | 0.6 (mg) |
| Chicken, broilers or fryers, light meat, meat only, cooked, roasted | 0.6 (mg) |
| Chicken, broilers or fryers, wing, meat only, cooked, fried | 0.59 (mg) |
| Chicken, broilers or fryers, wing, meat only, cooked, roasted | 0.59 (mg) |
| Buckwheat flour, whole-groat | 0.58 (mg) |
| Pork, fresh, variety meats and by-products, liver, cooked, braised | 0.57 (mg) |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled | 0.56 (mg) |
| Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried | 0.56 (mg) |
| Fish, salmon, coho, wild, cooked, moist heat | 0.56 (mg) |
| Ostrich, inside leg, cooked | 0.56 (mg) |
| Ostrich, oyster, cooked | 0.55 (mg) |
| Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | 0.55 (mg) |
| Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour | 0.54 (mg) |
| Lentils, raw | 0.54 (mg) |
| Ostrich, top loin, cooked | 0.54 (mg) |
| Fish, tuna, fresh, bluefin, cooked, dry heat | 0.53 (mg) |
| Apricots, dehydrated (low-moisture), sulfured, uncooked | 0.52 (mg) |
| Chicken, broilers or fryers, light meat, meat and skin, cooked, roasted | 0.52 (mg) |
| Pork, fresh, blade, (chops), boneless, separable lean and fat, cooked, broiled | 0.52 (mg) |
| Fish, mackerel, king, cooked, dry heat | 0.51 (mg) |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised | 0.51 (mg) |
| Peppers, hot chili, red, raw | 0.51 (mg) |
| Ostrich, ground, cooked, pan-broiled | 0.5 (mg) |
| Nuts, chestnuts, european, roasted | 0.5 (mg) |
| Lamb, variety meats and by-products, liver, cooked, braised | 0.49 (mg) |
| Salami, pork, beef, less sodium | 0.49 (mg) |
| Seeds, flaxseed | 0.47 (mg) |
| Potatoes, hash brown, home-prepared | 0.47 (mg) |
| Game meat, rabbit, domesticated, composite of cuts, cooked, roasted | 0.47 (mg) |
| Goose, domesticated, meat only, cooked, roasted | 0.47 (mg) |
| Chicken, broilers or fryers, meat only, roasted | 0.47 (mg) |
| Peanuts, all types, oil-roasted, without salt | 0.46 (mg) |
| Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised | 0.46 (mg) |
| Peanuts, all types, oil-roasted, with salt | 0.46 (mg) |
| Fish, mackerel, Atlantic, cooked, dry heat | 0.46 (mg) |
| Salami, cooked, beef and pork | 0.46 (mg) |
| Game meat, bison, chuck, shoulder clod, separable lean only, 3-5 lb roast, cooked, braised | 0.46 (mg) |
| Fish, tuna, fresh, bluefin, raw | 0.46 (mg) |
| Rye flour, dark | 0.44 (mg) |
| Bananas, dehydrated, or banana powder | 0.44 (mg) |
| Chicken, broilers or fryers, leg, meat only, cooked, roasted | 0.43 (mg) |
| Cheese, feta | 0.42 (mg) |
| Peanut butter, chunk style, without salt | 0.42 (mg) |
| Nuts, cashew nuts, raw | 0.42 (mg) |
| Chicken, broilers or fryers, leg, meat and skin, cooked, roasted | 0.41 (mg) |
| Veal, composite of trimmed retail cuts, separable lean and fat, raw | 0.41 (mg) |
| Triticale flour, whole-grain | 0.4 (mg) |
| Chicken, broilers or fryers, meat and skin, cooked, roasted | 0.4 (mg) |
| Grape leaves, raw | 0.4 (mg) |
| Fish, shark, mixed species, raw | 0.4 (mg) |
| Hummus, home prepared | 0.4 (mg) |
| Fish, mackerel, Atlantic, raw | 0.4 (mg) |
| Barley flour or meal | 0.4 (mg) |
| Pork, fresh, ground, cooked | 0.39 (mg) |
| Chicken, broilers or fryers, leg, meat only, cooked, fried | 0.39 (mg) |
| Veal, ground, cooked, broiled | 0.39 (mg) |
| Pork, fresh, loin, whole, separable lean only, cooked, braised | 0.39 (mg) |
| Bratwurst, chicken, cooked | 0.39 (mg) |
| Nuts, chestnuts, european, raw, unpeeled | 0.38 (mg) |
| Goose, domesticated, meat and skin, cooked, roasted | 0.37 (mg) |
| Chicken, broilers or fryers, dark meat, meat only, cooked, fried | 0.37 (mg) |
| Veal, leg (top round), separable lean only, cooked, braised | 0.37 (mg) |
| Veal, loin, separable lean only, cooked, roasted | 0.37 (mg) |
| Bananas, raw | 0.37 (mg) |
| Peppers, sweet, red, sauteed | 0.36 (mg) |
| Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | 0.36 (mg) |
| Chicken, broilers or fryers, dark meat, meat only, cooked, roasted | 0.36 (mg) |
| Spices, caraway seed | 0.36 (mg) |
| Beef, grass-fed, ground, raw | 0.36 (mg) |
| Buckwheat groats, roasted, dry | 0.35 (mg) |
| Nuts, chestnuts, european, raw, peeled | 0.35 (mg) |
| Fish, ling, cooked, dry heat | 0.35 (mg) |
| Beans, adzuki, mature seeds, raw | 0.35 (mg) |
| Beef, cured, smoked, chopped beef | 0.35 (mg) |
| Fish, tuna, light, canned in water, without salt, drained solids | 0.35 (mg) |
| Chicken, broilers or fryers, meat and skin, raw | 0.35 (mg) |
| Chicken, broilers or fryers, back, meat only, cooked, fried | 0.35 (mg) |
| Thyme, fresh | 0.35 (mg) |
| Fish, herring, Atlantic, cooked, dry heat | 0.35 (mg) |
| Peanuts, all types, raw | 0.35 (mg) |
| Fish, whitefish, mixed species, cooked, dry heat | 0.35 (mg) |
| Shallots, raw | 0.35 (mg) |
| Bulgur, dry | 0.34 (mg) |
| Game meat, rabbit, wild, cooked, stewed | 0.34 (mg) |
| Chicken, broilers or fryers, leg, meat and skin, cooked, fried, flour | 0.34 (mg) |
| Veal, sirloin, separable lean only, cooked, roasted | 0.34 (mg) |
| Rosemary, fresh | 0.34 (mg) |
| Taro, cooked, with salt | 0.33 (mg) |
| Taro, cooked, without salt | 0.33 (mg) |
| Game meat, horse, cooked, roasted | 0.33 (mg) |
| Turkey, all classes, leg, meat and skin, cooked, roasted | 0.33 (mg) |
| Chicken, broilers or fryers, light meat, meat only, cooked, stewed | 0.33 (mg) |
| Bratwurst, pork, cooked | 0.33 (mg) |
| Raisins, golden seedless | 0.32 (mg) |
| Frankfurter, chicken | 0.32 (mg) |
| Frankfurter, pork | 0.32 (mg) |
| Fish, caviar, black and red, granular | 0.32 (mg) |
| Veal, rib, separable lean and fat, cooked, braised | 0.32 (mg) |
| Beans, white, mature seeds, raw | 0.32 (mg) |
| Beef sausage, fresh, cooked | 0.31 (mg) |
| Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked | 0.31 (mg) |
| Veal, composite of trimmed retail cuts, separable lean and fat, cooked | 0.31 (mg) |
| Popcorn, microwave, regular (butter) flavor, made with palm oil | 0.31 (mg) |
| Veal, leg (top round), separable lean only, cooked, roasted | 0.31 (mg) |
| Pork, cured, bacon, cooked, baked | 0.31 (mg) |
| Bratwurst, veal, cooked | 0.31 (mg) |
| Fish, ling, raw | 0.3 (mg) |
| Potatoes, baked, flesh, with salt | 0.3 (mg) |
| Potatoes, baked, flesh, without salt | 0.3 (mg) |
| Fish, shark, mixed species, cooked, batter-dipped and fried | 0.3 (mg) |
| Milk, dry, nonfat, calcium reduced | 0.3 (mg) |
| Beef, chuck, under blade pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | 0.3 (mg) |
| Nuts, mixed nuts, dry roasted, with peanuts, without salt added | 0.3 (mg) |
| Potatoes, flesh and skin, raw | 0.3 (mg) |
| Cereals ready-to-eat, granola, homemade | 0.29 (mg) |
| Peppers, sweet, red, raw | 0.29 (mg) |
| Spices, pepper, black | 0.29 (mg) |
| Beef, brisket, whole, separable lean only, trimmed to 0" fat, all grades, cooked, braised | 0.29 (mg) |
| Avocados, raw, California | 0.29 (mg) |
| Radish seeds, sprouted, raw | 0.29 (mg) |
| Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | 0.28 (mg) |
| Taro, raw | 0.28 (mg) |
| Veal, loin, separable lean only, cooked, braised | 0.28 (mg) |
| Burdock root, cooked, boiled, drained, without salt | 0.28 (mg) |
| Burdock root, cooked, boiled, drained, with salt | 0.28 (mg) |
| Peppers, hot chili, green, raw | 0.28 (mg) |
| Beef, ground, 70% lean meat / 30% fat, raw | 0.28 (mg) |
| Fish, salmon, chinook, smoked | 0.28 (mg) |
| Nuts, macadamia nuts, raw | 0.28 (mg) |
| Cornsalad, raw | 0.27 (mg) |
| Beef, brisket, whole, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | 0.27 (mg) |
| Chicken, broilers or fryers, light meat, meat and skin, cooked, stewed | 0.27 (mg) |
| Potatoes, boiled, cooked without skin, flesh, with salt | 0.27 (mg) |
| Potatoes, boiled, cooked without skin, flesh, without salt | 0.27 (mg) |
| Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | 0.27 (mg) |
| Peas, mature seeds, sprouted, raw | 0.27 (mg) |
| Wheat, sprouted | 0.27 (mg) |
| Bread, pita, whole-wheat | 0.27 (mg) |
| Bread, Multi-Grain (includes whole-grain) | 0.26 (mg) |
| Barley, pearled, raw | 0.26 (mg) |
| Ham, minced | 0.26 (mg) |
| Pate, chicken liver, canned | 0.26 (mg) |
| Chicken, broilers or fryers, meat only, stewed | 0.26 (mg) |
| Veal, shoulder, whole (arm and blade), separable lean only, cooked, braised | 0.26 (mg) |
| Veal, shoulder, whole (arm and blade), separable lean only, cooked, roasted | 0.26 (mg) |
| Avocados, raw, all commercial varieties | 0.26 (mg) |
| Nuts, cashew nuts, dry roasted, with salt added | 0.26 (mg) |
| Nuts, cashew nuts, dry roasted, without salt added | 0.26 (mg) |
| Dandelion greens, raw | 0.25 (mg) |
| Duck, domesticated, meat only, cooked, roasted | 0.25 (mg) |
| Cheese, goat, soft type | 0.25 (mg) |
| Veal, rib, separable lean and fat, cooked, roasted | 0.25 (mg) |
| Spices, dill seed | 0.25 (mg) |
| Veal, shoulder, blade, separable lean only, cooked, braised | 0.25 (mg) |
| Cress, garden, raw | 0.25 (mg) |
| Spices, poppy seed | 0.25 (mg) |
| Spinach, cooked, boiled, drained, with salt | 0.24 (mg) |
| Spinach, cooked, boiled, drained, without salt | 0.24 (mg) |
| Bamboo shoots, raw | 0.24 (mg) |
| Burdock root, raw | 0.24 (mg) |
| Veal, shoulder, blade, separable lean only, cooked, roasted | 0.24 (mg) |
