| FOOD | Quantity for 100 gr. (3.53 oz) |
|---|
| Oil, sunflower, high oleic (70% and over) | 41.08 (mg) |
| Seeds, sunflower seed kernels, dried | 35.17 (mg) |
| Spices, pepper, red or cayenne | 29.83 (mg) |
| Seeds, sunflower seed kernels, dry roasted, without salt | 26.1 (mg) |
| Seeds, sunflower seed kernels, dry roasted, with salt added | 26.1 (mg) |
| Nuts, almonds | 25.63 (mg) |
| Nuts, almonds, dry roasted, with salt added | 23.9 (mg) |
| Nuts, almonds, dry roasted, without salt added | 23.9 (mg) |
| Spices, oregano, dried | 18.26 (mg) |
| Oil, palm | 15.94 (mg) |
| Oil, olive, salad or cooking | 14.35 (mg) |
| Cereals ready-to-eat, granola, homemade | 11.11 (mg) |
| Peanuts, all types, raw | 8.33 (mg) |
| Peanuts, all types, oil-roasted, with salt | 6.94 (mg) |
| Peanuts, all types, oil-roasted, without salt | 6.91 (mg) |
| Bacon bits, meatless | 6.9 (mg) |
| Peanut butter, chunk style, without salt | 6.3 (mg) |
| Nuts, brazilnuts, dried, unblanched | 5.65 (mg) |
| Mollusks, snail, raw | 5 (mg) |
| Rice bran, crude | 4.92 (mg) |
| Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | 4.33 (mg) |
| Peppers, sweet, red, freeze-dried | 4 (mg) |
| Olives, pickled, canned or bottled, green | 3.81 (mg) |
| Dandelion greens, raw | 3.44 (mg) |
| Fish, anchovy, european, canned in oil, drained solids | 3.33 (mg) |
| Salad dressing, mayonnaise, regular | 3.28 (mg) |
| Margarine, regular, hard, soybean (hydrogenated) | 3.1 (mg) |
| Peppers, sweet, red, sauteed | 3.09 (mg) |
| Taro, cooked, with salt | 2.93 (mg) |
| Taro, cooked, without salt | 2.93 (mg) |
| Popcorn, microwave, regular (butter) flavor, made with palm oil | 2.91 (mg) |
| Rye flour, dark | 2.73 (mg) |
| Avocados, raw, Florida | 2.66 (mg) |
| Broccoli raab, cooked | 2.53 (mg) |
| Coriander (cilantro) leaves, raw | 2.5 (mg) |
| Spices, caraway seed | 2.5 (mg) |
| Nuts, pistachio nuts, dry roasted, with salt added | 2.42 (mg) |
| Nuts, pistachio nuts, dry roasted, without salt added | 2.42 (mg) |
| Taro, raw | 2.38 (mg) |
| Butter, without salt | 2.32 (mg) |
| Spices, cinnamon, ground | 2.32 (mg) |
| Butter, whipped, with salt | 2.32 (mg) |
| Nuts, pistachio nuts, raw | 2.3 (mg) |
| Chicory greens, raw | 2.26 (mg) |
| Radicchio, raw | 2.26 (mg) |
| Spinach, cooked, boiled, drained, with salt | 2.08 (mg) |
| Spinach, cooked, boiled, drained, without salt | 2.08 (mg) |
| Avocados, raw, all commercial varieties | 2.07 (mg) |
| Fish, sardine, Atlantic, canned in oil, drained solids with bone | 2.04 (mg) |
| Spinach, raw | 2.03 (mg) |
| Grape leaves, raw | 2 (mg) |
| Tomato products, canned, puree, without salt added | 1.97 (mg) |
| Avocados, raw, California | 1.97 (mg) |
| Tomato products, canned, puree, with salt added | 1.97 (mg) |
| Fish, caviar, black and red, granular | 1.89 (mg) |
| Beet greens, cooked, boiled, drained, without salt | 1.81 (mg) |
| Beet greens, cooked, boiled, drained, with salt | 1.81 (mg) |
| Grape leaves, canned | 1.79 (mg) |
| Spices, poppy seed | 1.77 (mg) |
| Goose, domesticated, meat and skin, cooked, roasted | 1.74 (mg) |
| Beef, variety meats and by-products, brain, cooked, simmered | 1.67 (mg) |
| Peppers, sweet, red, cooked, boiled, drained, without salt | 1.65 (mg) |
| Peppers, sweet, red, cooked, boiled, drained, with salt | 1.65 (mg) |
| Olives, ripe, canned (small-extra large) | 1.65 (mg) |
| Olives, ripe, canned (jumbo-super colossal) | 1.65 (mg) |
| Broccoli raab, raw | 1.62 (mg) |
| Peppers, sweet, red, raw | 1.58 (mg) |
| Fish, mackerel, Atlantic, raw | 1.52 (mg) |
| Asparagus, cooked, boiled, drained | 1.5 (mg) |
| Crustaceans, crayfish, mixed species, wild, cooked, moist heat | 1.5 (mg) |
| Bread, cheese | 1.49 (mg) |
| Parsnips, raw | 1.49 (mg) |
| Wheat bran, crude | 1.49 (mg) |
| Kiwifruit, green, raw | 1.46 (mg) |
| Broccoli, cooked, boiled, drained, without salt | 1.45 (mg) |
| Broccoli, cooked, boiled, drained, with salt | 1.45 (mg) |
| Croissants, cheese | 1.44 (mg) |
| Focaccia, Italian flatbread, plain | 1.42 (mg) |
| Strudel, apple | 1.42 (mg) |
| Peppers, sweet, green, sauteed | 1.4 (mg) |
| Nuts, pecans | 1.4 (mg) |
| Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone | 1.38 (mg) |
| Fish, herring, Atlantic, cooked, dry heat | 1.37 (mg) |
| Fish, salmon, chinook, smoked | 1.35 (mg) |
| Egg, whole, cooked, fried | 1.31 (mg) |
| Crustaceans, shrimp, mixed species, cooked, breaded and fried | 1.3 (mg) |
| Egg, whole, cooked, omelet | 1.29 (mg) |
| Cranberries, raw | 1.2 (mg) |
| Mollusks, octopus, common, cooked, moist heat | 1.2 (mg) |
| Blackberries, raw | 1.17 (mg) |
| Carrot juice, canned | 1.16 (mg) |
| Asparagus, raw | 1.13 (mg) |
| Pizza, meat and vegetable topping, regular crust, frozen, cooked | 1.13 (mg) |
| Fast foods, chicken, breaded and fried, boneless pieces, plain | 1.12 (mg) |
| Crustaceans, shrimp, mixed species, canned | 1.1 (mg) |
| Pumpkin, raw | 1.06 (mg) |
| Egg, whole, raw, fresh | 1.05 (mg) |
| Egg, whole, cooked, poached | 1.04 (mg) |
| Pie, blueberry, commercially prepared | 1.04 (mg) |
| Spices, pepper, black | 1.04 (mg) |
| Egg, whole, cooked, hard-boiled | 1.03 (mg) |
| Carrots, cooked, boiled, drained, without salt | 1.03 (mg) |
| Carrots, cooked, boiled, drained, with salt | 1.03 (mg) |
| Oat bran, raw | 1.01 (mg) |
| Bread sticks, plain | 1.01 (mg) |
| Fish, tuna, fresh, bluefin, raw | 1 (mg) |
| Bamboo shoots, raw | 1 (mg) |
| Parsnips, cooked, boiled, drained, without salt | 1 (mg) |
| Frog legs, raw | 1 (mg) |
| Currants, european black, raw | 1 (mg) |
| Seaweed, laver, raw | 1 (mg) |
| Fish, shark, mixed species, raw | 1 (mg) |
| Pate, chicken liver, canned | 0.98 (mg) |
| Sweet potato, cooked, boiled, without skin, with salt | 0.94 (mg) |
| Pie, peach | 0.94 (mg) |
| Beans, white, mature seeds, cooked, boiled, without salt | 0.94 (mg) |
| Beans, white, mature seeds, cooked, boiled, with salt | 0.94 (mg) |
| Nuts, cashew nuts, dry roasted, with salt added | 0.92 (mg) |
| Nuts, cashew nuts, dry roasted, without salt added | 0.92 (mg) |
| Leeks, (bulb and lower leaf-portion), raw | 0.92 (mg) |
| Restaurant, Italian, lasagna with meat | 0.91 (mg) |
| Nuts, cashew nuts, raw | 0.9 (mg) |
| Blackberry juice, canned | 0.9 (mg) |
| Triticale | 0.9 (mg) |
| Triticale flour, whole-grain | 0.9 (mg) |
| Cake, fruitcake, commercially prepared | 0.9 (mg) |
| Mangos, raw | 0.9 (mg) |
| Apricots, raw | 0.89 (mg) |
| Capers, canned | 0.88 (mg) |
| Brussels sprouts, raw | 0.88 (mg) |
| Raspberries, raw | 0.87 (mg) |
| Seaweed, agar, raw | 0.87 (mg) |
| Seaweed, kelp, raw | 0.87 (mg) |
| Soup, tomato rice, canned, prepared with equal volume water | 0.86 (mg) |
| Mollusks, oyster, eastern, canned | 0.85 (mg) |
| Lasagna with meat sauce, frozen, prepared | 0.85 (mg) |
| Croissants, butter | 0.84 (mg) |
| Restaurant, Chinese, beef and vegetables | 0.82 (mg) |
| Restaurant, Italian, spaghetti with pomodoro sauce (no meat) | 0.81 (mg) |
| Pumpkin, cooked, boiled, drained, with salt | 0.8 (mg) |
| Pumpkin, cooked, boiled, drained, without salt | 0.8 (mg) |
| Basil, fresh | 0.8 (mg) |
| Broccoli, raw | 0.78 (mg) |
| Cheese, cheddar | 0.78 (mg) |
| Restaurant, Chinese, chicken and vegetables | 0.77 (mg) |
| Chicken, liver, all classes, cooked, pan-fried | 0.77 (mg) |
| Fish, flatfish (flounder and sole species), cooked, dry heat | 0.77 (mg) |
| Nectarines, raw | 0.77 (mg) |
| Pie, cherry, commercially prepared | 0.76 (mg) |
| Pie, pumpkin, commercially prepared | 0.76 (mg) |
| Hummus, home prepared | 0.75 (mg) |
| Parsley, fresh | 0.75 (mg) |
| Peaches, raw | 0.73 (mg) |
| Guavas, common, raw | 0.73 (mg) |
| Cookies, chocolate wafers | 0.72 (mg) |
| Duck, domesticated, meat and skin, cooked, roasted | 0.7 (mg) |
| Duck, domesticated, meat only, cooked, roasted | 0.7 (mg) |
| Cress, garden, raw | 0.7 (mg) |
| Peppers, hot chili, red, raw | 0.69 (mg) |
| Peppers, hot chili, green, raw | 0.69 (mg) |
| Onions, yellow, sauteed | 0.68 (mg) |
| Veal, variety meats and by-products, liver, cooked, braised | 0.68 (mg) |
| Spices, garlic powder | 0.67 (mg) |
| Carrots, raw | 0.66 (mg) |
| Beef macaroni with tomato sauce, frozen entree, reduced fat | 0.65 (mg) |
| Cream, whipped, cream topping, pressurized | 0.64 (mg) |
| Bamboo shoots, canned, drained solids | 0.63 (mg) |
| Restaurant, Italian, spaghetti with meat sauce | 0.63 (mg) |
| Quinoa, cooked | 0.63 (mg) |
| Turkey, all classes, leg, meat and skin, cooked, roasted | 0.62 (mg) |
| Frankfurter, turkey | 0.62 (mg) |
| Bread, pita, whole-wheat | 0.61 (mg) |
| Pomegranates, raw | 0.6 (mg) |
| Chocolate, dark, 60-69% cacao solids | 0.59 (mg) |
| Chocolate, dark, 70-85% cacao solids | 0.59 (mg) |
| Fennel, bulb, raw | 0.58 (mg) |
| Blueberries, raw | 0.57 (mg) |
| Fish, anchovy, european, raw | 0.57 (mg) |
| Barley flour or meal | 0.57 (mg) |
| Barley malt flour | 0.57 (mg) |
| Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour | 0.57 (mg) |
| Tomatoes, red, ripe, cooked | 0.56 (mg) |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added | 0.56 (mg) |
| Seeds, pumpkin and squash seed kernels, roasted, without salt | 0.56 (mg) |
| Cream, fluid, light (coffee cream or table cream) | 0.55 (mg) |
| Veal, leg (top round), separable lean only, cooked, roasted | 0.55 (mg) |
| Tomatoes, red, ripe, raw, year round average | 0.54 (mg) |
| Nuts, macadamia nuts, raw | 0.54 (mg) |
| Fast foods, coleslaw | 0.54 (mg) |
| Chocolate, dark, 45- 59% cacao solids | 0.54 (mg) |
| Bread, oatmeal, toasted | 0.53 (mg) |
| Kohlrabi, cooked, boiled, drained, with salt | 0.52 (mg) |
| Peas and carrots, frozen, cooked, boiled, drained, with salt | 0.52 (mg) |
| Peas and carrots, frozen, cooked, boiled, drained, without salt | 0.52 (mg) |
| Kohlrabi, cooked, boiled, drained, without salt | 0.52 (mg) |
| Beef, variety meats and by-products, liver, cooked, braised | 0.51 (mg) |
| Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | 0.51 (mg) |
| Candies, milk chocolate | 0.51 (mg) |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | 0.5 (mg) |
| Nuts, chestnuts, european, roasted | 0.5 (mg) |
