| FOOD | Quantity for 100 gr. (3.53 oz) |
|---|
| Parsley, fresh | 1640 (mg) |
| Dandelion greens, raw | 778.4 (mg) |
| Spices, oregano, dried | 621.7 (mg) |
| Cress, garden, raw | 541.9 (mg) |
| Spinach, cooked, boiled, drained, with salt | 493.6 (mg) |
| Spinach, cooked, boiled, drained, without salt | 493.6 (mg) |
| Beet greens, cooked, boiled, drained, without salt | 484 (mg) |
| Beet greens, cooked, boiled, drained, with salt | 484 (mg) |
| Spinach, raw | 482.9 (mg) |
| Basil, fresh | 414.8 (mg) |
| Cress, garden, cooked, boiled, drained, without salt | 383.4 (mg) |
| Coriander (cilantro) leaves, raw | 310 (mg) |
| Chicory greens, raw | 297.6 (mg) |
| Broccoli raab, cooked | 256 (mg) |
| Radicchio, raw | 255.2 (mg) |
| Broccoli raab, raw | 224 (mg) |
| Chives, raw | 212.7 (mg) |
| Brussels sprouts, raw | 177 (mg) |
| Spices, pepper, black | 163.7 (mg) |
| Salad dressing, mayonnaise, regular | 163 (mg) |
| Broccoli, cooked, boiled, drained, without salt | 141.1 (mg) |
| Broccoli, cooked, boiled, drained, with salt | 141.1 (mg) |
| Brussels sprouts, cooked, boiled, drained, without salt | 140.3 (mg) |
| Brussels sprouts, cooked, boiled, drained, with salt | 140.3 (mg) |
| Lettuce, green leaf, raw | 126.3 (mg) |
| Peppers, sweet, red, freeze-dried | 114.2 (mg) |
| Cabbage, cooked, boiled, drained, without salt | 108.7 (mg) |
| Cabbage, common, cooked, boiled, drained, with salt | 108.7 (mg) |
| Arugula, raw | 108.6 (mg) |
| Grape leaves, raw | 108.6 (mg) |
| Broccoli, raw | 101.6 (mg) |
| Grape leaves, canned | 97.3 (mg) |
| Broccoli, chinese, cooked | 84.8 (mg) |
| Spices, pepper, red or cayenne | 80.3 (mg) |
| Cabbage, raw | 76 (mg) |
| Fast foods, coleslaw | 70.9 (mg) |
| Soybeans, mature seeds, sprouted, cooked, steamed | 70.6 (mg) |
| Seaweed, kelp, raw | 66 (mg) |
| Fennel, bulb, raw | 62.8 (mg) |
| Pickles, chowchow, with cauliflower onion mustard, sweet | 61.6 (mg) |
| Oil, olive, salad or cooking | 60.2 (mg) |
| Restaurant, Chinese, chicken and vegetables | 54.7 (mg) |
| Restaurant, Chinese, beef and vegetables | 51.3 (mg) |
| Asparagus, cooked, boiled, drained | 50.6 (mg) |
| Pickles, cucumber, sour | 47 (mg) |
| Leeks, (bulb and lower leaf-portion), raw | 47 (mg) |
| Cabbage, chinese (pak-choi), raw | 45.5 (mg) |
| Asparagus, raw | 41.6 (mg) |
| Celeriac, raw | 41 (mg) |
| Kiwifruit, green, raw | 40.3 (mg) |
| Okra, cooked, boiled, drained, without salt | 40 (mg) |
| Okra, cooked, boiled, drained, with salt | 40 (mg) |
| Asparagus, canned, no salt added, solids and liquids | 39 (mg) |
| Cabbage, red, raw | 38.2 (mg) |
| Nuts, cashew nuts, dry roasted, with salt added | 34.7 (mg) |
| Nuts, cashew nuts, dry roasted, without salt added | 34.7 (mg) |
| Nuts, cashew nuts, raw | 34.1 (mg) |
| Bread, cheese | 32.4 (mg) |
| Spices, cinnamon, ground | 31.2 (mg) |
| Alfalfa seeds, sprouted, raw | 30.5 (mg) |
| Rhubarb, raw | 29.3 (mg) |
| Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | 28.9 (mg) |
| Peas, green, cooked, boiled, drained, with salt | 25.9 (mg) |
| Peas, green, cooked, boiled, drained, without salt | 25.9 (mg) |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | 25.4 (mg) |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | 25.4 (mg) |
| Peas, green, raw | 24.8 (mg) |
| Capers, canned | 24.6 (mg) |
| Lettuce, iceberg (includes crisphead types), raw | 24.1 (mg) |
| Natto | 23.1 (mg) |
| Parsnips, raw | 22.5 (mg) |
| Onions, yellow, sauteed | 21.6 (mg) |
| Peppers, sweet, green, sauteed | 21.3 (mg) |
| Avocados, raw, all commercial varieties | 21 (mg) |
| Avocados, raw, California | 21 (mg) |
| Cauliflower, green, raw | 20.2 (mg) |
| Blackberries, raw | 19.8 (mg) |
| BURGER KING, WHOPPER, no cheese | 19.5 (mg) |
| Blueberries, raw | 19.3 (mg) |
| Soybeans, mature seeds, cooked, boiled, with salt | 19.2 (mg) |
| Soybeans, mature cooked, boiled, without salt | 19.2 (mg) |
| BURGER KING, WHOPPER, with cheese | 19.1 (mg) |
| Peas and carrots, frozen, cooked, boiled, drained, with salt | 18.8 (mg) |
| Peas and carrots, frozen, cooked, boiled, drained, without salt | 18.8 (mg) |
| Pomegranates, raw | 16.4 (mg) |
| Peppers, sweet, red, sauteed | 16.4 (mg) |
| Cucumber, with peel, raw | 16.4 (mg) |
| Beans, snap, green, cooked, boiled, drained, without salt | 16 (mg) |
| Beans, snap, green, cooked, boiled, drained, with salt | 16 (mg) |
| Beans, snap, yellow, cooked, boiled, drained, without salt | 16 (mg) |
| Beans, snap, yellow, cooked, boiled, drained, with salt | 16 (mg) |
| Figs, dried, uncooked | 15.6 (mg) |
| Cauliflower, raw | 15.5 (mg) |
| Carrot juice, canned | 15.5 (mg) |
| Blackberry juice, canned | 15.2 (mg) |
| Artichokes, (globe or french), cooked, boiled, drained, without salt | 14.8 (mg) |
| Artichokes, (globe or french), cooked, boiled, drained, with salt | 14.8 (mg) |
| Artichokes, (globe or french), raw | 14.8 (mg) |
| Grapes, red or green (European type, such as Thompson seedless), raw | 14.6 (mg) |
| Beans, snap, green, raw | 14.4 (mg) |
| Peppers, hot chili, green, raw | 14.3 (mg) |
| BURGER KING, DOUBLE WHOPPER, no cheese | 14.1 (mg) |
| Peppers, hot chili, red, raw | 14 (mg) |
| Cauliflower, cooked, boiled, drained, without salt | 13.8 (mg) |
| Cauliflower, cooked, boiled, drained, with salt | 13.8 (mg) |
| Carrots, cooked, boiled, drained, without salt | 13.7 (mg) |
| Carrots, cooked, boiled, drained, with salt | 13.7 (mg) |
| Nuts, pistachio nuts, dry roasted, with salt added | 13.2 (mg) |
| Carrots, raw | 13.2 (mg) |
| Nuts, pistachio nuts, dry roasted, without salt added | 13.2 (mg) |
| Pie, pumpkin, commercially prepared | 13.2 (mg) |
| Sauerkraut, canned, solids and liquids | 13 (mg) |
| Fish, anchovy, european, canned in oil, drained solids | 12.1 (mg) |
| BURGER KING, DOUBLE WHOPPER, with cheese | 11.5 (mg) |
| Croissants, cheese | 10.9 (mg) |
| Pie, blueberry, commercially prepared | 10.5 (mg) |
| Pomegranate juice, bottled | 10.4 (mg) |
| Tomatoes, green, raw | 10.1 (mg) |
| Doughnuts, cake-type, chocolate, sugared or glazed | 9.8 (mg) |
| Carrots, baby, raw | 9.4 (mg) |
| Cereals ready-to-eat, granola, homemade | 8.7 (mg) |
| Pizza, meat and vegetable topping, regular crust, frozen, cooked | 8.2 (mg) |
| Chocolate, dark, 45- 59% cacao solids | 8.1 (mg) |
| Oil, palm | 8 (mg) |
| Tomatoes, red, ripe, raw, year round average | 7.9 (mg) |
| Tofu, fried | 7.8 (mg) |
| Raspberries, raw | 7.8 (mg) |
| Nuts, chestnuts, european, roasted | 7.8 (mg) |
| Pie, cherry, commercially prepared | 7.6 (mg) |
| Peppers, sweet, green, raw | 7.4 (mg) |
| Chocolate, dark, 70-85% cacao solids | 7.3 (mg) |
| Soup, chicken rice, canned, chunky, ready-to-serve | 7.2 (mg) |
| Chocolate, dark, 60-69% cacao solids | 7.2 (mg) |
| Cucumber, peeled, raw | 7.2 (mg) |
| Buckwheat flour, whole-groat | 7 (mg) |
| Butter, without salt | 7 (mg) |
| Lasagna with meat sauce, frozen, prepared | 7 (mg) |
| Veal, loin, separable lean only, cooked, braised | 7 (mg) |
| Veal, rib, separable lean and fat, cooked, braised | 7 (mg) |
| Butter, whipped, with salt | 7 (mg) |
| Fast foods, chicken, breaded and fried, boneless pieces, plain | 7 (mg) |
| Restaurant, Italian, lasagna with meat | 6.8 (mg) |
| Veal, shoulder, blade, separable lean only, cooked, braised | 6.8 (mg) |
| Bread crumbs, dry, grated, plain | 6.6 (mg) |
| Veal, composite of trimmed retail cuts, separable lean and fat, cooked | 6.6 (mg) |
| Biscuits, plain or buttermilk, dry mix | 6.5 (mg) |
| Plums, raw | 6.4 (mg) |
| Blueberries, canned, heavy syrup, solids and liquids | 6.4 (mg) |
| Rye flour, dark | 5.9 (mg) |
| Focaccia, Italian flatbread, plain | 5.7 (mg) |
| Bread, wheat, toasted | 5.7 (mg) |
| Candies, milk chocolate | 5.7 (mg) |
| Muffin, blueberry, commercially prepared, low-fat | 5.7 (mg) |
| Egg, whole, cooked, fried | 5.6 (mg) |
| Beans, white, mature seeds, raw | 5.6 (mg) |
| BURGER KING, Hamburger | 5.5 (mg) |
| Veal, loin, separable lean only, cooked, roasted | 5.5 (mg) |
| Pie, mince, prepared from recipe | 5.4 (mg) |
| Oil, sunflower, high oleic (70% and over) | 5.4 (mg) |
| Lamb, ground, cooked, broiled | 5.3 (mg) |
| Duck, domesticated, meat and skin, cooked, roasted | 5.1 (mg) |
| Goose, domesticated, meat and skin, cooked, roasted | 5.1 (mg) |
| Peppers, sweet, red, cooked, boiled, drained, without salt | 5.1 (mg) |
| Peppers, sweet, red, cooked, boiled, drained, with salt | 5.1 (mg) |
| Cranberries, raw | 5.1 (mg) |
| Lentils, raw | 5 (mg) |
| Fish, mackerel, Atlantic, raw | 5 (mg) |
| Pheasant, cooked, total edible | 4.9 (mg) |
| Peppers, sweet, red, raw | 4.9 (mg) |
| Bread, wheat | 4.9 (mg) |
| Figs, raw | 4.7 (mg) |
| Egg, whole, cooked, omelet | 4.5 (mg) |
| Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | 4.5 (mg) |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added | 4.5 (mg) |
| Seeds, pumpkin and squash seed kernels, roasted, without salt | 4.5 (mg) |
| Pears, raw | 4.4 (mg) |
| Lamb, domestic, foreshank, separable lean and fat, trimmed to 1/4" fat, choice, cooked, braised | 4.3 (mg) |
| Seeds, flaxseed | 4.3 (mg) |
| Popcorn, microwave, regular (butter) flavor, made with palm oil | 4.3 (mg) |
| Restaurant, Italian, spaghetti with meat sauce | 4.2 (mg) |
| Mangos, raw | 4.2 (mg) |
| Chayote, fruit, raw | 4.1 (mg) |
| Cake, white, prepared from recipe with coconut frosting | 4.1 (mg) |
| Spices, onion powder | 4.1 (mg) |
| Seaweed, laver, raw | 4 (mg) |
| Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | 4 (mg) |
| Restaurant, Italian, spaghetti with pomodoro sauce (no meat) | 4 (mg) |
| Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | 3.9 (mg) |
| Chicken, broilers or fryers, dark meat, meat only, cooked, roasted | 3.9 (mg) |
| Chicken, broilers or fryers, leg, meat and skin, cooked, roasted | 3.9 (mg) |
| Duck, domesticated, meat only, cooked, roasted | 3.8 (mg) |
| Potatoes, hash brown, home-prepared | 3.7 (mg) |
| Lamb, ground, raw | 3.6 (mg) |
| Chicken, broilers or fryers, dark meat, meat only, cooked, stewed | 3.6 (mg) |
| Chicken, broilers or fryers, leg, meat only, cooked, roasted | 3.6 (mg) |
| Chicken, broilers or fryers, leg, meat only, cooked, stewed | 3.6 (mg) |
| Ostrich, ground, cooked, pan-broiled | 3.5 (mg) |
| Raisins, golden seedless | 3.5 (mg) |
| Nuts, pecans | 3.5 (mg) |
| Beans, white, mature seeds, cooked, boiled, without salt | 3.5 (mg) |
