|
No. |
Food Name |
mg
(in 100g food) |
|
1
|
Beef, variety meats and by-products, liver, cooked, pan-fried
|
14.588
|
|
2
|
Seaweed, spirulina, dried
|
6.129
|
|
3
|
Mushrooms, shiitake, dried
|
5.166
|
|
4
|
Mollusks, oyster, eastern, wild, raw
|
4.452
|
|
5
|
Mollusks, oyster, eastern, cooked, breaded and fried
|
4.294
|
|
6
|
Cocoa, dry powder, unsweetened
|
3.796
|
|
7
|
Baking chocolate, unsweetened, squares
|
3.234
|
|
8
|
Nuts, cashew nuts, dry roasted, with salt added
|
2.218
|
|
9
|
Nuts, cashew nuts, oil roasted, with salt added
|
2.042
|
|
10
|
Crustaceans, lobster, northern, cooked, moist heat
|
1.94
|
|
11
|
Baking chocolate, unsweetened, liquid
|
1.908
|
|
12
|
Seeds, sunflower seed kernels, dry roasted, with salt added
|
1.831
|
|
13
|
Nuts, brazilnuts, dried, unblanched
|
1.742
|
|
14
|
Nuts, hazelnuts or filberts
|
1.724
|
|
15
|
Nuts, mixed nuts, oil roasted, with peanuts, with salt added
|
1.661
|
|
16
|
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
|
1.613
|
|
17
|
Nuts, walnuts, english
|
1.587
|
|
18
|
Tomatoes, sun-dried
|
1.4
|
|
19
|
Seeds, sesame seed kernels, dried (decorticated)
|
1.4
|
|
20
|
Seeds, pumpkin and squash seed kernels, roasted, with salt added
|
1.382
|
|
21
|
Spices, celery seed
|
1.35
|
|
22
|
Nuts, pistachio nuts, dry roasted, with salt added
|
1.326
|
|
23
|
Nuts, pine nuts, dried
|
1.325
|
|
24
|
Nuts, mixed nuts, dry roasted, with peanuts, with salt added
|
1.28
|
|
25
|
Nuts, pecans
|
1.199
|
|
26
|
Crustaceans, crab, alaska king, cooked, moist heat
|
1.182
|
|
27
|
Spices, pepper, black
|
1.142
|
|
28
|
Nuts, almonds
|
1.111
|
|
29
|
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original
|
1.04
|
|
30
|
Spices, oregano, dried
|
0.933
|
|
31
|
Mushrooms, shiitake, cooked, without salt
|
0.895
|
|
32
|
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds
|
0.843
|
|
33
|
Potatoes, baked, skin, without salt
|
0.817
|
|
34
|
Spices, curry powder
|
0.8
|
|
35
|
Cereals ready-to-eat, GENERAL MILLS, Corn CHEX
|
0.773
|
|
36
|
Crustaceans, crab, blue, canned
|
0.76
|
|
37
|
Cocoa mix, no sugar added, powder
|
0.733
|
|
38
|
Chocolate-flavor beverage mix for milk, powder, without added nutrients
|
0.703
|
|
39
|
Candies, semisweet chocolate
|
0.7
|
|
40
|
Mollusks, clam, mixed species, canned, drained solids
|
0.688
|
|
41
|
Peanuts, all types, dry-roasted, with salt
|
0.67
|
|
42
|
Peanuts, all types, dry-roasted, without salt
|
0.67
|
|
43
|
Crustaceans, crab, blue, cooked, moist heat
|
0.644
|
|
44
|
Malted drink mix, chocolate, with added nutrients, powder
|
0.633
|
|
45
|
Spices, paprika
|
0.619
|
|
46
|
Cereals ready-to-eat, wheat germ, toasted, plain
|
0.618
|
|
47
|
Spices, parsley, dried
|
0.615
|
|
48
|
Crustaceans, crab, blue, crab cakes
|
0.61
|
|
49
|
Snacks, potato chips, reduced fat
|
0.599
|
|
50
|
Carob flour
|
0.575
|
|
51
|
Peanut butter, chunk style, with salt
|
0.575
|
|
52
|
Nuts, macadamia nuts, dry roasted, with salt added
|
0.571
|
|
53
|
Snacks, popcorn, cakes
|
0.57
|
|
54
|
Cookies, oatmeal, commercially prepared, soft-type
|
0.553
|
|
55
|
Candies, milk chocolate coated peanuts
|
0.545
|
|
56
|
Peanuts, all types, oil-roasted, with salt
|
0.532
|
|
57
|
Candies, fudge, chocolate, with nuts, prepared-from-recipe
|
0.531
|
|
58
|
Candies, M&M MARS, "M&M's" Peanut Chocolate Candies
|
0.53
|
|
59
|
Hummus, commercial
|
0.528
|
|
60
|
Snacks, trail mix, tropical
|
0.527
|
|
61
|
Snacks, tortilla chips, plain, white corn
|
0.522
|
|
62
|
Buckwheat flour, whole-groat
|
0.515
|
|
63
|
Chocolate syrup
|
0.512
|
|
64
|
Nuts, chestnuts, european, roasted
|
0.506
|
|
65
|
Mushrooms, cooked, boiled, drained, without salt
|
0.503
|
|
66
|
Leavening agents, yeast, baker's, active dry
|
0.5
|
|
67
|
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran Flakes
|
0.499
|
|
68
|
Chicken, liver, all classes, cooked, simmered
|
0.494
|
|
69
|
Candies, milk chocolate
|
0.49
|
|
70
|
Peanut butter, smooth style, with salt
|
0.475
|
|
71
|
Tomatoes, sun-dried, packed in oil, drained
|
0.466
|
|
72
|
Crackers, rye, wafers, plain
|
0.463
|
|
73
|
Snacks, CHEX mix
|
0.447
|
|
74
|
Snacks, rice cakes, brown rice, plain
|
0.444
|
|
75
|
Crackers, whole-wheat
|
0.443
|
|
76
|
Nuts, coconut meat, raw
|
0.435
|
|
77
|
Cookies, chocolate sandwich, with creme filling, regular
|
0.43
|
|
78
|
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL
|
0.426
|
|
79
|
Spices, chili powder
|
0.423
|
|
80
|
Candies, milk chocolate, with almonds
|
0.421
|
|
81
|
Onions, dehydrated flakes
|
0.42
|
|
82
|
Miso
|
0.42
|
|
83
|
Barley, pearled, raw
|
0.42
|
|
84
|
Cereals ready-to-eat, wheat, puffed, fortified
|
0.408
|
|
85
|
Soybeans, mature cooked, boiled, without salt
|
0.406
|
|
86
|
Oat bran, raw
|
0.403
|
|
87
|
Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with oats, honey, and raisins
|
0.401
|
|
88
|
Snacks, granola bars, soft, uncoated, chocolate chip
|
0.398
|
|
89
|
Snacks, potato chips, plain, salted
|
0.398
|
|
90
|
Snacks, granola bars, hard, plain
|
0.391
|
|
91
|
Cereals ready-to-eat, QUAKER, Honey Nut Heaven
|
0.389
|
|
92
|
Cookies, chocolate chip, prepared from recipe, made with margarine
|
0.381
|
|
93
|
Wheat flour, whole-grain
|
0.381
|
|
94
|
Cookies, molasses
|
0.371
|
|
95
|
Tomato products, canned, paste, without salt added
|
0.364
|
|
96
|
Peaches, dried, sulfured, uncooked
|
0.364
|
|
97
|
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS
|
0.363
|
|
98
|
Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free
|
0.363
|
|
99
|
Snacks, potato chips, barbecue-flavor
|
0.359
|
|
100
|
Soup, onion mix, dehydrated, dry form
|
0.353
|
