Foods containing FATTY ACIDS, POLYUNSATURATED, TOTAL OMEGA N-3

Day: Current Food Plan
1 teaspoon = 5 gm / .17 oz 1 tablespoon = 15 gm / .5 oz 1 oz = 30 gm 1 cup = 240 gm / 8 oz 1 pound = 454 gm / 16 oz
mg per 100 grams Significant Amount Food Serving Size Typical Serving
4505.171 🏆 Trout, ocean, aquacultured, fillet, without skin, baked, no added fat
4024.504 🏆 Salmon, Pacific King, fillet, steamed, no added fat
3915.208 🏆 Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat
3822.154 🏆 Salmon, Pacific King, fillet, skinless, grilled, no added fat
3420.828 🏆 Salmon, Pacific King, fillet, skinless, raw
3288.775 🏆 Trout, ocean, aquacultured, fillet, without skin, raw
2908.921 🏆 Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat
2579.828 🏆 Salmon, Atlantic, fillet, steamed, no added fat
2527.991 🏆 Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat
2450.116 🏆 Salmon, Atlantic, fillet, grilled, no added fat
2197.474 🏆 Mackerel, grilled, no added fat
2192.854 🏆 Salmon, Atlantic, fillet, raw
2123.512 🏆 Kingfish, yellowtail, aquacultured, fillet, with skin, raw
2041.675 🏆 Trout, rainbow, aquacultured, baked, no added fat
1909.71 🏆 Mackerel, steamed, no added fat
1778.48 🏆 Seaweed, nori, dried
1774.313 🏆 Trout, rainbow, aquacultured, steamed, no added fat
1723.693 🏆 Silver perch, aquacultured, baked, no added fat
1659.393 🏆 Salmon, pink, canned in brine, drained
1604.156 🏆 Mackerel, raw
1497.971 🏆 Silver perch, aquacultured, steamed, no added fat
1490.423 🏆 Trout, rainbow, aquacultured, raw
1358.63 🏆 Morwong, fillet, grilled, no added fat
1326.699 🏆 Bream, fillet, baked, no added fat
1258.296 🏆 Silver perch, aquacultured, raw
1185.257 🏆 Salmon, red, canned in brine, drained
1001.16 🏆 Bream, fillet, steamed, no added fat
991.8 🏆 Morwong, fillet, raw
968.49 🏆 Bream, fillet, raw
854.46 🏆 Salmon, smoked, sliced
831.87 🏆 Mulloway, flesh, steamed, no added fat
791.507 🏆 Mullet, yelloweye, fillet, baked, no added fat
769.405 🏆 Anchovy, canned in oil, drained
768 🏆 Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path
756.109 🏆 Fish finger, crumbed, purchased frozen, grilled, no added fat
751.92 🏆 Tuna, canned in brine, drained
743.874 🏆 Barramundi, aquacultured, fillet, grilled, no added fat
726.926 🏆 Milkfish, aquacultured, flesh, grilled, no added fat
666.37 🏆 Mulloway, flesh, baked, no added fat
665.376 🏆 Fish finger, crumbed, purchased frozen, raw
652.5 🏆 Mullet, yelloweye, fillet, steamed, no added fat
646.462 Barramundi, aquacultured, fillet, steamed with no added fat
631.733 Milkfish, aquacultured, flesh, steamed, no added fat
629.724 Gemfish, flesh, baked, no added fat
613.667 Mussel, blue, steamed
612.396 Sardine, Australian, whole, raw
589.41 Morwong, fillet, steamed, no added fat
578 Turkey, all classes, skin and separable fat only, roasted
577.8 Mullet, yelloweye, fillet, raw
576.789 Oyster, Sydney rock, aquacultured, raw
553.896 Gemfish, flesh, steamed, no added fat
543.028 Barramundi, aquacultured, fillet, raw
535.98 Lamb, liver, grilled, no added fat
530.656 Milkfish, aquacultured, flesh, raw
486.45 Mulloway, flesh, raw
459.698 Gemfish, flesh, raw
442.592 Oyster, aquacultured, raw
432.227 Oyster, Pacific, aquacultured, raw
416.7 Squid or calamari, fried, no added fat
363.616 Snapper, fillet, baked, no added fat
363.616 Snapper, fillet, steamed, no added fat
339.476 Blue grenadier, flesh, baked, no added fat
337.234 Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat
337.234 Sardine, Australian, whole, fried, no added fat
335.8 Salmon, flavoured, canned, undrained
333.36 Squid or calamari, raw
332.836 Tuna, yellowfin, flesh, baked, no added fat
320.126 Seaweed, boiled, drained
313.362 Blue grenadier, flesh, raw
313.362 Blue grenadier, flesh, steamed, no added fat
302.4 Cod or hake, smoked, steamed
302 Meal replacement (cereal), ready to eat, Vector, Kellogg's
299 Cereal, ready to eat, Kashi: GoLean Crunch, Kashi
298.861 Mutton, boneless dice or strips, shoulder, lean, casseroled, no added fat
297.6 Scallop, fried, no added fat
293.144 Mutton, boneless dice or strips, shoulder, semi-trimmed, casseroled, no added fat
291.428 Mutton, boneless dice or strips, shoulder, untrimmed, casseroled, no added fat
289.25 Tuna, yellowfin, flesh, steamed, no added fat
286.649 Sprat, blue, wild caught, flesh, skin & bones, raw
272.39 Oyster, native, aquacultured, raw
266.581 Cloves, dried, ground
266 Fish, white flesh, crumbed, packaged frozen, baked, no added fat
265.44 Snapper, fillet, raw
257.945 Flathead, flesh, baked, no added fat
245.453 Paste, green curry, commercial
242.97 Tuna, yellowfin, flesh, raw
238.08 Scallop, raw
236.799 Egg, chicken, yolk, hard-boiled
222 Cereal, ready to eat, Muslix: various flavours, Kellogg's
221.76 Flathead, flesh, steamed, no added fat
221.423 Fish, eel, raw
212.628 Tuna, flavoured, canned in oil, drained
211.184 Beef, casserole meat, boneless, chuck, lean, casseroled, no added fat
210.654 Egg, chicken, yolk, raw
197.214 Beef, casserole meat, boneless, chuck, semi-trimmed, casseroled
196.744 Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled
196 Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments
193.791 Beef, casserole meat, boneless, chuck, untrimmed, casseroled, no added fat
192.809 Egg, chicken, whole, omega-3 polyunsaturate enriched, raw
188.452 Lamb, chop, with bone, chump, lean, grilled, no added fat
188.3 Flathead, flesh, raw
186.585 Lamb, chop, with bone, loin or chump, lean, grilled, no added fat
184.717 Lamb, loin chop, lean, grilled, no added fat
182.737 Lamb, chop, with bone, chump, semi-trimmed, grilled, no added fat
182.49 Whiting, King George, flesh, steamed, no added fat
182.215 Lamb, chop, with bone, loin or chump, semi-trimmed, grilled, no added fat
181.694 Lamb, loin chop, semi-trimmed, grilled, no added fat
180.644 Prawn, brown tiger, wild, flesh, raw
180.254 Beef, silverside roast, lean, roasted, no added fat
179.955 Octopus, boiled, no added fat
179.2 Cod, smoked, raw
178.836 Lamb, chop, with bone, chump, untrimmed, grilled, no added fat
177.514 Lamb, chop, with bone, loin or chump, untrimmed, grilled, no added fat
176.849 Beef, silverside roast, semi-trimmed, roasted, no added fat
176.192 Lamb, loin chop, untrimmed, grilled, no added fat
176.143 Prawn, flesh, cooked from raw, no added fat
174.568 Lamb, cutlet or frenched cutlet, with bone, lean, grilled, no added fat
171.802 Mutton, all cuts, separable fat, cooked
169.127 Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, grilled, no added fat
168.744 Beef, silverside roast, untrimmed, roasted, no added fat
168.253 Beef, casserole meat, boneless, blade or chuck, lean, casseroled, no added fat
167.998 Lamb, cutlet or frenched cutlet, with bone, untrimmed, grilled, no added fat
167.728 Paste, shrimp
162.946 Mutton, all cuts, separable fat, raw
162.873 Lamb, mince, stir-fried, no added fat
161.959 Octopus, raw
159.717 Prawn, Western king, wild, flesh, raw
158.9 Whiting, King George, flesh, baked, no added fat
158.853 Beef, casserole meat, boneless, blade or chuck, semi-trimmed, casseroled
155.788 Beef, casserole meat, boneless, blade or chuck, untrimmed, casseroled, no added fat
154.603 Tilapia, fillet, baked, no added fat
154 Cereal, ready to eat, All Bran Original, Kellogg's
152.76 Salami, danish
151.983 Mutton, roasting piece, with bone, leg, untrimmed, roasted, no added fat
150.242 Shark, fillet, without skin, baked, no added fat
149.831 Mutton, roasting piece, with bone, leg, semi-trimmed, roasted, no added fat
149.088 Prawn, school, wild, flesh, raw
149 Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi
148.258 Mutton, roasting piece, with bone, leg, lean, roasted, no added fat
146.953 Pork, loin roast, separable fat, raw
146.055 Lamb, all cuts, separable fat, cooked
145.832 Lamb, chop, with bone, forequarter, grilled, no added fat
145.819 Lamb, chop, with bone, forequarter, semi-trimmed, grilled, no added fat
145.776 Lamb, chop, with bone, forequarter, lean, grilled, no added fat
142.5 Salami, mettwurst
142.31 Lamb, stir-fry strips, untrimmed, stir-fried, no added fat
142.263 Lamb, stir-fry strips, lean, stir-fried, no added fat
142.12 Salami, hungarian
141.112 Prawn, banana, aquacultured, purchased cooked
140.717 Prawn, black tiger, aquacultured, purchased cooked
140.708 Lamb, all cuts, separable fat, raw
140.22 Salami, milano
137.42 Prawn, flesh, raw (green)
137.18 Salami, pepperoni
135.191 Beef, roasting piece, silverside or topside, lean, roasted, no added fat
134.357 Tilapia, fillet, steamed, no added fat
132.646 Lamb, chop, with bone, forequarter, untrimmed, raw
132.529 Beef, roasting piece, silverside or topside, semi-trimmed, roasted, no added fat
131.6 Lamb, chop, with bone, forequarter, semi-trimmed, raw
131.016 Mutton, boneless dice or strips, shoulder, untrimmed, raw
130.332 Mutton, boneless dice or strips, shoulder, semi-trimmed, raw
128.807 Lamb, chop, with bone, forequarter, lean, raw
127.899 Crab, flesh, purchased steamed or boiled
127.702 Pork, loin roast, separable fat, baked, no added fat
127.496 Mutton, boneless dice or strips, shoulder, lean, raw
127.272 Beef, roasting piece, silverside or topside, untrimmed, roasted, no added fat
125.321 Beef, casserole meat, boneless or bone-in, blade, lean, casseroled
125.245 Beef, steak, boneless, fillet or tenderloin, lean, grilled, no added fat
125 Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post
124.019 Mutton, roasting piece, with bone, leg, untrimmed, raw
123.275 Veal, diced, lean, stir-fried, no added fat
123.232 Shark, fillet, without skin, steamed, no added fat
123.134 Beef, steak, boneless, fillet or tenderloin, semi-trimmed, grilled, no added fat
122.937 Goat, all cuts, separable fat, baked, no added fat
122.819 Veal, diced, untrimmed, stir-fried, no added fat
122 Turkey, hen, drumstick, meat and skin, raw
120.493 Beef, casserole meat, boneless, blade, semi-trimmed, casseroled
120 Turkey, broiler, drumstick, meat and skin, roasted
119.995 Mutton, roasting piece, with bone, leg, semi-trimmed, raw
119.7 Fish, white flesh, battered, packaged frozen, baked, no added fat
119.4 Beef, steak, boneless, fillet or tenderloin, untrimmed, grilled, no added fat
119.166 Veal, boneless dice or strips, lean, stir-fried, no added fat
118.896 Veal, boneless dice or strips, untrimmed, stir-fried, no added fat
118.814 Beef, casserole meat, boneless, chuck, lean, raw
118 Cereal, ready to eat, Honey Bunches of Oats with almonds, Post
117.951 Lamb, diced, untrimmed, raw
117.786 Beef, casserole meat, boneless, blade, untrimmed, casseroled
117.508 Lamb, diced, lean, raw
117.166 Mutton, roasting piece, with bone, leg, lean, raw
115.902 Lamb, leg roast, untrimmed, roasted, no added fat
115.657 Lobster, southern rock, wild, flesh, purchased steamed or boiled
115.057 Veal, stir-fry strips, lean, stir-fried, no added fat
114.973 Veal, stir-fry strips, untrimmed, stir-fried, no added fat
113.419 Lamb, boneless dice or strips, untrimmed, stir-fried, no added fat
113.287 Ghee, clarified butter
113.146 Lamb, leg roast, semi-trimmed, roasted, no added fat
112.86 Tilapia, fillet, raw
112.69 Lamb, boneless dice or strips, lean, stir-fried, no added fat
112.6 Abalone, black lip, aquacultured, raw
112.091 Lamb, roasting piece, leg or mini roast, untrimmed, roasted, no added fat
111.23 Whiting, King George, flesh, raw
110.854 Lamb, leg roast, lean, roasted, no added fat
110.386 Lamb, mince, raw
109.99 Beef, casserole meat, boneless, chuck, semi-trimmed, raw
109.677 Shark, fillet, without skin, raw
109.646 Lamb, roasting piece, leg or mini roast, semi-trimmed, roasted, no added fat
108.281 Lamb, mini roast, untrimmed, roasted, no added fat
107.296 Veal, steak, boneless, leg, lean, raw
107.197 Lamb, roasting piece, shoulder, untrimmed, raw
107.159 Lamb, roasting piece, leg or mini roast, lean, roasted, no added fat
107.082 Lamb, steak, boneless, untrimmed, grilled, no added fat
106.927 Veal, all cuts, separable fat, cooked
106.927 Prawn, endeavour, wild, flesh, raw
106.892 Beef, casserole meat, boneless, chuck, untrimmed, raw
106.509 Veal, steak, boneless, leg, untrimmed, raw
106.147 Lamb, mini roast, semi-trimmed, roasted, no added fat
105.875 Beef, rump steak, lean, grilled, no added fat
105.592 Biscuit, sweet, wheatmeal
104.88 Lamb, steak, boneless, semi-trimmed, grilled, no added fat
104.836 Beef, casserole meat, boneless, blade or chuck, lean, raw
104.091 Lobster, southern rock, wild, flesh, raw
103.951 Veal, steak, boneless, leg, untrimmed, grilled, no added fat
103.884 Veal, steak, boneless, leg, lean, grilled, no added fat
103.606 Lamb, cutlet or frenched cutlet, with bone, untrimmed, raw
103.464 Lamb, mini roast, lean, roasted, no added fat
102.775 Crocodile, back leg, raw
102.521 Lamb, roasting piece, shoulder, semi-trimmed, raw
102.393 Prawn, banana, wild, flesh, raw
102.162 Pork, forequarter, separable fat, BBQ'd, no added fat
102.112 Lamb, steak, boneless, lean, grilled, no added fat
101.827 Beef, rump steak, semi-trimmed, grilled, no added fat
101.805 Beef, diced, lean, casseroled, no added fat
101.562 Beef, steak, boneless, scotch fillet, lean, grilled, no added fat
101.208 Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, raw
100.833 Beef, diced, untrimmed, casseroled, no added fat
99.045 Lamb, loin chop, untrimmed, raw
98.252 Beef, casserole meat, boneless, blade or chuck, semi-trimmed, raw
97.231 Beef, rump steak, untrimmed, grilled, no added fat
97.17 Lamb, roasting piece, shoulder, lean, raw
97 Cereal, ready to eat, All Bran Buds, Kellogg's
96.825 Pork, forequarter (chop, roast, neck), separable fat, raw
96.412 Lamb, diced, untrimmed, casseroled, no added fat
96.204 Beef, steak, boneless rump or sirloin, lean, grilled, no added fat
96.158 Lamb, boneless dice or strips, untrimmed, casseroled, no added fat
95.904 Lamb, stir-fry strips, untrimmed, casseroled, no added fat
95.296 Beef, steak, boneless, scotch fillet, semi-trimmed, grilled, no added fat
95.275 Lamb, stir-fry strips, lean, casseroled, no added fat
95.275 Lamb, boneless dice or strips, lean, casseroled, no added fat
95.275 Lamb, diced, lean, casseroled, no added fat
94.786 Beef, casserole meat, boneless, blade or chuck, untrimmed, raw
94.597 Beef, steak, boneless, fillet or tenderloin, lean, raw
94.347 Buffalo, riverine, cube roll, raw
93 Cereal, ready to eat, Shredded Wheat, Post
92.919 Beef, stir-fry strips, lean, dry-fried, no added fat
92.873 Beef, steak, boneless rump or sirloin, semi-trimmed, grilled, no added fat
92.741 Lamb, cutlet or frenched cutlet, with bone, lean, raw
92.468 Beef, stir-fry strips, untrimmed, dry-fried, no added fat
92.436 Lamb, boneless dice or strips, untrimmed, raw
91.906 Lamb, chop, with bone, loin or chump, untrimmed, raw
91.637 Beef, steak, boneless, scotch fillet, untrimmed, grilled, no added fat
91.147 Lamb, boneless dice or strips, lean, raw
90.906 Beef, steak, boneless, fillet or tenderloin, semi-trimmed, raw
90.858 Beef, steak, boneless or bone-in, blade, lean, raw
90.689 Beef, boneless dice or strips, lean, casseroled, no added fat
90.127 Beef, topside roast, lean, roasted, no added fat
90.03 Beef, boneless dice or strips, untrimmed, casseroled, no added fat
89.164 Beef, steak, boneless, fillet or tenderloin, untrimmed, raw
88.563 Beef, boneless dice or strips, lean, stir-fried, no added fat
88.534 Lamb, roasting piece, shoulder, untrimmed, roasted, no added fat
88.209 Beef, topside roast, semi-trimmed, roasted, no added fat
88 Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills
87.983 Beef, boneless dice or strips, untrimmed, stir-fried, no added fat
87.822 Goat, leg, lean, baked, no added fat
86.76 Beef, steak, with bone, T-bone, lean, grilled, no added fat
86.723 Pork, round mini roast, separable fat, baked, no added fat
86.637 Beef, steak, boneless rump or sirloin, untrimmed, grilled, no added fat
86.533 Beef, sirloin steak, lean, grilled, no added fat
86.513 Beef, steak, boneless or bone-in, blade, semi-trimmed, raw
85.799 Beef, topside roast, untrimmed, roasted, no added fat
85.707 Veal, cutlet, with bone, untrimmed, grilled, no added fat
85.546 Veal, cutlet, with bone, semi-trimmed, grilled, no added fat
85.008 Pork, round mini roast, separable fat, raw
85 Cereal, ready to eat, Corn Flakes: Frosted, Compliments
84.912 Goat, all cuts, separable fat, raw
84.768 Lamb, chop, with bone, chump, untrimmed, raw
84.528 Lamb, diced, untrimmed, stir-fried, no added fat
84.208 Beef, diced, lean, dry-fried, no added fat
83.919 Beef, sirloin steak, semi-trimmed, grilled, no added fat
83.887 Veal, cutlet, with bone, lean, grilled, no added fat
83.498 Beef, diced, untrimmed, dry-fried, no added fat
83.145 Kangaroo, steak, as purchased, fried, no added fat
83.118 Lamb, diced, lean, stir-fried, no added fat
82.679 Beef, steak, boneless or bone-in, blade, untrimmed, raw
82.2 Lamb, loin chop, semi-trimmed, raw
82 Cereal, ready to eat, Heritage Flakes, Nature's Path
81.612 Lamb, steak, boneless, untrimmed, raw
81 Cereal, ready to eat, Heritage O's, Nature's Path
81 Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills
80.797 Beef, steak, with bone, T-bone, semi-trimmed, grilled, no added fat
80.498 Veal, stir-fry strips, lean, raw
80.187 Beef, steak, boneless, round, lean, grilled, no added fat
80 Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's
80 Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's
80 Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's
79.961 Shark, battered, deep-fried, takeaway outlet
79.897 Veal, stir-fry strips, untrimmed, raw
79.847 Bassa (basa), fillet, baked, no added fat
79.572 Beef, strips, lean, casseroled, no added fat
79.228 Beef, strips, untrimmed, casseroled, no added fat
79.113 Beef, steak, boneless, round, semi-trimmed, grilled, no added fat
78.75 Sauce, fish, commercial
78.69 Lamb, chop, with bone, loin or chump, semi-trimmed, raw
78.084 Beef, steak, boneless, round, untrimmed, grilled, no added fat
78 Cereal, ready to eat, Puffed Wheat, Safeway
78 Cereal, ready to eat, Shredded Wheat: spoon size, Post
77.881 Beef, diced, lean, raw
76.967 Lamb, steak, boneless, semi-trimmed, raw
76.806 Lamb, roasting piece, shoulder, semi-trimmed, roasted, no added fat
76.693 Beef, diced, untrimmed, raw
76.399 Beef, steak, with bone, T-bone, untrimmed, grilled, no added fat
76.391 Goat, meat, all cuts, untrimmed, baked, no added fat
76.044 Beef, sirloin steak, untrimmed, grilled, no added fat
75.925 Egg, chicken, whole, fried, no fat added
75.18 Lamb, chop, with bone, chump, semi-trimmed, raw
74.791 Lamb, loin chop, lean, raw
73.915 Cream, thickened, regular fat (approximately 35%)
73.28 Egg, chicken, whole, hard-boiled
73.161 Lamb, roasting piece, leg or mini roast, untrimmed, raw
72.738 Beef, rump steak, lean, raw
72.5 Lamb, steak, boneless, lean, raw
72.268 Beef, steak, with bone, T-bone or blade, lean, grilled, no added fat
72.227 Goat, forequarter, lean, baked, no added fat
71.333 Goat, meat, all cuts, lean, baked, no added fat
71 Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post
71 Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills
70.91 Abalone, green lip, aquacultured, raw
70.56 Lamb, chop, with bone, loin or chump, lean, raw
70.436 Veal, boneless dice or strips, lean, raw
70.295 Beef, rump steak, semi-trimmed, raw
70 Cereal, ready to eat, French Toast Crunch, General Mills
70 Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post
69.997 Veal, boneless dice or strips, untrimmed, raw
69.598 Egg, chicken, whole, poached
69.391 Bassa (basa), fillet, steamed, no added fat
69.222 Veal, cutlet, with bone, lean, raw
69.052 Lamb, roasting piece, shoulder, lean, roasted, no added fat
68.71 Beef, steak, with bone, T-bone or blade, semi-trimmed, grilled, no added fat
68.7 Buffalo, swamp, cube roll, raw
68.618 Beef, topside roast, lean, raw
68.002 Goat, meat, all cuts, untrimmed, casseroled, no added fat
68 Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills
68 Cereal, ready to eat, Special K: Satisfaction, Kellogg's
67.87 Veal, cutlet, with bone, semi-trimmed, raw
67.785 Beef, boneless dice or strips, lean, raw
67.595 Veal, cutlet, with bone, untrimmed, raw
67 Cereal, ready to eat, Life Multigrains, Quaker
67 Cereal, ready to eat, Cheerios, General Mills
66.981 Beef, topside roast, semi-trimmed, raw
66.972 Beef, boneless dice or strips, untrimmed, raw
66.92 Lamb, stir-fry strips, untrimmed, raw
66.814 Egg, chicken, whole, raw
66.329 Lamb, chop, with bone, chump, lean, raw
66.328 Goat, meat, all cuts, lean, casseroled, no added fat
66.316 Lamb, roasting piece, leg or mini roast, semi-trimmed, raw
66.187 Beef, steak, with bone, T-bone or blade, untrimmed, grilled, no added fat
66 Cereal, ready to eat, Raisin Bran, Kellogg's
65.226 Abalone, black lip, wild, raw
64.787 Lamb, stir-fry strips, lean, raw
64.733 Beef, steak, boneless, round, lean, raw
64.709 Lamb, leg roast, untrimmed, raw
64.015 Beef, topside roast, untrimmed, raw
63.384 Beef, rump steak, untrimmed, raw
63.257 Beef, steak, with bone, T-bone or blade, lean, raw
63 Cereal, ready to eat, Nesquik, General Mills
62.491 Beef, steak, boneless, round, semi-trimmed, raw
62.345 Cheese, parmesan, dried, finely grated
61.916 Cheese, cheddar, natural, reduced fat (approximately 25%)
61.568 Beef, steak, boneless, round, untrimmed, raw
61 Cereal, ready to eat, Cheerios: multigrain, General Mills
60.93 Lamb, roasting piece, leg or mini roast, lean, raw
60.374 Veal, diced, lean, raw
60.146 Beef, steak, with bone, T-bone or blade, semi-trimmed, raw
60.098 Veal, diced, untrimmed, raw
60 Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills
59.794 Beef, roasting piece, silverside or topside, lean, raw
59.21 Beef, roasting piece, silverside or topside, semi-trimmed, raw
58.743 Pork, belly, rind removed, baked, no added fat
58.288 Bassa, fillet, raw
58 Cereal, ready to eat, Crispy Rice, Compliments
57.777 Beef, steak, boneless or bone-in, blade, lean, grilled, no added fat
57.69 Beef, stir-fry strips, lean, raw
57.294 Beef, steak, with bone, T-bone or blade, untrimmed, raw
57.25 Beef, stir-fry strips, untrimmed, raw
56.622 Beef, steak, boneless or bone-in, blade, semi-trimmed, grilled, no added fat
56.579 Beef, roasting piece, silverside or topside, untrimmed, raw
56 Cereal, ready to eat, Shreddies, honey, Post
55.975 Beef, steak, with bone, blade, untrimmed, grilled, no added fat
55.664 Lamb, leg roast, semi-trimmed, raw
55.343 Abalone, brown lip, wild, raw
54.6 Pork, scotch roast, lean, baked, no added fat
54.044 Kangaroo, steak, as purchased, raw
53.952 Goat, loin, lean, baked, no added fat
53.78 Bacon, middle rasher, untrimmed, raw
53.651 Beef, steak, boneless rump or sirloin, lean, raw
53 Cereal, ready to eat, Life, Toasted Cinnamon, Quaker
52.95 Bread, from white flour, added omega-3 polyunsaturates, toasted
52.607 Beef, silverside roast, lean, raw
52.578 Beef, casserole meat, boneless or bone-in, shin, lean, casseroled, no added fat
52.06 Salami, all varieties, raw
52.017 Beef, steak, boneless rump or sirloin, semi-trimmed, raw
51.796 Egg, chicken, whole, scrambled, with regular fat cows milk, no fat added
51.778 Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, casseroled, no added fat
51.652 Pork, scotch roast, untrimmed, baked, no added fat
51.438 Beef, silverside roast, semi-trimmed, raw
50.959 Cheese, edam
50.937 Beef, steak, boneless, scotch fillet, lean, raw
50.795 Pork, loin roast, untrimmed, baked, no added fat
50.55 Abalone, green lip, wild, raw
49.937 Pork, belly, rind removed, raw
49.876 Kangaroo, loin fillet, raw
49.855 Beef, casserole meat, boneless or bone-in, shin, untrimmed, casseroled, no added fat
49.361 Lamb, leg roast, lean, raw
49.143 Beef, silverside roast, untrimmed, raw
48.935 Quinoa, red, uncooked
48.365 Buffalo, riverine, topside, raw
48.365 Kangaroo, loin fillet, grilled, no added fat
48.09 Kangaroo, rump, baked, no added fat
48.09 Crocodile, steak, as purchased, fried, no added fat
48 Cereal, ready to eat, Kashi: honey puffed, Kashi
48 Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker
48 Cheese, processed product, cheddar, slices
48 Cereal, ready to eat, Oatmeal Squares, Quaker
47.604 Pork, forequarter chop, untrimmed, raw
47.444 Peanut butter, smooth & crunchy, added sugar & salt
47.422 Beef, steak, boneless rump or sirloin, untrimmed, raw
47.212 Beef, steak, boneless, scotch fillet, semi-trimmed, raw
46.74 Pastry, filled with spinach & cheese, purchased frozen, baked
46.273 Quinoa, black, uncooked
46 Cereal, ready to eat, On Track, President's Choice
45.537 Bread, from white flour, added omega-3 polyunsaturates
45.325 Veal, all cuts, separable fat, raw
45.247 Cheese, haloumi
45.2 Beef, steak, boneless, scotch fillet, untrimmed, raw
45.183 Chicken, schnitzel, baked without fat
44.789 Quinoa, uncooked
44.243 Goat, leg, lean, raw
44 Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills
44 Cereal, ready to eat, Honey Nut O's, Selection
43.897 Sausage, lamb, flavoured, fried, no added fat
43.897 Sausage, lamb, plain, fried, no added fat
43.739 Pork, forequarter chop, untrimmed, BBQ'd, no added fat
43 Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path
42.502 Crocodile, tail fillet, raw
42.468 Quinoa, white, uncooked
41.99 Pork, mince, as purchased, fried, no added fat
41.769 Pork, loin chop, lean, BBQ'd, no added fat
41.769 Cheese, mozzarella
41.754 Pork, forequarter shoulder roast, untrimmed, raw
40.808 Beef, mince, lower fat, stir-fried, no added fat
40.807 Pork, forequarter shoulder roast, untrimmed, BBQ'd, no added fat
40.484 Cheese, cheddar, natural, reduced fat (approximately 15%)
40.28 Pork, mince, untrimmed, raw
40 Cereal, ready to eat, Special K: with Red Berries, Kellogg's
39.68 Pork, loin chop, semi-trimmed, BBQ'd, no added fat
39.502 Kangaroo, rump, raw
12 Oz/ 340gm
39.13 Pork, loin roast, lean, baked, no added fat
38.081 Goat, meat, all cuts, untrimmed, raw
36.874 Pork, loin chop, untrimmed, BBQ'd, no added fat
36.765 Sausage, pork, fried, no added fat
36.561 Beef, all cuts, separable fat, cooked, no added fat
36.374 Cake, sponge, plain, commercial, uniced, filled with jam & cream
35.906 Pork, loin roast, untrimmed, raw
35.656 Beef, steak, with bone, T-bone, lean, raw
35.49 Pork, forequarter chop, lean, raw
34.937 Pork, leg roast, untrimmed, baked, no added fat
34.58 Pork, scotch roast, lean, raw
34.564 Beef, sirloin steak, lean, raw
33.779 Beef, steak, with bone, T-bone, semi-trimmed, raw
33.74 Beef, sirloin steak, semi-trimmed, raw
33.669 Cheese, cheddar, natural, regular fat
33.496 Goat, meat, all cuts, lean, raw
33.48 Pork, forequarter shoulder roast, semi-trimmed, BBQ'd, no added fat
33.119 Pork, forequarter chop, semi-trimmed, BBQ'd, no added fat
33 Cereal, ready to eat, Corn Bran Squares, Quaker
32.311 Fish, battered or crumbed, from takeaway outlet, deep fried, blended frying fat, ready to eat
32.039 Frankfurt, cooked
31.908 Beef, steak, with bone, T-bone, untrimmed, raw
31.861 Lamb, fillet, untrimmed, raw
31.752 Chicken, drumstick, lean flesh, raw
31.46 Beef, sirloin steak, untrimmed, raw
31.185 Quail, lean flesh & skin, raw
31.122 Pork, rump steak, lean, fried, no added fat
30.729 Lamb, with bone, shin, untrimmed, casseroled, no added fat
30.637 Cheese, blue vein
30.36 Cake, sponge, plain, commercial, uniced, unfilled
30 Cereal, ready to eat, Cap'n Crunch, Quaker
29.938 Lamb, boneless, fillet or loin, untrimmed, raw
29.924 Beef, corned, canned
29.649 Camel, steak, as purchased, fried, no added fat
29.352 Camel, cube roll, raw
29.328 Beef, mince, higher fat, raw
29.12 Pork, forequarter shoulder roast, lean, BBQ'd, no added fat
29.106 Ostrich, moon steak, raw
29 Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's
28.854 Crocodile, steak, as purchased, raw
28.665 Pork, forequarter chop, lean, BBQ'd, no added fat
28.665 Pork, medallion or loin steak, lean, fried, no added fat
28.528 Pork, scotch roast, untrimmed, raw
28.352 Goat, forequarter, lean, raw
28.262 Rice, white, fried with bacon or ham, egg, prawns & vegetables
28.21 Pork, forequarter shoulder roast, lean, raw
28.192 Cheese, cheddar, processed, regular fat
28.097 Biscuit, sweet, shortbread style, commercial
28.015 Lamb, eye of loin, untrimmed, raw
27.892 Goat, loin, lean, raw
27.48 Camel, rump, raw
27.422 Chicken, drumstick, lean flesh, skin & fat, raw
27.351 Lamb, with bone, shin, untrimmed, raw
27.216 Quail, lean flesh & skin, baked, no added fat
27.142 Turkey, breast, lean flesh, skin & fat, raw
27.122 Chicken, wing, lean flesh, raw
27.114 Buffalo, swamp, topside, raw
27 Cereal, ready to eat, Wheat Squares, Organics, President's Choice
27 Cereal, ready to eat, Corn Flakes, Selection
26 Cereal, ready to eat, Sugar Crisp, Post
25.804 Kangaroo, tail, cooked, no added fat
25.798 Milk, cow, powder, regular fat, added vitamins A & D
25.798 Milk, cow, powder, regular fat, unfortified
25.648 Lamb, fillet, lean, raw
25.633 Chicken, breast, lean flesh, fried, no added fat
25.327 Lamb, boneless, fillet or loin, lean, raw
25.184 Pork, leg steak (round, rump, topside, silverside), lean, fried, no added fat
25.007 Lamb, eye of loin, lean, raw
25.007 Rabbit, farmed, whole, raw
24.962 Pork, leg steak (round, rump, topside, silverside), untrimmed, fried, no added fat
24.806 Milk, cow, fluid, reduced fat (1.5% fat), added omega 3 polyunsaturates
24.57 Pork, silverside steak, lean, fried, no added fat
24.564 Pork, rump steak, untrimmed, fried, no added fat
23.582 Pork, round mini roast, untrimmed, baked, no added fat
23.049 Sausage, beef, fried, no added fat
23.048 Lamb, fillet, untrimmed, grilled, no added fat
22.94 Pork, leg roast, untrimmed, raw
22.913 Lamb, boneless, fillet or loin, untrimmed, grilled, no added fat
22.778 Lamb, eye of loin, untrimmed, microwaved, no added fat
22.75 Pork, round mini roast, lean, baked, no added fat
22.588 Beef, mince, regular fat, raw
22.568 Pork, diced, untrimmed, fried, no added fat
22.568 Pork, diced, untrimmed, raw
22.491 Cheese, camembert
21.867 Sausage, chorizo, fried, no added fat
21.168 Ostrich, fan fillet, raw
21.16 Kangaroo, tail, raw
20.93 Pork, topside steak, lean, fried, no added fat
20.909 Pork, topside steak, untrimmed, fried, no added fat
20.774 Sausage, chorizo, uncooked
20.772 Beef, all cuts, separable fat, raw
20.568 Lamb, with bone, shin, semi-trimmed, casseroled, no added fat
20.518 Lamb, eye of loin, lean, microwaved, no added fat
20.335 Lamb, boneless, fillet or loin, lean, grilled, no added fat
20.152 Lamb, fillet, lean, grilled, no added fat
20.111 Pork, round steak, lean, fried, no added fat
19.845 Beef, casserole meat, boneless or bone-in, shin, untrimmed, raw
19.815 Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, raw
19.786 Beef, casserole meat, boneless or bone-in, shin, lean, raw
19.272 Camel, steak, as purchased, raw
18.944 Cake, mud, dark chocolate, homemade, uniced
18.916 Sausage, beef, grilled, no added fat
18.851 Cake, mud, dark chocolate, homemade, chocolate ganache icing
18.724 Turkey, breast, lean flesh, skin & fat, baked, no added fat
18.428 Chicken, breast, lean flesh, baked, no added fat
18.2 Pork, topside steak, lean, raw
18.2 Pork, strips, untrimmed, fried, no added fat
17.905 Duck, breast, lean, fried, no added fat
17.715 Pork, medallion or loin steak, untrimmed, fried, no added fat
17.672 Prosciutto
17.651 Beef, mince, lower fat, raw
17.482 Chicken, breast, lean flesh, casseroled, no added fat
17.464 Milk, human/breast, mature, fluid
17.199 Pork, spare ribs, untrimmed, baked, no added fat
17.199 Pork, rump steak, lean, raw
16.79 Pork, leg steak (round, rump, topside, silverside), lean, raw
16.744 Pork, strips, untrimmed, raw
16.744 Sauce, Worcestershire, commercial
16.708 Pork, loin chop, lean, raw
16.704 Pork, rump steak, untrimmed, raw
16.625 Pork, leg steak (round, rump, topside, silverside), untrimmed, raw
16.38 Pork, silverside steak, lean, raw
16.237 Pork, silverside steak, untrimmed, raw
16.216 Chicken, breast, lean flesh, skin & fat, baked, no added fat
15.948 Pork, loin cutlet, untrimmed, fried, no added fat
15.937 Chicken, breast, lean flesh, skin & fat, casseroled, no added fat
15.899 Chicken, wing, lean flesh, skin & fat, raw
15.872 Pork, loin chop, semi-trimmed, raw
15.664 Rabbit, flesh, casseroled, no added fat
15.47 Bacon, middle rasher, separable lean, fried, no added fat
15.12 Turkey, breast, lean flesh, baked, no added fat
14.898 Lamb, with bone, shin, semi-trimmed, raw
14.883 Pork, loin chop, untrimmed, raw
14.839 Dairy blend, butter & edible oil spread (approximately 80% fat), sodium 600 mg/100 g
14.63 Pie, steak & kidney, canned
13.608 Duck, breast, lean, raw
13.608 Chicken, breast, lean flesh, raw
13.104 Pork, butterfly steak, lean, raw
13.104 Pork, medallion or loin steak, lean, raw
13.013 Pork, round steak, lean, raw
12.836 Milk, cow, canned, evaporated, regular
12.758 Ice cream, vanilla flavour, premium or rich (~15% fat)
12.74 Pork, butterfly steak, lean, grilled, no added fat
12.508 Hot dog, bread roll, frankfurt & sauce filling
12.48 Quinoa, cooked in water, no added salt
12 Oz/ 340gm
12.474 Turkey, breast, lean flesh, raw
12.443 Pudding, sticky date, homemade
12.24 Paste, soybean
12.223 Pork, medallion or loin steak, untrimmed, raw
12.096 Milk, cow, fluid, regular fat (3.5% fat), added omega 3 polyunsaturates
12.056 Pork, butterfly steak, untrimmed, raw
11.83 Lamb, with bone, shin, lean, casseroled, no added fat
11.721 Pork, butterfly steak, untrimmed, grilled, no added fat
11.647 Chicken, breast, lean flesh, grilled, no added fat
11.627 Cake, chocolate, homemade, uniced
11.568 Hamburger, white roll, beef patty, with cheese, onion, pickles & sauce, fast food chain
11.51 Pork, round mini roast, untrimmed, raw
11.475 Sauce, pasta, bolognese, homemade using beef mince & homemade tomato based sauce
11.194 Pork, spare ribs, untrimmed, raw
11.166 Chicken, breast, lean flesh, skin & fat, raw
11.044 Slice, brownie, chocolate, with nuts, homemade
10.942 Chicken, mince, fried, no added fat
10.845 Pork, loin cutlet, untrimmed, raw
10.838 Cake, plain butter cake, homemade, uniced
10.791 Beef, mince, regular fat, stir-fried, no added fat
10.54 Sauce, pasta, bolognese, homemade using beef mince & commercial tomato based sauce
10.023 Cake, plain butter cake, commercial, iced
10.01 Pork, loin roast, lean, raw
10.01 Pork, round mini roast, lean, raw
9.689 Pancake, plain, homemade
9.443 Cake, plain butter cake, commercial, uniced
9.339 Cake, chocolate, homemade, iced
9.326 Emu, steak, as purchased, fried, no added fat
9.316 Lasagne, beef, homemade
9.214 Biscuit, savoury, rice cracker, seaweed flavoured
9.075 Cake, carrot, homemade, uniced
8.978 Duck, lean flesh, baked, no added fat
8.911 Pie, savoury, meat, commercial, ready to eat
8.738 Hamburger, white roll, beef patty, with salad, independent takeaway outlet
8.67 Cake, plain butter cake, homemade, iced
8.531 Ham, leg, lean
8.505 Chicken, thigh, lean flesh, raw
8.505 Emu, fan fillet, raw
8.41 Chicken, barbecued, with skin
8.316 Chicken, mince, raw
8.032 Chicken, drumstick, lean flesh, baked, no added fat
7.686 Sauce, oyster, commercial
7.682 Cake, mud, dark chocolate, commercial, chocolate ganache icing
7.44 Croissant, plain
7.26 Cake, carrot, homemade, iced
7.171 Macaroni & cheese, homemade, cooked unfilled pasta, homemade cheese sauce
7.088 Emu, steak, as purchased, raw
7.011 Bread, banana
6.847 Chicken, drumstick, lean flesh, skin & fat, baked, no added fat
6.734 Bread roll, topped with cheese
6.734 Bread roll, topped with cheese & bacon
6.647 Scone, pumpkin, homemade
6.52 Milk, cow, canned, sweetened, condensed, regular
6.473 Pudding, plum, steamed or boiled, homemade
6.029 Sauce, pasta, basil pesto, commercial
5.957 Yoghurt, apricot pieces or flavoured, regular fat (3% fat)
5.878 Chicken, thigh, lean flesh, skin & fat, raw
5.862 Yoghurt, strawberry pieces or flavoured, regular fat (3% fat)
5.599 Chicken, nugget, purchased from fast food chain, grilled
5.428 Pikelet, plain, homemade
5.396 Cheese, cottage
5.316 Chicken, processed luncheon meat, low or reduced fat
5.198 Duck, lean flesh, raw
5.011 Cake, fruit, homemade, uniced
4.939 Pizza, ham & pineapple, purchased frozen, baked
4.808 Dairy or yoghurt dessert, chocolate, regular fat
4.737 Tart, custard, commercial
4.68 Biscuit, savoury, from rye flour, crispbread
4.656 Pie, savoury, meat, purchased frozen, baked
4.592 Biscuit, savoury, from wheat flour, crispbread, puffed & toasted
4.461 Lamb, with bone, shin, lean, raw
4.32 Bulgur, uncooked
4.258 Pasta, white wheat flour & egg, dry
4.03 Pizza, cheese & tomato, commercial
4.004 Pork, fillet, fully-trimmed, baked, no added fat
3.99 Soup, vegetable, instant dry mix
3.99 Sausages & vegetables, canned
3.61 Steak & vegetables, canned
3.595 Pizza, supreme, takeaway style
3.54 Scone, plain, homemade
3.308 Milk, cow, canned, evaporated, reduced fat (approximately 2% fat)
3.165 Biscuit, savoury, rice cracker, flavoured (excluding seaweed)
2.975 Biscuit, savoury, rice cake, from brown rice, plain
2.944 Braised steak & onions, canned
2.879 Duck, lean flesh, skin & fat, baked, no added fat
2.687 Slice, caramel
2.546 Biscuit, savoury, rice cracker, plain
2.512 Pasta, white wheat flour, fresh, uncooked
2.278 Flour, wheat, white, high protein or bread making flour
2.268 Milk, cow, powder, skim
2.222 Sausage, beef, raw
2.212 Pasta, white wheat flour, fresh, boiled, no added salt
2.159 Duck, lean flesh, skin & fat, raw
2.119 Custard, vanilla, regular fat
2.1 Pasta, white wheat flour & egg, boiled from dry, no added salt
2.002 Pork, fillet, lean, raw
1.87 Spring roll, meat & vegetable filling, commercial, deep fried
1.796 Yoghurt, vanilla flavoured, (2% fat)
1.742 Flour, wheat, white, plain
1.742 Flour, wheat, white, self-raising
1.74 Potato, chips, regular, independent takeaway outlet, deep fried, blended oil, salted
1.658 Flour, cornflour, from maize & wheat starch
1.592 Custard powder, vanilla, dry mix
1.215 Custard, vanilla, prepared from dry mix
1.149 Capers, pickled, canned, drained
1.112 Bun, sweet, with dried fruit, iced
1.083 Sauce, white, savoury, homemade
1.042 Milk, cow, fluid, regular fat (3.5% fat)
0.99 Porridge, rolled oats, prepared with regular fat cows milk
0.984 Beverage, chocolate flavour, from Nesquik powder, with regular fat cows milk
12 Oz/ 340gm
0.97 Beverage, chocolate flavour, from drinking chocolate, with regular fat cows milk
12 Oz/ 340gm
0.949 Beverage, chocolate flavour, from Milo powder, with regular fat cows milk
12 Oz/ 340gm
0.927 Pizza, vegetable, fast food chain
0.852 Porridge, rolled oats mixed with sugar or honey & other flavours, prepared with cows milk
0.766 Noodle, wheat with egg, plain, boiled, no added fat
0.709 Yoghurt, vanilla flavoured, low fat (less than 0.5% fat)
0.694 Pudding, chocolate, homemade
0.367 Biscuit, sweet, Anzac style, homemade from basic ingredients
0.249 Baking powder, dry powder
0.238 Pasta, white wheat flour, dry
0.099 Bread, from white flour, extra grainy & seeds, toasted
0.084 Bread, from white flour, extra grainy & seeds
0.051 Bread, from wholemeal flour, extra grainy & seeds, toasted
0.047 Pasta, white wheat flour, boiled from dry, no added salt
0.045 Milk, cow, fluid, skim (0.15% fat), added milk solids
0.043 Bread, from wholemeal flour, extra grainy & seeds
Sources, terms of use and Acknowledgements
© Copyright 2016-2022 Lassesen Consulting, LLC [2007], DBA, Microbiome Prescription. All rights served.