Foods containing Iodine (I)

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
494 ## Gracilaria seaweeds (Gracilaria verrucosa), dried or dehydrated
486 ## Tangle (Laminaria digitata), dried or dehydrated
341 ## Sea belt (Saccharina latissima), dried or dehydrated
236 ## Kombu or Japanese kelp (Laminaria japonica), dried or dehydrated
68.2 ## North Atlantic rockweed (Ascophyllum nodosum), dried or dehydrated
40 Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated
36 Seaweed, agar, dried
34.6 Atlantic wakame (Alaria esculenta), dried or dehydrated
34.6 Carragheen mosses (Chondrus crispus), dried or dehydrated
32.5 Dulse (Palmaria palmata), dried or dehydrated
19.1 Wakame (Undaria pinnatifida), dried or dehydrated
14.4 Sea thong (Himanthalia elongata), dried or dehydrated
9.39 Sea lettuce (Enteromorpha sp.), dried or dehydrated
9.19 Sea lettuce (ulva sp.), dried or dehydrated)
5.1 Laver (Porphyra sp.), dried or dehydrated
4.4 Salt, table, iodised
2.2 Seaweed, nori, dried
1.86 Salt, white (sea, igneous or rock), iodine added, fluoride added 25 mg/100 g
1.86 Salt, white (sea, igneous or rock), iodine added, no other enrichment
0.57 Winkle, cooked
0.5 Cod liver, raw
0.4 Cod liver oil
0.394 Norway lobster, boiled/cooked in water
0.3372 Seaweed, boiled, drained
0.33 Salmon roe, semi-preserved
0.321 Molokhia powder (dried jute leaves)
0.31 Seafood terrine, with or without fish, prepacked
0.2678 Mussel, blue, steamed
0.26 Haddock, steamed
0.26 Shrimp, cooked
0.255 Haddock, smoked
0.24 Lobster, raw
0.24 Protein powder, whey based, protein >70%, unfortified
0.23 Cod, salted, dried
0.23 Cod roe, smoked, semi-preserved
0.214 Pouting, raw
0.213 Whiting, fried
0.202 Oyster, Pacific, aquacultured, raw
0.2017 Abalone, green lip, aquacultured, raw
0.2 Milk, cow, powder, skim
0.197 Mussel, canned, drained
0.194 Prawn crackers
0.192 Egg yolk, cooked
0.191 European plaice, raw
0.19 Mullet, roasted/baked
0.19 Abalone, green lip, wild, raw
0.1838 Oyster, aquacultured, raw
0.1781 Scallop, fried, no added fat
0.175 Egg yolk, raw
0.1621 Oyster, Sydney rock, aquacultured, raw
0.1618 Oyster, native, aquacultured, raw
0.15 Pollock, cooked
0.15 Tuna, roasted/baked
0.15 Scallop, raw
0.143 Saithe, raw
0.1417 Bread, gluten free, toasted
0.141 Norway lobster, raw
0.138 Mussel, common, raw
0.1301 Morwong, fillet, grilled, no added fat
0.13 Egg, chicken, yolk, hard-boiled
0.13 Cod, roasted/baked
0.126 Haddock, raw
0.1253 Bread, gluten free
0.124 Pyrénées cheese, from ewe's milk
0.122 Cod, cooked (average)
0.12 Paste, soybean
0.12 Lobster, boiled/cooked in water
0.12 Shrimp or prawn, raw
0.12 Milk, cow, powder, regular fat, added vitamins A & D
0.12 Milk, cow, powder, regular fat, unfortified
0.12 Egg, chicken, whole, omega-3 polyunsaturate enriched, raw
0.117 Caviar, semi-preserved
0.1163 Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled
0.114 Whelk, cooked
0.11 Fish, breaded, frozen, raw
0.11 Cod, steamed
0.11 Abalone, brown lip, wild, raw
0.107 Mackerel, fried
0.106 Mussel, boiled/cooked in water
0.105 Cod liver, canned, drained
0.101 Pacific oyster, raw
0.101 Cod, raw
0.101 Oyster, raw
0.1 Mussels, filled (fat, parsley and garlic…), prepacked
0.1 Crab, boiled/cooked in water
0.1 Morwong, fillet, raw
0.094 Lemon sole, raw
0.092 Fish w bordelaise sauce, prepacked
0.09 Morwong, fillet, steamed, no added fat
0.09 Parmesan cheese, from cow's milk
0.0881 Prawn, endeavour, wild, flesh, raw
0.0862 Breadcrumbs, white
0.0843 Cheese, goat, soft
0.08 Clam, raw
0.08 Feta cheese, PDO
0.08 Clam, boiled/cooked in water
0.08 Egg, chicken, yolk, raw
0.08 Pollack, raw
0.08 Abalone, black lip, wild, raw
0.08 Spinous spider crab, boiled
0.0794 Prawn, school, wild, flesh, raw
0.078 Oats, rolled, mixed with sugar or honey & other flavours, uncooked
0.0769 Bread, from white flour, Italian-style, commercial, toasted
0.076 Cheese, bocconcini
0.0758 Sardine, Australian, whole, raw
0.075 Whiting, steamed
0.074 Cod, salted, boiled/cooked in water
0.074 Oats, hulled, uncooked
0.074 Oats, rolled, uncooked
0.073 Saithe, frozen, raw
0.071 White fish with Provencal-style sauce (tomato sauce), prepacked
0.0709 Bread, from white flour, added fibre, toasted
0.0709 Crumpet, from white flour, toasted
0.0701 Prawn, brown tiger, wild, flesh, raw
0.07 Biscuit, savoury, rice cracker, seaweed flavoured
0.07 Trout egges, canned
0.07 Cheese, dry, from goat's milk
0.07 Bread roll, mixed grain, toasted
0.07 Soup, fish and/or crustacean, prepacked, to be reheated
0.07 Brie de Melun cheese, from cow's milk
0.07 Miso soup, dehydrated, reconstituted
0.07 Yogurt, ewe's milk, flavoured, w sugar
6 oz/ 170ml / 170gm
0.07 Gorgonzola cheese, from cow's milk
0.0696 Bread, from white flour, added omega-3 polyunsaturates, toasted
0.0692 Bread roll, from wholemeal flour, toasted
0.0692 Bread, from wholemeal flour, toasted
0.0692 Bread, from white flour, added calcium, toasted
0.0692 Bread, from white flour, added iron, toasted
0.068 Bread, from white flour, Italian-style, commercial
0.068 Crayfish, raw
0.068 Breakfast cereal, whole wheat, puffed, no added sugar or salt, unfortified
0.0678 Bread, from white flour, Turkish, toasted
0.0675 Paste, shrimp
0.0674 Bread, mixed grain, toasted
0.067 Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted
0.067 Pond smelt, raw
0.0667 Bread, from white flour, sour dough, commercial, toasted
0.066 Strawberry flavoured milk, with sugar, partially skimmed, fortified with vitamins D
0.065 Spiny lobster, boiled/cooked in water
0.065 Spiny lobster, raw
0.0648 Bread, from rye flour, sour dough, toasted
0.064 Pilchard, in tomato sauce, canned, drained
0.063 Bread, from white flour, added omega-3 polyunsaturates
0.0627 Bread, from white flour, added calcium
0.0627 Bread, from white flour, added iron
0.0627 Bread, from white flour, added fibre
0.0626 Bread roll, mixed grain
0.0621 Egg, chicken, whole, fried, no fat added
0.0619 Bread, from wholemeal flour
0.0619 Bread, from wholemeal flour, extra grainy & seeds, toasted
0.0619 Bread roll, from wholemeal flour
0.0613 Bread, from white flour
0.0612 Cheese, goat, firm
0.0603 Bread, mixed grain
0.06 Bread, from white flour, Turkish
0.06 Spinach, young leaves, raw
0.06 Chicken, nugget, breaded croquette
0.06 Salmon, pink, canned in brine, drained
0.06 Crab, raw
0.06 Gnocchi, from potato, cooked
0.06 Flaked crab and/or decorticated crab leg, canned, drained
0.06 American bass, raw
0.06 Atlantic bass, raw
0.06 Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe
0.06 Lump roe, semi-preserved
0.06 Bogue, raw
0.06 Spotted wolffish
0.059 Crab, flesh, purchased steamed or boiled
0.059 Bread, from white flour, sour dough, commercial
0.058 Coffee mix, with beverage whitener & sugar, dry powder
12 Oz/ 340gm
0.058 Bread, from rye flour, sour dough
0.0579 Bread, from white flour, extra grainy & seeds, toasted
0.0576 Egg, chicken, whole, raw
0.0572 Prawn, flesh, raw (green)
0.057 Egg, chicken, whole, poached
0.057 Muffin, English style, from white flour, toasted
113 grams / 2 oz
0.056 Fresh cream cheese, plain, creamy, around 8% fat
0.056 Selles-sur-Cher cheese, from goat's milk
0.0554 Bread, from wholemeal flour, extra grainy & seeds
0.0552 Muffin, English style, from white flour
113 grams / 2 oz
0.055 Common anchovy, raw
0.055 Bread, Naan, commercial
0.054 Fresh cream cheese, with fruits, creamy, with sugar, around 7% fat
0.054 Petit-Suisse, fresh cream cheese type, plain, fat free
0.053 Bread, garlic, commercial, cooked
0.053 Milk, cow, canned, evaporated, regular
0.053 Milk, cow, canned, evaporated, reduced fat (approximately 2% fat)
0.053 Bread roll, from white flour, toasted
0.052 Snapper, fillet, baked, no added fat
0.052 Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat
0.052 Sardine, Australian, whole, fried, no added fat
0.052 Egg, poached
0.052 Egg, scrambled, with added fat
0.0518 Bread, from white flour, extra grainy & seeds
0.0507 Cloves, dried, ground
0.0505 Bread, from white flour, toasted
0.0505 Abalone, black lip, aquacultured, raw
0.0502 Bread, flat (pita or Lebanese), wholemeal, commercial
0.0502 Bread, flat (pita or Lebanese), white, commercial
0.0501 Bun, sweet, with dried fruit, uniced
0.05 Fruit charlotte
0.05 Lump fish, raw
0.05 Brie de Meaux cheese, from cow's milk
0.05 Fish or seafood in puff pastry
0.05 Dark chocolate bar, without sugar and with artificial sweeteners
0.05 Saint-Felicien cheese, from cow's milk
0.05 Apple crumble
0.05 Cod, smoked, raw
0.0495 Egg, chicken, whole, scrambled, with regular fat cows milk, no fat added
0.049 Ling, cooked
0.049 Muffin, English style, from white flour, added dried fruit, toasted
113 grams / 2 oz
0.048 Bresse blue cheese, from cow's milk
0.048 Bread roll, from white flour
0.0473 Egg, chicken, whole, hard-boiled
0.047 Atlantic herring, marinated, or rollmops
0.0468 Prawn, Western king, wild, flesh, raw
0.0465 Sprat, blue, wild caught, flesh, skin & bones, raw
0.0464 Bread, tortilla, white, commercial
0.045 Bread, wrap, white, commercial
0.044 Stock, dry powder or cube
0.044 White fish with sorrel sauce, prepacked
0.044 Muesli, crunchy, with fruits and/or dried fruits, grains (not fortified with vitamins and chemical elements)
0.0432 Bread roll, topped with cheese
0.043 Omelette, with herbs
0.043 Cereal bar, low calorie
0.043 Noodle, wheat, instant, flavoured, dry, uncooked
0.0428 Bread, organic, toasted
0.0423 Prawn, black tiger, aquacultured, purchased cooked
0.042 European hake, braised
0.0417 Bread, garlic or herb, homemade, cooked
0.0411 Snapper, fillet, steamed, no added fat
0.041 Scampi, breaded, fried
0.041 Chicken, marinated wing, roasted/baked
0.0406 Protein powder, whey based, protein >70%, unfortified, prepared with water
12 Oz/ 340gm
0.04 Salmon, smoked
0.04 Gilthead seabream, raw, wild
0.04 Gazelle horn (oriental pastry with almonds and syrup)
0.04 Albacore, steamed under pressure
0.04 Snapper, fillet, raw
0.04 European pilchard or sardine, fillets without fishbone, in olive oil, canned, drained
0.04 Valençay cheese, from goat's milk
0.04 Yogurt, Greek-style, ewe's milk
6 oz/ 170ml / 170gm
0.04 Breakfast cereals, diet, with chocolate, fortified with vitamins and chemical elements
0.04 Sainte Maure cheese, from goat's milk
0.04 Black pudding (blood sausage), sautéed/pan-fried
0.04 Surmullet or red mullet, steamed
0.04 Plant-based pâté, prepacked
0.04 Burbot, raw
0.04 Breakfast cereals, filled with chocolate or chocolate-hazelnuts, fortified with vitamins and chemical elements
0.04 Atlantic herring, smoked, plain
0.04 Swordfish, raw
0.04 Trout, farmed, smoked
0.039 Silver perch, aquacultured, baked, no added fat
0.039 Milkfish, aquacultured, flesh, grilled, no added fat
0.039 Potato flakes, dehydrated, with milk or cream
0.039 Bream, fillet, baked, no added fat
0.039 Tilapia, fillet, baked, no added fat
0.039 Bassa (basa), fillet, baked, no added fat
0.0383 Bread, organic
0.038 Bread, pizza base, commercial
0.038 Cheese, parmesan, fresh, regular fat
0.038 Atlantic herring, fried
0.0377 Mackerel, grilled, no added fat
0.0364 Tuna, yellowfin, flesh, baked, no added fat
0.036 Lobster, southern rock, wild, flesh, raw
0.036 Shark, fillet, without skin, baked, no added fat
0.036 Milk, cow, canned, sweetened, condensed, regular
0.035 Hot dog, bread roll, frankfurt & sauce filling
0.035 Turbot, raw, wild
0.035 Eggnog, without alcohol
0.035 Turbot, raw
0.0347 Bread roll, topped with cheese & bacon
0.0344 Porridge, rolled oats mixed with sugar or honey & other flavours, prepared with cows milk
0.0343 Bun, sweet, with dried fruit, iced
0.034 Lobster, southern rock, wild, flesh, purchased steamed or boiled
0.033 Sauce, fish, commercial
0.0328 Bread, from wheat flour, added dried fruit, toasted
0.0322 Porridge, rolled oats, prepared with regular fat cows milk
0.0321 Bun, sweet, hot cross bun, with dried fruit
0.032 Preserved gizzards, duck, canned
0.032 European pilchard or sardine, grilled
0.032 Neufchâtel cheese, from cow's milk
0.0311 Bread, from white flour, added dried fruit
0.031 Cheese, from goat's milk, from raw milk
0.031 Fritter, filled with eggs (filo pastry), home-made, cooked
0.031 Veal, chop, grilled/pan-fried
0.031 Quiche Lorraine (eggs and lardoons quiche), prepacked
0.0309 Prawn, flesh, cooked from raw, no added fat
0.03 Bream, fillet, raw
0.03 Milkfish, aquacultured, flesh, raw
0.03 Silver perch, aquacultured, raw
0.03 Tilapia, fillet, raw
0.03 Crottin de Chavignol cheese, from goat's milk
0.03 Chevrot cheese, from goat's milk
0.03 Turbot, roasted/baked
0.03 Crottin cheese, from goat's milk, from raw milk
0.03 Blinis
0.03 Salmon, canned, drained
0.03 Anchovy, fillets, in oil, semi-preserved, drained
0.03 Soft cake filled with chocolate or chocolate drops or milk, prepacked
0.03 Livarot cheese, from cow's milk
0.03 Conger, raw
0.03 Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce
0.03 Cheese, from goat's milk, from pasteurised milk
0.03 Mozzarella cheese, from buffala's milk
0.03 Rocamadour cheese, from goat's milk
0.03 Cheese, buche, from goat's milk
0.03 Mayonnaise (70% fat and more), prepacked
0.03 Dry spicy pork sausage with red pepper
0.03 Vacherin cheese or Mont d'or cheese, from cow's milk
0.03 Pouligny Saint-Pierre cheese, from goat's milk
0.03 Common dab, raw
0.03 Common sole, roasted/baked
0.03 Chabichou cheese, from goat's milk
0.03 Pont l'Evêque cheese, from cow's milk
0.03 European plaice, steamed
0.03 Pélardon cheese, from goat's milk
0.03 Crottin cheese, from goat's milk
0.03 Langres cheese, from cow's milk
0.03 Sausage, vegetarian style, unfortified, raw
0.03 Bassa, fillet, raw
0.03 Bream, fillet, steamed, no added fat
0.03 Sausage, vegetarian style, added Fe, Zn and vitamin B12, raw
0.03 Sausage, vegetarian style, fried, no added fat
0.029 Mackerel, raw
0.0288 Cheese, mozzarella
0.0286 Silver perch, aquacultured, steamed, no added fat
0.0286 Tilapia, fillet, steamed, no added fat
0.0286 Milkfish, aquacultured, flesh, steamed, no added fat
0.0286 Bassa (basa), fillet, steamed, no added fat
0.028 Milk, cow, fluid, lactose free, reduced fat (1% fat)
0.028 Coulommiers cheese, from cow's milk
0.028 Scallop, without coral, raw
0.028 Milk, cow, fluid, lactose free, regular fat (3.5% fat)
0.028 Tuna, yellowfin, flesh, raw
0.0277 Shark, fillet, without skin, raw
0.0276 Mackerel, steamed, no added fat
0.0271 Blue grenadier, flesh, raw
0.027 Chocolate, white
0.027 Causses blue cheese, from cow's milk
0.027 Bread, damper, from white flour, homemade
0.027 Yoghurt, flavoured, low fat (approx 2%)
0.027 Firm cheese in wax casing
0.027 Fourme d'Ambert cheese, from cow's milk
0.0267 Tuna, yellowfin, flesh, steamed, no added fat
0.0265 Cheese, fetta (feta)
0.026 Cheese, parmesan, dried, finely grated
0.026 Yoghurt, flavoured, high fat (approx 5%)
0.0256 Milk, cow, fluid, reduced fat (1% fat)
0.0256 Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins B1, B2, B3 & folate & Fe
0.0255 Cheese, cheddar, natural, regular fat
0.025 Yoghurt, vanilla flavoured, (2% fat)
0.025 Merguez sausage, beef and mutton, cooked
0.025 Lemon sole, breaded, fried
0.025 Processed cheese, around 8% fat, in wedges or cubes
0.025 Savoy-style sponge cake
0.025 Bechamel sauce, prepacked
0.025 Goat milk, whole, raw
0.025 Fish terrine, prepacked
0.025 Spring roll
0.0245 Cheese, cheddar, processed, regular fat
0.0244 Blue grenadier, flesh, steamed, no added fat
0.0241 Pancake, plain, homemade
0.024 Milk, cow, fluid, reduced fat (1.5% fat), added omega 3 polyunsaturates
0.024 Ice cream, vanilla flavour, premium or rich (~15% fat)
0.024 Milk, cow, fluid, regular fat (3.5% fat), added omega 3 polyunsaturates
0.024 Chitterling sausage, pan-reheated
0.024 Processed cheese, in slices
0.024 Breakfast cereals, sweet (average)
0.024 Eclair
0.024 Yoghurt, natural, regular fat (3% fat)
0.024 Biscuit (cookie), covering with a chocolate bar
0.024 Biscuit (cookie), snack w chocolate filling
0.0238 Squid or calamari, fried, no added fat
0.0238 Prawn, banana, wild, flesh, raw
0.0237 Custard, vanilla, prepared from dry mix
0.0233 Shark, fillet, without skin, steamed, no added fat
0.023 Cheese, brie
0.023 Yoghurt, flavoured, low fat (0.2%), intense sweetened, increased protein
0.023 Cheese, cheddar, processed, reduced fat (approximately 15%), added vitamin D
0.023 Milk chocolate bar, with puffed/popped cereals
0.023 Cheese, blue vein
0.023 Condensed milk, without sugar, whole
0.0229 Milk, cow, fluid, regular fat (3.5% fat)
0.0226 Confectionery, chocolate centre, sugar-coated
0.0226 Chocolate, compound, cooking
0.0226 Chocolate, milk, fondant or caramel filled
0.0226 Chocolate, milk
0.0225 Beverage, chocolate flavour, from Milo powder, with regular fat cows milk
12 Oz/ 340gm
0.0222 Ice cream, vanilla flavour, regular fat
0.022 Ice cream, cone (normal size)
0.022 Shrimp fritters
0.022 Country-style bread, home-made (with flour for bread making machine)
0.0216 Milk, cow, fluid, skim (0.15% fat), added milk solids
0.0216 Fish, eel, raw
0.0216 Beverage, chocolate flavour, from Nesquik powder, with regular fat cows milk
12 Oz/ 340gm
0.0215 Milk, cow, fluid, flavoured, chocolate, reduced fat
0.0213 Sauce, white, savoury, homemade
0.0213 Cake, mud, dark chocolate, homemade, uniced
0.021 Époisses cheese, from cow's milk
0.021 Egg, powder
0.021 Cuttlefish, raw
0.021 Mascarpone cheese, from cow's milk
0.021 Coffee, flat white/latte/cappuccino, from ground coffee beans, with regular fat cows milk
0.021 Carré de l'Est cheese, from cow's milk
0.021 Egg, raw
0.0206 Beverage, chocolate flavour, from drinking chocolate, with regular fat cows milk
12 Oz/ 340gm
0.0204 Rice, brown, uncooked
0.0204 Gemfish, flesh, baked, no added fat
0.02 Hamburger, white roll, beef patty, with cheese, onion, pickles & sauce, fast food chain
0.02 John dory, raw
0.02 Mackerel, fillet, in mustard sauce, canned, drained
0.02 Buckwheat crepe, plain, prepacked
0.02 Caramels, soft & hard
0.02 Atlantic herring, smoked, in oil
0.02 Goat cheese, breaded, to grill, prepacked
0.02 Cancoillotte (processed cheese), from cow's milk
0.02 Fish brandade or fish shepherd's pie, prepacked
0.02 Caribbean-style fish fritters, fish acras
0.02 Camembert cheese, from cow's milk, from raw milk
0.02 Grissini or bread stick
0.02 Garfish, raw
0.02 baked Alaska
0.02 Raclette cheese, from cow's milk
0.02 Firm cheese, around 27% fat, Maasdam-type cheese
0.02 Uncured soft cheese, spreadable, around 20% fat, in a tub
0.02 Scallop, with coral, cooked
0.02 Processed cheese, double cream, around 31% fat
0.02 Cereal bar w fruit
0.02 Tomme cheese, from cow's milk
0.02 Uncured soft cheese, spreadable, around 25% fat, in a tub
0.02 Sponge cake filled and covered with chocolate, prepacked
0.02 Sea trout, raw
0.02 Salami
0.02 Picodon cheese, from goat's milk
0.02 Guacamole, prepacked
0.02 Madeleine cake, pure butter, prepacked
0.02 Common sole, grilled
0.02 Yogurt, fermented milk or dairy specialty, with fruits, with sweetener, fat free, fortified with vitamin D
6 oz/ 170ml / 170gm
0.02 Vine leaf stuffed wih rice or dolmas, drained, prepacked
0.02 Breakfast cereals, diet, with fruits, fortified with vitamins and chemical elements
0.02 Cereal bar with fruit, fortified with vitamins and minerals
0.02 Waffle, from bakery
0.02 Baklava (oriental pastry with almonds and syrup)
0.02 Fish and shrimp 'au gratin', previously frozen, prepacked
0.02 Muesli, flakes (Bircher-style), with fruits or dried fruits, fortified with vitamins and chemical elements
0.02 Squid or calamari, raw
0.02 Octopus, raw
0.0199 Salt, table, non-iodised
0.0199 Salt substitute, potassium chloride
0.0196 Yoghurt, strawberry pieces or flavoured, regular fat (3% fat)
0.0192 Confectionery, almond, chocolate-coated
0.0191 Cake, mud, dark chocolate, homemade, chocolate ganache icing
0.019 Yogurt, fermented milk or dairy specialty, with cereals, fat free
6 oz/ 170ml / 170gm
0.019 Cheese, Ricotta
0.0189 Trout, ocean, aquacultured, fillet, without skin, baked, no added fat
0.018 Cheese, cheddar, natural, reduced fat (approximately 25%)
0.018 Biscuit, savoury, rice cracker, plain
0.018 Ice confection, stick, milk-based, various flavours
0.018 Beverage base, chocolate flavour, added vitamins A, B1, B2, C & D, Ca & Fe (Milo)
12 Oz/ 340gm
0.018 Biscuit shortbread, with butter
0.018 Milk, cow, fluid, skim (0.15% fat)
0.018 Cheese, cheddar, natural, reduced fat (approximately 15%)
0.018 Ricotta cheese
0.018 Fougasse, filled
0.0179 Chocolate, milk, with dried fruit & nuts
0.0175 Peanut butter, smooth & crunchy, no added sugar or salt
0.0173 Mayonnaise, traditional (greater than 65% fat), commercial
0.017 Salmon, flavoured, canned, undrained
0.017 Psyllium, uncooked
0.017 Wheat bran, unprocessed, uncooked
0.017 Salmon, steamed
0.017 Megrim, raw
0.017 Yogurt, fermented milk or dairy specialty, with chocolate shavings, with cream, with sugar
6 oz/ 170ml / 170gm
0.017 Yoghurt, vanilla flavoured, low fat (less than 0.5% fat)
0.017 Meal replacement low calorie, in powder, reconstituted with skimmed milk, milkshake type
0.017 Chocolate spread with hazelnuts
0.017 Fermented milk drink, plain, skimmed milk
0.017 Milk chocolate bar, with dried fruits (nuts, almonds, raisins, praline)
0.017 Preserved duck
0.0169 Cake, chocolate, homemade, uniced
0.0168 Slice, caramel
0.0167 Yoghurt, apricot pieces or flavoured, regular fat (3% fat)
0.0167 Octopus, boiled, no added fat
0.0166 Cake, carrot, commercial, iced
0.0165 Pasta in cream based sauce, prepared from dry mix
0.0162 Confectionery, sultana, chocolate-coated
0.016 Pasta in cream based sauce, dry mix
0.016 Tea leaf
12 Oz/ 340gm
0.016 Ice cream, chocolate coated
0.016 Syrup for canned fruits in syrup
0.016 Tuna, plain, canned, drained
0.0159 Biscuit, savoury, from white wheat flour, plain snack cracker style
0.0158 Chocolate, milk, with nuts
0.0157 Gemfish, flesh, raw
0.0156 Cake, plain butter cake, commercial, iced
0.0156 Cake, plain butter cake, commercial, uniced
0.0155 Cake, plain butter cake, homemade, uniced
0.0153 Parsley, continental, fresh, raw
0.0153 Cheese, cottage
0.015 Duck, magret, cooked in pan
0.015 Chitterling sausage, sautéed/pan-fried
0.015 Provence herbs, dried
0.015 Doughnut filled with jam
0.015 European pilchard or sardine, in olive oil, canned, drained
0.015 Cream, sour, light (approximately 18% fat)
0.015 Biscuit, savoury, seed based
0.015 Cheeseburger, from fast foods restaurant
0.015 Fritter, filled with beef (filo pastry)
0.015 Breakfast cereal, mixed grain (wheat, rice & oat), flakes, honey, unfortified
0.015 Soup, broth style, with meat & noodles, instant dry mix
0.015 Cream, sour, regular fat
0.0149 Confectionery, peanut, chocolate-coated
0.0145 Trout, ocean, aquacultured, fillet, without skin, raw
0.0144 Scone, plain, homemade
0.0144 Pizza, ham & pineapple, takeaway style
0.014 Flour, gluten free, plain
0.014 Albacore, raw
0.014 Custard dessert, vanilla, canned
0.014 Cocktail sausage
0.014 Frankfurter sausage
0.014 European plaice, breaded, fried
0.014 Mullet, raw
0.014 Petit-Suisse, fresh cream cheese type, plain, around 4% fat
0.014 Noodle, wheat, instant, flavoured, boiled, drained
0.014 Tapioca, pearl or seed style, uncooked
0.0139 Cake, chocolate, homemade, iced
0.0138 Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat
0.0136 Whiting, King George, flesh, baked, no added fat
0.0136 Cumin (cummin) seed, dried, ground
0.0136 Noodle, soba, dry
0.0131 Biscuit, sweet, plain
0.013 Salmon, red, canned in brine, drained
0.013 Biscuit (cookie) vitamins content guaranteed
0.013 Custard, vanilla, regular fat
0.013 Cheese, cream, plain
0.013 Mullet, yelloweye, fillet, baked, no added fat
0.013 Sandwich made with French bread, turkey, raw vegetables (lettuce & tomato) and mayonnaise
0.013 Biscuit, savoury, rice cake, from brown rice, plain
0.013 Puff pastry, pure butter, cooked
0.013 Cheese and ham, breaded
0.013 Breakfast cereal, whole wheat, biscuit, no added sugar, unfortified
0.013 European perch, raw
0.013 Dairy or yoghurt dessert, chocolate, regular fat
0.013 Biscuit, savoury, rice cracker, added vegetable powder
0.013 Cheese, camembert
0.013 Anchovy, canned in oil, drained
0.0129 Biscuit, sweet, Anzac style, homemade from basic ingredients
0.0126 Cake, plain butter cake, homemade, iced
0.0124 Pudding, plum, steamed or boiled, homemade
0.0124 Ginger, dried, ground
0.0123 Slice, brownie, chocolate, with nuts, homemade
0.0122 Extruded snack, cheese flavoured
0.012 European whitefish, raw
0.012 Liquid cream, light, 15-20% fat, UHT
0.012 Brownie (chocolate cake)
0.012 Pastry (average)
0.012 Biscuit (cookie) filled with fruit paste or fruit puree
0.012 Coppa
0.012 Saithe, cooked
0.012 Candies, all types
0.012 Nut, chestnut, raw, unsalted
0.012 Dried sponge cake filled with fruits and covered with chocolate
0.012 Lardoons, cooked
0.012 Northern pike, roasted/baked
0.012 Corn chips or tortilla chips
0.012 Biscuit (cookie) with fruits, reduced salt
0.012 Mixed vegetables, purchased frozen, carrot, corn & pea/bean, boiled, drained
0.012 Tuna, flavoured, canned in oil, drained
0.012 Vegetable crisps or chips, sweet potato & taro, flavoured
0.0117 Scone, pumpkin, homemade
0.0116 Confectionery, dried fruit & nuts, chocolate-coated
0.0114 Hamburger, white roll, beef patty, with salad, independent takeaway outlet
0.0114 Meat alternative, protein (soy/wheat/pea) base, cooked
0.0113 Cream, thickened, regular fat (approximately 35%)
0.011 Goat, forequarter, lean, baked, no added fat
0.011 Cake, lamington, unfilled
0.011 Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat
0.011 Flour, cornflour, from maize starch
0.011 Goat, leg, lean, raw
0.011 Goat, loin, lean, raw
0.011 Goat, meat, all cuts, lean, baked, no added fat
0.011 Goat, all cuts, separable fat, baked, no added fat
0.011 Snack, grain based, extruded, flavoured
0.011 Cake, sponge, plain, commercial, uniced, unfilled
0.011 Goat, meat, all cuts, untrimmed, baked, no added fat
0.011 Goat, leg, lean, baked, no added fat
0.011 Goat, meat, all cuts, untrimmed, raw
0.011 Goat, all cuts, separable fat, raw
0.011 Goat, loin, lean, baked, no added fat
0.011 Meat alternative, legume and/or vegetable base, as purchased
0.011 Nut, chestnut, roasted, unsalted
0.011 Cake, sponge, plain, commercial, uniced, filled with jam & cream
0.011 Puffed salty snacks, made from maize/corn, without peanuts
0.011 Custard dessert, refrigerated (average)
0.011 Coconut bar, with chocolate coating
0.011 Desert (average)
0.011 Soft cake, filled with fruit paste or fruit puree and sugar icing coated
0.011 Crepe, plain, prepacked, room temperature
0.011 Biscuit (cookie) vitamins and chemical elements content guaranteed
0.011 Whipped cream or Chantilly cream, under pressure, UHT
0.011 Dairy drink or fermented milk or yogurt, with fruits, with sugar
6 oz/ 170ml / 170gm
0.011 Pizza (average)
0.011 Goat, forequarter, lean, raw
0.011 Toasted ham sandwich topped with grated cheese, home-made
0.011 Goat, meat, all cuts, lean, raw
0.011 Fruit cake, prepacked
0.011 Spiny scorpionfish, raw
0.011 Biscuit (cookie), with chocolate drops
0.011 Cheese, edam
0.0109 Goat, meat, all cuts, lean, casseroled, no added fat
0.0107 Fish, white flesh, crumbed, packaged frozen, baked, no added fat
0.0107 Fish, white flesh, battered, packaged frozen, baked, no added fat
0.0107 Tart, custard, commercial
0.0106 Biscuit, savoury, rice cracker, flavoured (excluding seaweed)
0.0103 Pizza, supreme, fast food chain
0.0102 Flour, rice
0.0102 Tuna, canned in brine, drained
0.01 Pasta, wholemeal wheat flour, dry
0.01 Soup, vegetable, instant dry mix
0.01 Whiting, King George, flesh, raw
0.01 Mullet, yelloweye, fillet, steamed, no added fat
0.01 Soup, cream variety, instant dry mix
0.01 Pasta, maize flour (corn) based, dry
0.01 Chocolate, dark, high cocoa solids
0.01 Pasta, white wheat flour & spinach, dry
0.01 Pasta, white wheat flour, dry
0.01 Flathead, flesh, steamed, no added fat
0.01 Pasta, white wheat flour, fresh, uncooked
0.01 Mullet, yelloweye, fillet, raw
0.01 Mulloway, flesh, steamed, no added fat
0.01 Fennel, boiled/cooked in water
0.01 Fresh cream cheese or dairy specialty w whipped cream, 10% fat
0.01 Mixed fruits nectar
12 Oz/ 340gm
0.01 Kidney, all types, cooked
0.01 Savoy-style fondue cheese preparation (cheese, wine ...), prepacked
0.01 Ice cream, box or cup (average)
0.01 Taramasalata, prepacked
0.01 Couscous w fish
0.01 Kidney, veal, sautéed/pan-fried
0.01 Surimi, on sticks, in slices or grated, crab flavour
0.01 Peanut butter, smooth & crunchy, added sugar & salt
0.01 Chocolate snack bar, dairy filling with sponge cake
0.01 Mixed fruits juice, reconstituted from a concentrate, standard
12 Oz/ 340gm
0.01 Apricot, canned in syrup (sugar content unknown), drained
0.01 Curry sauce, prepacked
0.01 Brioche, from bakery
0.01 Olives, black (average food)
0.01 Kidney, beef, cooked
0.01 Kidney, pork, cooked
0.01 Fresh cream cheese or dairy specialty, with fruits, sweetened, sugar reduced, 0% fat
0.01 Jam or marmalade (average)
0.01 Fresh cream cheese cake
0.01 Kidney, lamb, braised
0.01 Chocolate cake
0.01 Dried pasta, wholemeal, raw
0.01 Poultry liver pâté
0.01 Country-style pâté or terrine
0.01 Rillettes, salmon, prepacked
0.0098 Pasta, white wheat flour & egg, dry
0.0098 Goat, meat, all cuts, untrimmed, casseroled, no added fat
0.0098 Coriander, fresh, raw
0.0098 Rice, brown, boiled, no added salt
0.0097 Meat alternative, protein (soy/wheat/pea) base, as purchased
0.0096 Cake, carrot, homemade, uniced
0.0096 Chicken, schnitzel, baked without fat
0.0096 Lasagne, beef, homemade
0.0094 Porridge, rolled oats, prepared with water
12 Oz/ 340gm
0.0093 Biscuit, savoury, from white wheat flour, flavoured (excluding cheese)
0.0092 Muffin, cake-style, berry, commercial
113 grams / 2 oz
0.0091 Kale, cooked, no added fat
0.0091 Pudding, chocolate, homemade
0.009 Spread, hazelnut & chocolate flavoured
0.009 Mushroom sauce, prepacked
0.009 Morteaux sausage, boiled/cooked in water
0.0089 Flour, wheat, wholemeal, plain
0.0088 Meat alternative, legume and/or vegetable base, cooked
0.0088 Ham, leg, lean
0.0088 Pie, savoury, meat, commercial, ready to eat
0.0088 Butter, plain, salted
0.0088 Ghee, clarified butter
0.0088 Spread, yeast, marmite
0.0088 Butter, plain, no added salt
0.0088 Spread, yeast, vegemite
0.0087 Macaroni & cheese, homemade, cooked unfilled pasta, homemade cheese sauce
0.0086 Biscuit, sweet, chocolate chip or coated
0.0086 Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn
0.0085 Kingfish, yellowtail, aquacultured, fillet, with skin, raw
0.0085 Biscuit, sweet, cream filled, commercial
0.0085 Pizza, cheese & tomato, commercial
0.0084 Chocolate, dark, no added sugar
0.0083 Biscuit, sweet, breakfast style, with or without dried fruit
0.0083 Bar, snack, oat based, baked
0.0082 Pizza, supreme, takeaway style
0.0082 Beef, corned, canned
0.0082 Flour, wheat, white, high protein or bread making flour
0.0081 Breakfast cereal, mixed grain (wheat, oat & corn), extruded, added vitamins B1, B2, B3, B6, C & folate, Ca & Fe
0.0081 Biscuit, savoury, corn cake, plain, salted
0.008 Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat
0.008 Biscuit, sweet, biscuit base, caramel filling, chocolate-coated, commercial
0.008 Cheese, haloumi
0.008 Toulouse sausage, cooked
0.008 Rainbow trout, farmed, steamed
0.008 Veal escalope cordon bleu (topped with a ham slice and Gruyere sauce), prepacked
0.008 Soft cake filled with fruits, mini sponge roll type, prepacked
0.008 Breakfast cereals, chocolate puffed/popped wheat grain, fortified with vitamins and chemical elements
0.008 Eel, roasted/baked
0.008 Common anchovy, marinated, prepacked
0.008 Tomato sauce, with meat or Bolognese sauce, prepacked
0.008 Salty snacks, crackers, garnished or filled with cheese
0.008 Eel, boiled/cooked in water
0.008 Breakfast cereals, with chocolate, not filled, fortified with vitamins and chemical elements
0.008 Salty snacks, crackers, reduced fat
0.008 Pheasant, meat, raw
0.008 Pheasant, meat and skin, raw
0.008 Yogurt, fermented milk or dairy specialty, plain, w sugar
6 oz/ 170ml / 170gm
0.008 Breakfast cereals, popped or puffed wheat grain, with honey or caramel, fortified with vitamins and chemical elements
0.008 Salty snacks, crackers, plain
0.008 Carbonara-style pasta (spaghetti, tagliatelle…)
0.008 Eel, cooked (average)
0.0079 Sausages & vegetables, canned
0.0079 Pastry, filled with spinach & cheese, purchased frozen, baked
0.0079 Cake, carrot, homemade, iced
0.0078 Pikelet, plain, homemade
0.0078 Scone, plain, commercial
0.0078 Pikelet or pancake, sweet, commercial
0.0077 Frankfurt, cooked
0.0077 Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified
0.0077 Cake, mud, dark chocolate, commercial, chocolate ganache icing
0.0077 Slice, brownie, chocolate, without nuts, commercial
0.0077 Bread, banana
0.0076 Pudding, sticky date, homemade
0.0075 Flour, wheat, white, plain
0.0074 Salmon, smoked, sliced
0.0074 Breakfast cereal, whole wheat, biscuit, bran, added vitamins B1, B2, B3 & folate & Fe
0.0073 Silverbeet, fresh, raw
0.0073 Spinach, baby, fresh, raw
0.0073 Spinach, water, fresh, raw
0.0072 Prawn, banana, aquacultured, purchased cooked
0.0072 Biscuit, savoury, from wheat flour, crispbread, puffed & toasted
0.007 Morteaux sausage
0.007 Galantine (average)
0.007 Toulouse sausage, raw
0.007 Chipolata slim sausage, raw
0.007 Milky cereal breakfast bar, with chocolate or not, fortified with vitamins and minerals
0.007 Garlic sausage
0.007 Sausage, dried
0.007 Kidney, lamb, raw
0.007 Flamed tart (thin-crusted onion tart with cream and lardoons), prepacked
0.007 Spicy pork sausage with red pepper, no precision
0.007 Breakfast cereals, filled with a filling other than chocolate, fortified with vitamins and chemical elements
0.007 Merguez sausage, raw
0.007 Cereal bar with almonds or hazelnuts
0.007 Milk, powder, whole
0.007 Freshwater bream, raw
0.007 Strasbourg sausage
0.007 Milk, powder, skimmed
0.007 Dry sausage
0.007 Rice, white, fried with bacon or ham, egg, prawns & vegetables
0.0069 Silverbeet, fresh, boiled, drained
0.0069 Mixed leafy greens, commercial, raw
0.0068 Steak & vegetables, canned
0.0068 Biscuit, sweet, wheatmeal
0.0068 Liquorice, chocolate-coated
0.0067 Kale, raw
0.0066 Mint, fresh, raw
0.0066 Broccoli, fresh, microwaved
0.0066 Chives, raw
0.0066 Dill, fresh, raw
0.0066 Vine leaf, grape, canned
0.0066 Pizza, vegetable, fast food chain
0.0066 Parsley, curly, fresh, raw
0.0066 Rosemary, fresh, raw
0.0066 Pasta, legume based, boiled, no added salt
0.0065 Biscuit, sweet, shortbread style, commercial
0.0064 Lamb, liver, grilled, no added fat
0.0064 Basil, green, fresh, raw
0.0064 Breakfast cereal, beverage, non-chocolate flavours, added vitamins A, B1, B2, B3, B6, B12, C & folate & Ca
12 Oz/ 340gm
0.0064 Bar, cherry & coconut centre, dark chocolate-coated
0.0062 Sauce, pasta, cheese or cream-based, commercial
0.006 Trout, roasted/baked
0.006 Beef, stewing meat, cooked
0.006 Boiled meat with vegetables, prepacked
0.006 Turkey, meat, roasted/baked
0.006 Beef, sirloin steak, grilled/pan-fried
0.006 Pâté in crust
0.006 Trout, steamed
0.006 Malted cocoa or chocolate powder for beverage, with sugar
12 Oz/ 340gm
0.006 Carp, roasted/baked
0.006 Sausage meat, raw
0.006 Pizza, ham and cheese, prepacked
0.006 Biscuit (cookie), with vegetal fat
0.006 Caen-style tripe
0.006 Biscuit (cookie), with chocolate, prepacked
0.006 Beef, braised
0.006 Vegetable terrine or mousse
0.006 Rillettes, tuna, prepacked
0.006 Snail, raw
0.006 Beef, steak or beef steak, grilled
0.006 Veal fillet, roasted/baked
0.006 Frog, leg, raw
0.006 White bean stew, canned
0.006 Bread, French bread, without salt
0.006 Albacore, in olive oil, canned, drained
0.006 Veal, escalope, cooked
0.006 Sandwich loaf, multigrain
0.006 Beef, rib steak, lean, grilled/pan-fried
0.006 Cooked ham, superior quality, rind less and fatless
0.006 Pepper, black, ground
0.006 Sauce, pasta, basil pesto, commercial
0.006 Cake, fruit, homemade, uniced
0.006 Bar, snack, with >35% nuts, added protein
0.006 Taco seasoning mix, chilli-based
0.0059 Potato, fries, independent takeaway outlet, deep fried, blended oil, salted
0.0059 Scone, fruit, commercial
0.0059 Muesli, granola, toasted, added nuts & seeds, unfortified
0.0058 Flour, wheat, white, self-raising
0.0057 Soup, chicken & noodle, cup of soup, prepared from instant dry mix with water
0.0057 Noodle, wheat, instant, flavoured, boiled, undrained
0.0055 Potato crisps or chips, salt & vinegar flavoured
0.0055 Yeast, dry powder
0.0055 Biscuit, savoury, from rye flour, crispbread
0.0055 Rocket, fresh, raw
0.0054 Potato crisps or chips, flavoured (other than salt & vinegar)
0.0054 Crocodile, steak, as purchased, fried, no added fat
0.0054 Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe & Zn
0.0054 Rice paper wrapper, soaked in water
12 Oz/ 340gm
0.0054 Corn chips, plain, toasted, salted
0.0054 Sauce, soy, commercial
0.0053 Bok choy, fried, no added fat
0.0053 Pie, steak & kidney, canned
0.0053 Salmon, Pacific King, fillet, skinless, grilled, no added fat
0.0052 Bacon, shortcut, as purchased without rind, fried, no added fat
0.0051 Ball, snack, date based
0.0051 Bacon, middle rasher, separable lean, fried, no added fat
0.0051 Sauce, rogan josh, commercial
0.0051 Rice beverage, fluid, added calcium
12 Oz/ 340gm
0.005 Pea, green, fresh, raw
0.005 Cone, wafer style, for ice cream
0.005 Soup, broth style, with meat, instant dry mix
0.005 Dressing, thousand island, regular fat, commercial
0.005 Salmon, Pacific King, fillet, skinless, raw
0.005 Potato puree, with milk and butter, unsalted
0.005 Baker's yeast, dehydrated
0.005 Black pudding (blood sausage), refrigerated
0.005 Breakfast cereals, corn flakes, sugar iced, fortified with vitamins and chemical elements
0.005 Breakfast cereals, rich in fibre, with or without fruits, fortified with vitamins and chemical elements
0.005 Liver, chicken, cooked
0.005 Gelatine, dried
0.005 Fruit tart
0.005 Croissant filled with ham