Table of foods rich in Potassium

Potassium rich foods	Potassium Content	Sodium content	RDA % *	Calories
Soya flour	1650mg	9mg	47%	450
Black treacle	1500mg	97mg	43%	260
Apricots ready-to-eat	1380mg	15mg	39%	160
Bran Wheat	1160mg	28mg	33%	200
Tomato Puree	1150mg	240mg	33%	70
Sultanas	1050mg	20mg	30%	275
Raisins	1020mg	60mg	30%	270
Potato chips (crisps UK)	1000mg	1000mg	29%	450
All Bran	1000mg	900mg	29%	260
Wheatgerm	950mg	5mg	27%	300
Figs	900mg	60mg	26%	100
Dried mixed fruit	880mg	48mg	25%	230
Bombay Mix	790mg	800mg	23%	500
Papadums	750mg	2400mg	22%	370
Currants	720mg	14mg	22%	270
Sultana Bran	660mg	700mg	19%	300
Seeds average	650mg	20mg	18%	500
Nuts average (unsalted)	600mg	300mg	17%	600
Baked Potato + skin	600mg	12mg	17%	130
Roast Potato	550mg	9mg	16%	160
Oven chips	530mg	50mg	15%	170
Bran Flakes	530mg	1000mg	15%	320
Gammon lean	520mg	2200mg	15%	170
Soya beans boiled	510mg	2mg	15%	140
Plantain boiled	500mg	4mg	14%	112
Raisin Splitz	500mg	10mg	14%	340
Weetos	500mg	300mg	14%	370
Crispbread	500mg	220mg	14%	320
Muesli low salt	450mg	390mg	13%	360
Sardines	430mg	650mg	12%	200
Pilchards	420mg	370mg	12%	125
Veal	420mg	110mg	12%	230
Wholemeal Pasta	400mg	130mg	11%	320
Banana	400mg	1mg	11%	96

Vitamin B1 Rich Foods List	Milligrams	Portion
Quorn (myco-protein)	30 +	100g
Brewer's Yeast **	15 +	100g
Bovril **	9 +	100g
Wheat germ **	2	100g
Roe	0.99+	100g
Pork	0.90	100g
Breakfast Cereal (fortified)	0.70+	100g
Peas (Fresh & boiled)	0.70	100g
Kidney (Lamb)	0.50	100g
Gammon	0.40+	100g
Nuts (natural unprocessed)	0.40+	100g
Liver Pate (low-fat) **	0.40	100g
Baked potato (+ skin)	0.37	100g
Liver	0.30+	100g
Wholemeal bread	0.30+	100g
Spaghetti (wholemeal)	0.30+	100g
Bacon	0.30+	100g

Vitamin B2 Rich Foods List	Milligrams	Portion
Marmite **	11	100g
Liver	2.5 +	100g
Kidneys	2 +	100g
Liver Sausage	1.4	100g
Liver pate	1.1	100g
Heart	1 +	100g
Breakfast Cereal (fortified)	1 +	100g
Wheat germ	0.70 +	100g
Faggots	0.50	100g
Milk (condensed)	0.40	100g
Milk (evaporated)	0.40	100g
Cheese (hard)	0.40	100g
Almonds	0.32 +	100g
Mackerel	0.30 +	100g
Mushrooms	0.30 +	100g
Eggs	0.30 +	100g
Mince Meat	0.30 +	100g
Steak	0.30 +	100g
Sardines	0.29	100g
Yogurt	0.25 +	100g

Niacin Rich Foods List	Milligrams	Portion
Wheat Bran	up to 30mg	100g
liver	12 +	100g
Kidneys	5.5 +	100g
Heart	5 +	100g
Pork chops	5	100g
Beef	4 +	100g
Roast Chicken	7 +	100g
Turkey	6.5	100g
Other Meats	3 +	100g
Sausage	4 +	100g
Veal (roast fillet)	7	100g
Peanuts	10	100g
Fish (fresh)	up to 3mg	100g
Fish (oily)	up to 5mg +	100g
Instant Coffee	1.5	1 cup
Breakfast Cereal (fortified)	up to 10mg	100g
Lean bacon	6.5	100g
Twiglets	7.5	100g
Potato Chips (crisps UK)	4.5	100g
Bovril	4	5g serving
Marmite	2.5	5g serving

Vitamin B6 Rich Foods List	Milligrams	Portion
Liver	up to 0.70	100g
Rabbit	0.50	100g
Fatty Fish	up to 0.65	100g
Red & Green Peppers (raw)	0.35	100g
Cod	0.35 +	100g
Turkey	0.32	100g
Hazel nuts	0.60	100g
Peanuts	0.48	100g
Cashew nuts	0.43	100g
Potato	up to 0.33	100g
Chicken	0.29 +	100g
Beef	0.25	100g
Pork	0.24	100g
Wheat germ	3mg	100g
Wheat bran	1.4	100g
Breakfast cereals (fortified)	up to 1.5	100g
Bacon	0.27	100g

Vitamin B12 Richest Foods List	Micrograms	Portion
Liver	over 30mcg	100g
Sardines (canned in oil)	up to 28	100g
Kidneys	15mcg +	100g
Rabbit	up to 12	100g
Liver sausage	8mcg	100g
Liver pate	7.2	100g
Fatty Fish	5mcg +	100g
Faggots	5	100g
Eggs	up to 5	100g
Mussels	4.5	100g
Duck	up to 3	100g
Steak & Kidney pie	2	100g
Cod fillets	2	100g
Corned beef	2mcg	100g
beef	up to 2	100g
Haddock	1.8mcg	100g
Breakfast cereals (if fortified)	up to 1.7	100g
Lamb	1.5 +	100g
Turkey	1.5 +	100g
Pork	1.4 +	100g
Cheese (hard types)	1 +	100g
Beefburgers	1 +	100g
Sausage	1	100g
Beef Stew	1	100g
Bolognese sauce	0.9mcg	100g
Chilli con carne	0.85	100g
Condensed Milk	0.85	100ml
Milk	0.40mcg	100ml

Vitamin A Rich Foods List	Micrograms (mcg)	Portion
Liver (pigs stewed)	23000	100g (3.5oz)
Cod liver oil	18000	100g
Liver Pate	7000	100g
Liver Sausage	2600	100g
Butter (fortified with A)	800	100g
Margarine (fortified with A)	750	100g
Ghee	700	100g
Faggots	450	100g
Cheese (hard)	330	100g
Fresh creams (pasteurised)	> 200	100g
Eggs	200	100g
VEGETABLE SOURCES AS CAROTENE **	mcg
Carrots (raw)	8000	100g
Sweet potato	4000	100g
Capsicum pepper (red)	3800	100g
Spinach	3500	100g
Curly Kale (boiled)	3200	100g
Watercress (too little portion size!)	2500	100g
Mangoes	1400	100g
Apricots	1200	100g
Herbs & Spices High Vitamin A Sources but very low portion size!	mcg	per gram
Paprika	360	1g
Chilli powder	210	1g

Vitamin C Rich Foods List	Milligrams	Portion
Rose hip extracts	1000 +	100g
Blackcurrant	200	100g
Guava	up to 200	100g
Strawberry	80	100g
Lemon	60	100g
Orange	50 +	100g
Kiwi Fruit	50 +	100g
Clementine	40 +	100g
Grapefruit	36 +	100g
Raspberry	30 +	100g
Lychees	30 +	100g
Nectarines	30 +	100g
Peaches	30	100g
Mangoes	30	100g
Vegetables rich in vitamin C
Peppers	70 +	100g
Spring greens	70 +	100g
Brussels sprouts	60 +	100g
Broccoli	44	100g
Curly Kale	70 +	100g
Gourd	35 +	100g
Mange-tout peas	30 +	100g
Cauliflower	27	100g
Tomato	20 +	100g
Green Cabbage	20 +	100g
Potatoes (good source, large portions)		100g

Vitamin E Rich Foods List	Milligrams	Portion
Sunflower oil	49	100g
Cottonseed oil	43	100g
Safflower oils	40	100g
Hazelnuts	up to 25	100g
Almonds	24	100g
Wheat germ	22mg	100g
Rapeseed oil	22	100g
Cod liver oil	20	100g
Mayonnaise	19	100g
corn oil	17	100g
Soya bean oil	16	100g
Peanut oil	15	100g
Pine nuts	13	100g
Popcorn	11	100g
Samosas	10 +	100g
Peanuts	10	100g
Margarine	up to 8	100g
Brazil Nuts	7	100g
Marzipan	6 +	100g
Other spreads	2-6mg	100g
Sweet Potato	4.5	100g
Walnuts	3	100g
Egg Yolks	3 +	100g
Muesli	3mg	100g
Avocado	up to 3	100g
Flapjacks	2.8	100g
Sponge Cake	2.4	100g
Battenburg Cake	2.4	100g

Calcium-Rich Foods List	Milligrams	Portion
Hard Cheese	300-800	100g
Whitebait	800mg	100g (3.5oz)
Sardines	500mg	100g (3.5oz)
Tofu	500mg +	100g
Milk	300mg	1 glass (8 oz)
Anchovies	300mg	100g
Almonds	245mg	100g (3.5oz)
Milk Chocolate	220mg	100g
Fish Paste	200mg	100g
Most stuff made with milk	up to 200g	100g
Spinach	150mg	1 cupful
Yogurt	150mg	100g
Breads	up to 150	100g
broccoli	70mg	1 cupful

Iron rich food	Iron Content	RDA % *	Calories
Cockles boiled	28mg	155%	50
Black Pudding	20mg	111%	300
Liver	9mg	50%	190
Fish Paste	9mg	50%	170
Faggots	8.3mg	46%	270
Kidney	8mg	44%	170
Venison	7.8mg	43%	200
Heart	7.7mg	43%	180
Mussels boiled	7mg	39%	90
Liver Pate	7mg	39%	190
Liver Sausage	6.4mg	36%	312
Goose	5mg	28%	320
Pheasant	5mg	28%	220
Shrimps canned	5mg	28%	95
Haggis	4.8mg	27%	310
Sardines canned	4.5mg	27%	180
Anchovies canned	4mg	22%	285
Whitebait	4mg	22%	310
Tongue Ox	3mg	17%	300
Pilchards canned	2.7mg	16%	130
Beef lean	2.5mg	16%	240
Other Iron rich foods	Iron content	RDA %	Calories
Thyme ground	124mg	688% *	276
Curry Powder	58mg	321% *	233
Oat & Wheat Bran	45mg	250% *	330
Cinnamon ground	38mg	210% *	-
Garam Masala	33mg	183% *	380
Rosemary	30mg	167% *	330
Oxo cube	24.5mg	136% *	230
Paprika	24mg	133% *	290
Bran Flakes	20mg	111%	320
Ready Brek	13.2mg	73%	373
Special K cereal	13mg	73%	370
Bran Wheat	13mg	73%	205
Sesame Seeds	10mg	55%	11
Black Treacle	9.2mg	54%	260
Soya flour low fat	9mg	50%	350
Wheatgerm	8.5mg	49%	300
Liquorice	8mg	44%	310
Cashew Nuts	6.2mg	34%	610
Blackcurrants canned	5mg	28%	45
Figs dried	4.2mg	23%	205
Bombay Mix	3.8mg	21%	500
Lentils boiled	3.5mg	19%	100
Apricots ready-to-eat	3.5mg	19%	160
Hazelnuts	3.2mg	19%	650
Almonds	3mg	17%	600
Twiglets	3mg	17%	380
Soya beans	3mg	17%	140
Malt bread	2.8mg	16%	270
Wholemeal bread	2.7mg	15%	215
Red Kidney beans	2.5mg	14%	100
Watercress	2.2mg	14%	23

Potassium rich foods	Potassium Content	Sodium content	RDA % *	Calories
Soya flour	1650mg	9mg	47%	450
Black treacle	1500mg	97mg	43%	260
Apricots ready-to-eat	1380mg	15mg	39%	160
Bran Wheat	1160mg	28mg	33%	200
Tomato Puree	1150mg	240mg	33%	70
Sultanas	1050mg	20mg	30%	275
Raisins	1020mg	60mg	30%	270
Potato chips (crisps UK)	1000mg	1000mg	29%	450
All Bran	1000mg	900mg	29%	260
Wheatgerm	950mg	5mg	27%	300
Figs	900mg	60mg	26%	100
Dried mixed fruit	880mg	48mg	25%	230
Bombay Mix	790mg	800mg	23%	500
Papadums	750mg	2400mg	22%	370
Currants	720mg	14mg	22%	270
Sultana Bran	660mg	700mg	19%	300
Seeds average	650mg	20mg	18%	500
Nuts average (unsalted)	600mg	300mg	17%	600
Baked Potato + skin	600mg	12mg	17%	130
Roast Potato	550mg	9mg	16%	160
Oven chips	530mg	50mg	15%	170
Bran Flakes	530mg	1000mg	15%	320
Gammon lean	520mg	2200mg	15%	170
Soya beans boiled	510mg	2mg	15%	140
Plantain boiled	500mg	4mg	14%	112
Raisin Splitz	500mg	10mg	14%	340
Weetos	500mg	300mg	14%	370
Crispbread	500mg	220mg	14%	320
Muesli low salt	450mg	390mg	13%	360
Sardines	430mg	650mg	12%	200
Pilchards	420mg	370mg	12%	125
Veal	420mg	110mg	12%	230
Wholemeal Pasta	400mg	130mg	11%	320
Banana	400mg	1mg	11%	96

Zinc Rich Foods List	Milligrams	Portion
Oysters	25 +	100g
Shellfish	20	100g
Brewers Yeast	17	100g
Wheat Germ	17	100g
Wheat Bran	16	100g
All Bran cereal	6.8	100g
Pine Nuts	6.5	100g
Pecan Nuts	6.4	100g
Ok Sources of Zinc	Milligrams	Portion
Liver	6	100g
Cashew Nuts	5.7	100g
Parmesan Cheese	5.2	100g
Fish	3	100g
Eggs	2	100g

Sodium Rich Foods List	Milligrams	Portion
Anchovies (canned)	4000mg	100g
Cockles (boiled)	3500mg	100g
Olives (brine)	2200mg	100g
Bacon Rashers	2000mg	100g
Salami	1800mg	100g
Smoked Salmon	1800mg	100g
Prawns (boiled)	1600mg	100g
Savoury Rice	1400mg	100g
Feta Cheese	1400mg	100g
Danish Blue	1200mg	100g
Black Pudding (fried)	1200mg	100g
Some Smoked Fish	up to 1200mg	100g
Most processed foods / canned products	up to 1000+	100g
Processed Meats	up to 1000+	100g
Some Breakfast Cereals	up to 1000mg	100g
Most other Cheeses	up to 1000mg	100g
Bread	up to 800mg	100g
Pastries	up to 600mg	100g

Phosphorus Rich Foods List	Milligrams	Portion
Wheat bran	1200	100
Wheat germ	1000	100
Herring	900	100
All Bran cereal	700	100
Sesame seeds	700	100
Sunflower seeds	650	100
Brazil Nuts	600	100
Almonds	550	100
Cashew Nuts	500	100
Roe	500	100
Cheddar Cheese	up to 500	100
Egg yolk	500	100
Liver	400+	100
Kidneys	up to 400	100
Most Fatty Fish	over 200	100

Iodine Rich Foods List	ug	Portion
Haddock	up to 300	100
Cod	90+	100
Condensed milk	up to 70	100
Trifle	60	100
Eggs	50+	100
Mayonnaise	35	100
Jaffa cakes	32+	100
Cheddar cheese	40	100
Malt bread	29	100
Naan Bread	28	100
Yorkshire pudding	26	100
Cheese cake	24	100
Sea kelp	High **	100
Seaweed	High **	100
Sea foods	High **	100
Most Fresh fish
Fish oils
Sea salt
Iodized salt

Iron rich food	Iron Content	RDA % *	Calories
Cockles boiled	28mg	155%	50
Black Pudding	20mg	111%	300
Liver	9mg	50%	190
Fish Paste	9mg	50%	170
Faggots	8.3mg	46%	270
Kidney	8mg	44%	170
Venison	7.8mg	43%	200
Heart	7.7mg	43%	180
Mussels boiled	7mg	39%	90
Liver Pate	7mg	39%	190
Liver Sausage	6.4mg	36%	312
Goose	5mg	28%	320
Pheasant	5mg	28%	220
Shrimps canned	5mg	28%	95
Haggis	4.8mg	27%	310
Sardines canned	4.5mg	27%	180
Anchovies canned	4mg	22%	285
Whitebait	4mg	22%	310
Tongue Ox	3mg	17%	300
Pilchards canned	2.7mg	16%	130
Beef lean	2.5mg	16%	240
Other Iron rich foods	Iron content	RDA %	Calories
Thyme ground	124mg	688% *	276
Curry Powder	58mg	321% *	233
Oat & Wheat Bran	45mg	250% *	330
Cinnamon ground	38mg	210% *	-
Garam Masala	33mg	183% *	380
Rosemary	30mg	167% *	330
Oxo cube	24.5mg	136% *	230
Paprika	24mg	133% *	290
Bran Flakes	20mg	111%	320
Ready Brek	13.2mg	73%	373
Special K cereal	13mg	73%	370
Bran Wheat	13mg	73%	205
Sesame Seeds	10mg	55%	11
Black Treacle	9.2mg	54%	260
Soya flour low fat	9mg	50%	350
Wheatgerm	8.5mg	49%	300
Liquorice	8mg	44%	310
Cashew Nuts	6.2mg	34%	610
Blackcurrants canned	5mg	28%	45
Figs dried	4.2mg	23%	205
Bombay Mix	3.8mg	21%	500
Lentils boiled	3.5mg	19%	100
Apricots ready-to-eat	3.5mg	19%	160
Hazelnuts	3.2mg	19%	650
Almonds	3mg	17%	600
Twiglets	3mg	17%	380
Soya beans	3mg	17%	140
Malt bread	2.8mg	16%	270
Wholemeal bread	2.7mg	15%	215
Red Kidney beans	2.5mg	14%	100
Watercress	2.2mg	14%	23

Potassium rich foods	Potassium Content	Sodium content	RDA % *	Calories
Soya flour	1650mg	9mg	47%	450
Black treacle	1500mg	97mg	43%	260
Apricots ready-to-eat	1380mg	15mg	39%	160
Bran Wheat	1160mg	28mg	33%	200
Tomato Puree	1150mg	240mg	33%	70
Sultanas	1050mg	20mg	30%	275
Raisins	1020mg	60mg	30%	270
Potato chips (crisps UK)	1000mg	1000mg	29%	450
All Bran	1000mg	900mg	29%	260
Wheatgerm	950mg	5mg	27%	300
Figs	900mg	60mg	26%	100
Dried mixed fruit	880mg	48mg	25%	230
Bombay Mix	790mg	800mg	23%	500
Papadums	750mg	2400mg	22%	370
Currants	720mg	14mg	22%	270
Sultana Bran	660mg	700mg	19%	300
Seeds average	650mg	20mg	18%	500
Nuts average (unsalted)	600mg	300mg	17%	600
Baked Potato + skin	600mg	12mg	17%	130
Roast Potato	550mg	9mg	16%	160
Oven chips	530mg	50mg	15%	170
Bran Flakes	530mg	1000mg	15%	320
Gammon lean	520mg	2200mg	15%	170
Soya beans boiled	510mg	2mg	15%	140
Plantain boiled	500mg	4mg	14%	112
Raisin Splitz	500mg	10mg	14%	340
Weetos	500mg	300mg	14%	370
Crispbread	500mg	220mg	14%	320
Muesli low salt	450mg	390mg	13%	360
Sardines	430mg	650mg	12%	200
Pilchards	420mg	370mg	12%	125
Veal	420mg	110mg	12%	230
Wholemeal Pasta	400mg	130mg	11%	320
Banana	400mg	1mg	11%	96

Vitamin D Rich Foods List	Micrograms	Portion
Cod liver oil	200 +	100g
Margarine	750	100g
Butters (fortified)	700 +	100g
Herring	22 +	100g
Kippers	13	100g
Salmon (canned)	12 +	100g
Mackerel	10 +	100g
Pilchards (canned)	8mcg	100g
Sardines	7mcg	100g
Tuna	4 +	100g
Roe	2 +	100g
Breakfast cereal (fortified types)	up to 2	100g
Eggs	up to 2	100g

Selenium Rich Foods List	ug (units)	Portion
Brazil Nuts	up to 1500	100
Wheat germ	up to 300	100
Brewers Yeast	up to 260	100
Kidneys	250	100
Liver	150	100
Tuna	90	100
Other oily fish	25-60	100
Shellfish	20-40	100
Sunflower seeds	45	100
Lentils	30	100
Cashew Nuts	30	100

Magnesium Rich Foods List	Milligrams	Portion
Wheat bran	500	100
Brazil Nuts	400	100
Wheat Germ	280	100
Almonds	260	100
Cashew Nuts	240	100
All Bran	200	100
Shredded Wheat	125	100
Weetabix	120	100
Soya Beans	100+	100
Most other Nuts	up to 100	100
Plain Chocolate	100	100
Figs	70	100
Beans / Lentils	50+	100