Copper-containing foods list (searchable)

Food Name	Copper (Cu) (mg)
Bulgur, uncooked	17
Cone, wafer style, for ice cream	8.7
Lamb, liver, grilled, no added fat	8.1
Cocoa powder	3.7
Nut, cashew, roasted, unsalted	2.2
Nut, brazil, raw or blanched, unsalted	2
Nut, cashew, roasted, salted	2
Seed, sunflower	2
Nut, cashew, raw, unsalted	1.9
Prawn, black tiger, aquacultured, purchased cooked	1.808
Prawn, flesh, cooked from raw, no added fat	1.739
Seed, chia, dried	1.7
Tahini, sesame seed pulp	1.594
Biscuit, savoury, seed based	1.5
Nut, hazelnut, raw, unsalted	1.5
Nut, pistachio, raw, unsalted	1.4
Nut, walnut, raw, unsalted	1.4
Chocolate, dark, no added sugar	1.3
Oyster, Sydney rock, aquacultured, raw	1.272
Nut, pine, raw, unsalted	1.2
Seed, pumpkin, hulled & dried	1.2
Seaweed, nori, dried	1.2
Oyster, Pacific, aquacultured, raw	1.084
Oyster, aquacultured, raw	1.08
Beverage base, drinking chocolate, unfortified	1
Nut, almond meal	1
Ball, snack, date based	1
Coconut, grated & desiccated	0.99
Prawn, banana, aquacultured, purchased cooked	0.975
Tomato, sundried	0.92
Bean, red kidney, dried	0.91
Flour, chickpea (besan)	0.877
Chickpea, dried	0.877
Beverage base, chocolate flavour, unfortified (Nesquik brand)	0.87
Biscuit, savoury, from wholemeal wheat flour & rye flour, crispbread, puffed	0.86
Seed, linseed or flaxseed	0.86
Nut, almond, with skin, raw, unsalted	0.85
Bean, haricot, dried	0.83
Chocolate, dark, high cocoa solids	0.83
Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe & Zn	0.825
Trout, ocean, aquacultured, fillet, without skin, baked, no added fat	0.82
Bean, lima, dried	0.81
Nut, peanut, with skin, raw, unsalted	0.81
Oyster, native, aquacultured, raw	0.778
Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn	0.76
Pea, split, dried	0.75
Wheat germ	0.73
Currant, dried	0.73
Nut, peanut, with skin, roasted, with oil, salted	0.724
Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat	0.713
Sauce, plum, commercial	0.7
Bar, snack, with >35% nuts, added protein	0.7
Crab, flesh, purchased steamed or boiled	0.68
Bar, snack, with >55% nuts	0.68
Goji berry, dried	0.67
Mushroom, common, fresh, fried, no added fat	0.661
Mushroom, common, vitamin D enhanced, fresh, fried, no added fat	0.661
Lobster, southern rock, wild, flesh, purchased steamed or boiled	0.658
Spelt, uncooked	0.65
Flour, spelt	0.65
Peanut butter, smooth & crunchy, added sugar & salt	0.616
Peanut butter, smooth & crunchy, no added sugar or salt	0.616
Trout, ocean, aquacultured, fillet, without skin, raw	0.599
Lobster, southern rock, wild, flesh, raw	0.592
Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added fibre, vitamins B1, B2, B3 & folate, Ca & Fe	0.583
Prawn, endeavour, wild, flesh, raw	0.581
Yeast, dry powder	0.57
Nut, peanut, without skin, roasted, with oil, salted	0.564
Nut, peanut, without skin, roasted, with oil, unsalted	0.564
Pasta, wholemeal wheat flour, dry	0.56
Prawn, brown tiger, wild, flesh, raw	0.56
Spread, hazelnut & chocolate flavoured	0.55
Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn	0.543
Breakfast cereal, whole wheat, biscuit, bran, added vitamins B1, B2, B3 & folate & Fe	0.54
Prawn, school, wild, flesh, raw	0.536
Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified	0.53
Chocolate, compound, cooking	0.53
Coconut, fresh, mature fruit, flesh	0.5
Apricot, dried	0.46
Chicken, liver, fried, added butter	0.452
Parsley, continental, fresh, raw	0.45
Duck, breast, lean, fried, no added fat	0.447
Beverage base, chocolate flavour, added vitamins A, B1, B2, C & D, Ca & Fe (Milo)	0.445
Flour, rye	0.42
Confectionery, peanut, chocolate-coated	0.418
Prawn, flesh, raw (green)	0.416
Mustard powder	0.41
Nut, pecan, raw, unsalted	0.41
Muesli, untoasted or natural style, added dried fruit, unfortified	0.4
Barley, pearl, uncooked	0.4
Pasta, legume based, boiled, no added salt	0.4
Mixed dried fruit	0.399
Flour, wheat, wholemeal, self-raising	0.386
Muesli, toasted, added dried fruit & nuts, unfortified	0.38
Muesli, granola, toasted, added nuts & seeds, unfortified	0.38
Chicken, liver, raw	0.38
Bar, cherry & coconut centre, dark chocolate-coated	0.38
Bread, organic, toasted	0.376
Mushroom, common, fresh, raw	0.37
Mushroom, common, vitamin D enhanced, fresh, raw	0.37
Confectionery, dried fruit & nuts, chocolate-coated	0.364
Sauce, oyster, commercial	0.36
Nut, macadamia, raw, unsalted	0.36
Meat alternative, mycoprotein/fungus base, cooked	0.356
Cake, chocolate, homemade, uniced	0.355
Raisin	0.354
Sultana	0.354
Confectionery, almond, chocolate-coated	0.349
Taco seasoning mix, chilli-based	0.34
Duck, breast, lean, raw	0.34
Spelt, boiled, no added fat or salt	0.335
Paste, soybean	0.33
Bread roll, mixed grain, toasted	0.329
Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn	0.327
Sauce, fish, commercial	0.326
Cake, chocolate, homemade, iced	0.324
Bread, organic	0.32
Mutton, boneless dice or strips, shoulder, lean, casseroled, no added fat	0.32
Chickpea, dried, boiled, drained	0.319
Mutton, boneless dice or strips, shoulder, semi-trimmed, casseroled, no added fat	0.315
Mutton, boneless dice or strips, shoulder, untrimmed, casseroled, no added fat	0.314
Kale, cooked, no added fat	0.314
Couscous, uncooked	0.31
Flour, wheat, wholemeal, plain	0.31
Bean, haricot, dried, boiled, drained	0.31
Bean, red kidney, dried, boiled, drained	0.31
Chickpea, canned, drained	0.31
Abalone, black lip, aquacultured, raw	0.31
Rocket, fresh, raw	0.301
Biscuit, savoury, from rye flour, crispbread	0.3
Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins B1, B2, B3 & folate & Fe	0.3
Breakfast cereal, mixed grain (wheat, rice & oat), flakes, honey, unfortified	0.3
Rice, brown, uncooked	0.3
Dip, hummus, commercial	0.3
Prawn, Western king, wild, flesh, raw	0.298
Bread roll, from wholemeal flour, toasted	0.294
Biscuit, savoury, from wholemeal wheat flour, crispbread	0.29
Tofu (soy bean curd), firm, as purchased	0.29
Bar, snack, oat based, baked	0.29
Vegetable crisps or chips, sweet potato & taro, flavoured	0.29
Confectionery, sultana, chocolate-coated	0.288
Meat alternative, protein (soy/wheat/pea) base, cooked	0.284
Biscuit, savoury, rice cake, from brown rice, plain	0.28
Bread roll, mixed grain	0.28
Pasta, white wheat flour, dry	0.28
Duck, lean flesh, baked, no added fat	0.28
Bar, coconut cream centre, milk chocolate-coated	0.27
Liquorice, black	0.27
Bread, mixed grain, toasted	0.268
Liquorice, chocolate-coated	0.267
Biscuit, savoury, rice cracker, seaweed flavoured	0.26
Bread, flat (pita or Lebanese), wholemeal, commercial	0.26
Meat alternative, mycoprotein/fungus base, commercial, as purchased	0.26
Fig, dried	0.26
Prune (dried plum)	0.26
Bar, muesli, plain or with dried fruit, chocolate-coated	0.26
Chocolate, milk	0.26
Bread, from wholemeal flour, toasted	0.255
Sausage, vegetarian style, fried, no added fat	0.253
Abalone, green lip, aquacultured, raw	0.253
Breakfast cereal, mixed grain (wheat, oat & corn), extruded, added vitamins B1, B2, B3, B6, C & folate, Ca & Fe	0.252
Spread, yeast, vegemite	0.251
Bread roll, from wholemeal flour	0.25
Rice, brown, boiled, no added salt	0.25
Flour, rice	0.25
Pasta, wholemeal wheat flour, boiled from dry, no added salt	0.25
Sauce, hoi sin (hoisin), commercial	0.25
Spread, yeast, marmite	0.25
Bean, lima, dried, boiled, drained	0.25
Duck, lean flesh, raw	0.25
Kangaroo, rump, baked, no added fat	0.25
Confectionery, chocolate centre, sugar-coated	0.25
Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn	0.248
Kangaroo, steak, as purchased, fried, no added fat	0.246
Popcorn, commercial, butter flavoured, salted	0.245
Potato crisps or chips, plain, salted	0.245
Avocado, raw	0.245
Seaweed, boiled, drained	0.244
Biscuit, sweet, chocolate chip or coated	0.24
Crumpet, from white flour, toasted	0.24
Gravy powder, dry mix	0.24
Sausage, vegetarian style, unfortified, raw	0.24
Sausage, vegetarian style, added Fe, Zn and vitamin B12, raw	0.24
Mutton, roasting piece, with bone, leg, lean, raw	0.24
Kangaroo, loin fillet, grilled, no added fat	0.24
Emu, steak, as purchased, fried, no added fat	0.237
Meat alternative, legume and/or vegetable base, cooked	0.234
Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn	0.232
Barley, pearl, boiled, no added fat or salt	0.232
Meat alternative, protein (soy/wheat/pea) base, as purchased	0.23
Coconut, fresh, young or immature, flesh	0.23
Psyllium, uncooked	0.23
Gherkin, pickled, drained, commercial	0.23
Tomato, paste, with added salt	0.23
Bread, mixed grain	0.228
Noodle, soba, dry	0.228
Mutton, roasting piece, with bone, leg, semi-trimmed, raw	0.225
Prawn, banana, wild, flesh, raw	0.224
Biscuit, savoury, from wheat flour, crispbread, puffed & toasted	0.22
Pasta, white wheat flour, fresh, uncooked	0.22
Pastry, filo, commercial, baked	0.22
Mustard, cream style	0.22
Lamb, chop, with bone, chump, lean, grilled, no added fat	0.22
Coconut, fresh, young or immature, water or juice	0.22
Soup, vegetable & noodle, instant dry mix	0.22
Chocolate, milk, fondant or caramel filled	0.22
Basil, green, fresh, raw	0.22
Kale, raw	0.22
Potato, chips, regular, purchased frozen, baked, no added fat	0.22
Bread, from wholemeal flour	0.217
Olive, green or black, drained	0.215
Potato crisps or chips, flavoured (other than salt & vinegar)	0.212
Bread, from wheat flour, added dried fruit, toasted	0.211
Biscuit, sweet, breakfast style, with or without dried fruit	0.21
Mutton, all cuts, separable fat, cooked	0.21
Mutton, roasting piece, with bone, leg, lean, roasted, no added fat	0.21
Mutton, roasting piece, with bone, leg, semi-trimmed, roasted, no added fat	0.21
Mutton, roasting piece, with bone, leg, untrimmed, roasted, no added fat	0.21
Lamb, chop, with bone, loin or chump, lean, grilled, no added fat	0.205
Mutton, roasting piece, with bone, leg, untrimmed, raw	0.204
Bun, sweet, with dried fruit, uniced	0.203
Biscuit, sweet, biscuit base, mint filling, chocolate-coated	0.2
Bun, sweet, hot cross bun, with dried fruit	0.2
Rice, white, uncooked	0.2
Cheese, parmesan, fresh, regular fat	0.2
Pea, split, dried, boiled, drained	0.2
Coconut, milk, canned, reduced fat	0.2
Jam, stone fruit	0.2
Jam, plum	0.2
Beef, steak, boneless or bone-in, blade, lean, grilled, no added fat	0.196
Bread, from white flour, added iron, toasted	0.194
Biscuit, sweet, biscuit base, caramel filling, chocolate-coated, commercial	0.19
Biscuit, sweet, wheatmeal	0.19
Bread, from white flour, added fibre, toasted	0.19
Bread, from white flour, added dried fruit	0.19
Pasta, white wheat flour, fresh, boiled, no added salt	0.19
Pasta, white wheat flour & spinach, dry	0.19
Pasta in cream based sauce, dry mix	0.19
Meat alternative, legume and/or vegetable base, as purchased	0.19
Date, dried	0.19
Beef, casserole meat, boneless, chuck, lean, raw	0.19
Lamb, chop, with bone, chump, semi-trimmed, grilled, no added fat	0.19
Lamb, loin chop, lean, grilled, no added fat	0.19
Mutton, boneless dice or strips, shoulder, lean, raw	0.19
Bar, muesli, with nuts	0.19
Soup, broth style, with meat & noodles, instant dry mix	0.19
Potato crisps or chips, salt & vinegar flavoured	0.188
Bread, from white flour, added omega-3 polyunsaturates, toasted	0.186
Abalone, black lip, wild, raw	0.186
Beef, steak, boneless or bone-in, blade, semi-trimmed, grilled, no added fat	0.185
Lamb, chop, with bone, loin or chump, semi-trimmed, grilled, no added fat	0.183
Biscuit, savoury, rice cracker, flavoured (excluding seaweed)	0.182
Slice, caramel	0.182
Baked beans, canned in tomato sauce	0.181
Baked beans, canned in tomato sauce, reduced salt	0.181
Biscuit, savoury, rice cracker, plain	0.18
Biscuit, savoury, rice cracker, added vegetable powder	0.18
Biscuit, savoury, from white wheat flour, water cracker style	0.18
Pastry, filo, commercial, raw	0.18
Lamb, fillet, lean, grilled, no added fat	0.18
Emu, steak, as purchased, raw	0.18
Coconut, milk, canned, regular fat	0.18
Bar, muesli, plain or with dried fruit	0.18
Beef, steak, with bone, blade, untrimmed, grilled, no added fat	0.179
Bread, from white flour, sour dough, commercial, toasted	0.178
Lamb, fillet, untrimmed, grilled, no added fat	0.176
Pasta, white wheat flour & egg, dry	0.175
Lamb, loin chop, semi-trimmed, grilled, no added fat	0.175
Mutton, boneless dice or strips, shoulder, semi-trimmed, raw	0.175
Beef, casserole meat, boneless, chuck, semi-trimmed, raw	0.173
Bread, from white flour, toasted	0.172
Mutton, boneless dice or strips, shoulder, untrimmed, raw	0.171
Bread, flat (pita or Lebanese), white, commercial	0.17
Bread roll, from white flour, toasted	0.17
Flour, wheat, white, plain	0.17
Flour, wheat, white, high protein or bread making flour	0.17
Paste, Indian style curry, commercial	0.17
Plum, salted	0.17
Lamb, boneless, fillet or loin, lean, grilled, no added fat	0.17
Lamb, chop, with bone, chump, untrimmed, grilled, no added fat	0.17
Lamb, diced, lean, stir-fried, no added fat	0.17
Lamb, boneless dice or strips, lean, stir-fried, no added fat	0.17
Lamb, cutlet or frenched cutlet, with bone, lean, grilled, no added fat	0.17
Lamb, leg roast, lean, roasted, no added fat	0.17
Lamb, mini roast, lean, roasted, no added fat	0.17
Lamb, roasting piece, leg or mini roast, lean, roasted, no added fat	0.17
Lamb, stir-fry strips, lean, stir-fried, no added fat	0.17
Duck, lean flesh, skin & fat, baked, no added fat	0.17
Kangaroo, loin fillet, raw	0.17
Lamb, stir-fry strips, untrimmed, stir-fried, no added fat	0.168
Goat, meat, all cuts, lean, casseroled, no added fat	0.168
Bread, from white flour, added iron	0.167
Beef, casserole meat, boneless, chuck, untrimmed, raw	0.167
Lamb, boneless dice or strips, untrimmed, stir-fried, no added fat	0.167
Beef, casserole meat, boneless or bone-in, blade, lean, casseroled	0.166
Lamb, boneless, fillet or loin, untrimmed, grilled, no added fat	0.166
Lamb, diced, untrimmed, stir-fried, no added fat	0.166
Goat, leg, lean, baked, no added fat	0.165
Bean, red kidney, canned, drained	0.164
Muffin, English style, from white flour, toasted	0.163
Noodle, wheat, instant, flavoured, dry, uncooked	0.163
Bread, from white flour, added fibre	0.16
Bread, from white flour, added omega-3 polyunsaturates	0.16
Doughnut, dusted with cinnamon & sugar	0.16
Blackberry, raw	0.16
Lamb, eye of loin, lean, microwaved, no added fat	0.16
Lamb, roasting piece, shoulder, lean, roasted, no added fat	0.16
Turkey, hindquarter, lean flesh, baked, no added fat	0.16
Kangaroo, steak, as purchased, raw	0.16
Snack, grain based, extruded, flavoured	0.16
Lamb, chop, with bone, loin or chump, untrimmed, grilled, no added fat	0.159
Lamb, leg roast, semi-trimmed, roasted, no added fat	0.159
Lamb, mini roast, semi-trimmed, roasted, no added fat	0.159
Lamb, roasting piece, leg or mini roast, semi-trimmed, roasted, no added fat	0.159
Biscuit, savoury, from white wheat flour, cheese-flavoured	0.158
Breakfast cereal, puffed or popped rice, added vitamins B1, B2, B3, C & folate, Fe & Zn	0.158
Beef, casserole meat, boneless, blade or chuck, lean, casseroled, no added fat	0.158
Couscous, boiled, no added fat or salt	0.157
Lamb, eye of loin, untrimmed, microwaved, no added fat	0.157
Biscuit, savoury, from white wheat flour, flavoured (excluding cheese)	0.156
Cake, lamington, unfilled	0.156
Beef, casserole meat, boneless, blade, semi-trimmed, casseroled	0.156
Doughnut, jam filled, sugar coated	0.155
Beef, casserole meat, boneless, blade or chuck, lean, raw	0.155
Noodle, wheat with egg, plain, boiled, no added fat	0.154
Biscuit, savoury, from white wheat flour, flaky cracker style	0.152
Beef, casserole meat, boneless, blade, untrimmed, casseroled	0.151
Lamb, mini roast, untrimmed, roasted, no added fat	0.151
Biscuit, sweet, sandwich, cream filling, chocolate-coated, tim tam style	0.15
Bread, from white flour, sour dough, commercial	0.15
Muffin, English style, from white flour	0.15
Cake, carrot, commercial, iced	0.15
Flour, wheat, white, self-raising	0.15
Pasta, white wheat flour & egg, boiled from dry, no added salt	0.15
Croissant, plain	0.15
Apple, dried	0.15
Beef, casserole meat, boneless, chuck, lean, casseroled, no added fat	0.15
Beef, steak, boneless, fillet or tenderloin, lean, raw	0.15
Beef, steak, boneless, scotch fillet, lean, raw	0.15
Beef, sirloin steak, lean, raw	0.15
Beef, steak, with bone, T-bone, lean, raw	0.15
Veal, diced, lean, stir-fried, no added fat	0.15
Lamb, chop, with bone, chump, lean, raw	0.15
Coconut, cream, regular fat	0.15
Soup, vegetable, instant dry mix	0.15
Bar, nougat & caramel centre, milk chocolate-coated	0.15
Pea, green, fresh, raw	0.15
Bread, from white flour	0.148
Beef, steak, with bone, T-bone or blade, lean, grilled, no added fat	0.148
Lamb, loin chop, untrimmed, grilled, no added fat	0.148
Lamb, roasting piece, leg or mini roast, untrimmed, roasted, no added fat	0.148
Beef, casserole meat, boneless, blade or chuck, semi-trimmed, casseroled	0.147
Bread roll, from white flour	0.146
Veal, diced, untrimmed, stir-fried, no added fat	0.146
Lamb, leg roast, untrimmed, roasted, no added fat	0.146
Turkey, hindquarter, lean flesh, skin & fat, baked, no added fat	0.146
Veal, boneless dice or strips, lean, stir-fried, no added fat	0.145
Bread, from white flour, added calcium, toasted	0.144
Lamb, roasting piece, shoulder, semi-trimmed, roasted, no added fat	0.144
Goat, meat, all cuts, untrimmed, casseroled, no added fat	0.144
Bread, gluten free, toasted	0.143
Beef, casserole meat, boneless, blade or chuck, semi-trimmed, raw	0.143
Beef, casserole meat, boneless, blade or chuck, untrimmed, casseroled, no added fat	0.143
Biscuit, savoury, from white wheat flour, Salada style	0.142
Beef, steak, boneless, fillet or tenderloin, semi-trimmed, raw	0.142
Veal, boneless dice or strips, untrimmed, stir-fried, no added fat	0.142
Camel, steak, as purchased, fried, no added fat	0.142
Pasta, white wheat flour, boiled from dry, no added salt	0.141
Beef, sirloin steak, semi-trimmed, raw	0.141
Lamb, steak, boneless, lean, grilled, no added fat	0.141
Biscuit, savoury, corn cake, plain, salted	0.14
Biscuit, sweet, cream filled, commercial	0.14
Scone, plain, commercial	0.14
Sauce, Worcestershire, commercial	0.14
Beef, steak, boneless, round, lean, grilled, no added fat	0.14
Beef, rump steak, lean, grilled, no added fat	0.14
Veal, stir-fry strips, lean, stir-fried, no added fat	0.14
Lamb, chop, with bone, loin or chump, lean, raw	0.14
Lamb, diced, lean, raw	0.14
Lamb, roasting piece, shoulder, lean, raw	0.14
Duck, skin & fat, baked, no added fat	0.14
Quail, lean flesh & skin, baked, no added fat	0.14
Kangaroo, rump, raw	0.14
Biscuit, savoury, from white wheat flour, plain snack cracker style	0.139
Beef, steak, boneless, fillet or tenderloin, untrimmed, raw	0.139
Beef, casserole meat, boneless, chuck, semi-trimmed, casseroled	0.138
Veal, stir-fry strips, untrimmed, stir-fried, no added fat	0.138
Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, grilled, no added fat	0.138
Beef, steak, with bone, T-bone or blade, semi-trimmed, grilled, no added fat	0.137
Lamb, diced, untrimmed, raw	0.137
Beef, casserole meat, boneless, blade or chuck, untrimmed, raw	0.136
Beef, steak, boneless, round, semi-trimmed, grilled, no added fat	0.136
Beef, casserole meat, boneless, chuck, untrimmed, casseroled, no added fat	0.135
Beef, steak, boneless rump or sirloin, lean, raw	0.135
Beef, steak, with bone, T-bone or blade, lean, raw	0.135
Beef, steak, boneless, round, untrimmed, grilled, no added fat	0.133
Kiwifruit, green (hayward), peeled, raw	0.132
Beef, rump steak, semi-trimmed, grilled, no added fat	0.132
Lamb, chop, with bone, chump, semi-trimmed, raw	0.132
Lamb, steak, boneless, semi-trimmed, grilled, no added fat	0.132
Beef, steak, boneless, scotch fillet, semi-trimmed, raw	0.131
Beef, steak, with bone, T-bone, semi-trimmed, raw	0.131
Lamb, cutlet or frenched cutlet, with bone, untrimmed, grilled, no added fat	0.131
Sardine, Australian, whole, fried, no added fat	0.131
Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat	0.131
Bread, pizza base, commercial	0.13
Doughnut, iced	0.13
Pudding, chocolate, homemade	0.13
Egg, chicken, yolk, raw	0.13
Lamb, leg roast, lean, raw	0.13
Lamb, loin chop, lean, raw	0.13
Goat, forequarter, lean, baked, no added fat	0.13
Bar, snack, fruit filled, baked	0.13
Parsley, curly, fresh, raw	0.13
Beef, steak, with bone, T-bone or blade, untrimmed, grilled, no added fat	0.129
Goat, meat, all cuts, lean, baked, no added fat	0.129
Beef, steak, boneless rump or sirloin, semi-trimmed, raw	0.128
Spinach, baby, fresh, raw	0.128
Duck, lean flesh, skin & fat, raw	0.127
Lasagne, beef, homemade	0.125
Lamb, steak, boneless, untrimmed, grilled, no added fat	0.125
Corn chips, plain, toasted, salted	0.125
Bread, from white flour, added calcium	0.124
Beef, roasting piece, silverside or topside, lean, roasted, no added fat	0.124
Beef, silverside roast, lean, roasted, no added fat	0.124
Beef, topside roast, lean, roasted, no added fat	0.124
Lamb, chop, with bone, loin or chump, semi-trimmed, raw	0.124
Sprout, alfalfa, fresh, raw	0.124
Bread roll, topped with cheese	0.123
Pizza, supreme, fast food chain	0.123
Lamb, roasting piece, shoulder, semi-trimmed, raw	0.123
Biscuit, sweet, plain	0.122
Beef, rump steak, untrimmed, grilled, no added fat	0.122
Beef, steak, with bone, T-bone or blade, semi-trimmed, raw	0.122
Goat, meat, all cuts, untrimmed, baked, no added fat	0.122
Beef, steak, boneless, scotch fillet, untrimmed, raw	0.121
Beef, silverside roast, semi-trimmed, roasted, no added fat	0.121
Lamb, leg roast, semi-trimmed, raw	0.121
Bread, wrap, white, commercial	0.12
Bread, Naan, commercial	0.12
Bread, garlic, commercial, cooked	0.12
Bread, gluten free	0.12
Pikelet or pancake, sweet, commercial	0.12
Pizza, cheese & tomato, commercial	0.12
Sauce, pasta, bolognese, homemade using beef mince & homemade tomato based sauce	0.12
Sauce, simmer, curry flavoured, commercial	0.12
Yoghurt, coconut based, flavoured	0.12
Beef, steak, boneless or bone-in, blade, lean, raw	0.12
Beef, roasting piece, silverside or topside, semi-trimmed, roasted, no added fat	0.12
Beef, steak, boneless, round, lean, raw	0.12
Beef, rump steak, lean, raw	0.12
Beef, steak, boneless rump or sirloin, lean, grilled, no added fat	0.12
Beef, topside roast, semi-trimmed, roasted, no added fat	0.12
Veal, steak, boneless, leg, lean, grilled, no added fat	0.12
Lamb, boneless, fillet or loin, lean, raw	0.12
Lamb, eye of loin, lean, raw	0.12
Lamb, roasting piece, shoulder, untrimmed, roasted, no added fat	0.12
Lamb, cutlet or frenched cutlet, with bone, lean, raw	0.12
Lamb, fillet, lean, raw	0.12
Pork, forequarter chop, lean, BBQ’d, no added fat	0.12
Pork, forequarter shoulder roast, lean, BBQ’d, no added fat	0.12
Turkey, hindquarter, lean flesh, raw	0.12
Sardine, Australian, whole, raw	0.12
Bar, honeycomb centre, milk chocolate-coated	0.12
Sugar, brown	0.12
Beetroot, canned in brine, drained	0.12
Macaroni & cheese, homemade, cooked unfilled pasta, homemade cheese sauce	0.119
Veal, steak, boneless, leg, untrimmed, grilled, no added fat	0.117
Lamb, eye of loin, untrimmed, raw	0.117
Pork, forequarter chop, semi-trimmed, BBQ’d, no added fat	0.117
Pork, forequarter shoulder roast, semi-trimmed, BBQ’d, no added fat	0.117
Pizza, ham & pineapple, purchased frozen, baked	0.116
Beef, sirloin steak, untrimmed, raw	0.116
Lamb, boneless, fillet or loin, untrimmed, raw	0.115
Lamb, loin chop, semi-trimmed, raw	0.115
Lamb, roasting piece, leg or mini roast, lean, raw	0.115
Pork, diced, untrimmed, fried, no added fat	0.115
Beef, roasting piece, silverside or topside, untrimmed, roasted, no added fat	0.114
Beef, steak, boneless, round, semi-trimmed, raw	0.114
Beef, rump steak, semi-trimmed, raw	0.114
Beef, silverside roast, untrimmed, roasted, no added fat	0.114
Beef, topside roast, untrimmed, roasted, no added fat	0.114
Lamb, fillet, untrimmed, raw	0.114
Hamburger, white roll, beef patty, with salad, independent takeaway outlet	0.113
Beef, steak, boneless rump or sirloin, semi-trimmed, grilled, no added fat	0.113
Lamb, chop, with bone, chump, untrimmed, raw	0.113
Beef, steak, boneless or bone-in, blade, semi-trimmed, raw	0.112
Beef, steak, with bone, T-bone, untrimmed, raw	0.112
Pork, forequarter shoulder roast, untrimmed, BBQ’d, no added fat	0.112
Sprat, blue, wild caught, flesh, skin & bones, raw	0.112
Beef, steak, boneless, round, untrimmed, raw	0.111
Bread, tortilla, white, commercial	0.11
Pikelet, plain, homemade	0.11
Rice, white, fried with bacon or ham, egg, prawns & vegetables	0.11
Hamburger, white roll, beef patty, with cheese, onion, pickles & sauce, fast food chain	0.11
Pastry, filled with spinach & cheese, purchased frozen, baked	0.11
Kiwifruit, gold, peeled, raw	0.11
Beef, strips, lean, casseroled, no added fat	0.11
Pork, forequarter chop, lean, raw	0.11
Pork, forequarter chop, untrimmed, BBQ’d, no added fat	0.11
Pork, round mini roast, lean, baked, no added fat	0.11
Pork, round mini roast, untrimmed, baked, no added fat	0.11
Turkey, hindquarter, lean flesh, skin & fat, raw	0.11
Beef, corned, canned	0.11
Sausage, pork, fried, no added fat	0.11
Taco shell, from corn flour, plain	0.11
Jam, berry	0.11
Marmalade, orange	0.11
Potato, fries, fast food outlet, deep fried, monounsaturated oil, salted	0.11
Potato, fries, independent takeaway outlet, deep fried, blended oil, salted	0.11
Beef, strips, untrimmed, casseroled, no added fat	0.109
Beef, steak, with bone, T-bone or blade, untrimmed, raw	0.109
Liquorice, allsorts	0.109
Lamb, roasting piece, shoulder, untrimmed, raw	0.108
Lamb, leg roast, untrimmed, raw	0.108
Eggplant, unpeeled, fresh, grilled, no added fat	0.108
Potato, chips, regular, fast food outlet, deep fried, blended oil, salted	0.108
Potato, chips, regular, fast food outlet, deep fried, monounsaturated oil, salted	0.108
Potato, chips, regular, independent takeaway outlet, deep fried, blended oil, salted	0.108
Beef, boneless dice or strips, lean, casseroled, no added fat	0.107
Beef, steak, boneless rump or sirloin, untrimmed, raw	0.107
Lamb, roasting piece, leg or mini roast, semi-trimmed, raw	0.107
Beef, boneless dice or strips, untrimmed, casseroled, no added fat	0.106
Beef, steak, boneless or bone-in, blade, untrimmed, raw	0.106
Pizza, supreme, purchased frozen, baked	0.105
Sauce, pasta, tomato-based, commercial, heated	0.105
Pork, round steak, lean, fried, no added fat	0.105
Sausage, chorizo, fried, no added fat	0.105
Pastry, puff, with butter, commercial, baked	0.104
Beef, diced, lean, casseroled, no added fat	0.104
Pork, leg roast, untrimmed, baked, no added fat	0.104
Bread roll, topped with cheese & bacon	0.103
Scone, pumpkin, homemade	0.103
Beef, diced, untrimmed, casseroled, no added fat	0.103
Pastry, puff, vegetable oil, commercial, baked	0.102
Pork, forequarter chop, untrimmed, raw	0.102
Sausage, beef, fried, no added fat	0.102
Cake, mud, dark chocolate, commercial, chocolate ganache icing	0.101
Beef, steak, boneless rump or sirloin, untrimmed, grilled, no added fat	0.101
Kangaroo, tail, cooked, no added fat	0.101
Cake, plain butter cake, commercial, iced	0.1
Semolina, uncooked	0.1
Tapioca, pearl or seed style, uncooked	0.1
Pastry, shortcrust style, commercial, baked	0.1
Sauce, salsa, tomato-based, commercial	0.1
Oil, peanut	0.1
Egg, chicken, yolk, hard-boiled	0.1
Grape, red globe, raw	0.1
Beef, boneless dice or strips, lean, stir-fried, no added fat	0.1
Beef, diced, lean, dry-fried, no added fat	0.1
Beef, steak, boneless, fillet or tenderloin, lean, grilled, no added fat	0.1
Beef, steak, boneless, scotch fillet, lean, grilled, no added fat	0.1
Beef, sirloin steak, lean, grilled, no added fat	0.1
Beef, stir-fry strips, lean, dry-fried, no added fat	0.1
Beef, steak, with bone, T-bone, lean, grilled, no added fat	0.1
Lamb, chop, with bone, forequarter, lean, raw	0.1
Lamb, chop, with bone, forequarter, lean, grilled, no added fat	0.1
Lamb, mince, stir-fried, no added fat	0.1
Lamb, steak, boneless, lean, raw	0.1
Pork, fillet, fully-trimmed, baked, no added fat	0.1
Pork, rump steak, untrimmed, fried, no added fat	0.1
Quail, lean flesh & skin, raw	0.1
Prosciutto	0.1
Salami, mettwurst	0.1
Sausage, chorizo, uncooked	0.1
Potato, desiree, peeled, baked, no added fat	0.1
Potato, red skin, peeled, baked, no added fat	0.1
Beef, boneless dice or strips, untrimmed, stir-fried, no added fat	0.099
Beef, stir-fry strips, untrimmed, dry-fried, no added fat	0.099
Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, raw	0.099
Beef, diced, untrimmed, dry-fried, no added fat	0.098
Beef, steak, boneless, fillet or tenderloin, semi-trimmed, grilled, no added fat	0.098
Beef, rump steak, untrimmed, raw	0.098
Veal, stir-fry strips, lean, raw	0.098
Abalone, green lip, wild, raw	0.098
Salmon, pink, canned in brine, drained	0.098
Pie, savoury, meat, purchased frozen, baked	0.097
Sausage roll, commercial, ready to eat	0.097
Sausage roll, purchased frozen, baked	0.097
Lamb, chop, with bone, loin or chump, untrimmed, raw	0.097
Lamb, roasting piece, leg or mini roast, untrimmed, raw	0.097
Pork, strips, untrimmed, fried, no added fat	0.097
Pie, savoury, meat, commercial, ready to eat	0.096
Grape, green, raw	0.096
Veal, stir-fry strips, untrimmed, raw	0.096
Mango, peeled, raw	0.095
Raspberry, raw	0.095
Raspberry, purchased frozen	0.095
Beef, sirloin steak, semi-trimmed, grilled, no added fat	0.095
Zucchini, green skin, fresh, unpeeled, fried, no added fat	0.095
Flour, gluten free, plain	0.094
Noodle, wheat, fresh, soaked, drained	0.094
Pork, leg steak (round, rump, topside, silverside), lean, fried, no added fat	0.094
Potato, new, peeled, boiled, drained	0.094
Silverbeet, fresh, boiled, drained	0.094
Beef, steak, boneless, fillet or tenderloin, untrimmed, grilled, no added fat	0.093
Lamb, cutlet or frenched cutlet, with bone, untrimmed, raw	0.093
Lamb, steak, boneless, semi-trimmed, raw	0.093
Pork, leg steak (round, rump, topside, silverside), untrimmed, fried, no added fat	0.093
Pork, rump steak, lean, fried, no added fat	0.093
Pumpkin, butternut, peeled, fresh, baked, no added fat	0.093
Yoghurt, almond based, flavoured	0.092
Lemon peel, raw	0.092
Mango, pulped, canned	0.092
Pineapple, canned in juice, drained	0.092
Pineapple, canned in syrup, drained	0.092
Goat, leg, lean, raw	0.092
Goat, loin, lean, baked, no added fat	0.092
Camel, steak, as purchased, raw	0.092
Banana, cavendish, peeled, raw	0.091
Biscuit, sweet, sandwich, cream & jam filling	0.09
Muffin, cake-style, berry, commercial	0.09
Beef, steak, boneless, scotch fillet, semi-trimmed, grilled, no added fat	0.09
Lamb, mince, raw	0.09
Pork, forequarter shoulder roast, lean, raw	0.09
Pork, silverside steak, lean, fried, no added fat	0.09
Chicken, drumstick, lean flesh, casseroled, no added fat	0.09
Rabbit, flesh, casseroled, no added fat	0.09
Salami, hungarian	0.09
Salami, pepperoni	0.09
Glucose, liquid or syrup	0.09
Artichoke heart, canned in brine, drained	0.09
Asparagus, canned in brine, drained	0.09
Coriander, fresh, raw	0.09
Pea, green, frozen, boiled, drained	0.09
Eggplant, unpeeled, fresh, baked, no added fat	0.089
Beef, steak, with bone, T-bone, semi-trimmed, grilled, no added fat	0.088
Pasta in cream based sauce, prepared from dry mix	0.087
Lamb, steak, boneless, untrimmed, raw	0.087
Pork, topside steak, lean, fried, no added fat	0.087
Pork, topside steak, untrimmed, fried, no added fat	0.087
Lasagne, beef, commercial, purchased frozen, baked	0.086
Beef, mince, higher fat, stir-fried, no added fat	0.086
Veal, boneless dice or strips, lean, raw	0.086
Veal, steak, boneless, leg, lean, raw	0.086
Pork, forequarter shoulder roast, untrimmed, raw	0.086
Abalone, brown lip, wild, raw	0.086
Beef, steak, boneless, scotch fillet, untrimmed, grilled, no added fat	0.085
Veal, steak, boneless, leg, untrimmed, raw	0.085
Goat, meat, all cuts, lean, raw	0.085
Pork, round mini roast, lean, raw	0.085
Chicken, drumstick, lean flesh, baked, no added fat	0.085
Chicken, drumstick, lean flesh, skin & fat, casseroled, no added fat	0.085
Parsnip, peeled, fresh, baked, no added fat	0.085
Tomato, whole, canned in tomato juice, undrained	0.085
Biscuit, sweet, shortbread style, commercial	0.084
Veal, boneless dice or strips, untrimmed, raw	0.084
Lamb, chop, with bone, forequarter, semi-trimmed, grilled, no added fat	0.084
Pork, round mini roast, untrimmed, raw	0.084
Chicken, drumstick, lean flesh, skin & fat, baked, no added fat	0.084
Kangaroo, tail, raw	0.083
Yoghurt, soy based, berry flavoured, regular fat (3% fat)	0.082
Yoghurt, soy based, vanilla flavoured, reduced fat (1% fat)	0.082
Lamb, loin chop, untrimmed, raw	0.082
Pork, fillet, lean, raw	0.082
Pork, mince, as purchased, fried, no added fat	0.082
Tuna, yellowfin, flesh, baked, no added fat	0.082
Asparagus, green, boiled, drained	0.082
Pumpkin, butternut, peeled, fresh, boiled, drained	0.082
Pie, steak & kidney, canned	0.081
Goat, forequarter, lean, raw	0.081
Goat, loin, lean, raw	0.081
Goat, meat, all cuts, untrimmed, raw	0.081
Pastry, puff, with butter, commercial, raw	0.08
Pastry, puff, vegetable oil, commercial, raw	0.08
Pastry, shortcrust style, commercial, raw	0.08
Apricot, raw	0.08
Peach, canned in pear juice, drained	0.08
Pear, nashi, unpeeled, raw	0.08
Raspberry, canned in syrup, drained	0.08
Beef, boneless dice or strips, lean, raw	0.08
Beef, diced, lean, raw	0.08
Beef, stir-fry strips, lean, raw	0.08
Lamb, chop, with bone, forequarter, grilled, no added fat	0.08
Pork, medallion or loin steak, separable fat, fried, no added fat	0.08
Chicken, skin, composite, baked, no added fat	0.08
Chicken, thigh, lean flesh, casseroled, no added fat	0.08
Salami, danish	0.08
Sausage, beef, raw	0.08
Whiting, King George, flesh, steamed, no added fat	0.08
Chutney or relish, commercial	0.08
Syrup, golden	0.08
Caramels, soft & hard	0.08
Lolly, mint flavoured, sugar sweetened	0.08
Silverbeet, fresh, raw	0.08
Cornmeal (polenta), uncooked	0.079
Porridge, rolled oats, prepared with water	0.079
Beef, boneless dice or strips, untrimmed, raw	0.079
Beef, sirloin steak, untrimmed, grilled, no added fat	0.079
Beef, stir-fry strips, untrimmed, raw	0.079
Beef, steak, with bone, T-bone, untrimmed, grilled, no added fat	0.079
Pumpkin, butternut, peeled, fresh, raw	0.079
Zucchini, green skin, fresh, unpeeled, boiled, drained	0.079
Beef, diced, untrimmed, raw	0.078
Pork, butterfly steak, lean, grilled, no added fat	0.078
Pork, round steak, lean, raw	0.078
Lamb, boneless dice or strips, lean, raw	0.077
Pork, leg roast, untrimmed, raw	0.077
Broccolini, fresh, boiled, drained	0.077
Lettuce, mignonette, raw	0.077
Onion, mature, brown skinned, peeled, fresh, fried, no added fat	0.077
Sauce, pasta, bolognese, homemade using beef mince & commercial tomato based sauce	0.076
Lamb, chop, with bone, forequarter, semi-trimmed, raw	0.076
Pork, diced, untrimmed, raw	0.076
Pork, round mini roast, separable fat, baked, no added fat	0.076
Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat	0.076
Eggplant, unpeeled, fresh, raw	0.076
Sauce, tabasco, commercial	0.075
Lamb, boneless dice or strips, untrimmed, raw	0.075
Pork, butterfly steak, untrimmed, grilled, no added fat	0.075
Chicken, thigh, lean flesh, skin & fat, casseroled, no added fat	0.075
Extruded snack, cheese flavoured	0.075
Parsnip, peeled, fresh, boiled, drained	0.075
Snow pea, fresh, fried, no added fat	0.075
Beverage, chocolate flavour, from drinking chocolate, with regular fat cows milk	0.074
Pancake, plain, homemade	0.074
Rice, white, boiled or rice cooker, no added salt	0.074
Broccolini, fresh, raw	0.074
Rice, white, purchased as ‘instant’, microwaved	0.073
Peach, yellow, unpeeled, raw	0.073
Veal, diced, lean, raw	0.073
Soup, cream variety, instant dry mix	0.073
Veal, diced, untrimmed, raw	0.072
Pork, strips, untrimmed, raw	0.072
Chicken, wing, lean flesh, skin & fat, baked, no added fat	0.072
Salami, all varieties, raw	0.072
Mixed leafy greens, commercial, raw	0.072
Chicken, nugget, purchased frozen, baked, no added fat	0.071
Tuna, yellowfin, flesh, steamed, no added fat	0.071
Gelatine, all types	0.07
Cake, plain butter cake, commercial, uniced	0.07
Cake, sponge, plain, commercial, uniced, filled with jam & cream	0.07
Tart, custard, commercial	0.07
Sauce, tomato, commercial	0.07
Egg, chicken, whole, fried, no fat added	0.07
Plum, dark, canned in syrup, drained	0.07
Pork, forequarter (chop, roast, neck), separable fat, raw	0.07
Pork, forequarter, separable fat, BBQ’d, no added fat	0.07
Chicken, thigh, lean flesh, baked, no added fat	0.07
Chicken, thigh, lean flesh, skin & fat, baked, no added fat	0.07
Chicken, wing, lean flesh, baked, no added fat	0.07
Rabbit, farmed, whole, raw	0.07
Bar, muesli, plain or with dried fruit, yoghurt-coated	0.07
Asparagus, green, raw	0.07
Parsnip, peeled, fresh, raw	0.07
Pumpkin, peeled, fresh, baked, no added fat	0.07
Noodle, soba, boiled, drained	0.069
Nectarine, yellow, unpeeled, raw	0.069
Pork, rump steak, lean, raw	0.069
Sausage, beef, grilled, no added fat	0.069
Soy beverage, regular fat (3% fat), unfortified	0.068
Soy beverage, regular fat (3% fat), added Ca	0.068
Soy beverage, regular fat (3% fat), added Ca & vitamins A, B1, B2 & B12	0.068
Lamb, chop, with bone, forequarter, untrimmed, raw	0.068
Pork, leg steak (round, rump, topside, silverside), lean, raw	0.068
Pork, rump steak, untrimmed, raw	0.068
Tuna, flavoured, canned in oil, drained	0.068
Lettuce, cos, raw	0.068
Tomato, cherry, raw	0.068
Pork, leg steak (round, rump, topside, silverside), untrimmed, raw	0.067
Onion, mature, white skinned, peeled, fresh, fried, no added fat	0.067
Potato, desiree, peeled, boiled, drained	0.067
Pork, belly, rind removed, baked, no added fat	0.066
Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat	0.066
Onion, mature, red skinned, fried, no added fat	0.066
Potato, desiree, peeled, raw	0.066
Potato, red skin, peeled, raw	0.066
Zucchini, green skin, fresh, unpeeled, raw	0.066
Sauce, tomato, commercial, reduced salt	0.065
Egg, chicken, whole, hard-boiled	0.065
Pork, loin chop, lean, BBQ’d, no added fat	0.065
Pork, scotch roast, lean, raw	0.065
Pork, scotch roast, lean, baked, no added fat	0.065
Egg, chicken, whole, poached	0.064
Beef, silverside roast, lean, raw	0.064
Pork, loin chop, semi-trimmed, BBQ’d, no added fat	0.064
Pork, loin roast, lean, baked, no added fat	0.064
Pork, scotch roast, untrimmed, baked, no added fat	0.064
Pork, spare ribs, untrimmed, baked, no added fat	0.064
Fish finger, crumbed, purchased frozen, grilled, no added fat	0.064
Snow pea, fresh, boiled, drained	0.064
Cake, sponge, plain, commercial, uniced, unfilled	0.063
Soy beverage, reduced fat (1% fat), added Ca & vitamins A, B1, B2 & B12	0.063
Cranberry, dried, sweetened	0.063
Pork, silverside steak, lean, raw	0.063
Pork, silverside steak, untrimmed, raw	0.063
Salmon, red, canned in brine, drained	0.063
Sauce, barbecue, commercial	0.062
Strawberry, raw	0.062
Strawberry, purchased frozen	0.062
Beef, silverside roast, semi-trimmed, raw	0.062
Pork, loin chop, untrimmed, BBQ’d, no added fat	0.062
Pork, mince, untrimmed, raw	0.062
Ham, leg, lean	0.062
Pumpkin, peeled, fresh, boiled, drained	0.062
Egg, chicken, whole, raw	0.061
Pear, green skin, unpeeled, raw	0.061
Pork, topside steak, lean, raw	0.061
Bacon, middle rasher, untrimmed, raw	0.061
Beetroot, fresh, purple, peeled, baked, no added fat	0.061
Pasta, white wheat flour & spinach, boiled from dry, no added salt	0.06
Cheese, haloumi	0.06
Cherry, black, canned in syrup, drained	0.06
Pineapple, canned in pineapple juice	0.06
Pork, loin roast, untrimmed, baked, no added fat	0.06
Pork, scotch roast, untrimmed, raw	0.06
Chicken, drumstick, lean flesh, raw	0.06
Chicken, skin, composite, casseroled, no added fat	0.06
Chicken, thigh, lean flesh, fried, no added fat	0.06
Turkey, breast, lean flesh, baked, no added fat	0.06
Turkey, breast, lean flesh, skin & fat, baked, no added fat	0.06
Tuna, yellowfin, flesh, raw	0.06
Leek, fresh, fried, no added fat	0.06
Pumpkin, peeled, fresh, raw	0.06
Snow pea, fresh, raw	0.06
Sprout, bean, fresh, raw	0.06
Capsicum, red, fresh, fried, no added fat	0.059
Gravy, prepared from dry powder with water	0.058
Dairy or yoghurt dessert, chocolate, regular fat	0.058
Bok choy, fried, no added fat	0.058
Broccoli, fresh, baked, no added fat	0.058
Semolina, boiled, no added fat or salt	0.057
Beef, silverside roast, untrimmed, raw	0.057
Goat, all cuts, separable fat, baked, no added fat	0.057
Chicken, drumstick, lean flesh, skin & fat, raw	0.057
Bacon, middle rasher, separable lean, fried, no added fat	0.057
Tuna, canned in brine, drained	0.057
Pear, Packham’s triumph, unpeeled, raw	0.056
Chicken, schnitzel, baked without fat	0.056
Kingfish, yellowtail, aquacultured, fillet, with skin, raw	0.056
Milkfish, aquacultured, flesh, grilled, no added fat	0.056
Fish finger, crumbed, purchased frozen, raw	0.056
Leek, fresh, boiled, drained	0.056
Potato, pale skin, peeled, boiled, drained	0.056
Potato, red skin, peeled, boiled, drained	0.056
Pineapple, peeled, raw	0.055
Veal, cutlet, with bone, lean, raw	0.055
Pork, medallion or loin steak, untrimmed, fried, no added fat	0.055
Protein powder, whey based, protein >70%, unfortified	0.054
Beverage, chocolate flavour, from Nesquik powder, with regular fat cows milk	0.054
Pork, scotch roast, separable fat, baked, no added fat	0.054
Beetroot, fresh, purple, peeled, boiled, drained	0.054
Capsicum, green, fresh, fried, no added fat	0.054
Capsicum, red, fresh, raw	0.054
Potato, coliban, peeled, baked, no added fat	0.054
Potato, pale skin, peeled, baked, no added fat	0.054
Noodle, wheat, instant, flavoured, boiled, drained	0.053
Pork, loin cutlet, untrimmed, fried, no added fat	0.053
Steak & vegetables, canned	0.053
Cake mix, plain, dry powder	0.052
Tangerine or tangor, peeled, raw	0.052
Veal, cutlet, with bone, lean, grilled, no added fat	0.052
Veal, cutlet, with bone, semi-trimmed, raw	0.052
Chicken, wing, lean flesh, skin & fat, casseroled, no added fat	0.052
Fish, white flesh, crumbed, packaged frozen, baked, no added fat	0.052
Scallop, fried, no added fat	0.052
Bean, green, fresh, boiled, drained	0.052
Spinach, Mature English, fresh, boiled, drained	0.052
Cornmeal (polenta), boiled, no added fat or salt	0.051
Milk, cow, fluid, regular fat (3.5% fat), added omega 3 polyunsaturates	0.051
Milk, cow, fluid, reduced fat (1.5% fat), added omega 3 polyunsaturates	0.051
Veal, cutlet, with bone, untrimmed, raw	0.051
Pork, medallion or loin steak, lean, fried, no added fat	0.051
Braised steak & onions, canned	0.051
Noodle, rice stick, boiled, drained	0.05
Cheese, edam	0.05
Pineapple, canned in syrup	0.05
Chicken, breast, lean flesh, casseroled, no added fat	0.05
Chicken, breast, lean flesh, skin & fat, casseroled, no added fat	0.05
Chicken, wing, lean flesh, casseroled, no added fat	0.05
Morwong, fillet, steamed, no added fat	0.05
Beetroot, fresh, purple, peeled, raw	0.05
Leek, fresh, raw	0.05
Shark, battered, deep-fried, takeaway outlet	0.049
Capsicum, green, fresh, raw	0.049
Pumpkin, jarrahdale, peeled, fresh, baked, no added fat	0.049
Tomato, common, raw	0.049
Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled	0.048
Veal, cutlet, with bone, semi-trimmed, grilled, no added fat	0.048
Veal, cutlet, with bone, untrimmed, grilled, no added fat	0.048
Pork, loin chop, lean, raw	0.048
Bacon, shortcut, as purchased without rind, fried, no added fat	0.048
Milkfish, aquacultured, flesh, steamed, no added fat	0.048
Bean, green, fresh, raw	0.048
Broccoli, fresh, raw	0.048
Onion, mature, brown skinned, peeled, raw	0.048
Shallot, peeled, fresh, fried, no added fat	0.048
Spaghetti in tomato & cheese sauce, canned	0.047
Spaghetti in tomato & cheese sauce, canned, reduced salt	0.047
Egg, chicken, whole, omega-3 polyunsaturate enriched, raw	0.047
Pork, leg steak (rump), separable fat, fried, no added fat	0.047
Pork, loin chop, semi-trimmed, raw	0.047
Salmon, Atlantic, fillet, steamed, no added fat	0.047
Salmon, flavoured, canned, undrained	0.047
Corn, kernels, canned in brine, drained	0.047
Pork, loin chop, untrimmed, raw	0.046
Shark, fillet, without skin, baked, no added fat	0.046
Carrot, mature, peeled, fresh, baked, no added fat	0.046
Pork, belly, rind removed, raw	0.045
Chicken, barbecued, with skin	0.045
Salmon, Atlantic, fillet, grilled, no added fat	0.045
Trout, rainbow, aquacultured, baked, no added fat	0.045
Soup, broth style, with meat, instant dry mix	0.045
Beverage, chocolate flavour, from Milo powder, with regular fat cows milk	0.044
Tapioca, pearl or seed style, boiled, no added fat or salt	0.044
Pasta, gluten free, boiled from dry, no added salt	0.044
Chicken, breast, lean flesh, skin & fat, baked, no added fat	0.044
Pumpkin, jarrahdale, peeled, fresh, boiled, drained	0.044
Spinach, Mature English, fresh, raw	0.044
Cheese, goat, firm	0.043
Pork, spare ribs, untrimmed, raw	0.043
Spam, canned	0.043
Bok choy, steamed	0.043
Coffee, espresso, from ground coffee beans	0.042
Noodle, wheat, instant, flavoured, boiled, undrained	0.042
Oat beverage, fluid, unfortified	0.042
Oat beverage, fluid, added calcium	0.042
Mandarin, peeled, raw	0.042
Chicken, thigh, lean flesh, raw	0.042
Scallop, raw	0.042
Broccoli, fresh, boiled, drained	0.042
Mixed vegetables, purchased frozen, carrot, corn & pea/bean, boiled, drained	0.042
Onion, mature, white skinned, peeled, fresh, raw	0.042
Pumpkin, jarrahdale, peeled, fresh, raw	0.042
Tomato, roma, raw	0.042
Chicken, breast, lean flesh, baked, no added fat	0.041
Chicken, thigh, lean flesh, skin & fat, raw	0.041
Milkfish, aquacultured, flesh, raw	0.041
Bok choy, raw	0.041
Onion, mature, red skinned, raw	0.041
Flour, cornflour, from maize & wheat starch	0.04
Cheese, cheddar, natural, reduced fat (approximately 15%)	0.04
Cheese, parmesan, dried, finely grated	0.04
Apple, bonza, unpeeled, raw	0.04
Apple, red delicious, unpeeled, raw	0.04
Goat, all cuts, separable fat, raw	0.04
Pork, loin roast, lean, raw	0.04
Chicken, separable fat, composite, raw	0.04
Chicken, skin, composite, raw	0.04
Duck, skin & fat, raw	0.04
Salmon, Atlantic, fillet, raw	0.04
Salmon, smoked, sliced	0.04
Breakfast cereal, beverage, non-chocolate flavours, added vitamins A, B1, B2, B3, B6, B12, C & folate & Ca	0.039
Pork, butterfly steak, lean, raw	0.039
Pork, loin chop, separable fat, BBQ’d, no added fat	0.039
Pork, medallion or loin steak, lean, raw	0.039
Chicken, breast, lean flesh, fried, no added fat	0.039
Sausages & vegetables, canned	0.039
Trout, rainbow, aquacultured, steamed, no added fat	0.039
Carrot, mature, peeled, fresh, boiled, drained	0.039
Protein powder, whey based, protein >70%, unfortified, prepared with water	0.038
Almond beverage, added sugar, unfortified	0.038
Pork, butterfly steak, untrimmed, raw	0.038
Pork, medallion or loin steak, untrimmed, raw	0.038
Shark, fillet, without skin, steamed, no added fat	0.038
Carrot, mature, peeled, fresh, raw	0.038
Pork, loin roast, untrimmed, raw	0.037
Pork, round mini roast, separable fat, raw	0.037
Crocodile, steak, as purchased, fried, no added fat	0.037
Coffee, long black, from ground coffee beans	0.036
Blueberry, purchased frozen	0.036
Orange, peeled, raw	0.036
Orange, navel, peeled, raw	0.036
Orange, valencia, peeled, raw	0.036
Plum, dark, canned in syrup	0.036
Pork, loin cutlet, untrimmed, raw	0.036
Pork, loin roast, separable fat, baked, no added fat	0.036
Pork, scotch roast, separable fat, raw	0.036
Chicken, processed luncheon meat, low or reduced fat	0.036
Silver perch, aquacultured, baked, no added fat	0.036
Potato, coliban, peeled, raw	0.036
Potato, pale skin, peeled, raw	0.036
Coffee, black, from instant coffee powder	0.035
Coffee, black, from instant coffee powder, decaffeinated	0.035
Water, tap	0.035
Water, soda	0.035
Ice confection, stick, milk-based, various flavours	0.035
Apple, royal gala, unpeeled, raw	0.035
Blueberry, raw	0.035
Beef, roasting piece, silverside or topside, lean, raw	0.035
Salmon, Pacific King, fillet, steamed, no added fat	0.035
Coffee, prepared from coffee mix with sugar & whitener, no added milk	0.034
Cheese, cheddar, processed, reduced fat (approximately 15%), added vitamin D	0.034
Apple, fuji, unpeeled, raw	0.034
Beef, roasting piece, silverside or topside, semi-trimmed, raw	0.034
Chicken, mince, fried, no added fat	0.034
Chicken, separable fat, composite, cooked, no added fat	0.034
Chicken, wing, lean flesh, skin & fat, raw	0.034
Bacon, middle rasher, separable fat, fried, no added fat	0.034
Salmon, Pacific King, fillet, skinless, grilled, no added fat	0.034
Cheese, goat, soft	0.033
Raspberry, canned in syrup	0.033
Pork, leg steak (rump), separable fat, raw	0.033
Shark, fillet, without skin, raw	0.033
Trout, rainbow, aquacultured, raw	0.033
Cherry, black, canned in syrup	0.032
Pork, loin chop, separable fat, raw	0.032
Cheese, cheddar, natural, regular fat	0.031
Apple, pink lady, unpeeled, raw	0.031
Beef, roasting piece, silverside or topside, untrimmed, raw	0.031
Silver perch, aquacultured, steamed, no added fat	0.031
Tilapia, fillet, baked, no added fat	0.031
Lettuce, iceberg, raw	0.031
Cordial, blackcurrant juice, regular, recommended dilution	0.03
Juice, orange & mango, commercial	0.03
Cheese, bocconcini	0.03
Cheese, cheddar, natural, reduced fat (approximately 25%)	0.03
Cheese, cottage	0.03
Apple, golden delicious, unpeeled, raw	0.03
Grapefruit, peeled, raw	0.03
Pear, William Bartlett, unpeeled, raw	0.03
Chicken, breast, lean flesh, grilled, no added fat	0.03
Chicken, wing, lean flesh, raw	0.03
Salmon, Pacific King, fillet, skinless, raw	0.03
Jelly, sugar sweetened, all flavours, prepared	0.03
Dill, fresh, raw	0.03
Mint, fresh, raw	0.03
Shallot, peeled, fresh, raw	0.03
Wine, white, riesling	0.029
Melon, watermelon, peeled, raw	0.029
Corn, fresh on cob, boiled, drained	0.029
Potato, coliban, peeled, boiled, drained	0.029
Cheese, brie	0.028
Cheese, camembert	0.028
Cod or hake, smoked, steamed	0.028
Corn, fresh on cob, raw	0.028
Cordial, 25% citrus fruit juice, regular, recommended dilution	0.027
Cordial, 40% citrus fruit juice, regular, recommended dilution	0.027
Chicken, breast, lean flesh, skin & fat, raw	0.027
Tilapia, fillet, steamed, no added fat	0.027
Coffee mix, with beverage whitener & sugar, dry powder	0.026
Fruit drink, orange juice	0.026
Juice, orange, commercial	0.026
Cheese, mozzarella	0.026
Milk, cow, fluid, flavoured, chocolate, reduced fat	0.026
Almond beverage, added sugar & vitamins B1, B2 & B12 & Ca	0.026
Chicken, mince, raw	0.026
Silver perch, aquacultured, raw	0.026
Cauliflower, fresh, boiled, drained	0.026
Celery, fresh, fried, no added fat	0.026
Cheese, blue vein	0.025
Almond beverage, no added sugar, unfortified	0.025
Cauliflower, fresh, raw	0.025
Wine, red, cabernet sauvignon	0.024
Cheese, cheddar, processed, regular fat	0.024
Cheese, fetta (feta)	0.024
Apple, green skin, unpeeled, raw	0.024
Chicken, breast, lean flesh, raw	0.024
Barramundi, aquacultured, fillet, grilled, no added fat	0.024
Lolly, jelly varieties	0.024
Cucumber, common, unpeeled, raw	0.024
Coffee, instant, dry powder or granules	0.023
Coffee, instant, dry powder or granules, decaffeinated	0.023
Melon, rockmelon, peeled, raw	0.023
Pork, loin roast, separable fat, raw	0.023
Pork, medallion or loin steak, separable fat, raw	0.023
Cucumber, Lebanese, unpeeled, raw	0.023
Wine, red, merlot	0.022
Almond beverage, added sugar & Ca	0.022
Coconut beverage, added Ca	0.022
Crocodile, steak, as purchased, raw	0.022
Tilapia, fillet, raw	0.022
Cabbage, white, boiled, drained	0.022
Wine, rose	0.021
Almond beverage, no added sugar, added Ca	0.021
Barramundi, aquacultured, fillet, steamed with no added fat	0.021
Cabbage, white, raw	0.021
Celery, fresh, raw	0.021
Wine, white, semillon	0.02
Sauce, white, savoury, homemade	0.02
Coconut beverage, unfortified	0.02
Lamb, diced, lean, casseroled, no added fat	0.02
Lamb, diced, untrimmed, casseroled, no added fat	0.02
Lamb, boneless dice or strips, lean, casseroled, no added fat	0.02
Lamb, boneless dice or strips, untrimmed, casseroled, no added fat	0.02
Lamb, stir-fry strips, lean, casseroled, no added fat	0.02
Lamb, stir-fry strips, untrimmed, casseroled, no added fat	0.02
Wine, red	0.019
Apple, granny-smith, unpeeled, raw	0.018
Barramundi, aquacultured, fillet, raw	0.018
Tea, green, plain, without milk	0.017
Wine, red, shiraz	0.016
Wine, red, sparkling	0.016
Wine, white	0.016
Juice, apple, commercial, added vitamin C	0.016
Wine, red, pinot noir	0.015
Wine, white, sparkling	0.015
Cod, smoked, raw	0.015
Wine, white, sauvignon blanc	0.014
Wine, white, chardonnay	0.014
Cheese, ricotta	0.014
Lamb, stir-fry strips, lean, raw	0.014
Lamb, stir-fry strips, untrimmed, raw	0.014
Mullet, yelloweye, fillet, baked, no added fat	0.014
Whiting, King George, flesh, baked, no added fat	0.014
Cheese, cream, plain	0.013
Yoghurt, flavoured, low fat (0.2%), intense sweetened, increased protein	0.013
Honey	0.013
Alcoholic beverage, spirit, approximately 30% v/v, all (Brandy, Gin, Rum, Vodka and Whisky), cooked	0.01
Wine, fortified, port	0.01
Wine, fortified, sherry, sweet style (approximately 11% sugars)	0.01
Coffee, flat white/latte/cappuccino, from ground coffee beans, with regular fat cows milk	0.01
Cordial base, blackcurrant juice, regular	0.01
Milk, cow, canned, evaporated, regular	0.01
Milk, cow, canned, sweetened, condensed, regular	0.01
Custard, vanilla, regular fat	0.01
Yoghurt, vanilla flavoured, low fat (less than 0.5% fat)	0.01
Rice beverage, fluid, added calcium	0.01
Turkey, breast, lean flesh, skin & fat, raw	0.01
Coconut, fresh, mature, water or juice	0.01
Bassa (basa), fillet, baked, no added fat	0.01
Flathead, flesh, steamed, no added fat	0.01
Mullet, yelloweye, fillet, raw	0.01
Whiting, King George, flesh, raw	0.01
Wine, white, sweet dessert style	0.009
Yoghurt, flavoured, high fat (approx 5%)	0.009
Bassa (basa), fillet, steamed, no added fat	0.009
Gemfish, flesh, baked, no added fat	0.009
Yoghurt, strawberry pieces or flavoured, regular fat (3% fat)	0.008
Yoghurt, flavoured, low fat (approx 2%)	0.008
Butter, plain, salted	0.008
Butter, plain, no added salt	0.008
Bassa, fillet, raw	0.008
Cream, sour, regular fat	0.007
Cream, sour, light (approximately 18% fat)	0.007
Yoghurt, vanilla flavoured, (2% fat)	0.007
Alcoholic beverage, spirit, approximately 40% v/v, all (Brandy, Gin, Rum, Vodka and Whisky)	0.006
Cider, apple (alcohol approximately 4-5% v/v)	0.006
Water, coconut, commercial	0.006
Tea, regular, black, brewed from leaf or teabags, without milk	0.006
Ice cream, vanilla flavour, premium or rich (~15% fat)	0.006
Yoghurt, natural, regular fat (3% fat)	0.006
Oil, blend of polyunsaturated vegetable oils	0.006
Beef, topside roast, lean, raw	0.006
Beef, topside roast, semi-trimmed, raw	0.006
Gemfish, flesh, raw	0.006
Juice, apple & blackcurrant, commercial	0.005
Mayonnaise, traditional (greater than 65% fat), commercial	0.005
Sauce, soy, commercial	0.005
Cream, thickened, regular fat (approximately 35%)	0.005
Milk, cow, fluid, regular fat (3.5% fat)	0.005
Milk, cow, fluid, reduced fat (1% fat)	0.005
Milk, cow, canned, evaporated, reduced fat (approximately 2% fat)	0.005
Beef, topside roast, untrimmed, raw	0.005
Milk, cow, fluid, skim (0.15% fat)	0.004
Milk, cow, fluid, lactose free, regular fat (3.5% fat)	0.004
Milk, cow, fluid, lactose free, reduced fat (1% fat)	0.004
Beer, high alcohol (5% v/v & above)	0.003
Sauce, pasta, cheese or cream-based, commercial	0.003
Beer, full strength (alcohol 4-4.9% v/v)	0.002
Beer, mid-strength (alcohol 3-3.9% v/v)	0.002
Fruit drink, apple juice	0.002
Kombucha, flavoured, added juice or intense sweeteners	0.002
Tea, decaffeinated, black, brewed from leaf or teabags, without milk	0.002
Margarine spread, polyunsaturated (70% fat), reduced salt (sodium 280 mg/100 g)	0.002
Margarine spread, monounsaturated (greater than 65% fat), reduced salt (sodium 360 mg/100 g)	0.002
Margarine spread, monounsaturated, reduced fat (55% fat) & salt (sodium 380 mg/100 g)	0.002
Margarine spread, monounsaturated, reduced fat (less than 65% fat)	0.002
Margarine spread, monounsaturated, olive oil blend (65% fat), reduced salt (sodium 360 mg/100 g)	0.002
Beer, full strength (alcohol 4-4.9% v/v), carbohydrate modified	0.001
Beer, light (alcohol 1-2.9% v/v)	0.001
Ghee, clarified butter	0.001
Dairy blend, butter & edible oil spread (approximately 80% fat), sodium 600 mg/100 g	0.001
Margarine spread, monounsaturated (greater than 65% fat)	0.001
Margarine spread, monounsaturated (65% fat), rice bran oil, fortified	0.001
Sugar, white, granulated or lump	0.001
Stock, dry powder or cube	0
Starch, potato	0
Wine, fortified, sherry, dry style (approximately 1% sugars)	0
Cordial base, 25% citrus fruit juice, regular	0
Cordial base, 40% citrus fruit juice, regular	0
Mineral water, natural, unflavoured	0
Mineral water, citrus flavoured	0
Soft drink, cola flavour	0
Soft drink, cola flavour, decaffeinated	0
Soft drink, cola flavour, intense sweetened or diet	0
Soft drink, cola flavour, intense sweetened or diet, decaffeinated	0
Soft drink, energy drink, Red Bull	0
Soft drink, energy drink, V	0
Flour, arrowroot	0
Flour, cornflour, from maize starch	0
Dressing, French or Italian, regular fat, commercial	0
Dressing, thousand island, regular fat, commercial	0
Paste, green curry, commercial	0
Sauce, butter chicken, commercial	0
Sauce, pasta or simmer, commercial, low fat	0
Sauce, pasta, basil pesto, commercial	0
Sauce, rogan josh, commercial	0
Sauce, simmer for chicken, commercial	0
Sauce, soy, commercial, reduced salt	0
Vinegar (except balsamic vinegar)	0
Cream, imitation (non-dairy)	0
Ice cream, vanilla flavour, regular fat	0
Ice confection, stick, water-based, various flavours	0
Ice confection, stick or tub, fruit juice or fruit flavoured	0
Yoghurt, apricot pieces or flavoured, regular fat (3% fat)	0
Dairy blend, butter & edible oil spread (approximately 80% fat), reduced salt (sodium 400 mg/100 g)	0
Margarine spread, polyunsaturated (70% fat)	0
Oil, canola	0
Oil, copha	0
Oil, olive	0
Oil, soybean	0
Oil, sunflower	0
Dripping, beef	0
Fat, solid, vegetable oil based	0
Egg, chicken, white (albumen), raw	0
Egg, chicken, white (albumen), hard-boiled	0
Cherry, black, canned in syrup, syrup only	0
Mandarin, canned in syrup	0
Mandarin, canned in syrup, drained	0
Mandarin, canned in syrup, syrup only	0
Plum, dark, canned in syrup, syrup only	0
Quandong, fruit, flesh	0
Raspberry, canned in syrup, syrup only	0
Strawberry, canned in syrup	0
Strawberry, canned in syrup, drained	0
Strawberry, canned in syrup, syrup only	0
Lime, native, fruit	0
Plum, davidson (native), flesh	0
Beef, all cuts, separable fat, raw	0
Beef, all cuts, separable fat, cooked, no added fat	0
Veal, all cuts, separable fat, raw	0
Veal, all cuts, separable fat, cooked	0
Lamb, all cuts, separable fat, raw	0
Lamb, all cuts, separable fat, cooked	0
Mutton, all cuts, separable fat, raw	0
Turkey, breast, lean flesh, raw	0
Emu, fan fillet, raw	0
Wattle seed (acacia), ground	0
Bream, fillet, raw	0
Bream, fillet, baked, no added fat	0
Bream, fillet, steamed, no added fat	0
Flathead, flesh, raw	0
Flathead, flesh, baked, no added fat	0
Gemfish, flesh, steamed, no added fat	0
Morwong, fillet, raw	0
Morwong, fillet, grilled, no added fat	0
Mullet, yelloweye, fillet, steamed, no added fat	0
Mulloway, flesh, raw	0
Mulloway, flesh, baked, no added fat	0
Mulloway, flesh, steamed, no added fat	0
Snapper, fillet, raw	0
Snapper, fillet, baked, no added fat	0
Snapper, fillet, steamed, no added fat	0
Soup, chicken & noodle, cup of soup, prepared from instant dry mix with water	0
Chocolate, white	0
Sugar, raw	0
Sugar, white, icing	0
Sugar, white, icing mixture	0
Jelly crystals, sugar sweetened, all flavours	0
Lolly, hard varieties	0
Bamboo shoot, canned in water, heated, drained	0
Corn, kernels, purchased frozen, raw	0
Corn, kernels, purchased frozen, boiled, drained	0
Tomato, whole, canned in tomato juice, drained	0

Factors that inhibit copper absorption

Highly processed ‘brown foods’ (fried or browned foods that have undergone the Mallard reaction) inhibit copper absorption and increase excretion¹.

References

1.
Valberg LS, Flanagan PR, Chamberlain MJ. Effects of iron, tin, and copper on zinc absorption in humans. The American Journal of Clinical Nutrition. Published online September 1984:536-541. doi:10.1093/ajcn/40.3.536

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Jessica Lloyd - Vulvovaginal Specialist Naturopathic Practitioner, BHSc(N)

Jessica is a degree-qualified naturopath (BHSc) specialising in vulvovaginal health and disease, based in Melbourne, Australia.

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Australian Traditional Medicine Society (ATMS)