Zinc is an essential nutrient required for growth, tissue repair and the immune system. Zinc is a critical part of enzymes and plays an important role in cellular growth and tissue differentiation1,2.
The body cannot store zinc, which means dietary intake is required. Times of high zinc need include childhood, adolescence, and pregnancy2.
Zinc is the most abundant element after iron, with good sources of zinc including beef, chicken/poultry, dairy (cheese), and legumes and grains. Zinc deficiency is a huge issue, affecting a third of humans, particularly those in developing countries, and can result in death.3
But in Western countries with a stable, abundant food supply, zinc deficiency is also common, but may appear as subclinical zinc deficiency rather than overt zinc deficiency.
Suboptimal zinc levels can result in many areas of lowered function of various systems, from lowered immunity to poor wound healing abilities.
At the My Vagina clinic, we see many ‘mystery’ or nonspecific symptoms improve in patients with suboptimal zinc levels. These include chronic bacterial vaginosis to vulvar dermatitis symptoms.
Searchable foods list and their zinc content
| Food Name | Zinc (Zn) (mg) |
|---|---|
| Oyster, Sydney rock, aquacultured, raw | 20.25 |
| Oyster, Pacific, aquacultured, raw | 18.04 |
| Yeast, dry powder | 18 |
| Oyster, aquacultured, raw | 17.37 |
| Tomato, sundried | 13.6 |
| Oyster, native, aquacultured, raw | 11.05 |
| Lamb, with bone, shin, lean, casseroled, no added fat | 10 |
| Lamb, with bone, shin, semi-trimmed, casseroled, no added fat | 9.41 |
| Mutton, boneless dice or strips, shoulder, lean, casseroled, no added fat | 8.9 |
| Mutton, boneless dice or strips, shoulder, semi-trimmed, casseroled, no added fat | 8.76 |
| Lamb, with bone, shin, untrimmed, casseroled, no added fat | 8.73 |
| Mutton, boneless dice or strips, shoulder, untrimmed, casseroled, no added fat | 8.72 |
| Beef, steak, boneless, round, lean, grilled, no added fat | 8.2 |
| Beef, rump steak, lean, grilled, no added fat | 8.2 |
| Beef, steak, boneless, round, semi-trimmed, grilled, no added fat | 8.03 |
| Beef, steak, boneless rump or sirloin, lean, grilled, no added fat | 8 |
| Meat alternative, mycoprotein/fungus base, cooked | 7.94 |
| Seed, poppy | 7.9 |
| Beef, steak, boneless, round, untrimmed, grilled, no added fat | 7.87 |
| Beef, strips, lean, casseroled, no added fat | 7.86 |
| Goat, meat, all cuts, lean, casseroled, no added fat | 7.84 |
| Beef, strips, untrimmed, casseroled, no added fat | 7.81 |
| Breakfast cereal, puffed or popped rice, added vitamins B1, B2, B3, C & folate, Fe & Zn | 7.8 |
| Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn | 7.8 |
| Beef, steak, boneless, fillet or tenderloin, lean, grilled, no added fat | 7.8 |
| Beef, rump steak, semi-trimmed, grilled, no added fat | 7.8 |
| Beef, steak, boneless, scotch fillet, lean, grilled, no added fat | 7.8 |
| Beef, sirloin steak, lean, grilled, no added fat | 7.8 |
| Beef, steak, with bone, T-bone, lean, grilled, no added fat | 7.8 |
| Wheat germ | 7.7 |
| Beef, boneless dice or strips, lean, casseroled, no added fat | 7.66 |
| Beef, steak, boneless, fillet or tenderloin, semi-trimmed, grilled, no added fat | 7.64 |
| Beef, steak, boneless rump or sirloin, semi-trimmed, grilled, no added fat | 7.63 |
| Beef, boneless dice or strips, untrimmed, casseroled, no added fat | 7.58 |
| Goat, forequarter, lean, baked, no added fat | 7.55 |
| Cocoa powder | 7.5 |
| Beef, casserole meat, boneless or bone-in, shin, lean, casseroled, no added fat | 7.5 |
| Cardamom seed, dried, ground | 7.47 |
| Beef, sirloin steak, semi-trimmed, grilled, no added fat | 7.46 |
| Beef, diced, lean, casseroled, no added fat | 7.45 |
| Beef, steak, boneless, fillet or tenderloin, untrimmed, grilled, no added fat | 7.37 |
| Beef, diced, untrimmed, casseroled, no added fat | 7.36 |
| Beef, rump steak, untrimmed, grilled, no added fat | 7.34 |
| Wheat bran, unprocessed, uncooked | 7.2 |
| Beef, boneless dice or strips, lean, stir-fried, no added fat | 7.2 |
| Beef, diced, lean, dry-fried, no added fat | 7.2 |
| Beef, stir-fry strips, lean, dry-fried, no added fat | 7.2 |
| Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, casseroled, no added fat | 7.19 |
| Beef, steak, boneless, scotch fillet, semi-trimmed, grilled, no added fat | 7.17 |
| Beef, stir-fry strips, untrimmed, dry-fried, no added fat | 7.15 |
| Beef, boneless dice or strips, untrimmed, stir-fried, no added fat | 7.13 |
| Beef, diced, untrimmed, dry-fried, no added fat | 7.11 |
| Beef, steak, with bone, T-bone, semi-trimmed, grilled, no added fat | 7.03 |
| Veal, diced, lean, stir-fried, no added fat | 7 |
| Beef, steak, with bone, T-bone or blade, lean, grilled, no added fat | 6.9 |
| Beef, mince, lower fat, stir-fried, no added fat | 6.89 |
| Beef, steak, boneless rump or sirloin, untrimmed, grilled, no added fat | 6.89 |
| Veal, diced, untrimmed, stir-fried, no added fat | 6.85 |
| Kangaroo, tail, cooked, no added fat | 6.83 |
| Beef, steak, boneless, scotch fillet, untrimmed, grilled, no added fat | 6.81 |
| Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe & Zn | 6.77 |
| Lamb, roasting piece, shoulder, lean, roasted, no added fat | 6.7 |
| Goat, meat, all cuts, untrimmed, casseroled, no added fat | 6.62 |
| Beef, casserole meat, boneless, chuck, lean, raw | 6.6 |
| Cheese, parmesan, dried, finely grated | 6.5 |
| Seed, pumpkin, hulled & dried | 6.5 |
| Beef, steak, with bone, T-bone, untrimmed, grilled, no added fat | 6.46 |
| Beef, casserole meat, boneless or bone-in, shin, untrimmed, casseroled, no added fat | 6.45 |
| Beef, sirloin steak, untrimmed, grilled, no added fat | 6.44 |
| Crab, flesh, purchased steamed or boiled | 6.42 |
| Veal, boneless dice or strips, lean, stir-fried, no added fat | 6.4 |
| Beef, steak, with bone, T-bone or blade, semi-trimmed, grilled, no added fat | 6.39 |
| Beef, casserole meat, boneless or bone-in, blade, lean, casseroled | 6.34 |
| Veal, boneless dice or strips, untrimmed, stir-fried, no added fat | 6.3 |
| Thyme, dried, ground | 6.18 |
| Goat, leg, lean, baked, no added fat | 6.15 |
| Lamb, roasting piece, shoulder, semi-trimmed, roasted, no added fat | 6.13 |
| Beef, casserole meat, boneless, chuck, semi-trimmed, raw | 6.09 |
| Beef, casserole meat, boneless, blade, semi-trimmed, casseroled | 6.07 |
| Beef, steak, with bone, T-bone or blade, untrimmed, grilled, no added fat | 6.03 |
| Lamb, diced, lean, casseroled, no added fat | 6.01 |
| Lamb, boneless dice or strips, lean, casseroled, no added fat | 6.01 |
| Lamb, stir-fry strips, lean, casseroled, no added fat | 6.01 |
| Beef, steak, boneless or bone-in, blade, lean, grilled, no added fat | 6 |
| Beef, mince, regular fat, stir-fried, no added fat | 5.97 |
| Rice, wild, uncooked | 5.96 |
| Goat, meat, all cuts, lean, baked, no added fat | 5.95 |
| Lamb, stir-fry strips, untrimmed, casseroled, no added fat | 5.94 |
| Beef, casserole meat, boneless, blade, untrimmed, casseroled | 5.92 |
| Lamb, boneless dice or strips, untrimmed, casseroled, no added fat | 5.92 |
| Beef, casserole meat, boneless, chuck, untrimmed, raw | 5.91 |
| Lamb, diced, untrimmed, casseroled, no added fat | 5.9 |
| Mutton, all cuts, separable fat, cooked | 5.9 |
| Mutton, roasting piece, with bone, leg, lean, roasted, no added fat | 5.9 |
| Mutton, roasting piece, with bone, leg, semi-trimmed, roasted, no added fat | 5.9 |
| Mutton, roasting piece, with bone, leg, untrimmed, roasted, no added fat | 5.9 |
| Beef, casserole meat, boneless, blade or chuck, lean, casseroled, no added fat | 5.82 |
| Meat alternative, mycoprotein/fungus base, commercial, as purchased | 5.8 |
| Veal, stir-fry strips, lean, stir-fried, no added fat | 5.8 |
| Lamb, chop, with bone, chump, lean, grilled, no added fat | 5.8 |
| Veal, stir-fry strips, untrimmed, stir-fried, no added fat | 5.76 |
| Beef, steak, boneless or bone-in, blade, semi-trimmed, grilled, no added fat | 5.74 |
| Beef, boneless dice or strips, lean, raw | 5.7 |
| Beef, diced, lean, raw | 5.7 |
| Beef, stir-fry strips, lean, raw | 5.7 |
| Lamb, with bone, shin, lean, raw | 5.7 |
| Beef, stir-fry strips, untrimmed, raw | 5.64 |
| Goat, meat, all cuts, untrimmed, baked, no added fat | 5.63 |
| Beef, boneless dice or strips, untrimmed, raw | 5.62 |
| Beef, steak, with bone, blade, untrimmed, grilled, no added fat | 5.6 |
| Beef, casserole meat, boneless, blade or chuck, lean, raw | 5.6 |
| Beef, diced, untrimmed, raw | 5.6 |
| Kangaroo, tail, raw | 5.6 |
| Tahini, sesame seed pulp | 5.53 |
| Beef, casserole meat, boneless, blade or chuck, semi-trimmed, casseroled | 5.52 |
| Lamb, roasting piece, shoulder, lean, raw | 5.5 |
| Nut, cashew, raw, unsalted | 5.5 |
| Nut, cashew, roasted, unsalted | 5.5 |
| Seed, sunflower | 5.44 |
| Beef, mince, higher fat, stir-fried, no added fat | 5.43 |
| Beef, casserole meat, boneless, blade or chuck, untrimmed, casseroled, no added fat | 5.41 |
| Lamb, chop, with bone, forequarter, lean, raw | 5.4 |
| Seed, chia, dried | 5.4 |
| Beef, casserole meat, boneless, chuck, lean, casseroled, no added fat | 5.3 |
| Lamb, leg roast, lean, roasted, no added fat | 5.3 |
| Lamb, with bone, shin, semi-trimmed, raw | 5.3 |
| Nut, pine, raw, unsalted | 5.3 |
| Lamb, roasting piece, shoulder, untrimmed, roasted, no added fat | 5.26 |
| Beef, casserole meat, boneless, blade or chuck, semi-trimmed, raw | 5.23 |
| Camel, steak, as purchased, fried, no added fat | 5.23 |
| Lamb, chop, with bone, chump, semi-trimmed, grilled, no added fat | 5.15 |
| Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn | 5.1 |
| Goat, forequarter, lean, raw | 5.1 |
| Beef, casserole meat, boneless, blade or chuck, untrimmed, raw | 5.04 |
| Lamb, leg roast, semi-trimmed, roasted, no added fat | 5.02 |
| Biscuit, savoury, seed based | 5 |
| Lamb, chop, with bone, loin or chump, lean, grilled, no added fat | 5 |
| Lamb, chop, with bone, forequarter, lean, grilled, no added fat | 5 |
| Lamb, roasting piece, leg or mini roast, lean, roasted, no added fat | 5 |
| Lamb, liver, grilled, no added fat | 5 |
| Nut, cashew, roasted, salted | 5 |
| Beef, casserole meat, boneless, chuck, semi-trimmed, casseroled | 4.98 |
| Mustard powder | 4.9 |
| Beef, casserole meat, boneless or bone-in, shin, lean, raw | 4.9 |
| Beef, casserole meat, boneless, chuck, untrimmed, casseroled, no added fat | 4.9 |
| Veal, steak, boneless, leg, lean, grilled, no added fat | 4.9 |
| Mutton, roasting piece, with bone, leg, lean, raw | 4.9 |
| Lamb, roasting piece, shoulder, semi-trimmed, raw | 4.89 |
| Lamb, with bone, shin, untrimmed, raw | 4.83 |
| Veal, steak, boneless, leg, untrimmed, grilled, no added fat | 4.82 |
| Cumin (cummin) seed, dried, ground | 4.8 |
| Beef, roasting piece, silverside or topside, lean, roasted, no added fat | 4.8 |
| Beef, silverside roast, lean, roasted, no added fat | 4.8 |
| Beef, topside roast, lean, roasted, no added fat | 4.8 |
| Lamb, mince, stir-fried, no added fat | 4.8 |
| Lamb, steak, boneless, lean, grilled, no added fat | 4.79 |
| Breakfast cereal, wheat bran, flakes, sultanas, added vitamins B1, B2, B3, B6 & folate, Fe & Zn | 4.78 |
| Beef, casserole meat, boneless or bone-in, shin, semi-trimmed, raw | 4.78 |
| Lamb, roasting piece, leg or mini roast, semi-trimmed, roasted, no added fat | 4.74 |
| Beef, silverside roast, semi-trimmed, roasted, no added fat | 4.72 |
| Lamb, chop, with bone, chump, untrimmed, grilled, no added fat | 4.71 |
| Coriander seed, dried, ground | 4.7 |
| Curry powder | 4.7 |
| Sage, dried | 4.7 |
| Beef, roasting piece, silverside or topside, semi-trimmed, roasted, no added fat | 4.7 |
| Veal, steak, boneless, leg, lean, raw | 4.7 |
| Veal, stir-fry strips, lean, raw | 4.7 |
| Lamb, mini roast, lean, roasted, no added fat | 4.7 |
| Lamb, leg roast, untrimmed, roasted, no added fat | 4.68 |
| Beef, topside roast, semi-trimmed, roasted, no added fat | 4.67 |
| Beef, casserole meat, boneless or bone-in, shin, untrimmed, raw | 4.66 |
| Veal, steak, boneless, leg, untrimmed, raw | 4.66 |
| Mutton, roasting piece, with bone, leg, semi-trimmed, raw | 4.66 |
| Veal, stir-fry strips, untrimmed, raw | 4.65 |
| Beef, steak, boneless or bone-in, blade, lean, raw | 4.6 |
| Pork, scotch roast, lean, baked, no added fat | 4.6 |
| Lamb, chop, with bone, loin or chump, semi-trimmed, grilled, no added fat | 4.55 |
| Lamb, steak, boneless, semi-trimmed, grilled, no added fat | 4.55 |
| Beef, roasting piece, silverside or topside, untrimmed, roasted, no added fat | 4.52 |
| Beef, silverside roast, untrimmed, roasted, no added fat | 4.52 |
| Beef, topside roast, untrimmed, roasted, no added fat | 4.52 |
| Turmeric, dried, ground | 4.5 |
| Turkey, hindquarter, lean flesh, baked, no added fat | 4.5 |
| Lamb, roasting piece, leg or mini roast, untrimmed, roasted, no added fat | 4.48 |
| Lamb, mini roast, semi-trimmed, roasted, no added fat | 4.47 |
| Pork, scotch roast, untrimmed, baked, no added fat | 4.43 |
| Sausage, vegetarian style, added Fe, Zn and vitamin B12, raw | 4.4 |
| Lamb, chop, with bone, forequarter, semi-trimmed, grilled, no added fat | 4.38 |
| Beef, steak, boneless or bone-in, blade, semi-trimmed, raw | 4.37 |
| Lamb, roasting piece, shoulder, untrimmed, raw | 4.36 |
| Lamb, steak, boneless, untrimmed, grilled, no added fat | 4.36 |
| Paprika, dry powder | 4.33 |
| Mutton, roasting piece, with bone, leg, untrimmed, raw | 4.31 |
| Chilli (chili), dried, ground | 4.3 |
| Lamb, diced, lean, raw | 4.3 |
| Lamb, boneless dice or strips, lean, raw | 4.3 |
| Lamb, cutlet or frenched cutlet, with bone, lean, grilled, no added fat | 4.3 |
| Lamb, stir-fry strips, lean, raw | 4.3 |
| Lamb, mini roast, untrimmed, roasted, no added fat | 4.28 |
| Chicken, liver, fried, added butter | 4.28 |
| Spread, yeast, vegemite | 4.26 |
| Lamb, chop, with bone, forequarter, semi-trimmed, raw | 4.26 |
| Lamb, diced, untrimmed, raw | 4.23 |
| Lamb, boneless dice or strips, untrimmed, raw | 4.21 |
| Cheese, edam | 4.2 |
| Beef, steak, with bone, T-bone or blade, lean, raw | 4.2 |
| Lamb, loin chop, lean, grilled, no added fat | 4.2 |
| Lamb, chop, with bone, forequarter, grilled, no added fat | 4.19 |
| Lamb, stir-fry strips, untrimmed, raw | 4.19 |
| Beef, steak, boneless or bone-in, blade, untrimmed, raw | 4.17 |
| Goat, meat, all cuts, lean, raw | 4.17 |
| Veal, boneless dice or strips, lean, raw | 4.15 |
| Goat, loin, lean, baked, no added fat | 4.15 |
| Veal, boneless dice or strips, untrimmed, raw | 4.11 |
| Flour, soya | 4.1 |
| Beef, steak, boneless, round, lean, raw | 4.1 |
| Beef, rump steak, lean, raw | 4.1 |
| Lamb, chop, with bone, loin or chump, untrimmed, grilled, no added fat | 4.1 |
| Lamb, leg roast, lean, raw | 4.1 |
| Nut, brazil, raw or blanched, unsalted | 4.1 |
| Salami, milano | 4.02 |
| Salami, pepperoni | 4.02 |
| Pork, forequarter chop, lean, BBQ’d, no added fat | 4 |
| Kangaroo, steak, as purchased, fried, no added fat | 4 |
| Kangaroo, rump, baked, no added fat | 4 |
| Cheese, cheddar, natural, reduced fat (approximately 15%) | 3.97 |
| Turkey, hindquarter, lean flesh, skin & fat, baked, no added fat | 3.97 |
| Beef, rump steak, semi-trimmed, raw | 3.95 |
| Beef, steak, boneless rump or sirloin, lean, raw | 3.95 |
| Lamb, loin chop, semi-trimmed, grilled, no added fat | 3.95 |
| Beef, steak, boneless, round, semi-trimmed, raw | 3.94 |
| Beef, steak, with bone, T-bone or blade, semi-trimmed, raw | 3.91 |
| Cheese, cheddar, natural, reduced fat (approximately 25%) | 3.9 |
| Goat, leg, lean, raw | 3.9 |
| Goat, meat, all cuts, untrimmed, raw | 3.9 |
| Nut, pecan, raw, unsalted | 3.9 |
| Beef, steak, boneless, round, untrimmed, raw | 3.87 |
| Lamb, leg roast, semi-trimmed, raw | 3.85 |
| Lamb, chop, with bone, forequarter, untrimmed, raw | 3.83 |
| Pork, forequarter chop, semi-trimmed, BBQ’d, no added fat | 3.81 |
| Beef, steak, boneless, fillet or tenderloin, lean, raw | 3.8 |
| Beef, steak, boneless, scotch fillet, lean, raw | 3.8 |
| Beef, sirloin steak, lean, raw | 3.8 |
| Beef, steak, with bone, T-bone, lean, raw | 3.8 |
| Lamb, fillet, lean, grilled, no added fat | 3.8 |
| Ostrich, moon steak, raw | 3.8 |
| Beef, steak, boneless rump or sirloin, semi-trimmed, raw | 3.79 |
| Lamb, roasting piece, leg or mini roast, lean, raw | 3.75 |
| Pork, diced, untrimmed, fried, no added fat | 3.75 |
| Lamb, fillet, untrimmed, grilled, no added fat | 3.74 |
| Lamb, mince, raw | 3.72 |
| Ostrich, fan fillet, raw | 3.71 |
| Cheese, parmesan, fresh, regular fat | 3.7 |
| Veal, cutlet, with bone, lean, grilled, no added fat | 3.7 |
| Pork, forequarter shoulder roast, lean, BBQ’d, no added fat | 3.7 |
| Pork, round mini roast, lean, baked, no added fat | 3.7 |
| Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, grilled, no added fat | 3.67 |
| Pork, round mini roast, untrimmed, baked, no added fat | 3.67 |
| Beef, steak, boneless, fillet or tenderloin, semi-trimmed, raw | 3.66 |
| Ginger, dried, ground | 3.64 |
| Beef, sirloin steak, semi-trimmed, raw | 3.63 |
| Beef, steak, with bone, T-bone or blade, untrimmed, raw | 3.63 |
| Nut, almond, with skin, raw, unsalted | 3.63 |
| Nut, almond, with skin, roasted, unsalted | 3.63 |
| Quinoa, red, uncooked | 3.6 |
| Lupin, dehulled, splits, uncooked | 3.6 |
| Pea, green, whole, dried | 3.6 |
| Veal, cutlet, with bone, lean, raw | 3.6 |
| Veal, diced, lean, raw | 3.6 |
| Lamb, chop, with bone, chump, lean, raw | 3.6 |
| Turkey, hindquarter, lean flesh, raw | 3.6 |
| Chicken, liver, raw | 3.6 |
| Beef, steak, boneless, fillet or tenderloin, untrimmed, raw | 3.59 |
| Veal, diced, untrimmed, raw | 3.56 |
| Salami, mettwurst | 3.56 |
| Veal, cutlet, with bone, semi-trimmed, grilled, no added fat | 3.54 |
| Lamb, cutlet or frenched cutlet, with bone, untrimmed, grilled, no added fat | 3.54 |
| Beef, rump steak, untrimmed, raw | 3.53 |
| Veal, cutlet, with bone, untrimmed, grilled, no added fat | 3.53 |
| Lamb, roasting piece, leg or mini roast, semi-trimmed, raw | 3.53 |
| Pork, forequarter shoulder roast, semi-trimmed, BBQ’d, no added fat | 3.53 |
| Lupin, dehulled, flakes, uncooked | 3.5 |
| Lamb, leg roast, untrimmed, raw | 3.5 |
| Goat, loin, lean, raw | 3.5 |
| Seed, linseed or flaxseed | 3.5 |
| Veal, cutlet, with bone, semi-trimmed, raw | 3.49 |
| Lamb, loin chop, untrimmed, grilled, no added fat | 3.49 |
| Cheese, cheddar, natural, regular fat | 3.47 |
| Veal, cutlet, with bone, untrimmed, raw | 3.47 |
| Salami, hungarian | 3.46 |
| Sausage, vegetarian style, fried, no added fat | 3.45 |
| Beef, steak, boneless, scotch fillet, semi-trimmed, raw | 3.45 |
| Beef, steak, with bone, T-bone, semi-trimmed, raw | 3.44 |
| Lupin, whole, uncooked | 3.4 |
| Lamb, steak, boneless, lean, raw | 3.4 |
| Camel, steak, as purchased, raw | 3.4 |
| Beef, corned, canned | 3.4 |
| Nut, almond meal | 3.4 |
| Pork, forequarter chop, untrimmed, BBQ’d, no added fat | 3.36 |
| Lamb, boneless, fillet or loin, lean, grilled, no added fat | 3.35 |
| Beef, steak, boneless rump or sirloin, untrimmed, raw | 3.34 |
| Quinoa, black, uncooked | 3.3 |
| Milk, cow, powder, skim | 3.3 |
| Lamb, boneless, fillet or loin, untrimmed, grilled, no added fat | 3.3 |
| Pork, leg roast, untrimmed, baked, no added fat | 3.29 |
| Sardine, Australian, whole, fried, no added fat | 3.29 |
| Sprat, blue, wild caught, flesh, skin & bones, fried, no added fat | 3.29 |
| Breakfast cereal, mixed grain (rice & wheat), flakes, added vitamins B1, B2, B3, B6 & folate, Ca, Fe & Zn | 3.28 |
| Quinoa, uncooked | 3.27 |
| Beef, steak, boneless, scotch fillet, untrimmed, raw | 3.26 |
| Lamb, roasting piece, leg or mini roast, untrimmed, raw | 3.26 |
| Pork, forequarter shoulder roast, untrimmed, BBQ’d, no added fat | 3.25 |
| Lamb, chop, with bone, chump, semi-trimmed, raw | 3.24 |
| Rosemary, dried | 3.23 |
| Lamb, steak, boneless, semi-trimmed, raw | 3.21 |
| Lamb, chop, with bone, loin or chump, lean, raw | 3.2 |
| Beef, sirloin steak, untrimmed, raw | 3.16 |
| Salami, danish | 3.16 |
| Turkey, hindquarter, lean flesh, skin & fat, raw | 3.14 |
| Cheese, mozzarella | 3.12 |
| Mussel, blue, steamed | 3.12 |
| Quinoa, white, uncooked | 3.1 |
| Flour, chickpea (besan) | 3.1 |
| Chickpea, dried | 3.1 |
| Sardine, Australian, whole, raw | 3.1 |
| Beef, steak, with bone, T-bone, untrimmed, raw | 3.08 |
| Kangaroo, loin fillet, grilled, no added fat | 3.05 |
| Sausage, beef, fried, no added fat | 3.05 |
| Sausage, lamb, plain, fried, no added fat | 3.05 |
| Sausage, lamb, flavoured, fried, no added fat | 3.05 |
| Emu, steak, as purchased, fried, no added fat | 3.03 |
| Lamb, steak, boneless, untrimmed, raw | 3.02 |
| Pork, mince, as purchased, fried, no added fat | 3.02 |
| Bulgur, uncooked | 3 |
| Flour, spelt | 3 |
| Cheese, haloumi | 3 |
| Bean, red kidney, dried | 3 |
| Beef, silverside roast, lean, raw | 3 |
| Beef, topside roast, lean, raw | 3 |
| Pork, forequarter chop, lean, raw | 3 |
| Crocodile, steak, as purchased, fried, no added fat | 3 |
| Nut, peanut, with skin, raw, unsalted | 3 |
| Seaweed, nori, dried | 3 |
| Beef, roasting piece, silverside or topside, lean, raw | 2.96 |
| Cheese, blue vein | 2.95 |
| Beef, roasting piece, silverside or topside, semi-trimmed, raw | 2.93 |
| Beef, topside roast, semi-trimmed, raw | 2.93 |
| Beef, silverside roast, semi-trimmed, raw | 2.92 |
| Buckwheat groats, uncooked | 2.9 |
| Flour, wheat, white, plain, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo) | 2.9 |
| Lamb, eye of loin, lean, microwaved, no added fat | 2.9 |
| Lamb, cutlet or frenched cutlet, with bone, lean, raw | 2.9 |
| Lamb, fillet, lean, raw | 2.9 |
| Mutton, boneless dice or strips, shoulder, lean, raw | 2.9 |
| Pork, round steak, lean, fried, no added fat | 2.9 |
| Duck, lean flesh, baked, no added fat | 2.9 |
| Salami, all varieties, raw | 2.9 |
| Anchovy, canned in oil, drained | 2.9 |
| Lamb, chop, with bone, loin or chump, semi-trimmed, raw | 2.89 |
| Lamb, eye of loin, untrimmed, microwaved, no added fat | 2.86 |
| Cheese, cheddar, processed, regular fat | 2.85 |
| Peanut butter, smooth & crunchy, added sugar & salt | 2.84 |
| Peanut butter, smooth & crunchy, no added sugar or salt | 2.84 |
| Lamb, chop, with bone, chump, untrimmed, raw | 2.84 |
| Nut, peanut, with skin, roasted, with oil, salted | 2.84 |
| Nut, peanut, without skin, roasted, with oil, salted | 2.84 |
| Nut, peanut, without skin, roasted, with oil, unsalted | 2.84 |
| Flour, wheat, white, self-raising, added vitamins B1, B2, B3, B6, E & folate & Fe, Mg & Zn (Jackaroo) | 2.81 |
| Rye, grain, whole, uncooked | 2.8 |
| Bean, mung, whole, dried, uncooked | 2.8 |
| Beef, topside roast, untrimmed, raw | 2.8 |
| Lamb, loin chop, lean, raw | 2.8 |
| Chicken, drumstick, lean flesh, baked, no added fat | 2.8 |
| Sprat, blue, wild caught, flesh, skin & bones, raw | 2.8 |
| Beef, roasting piece, silverside or topside, untrimmed, raw | 2.79 |
| Beef, silverside roast, untrimmed, raw | 2.78 |
| Lamb, fillet, untrimmed, raw | 2.77 |
| Cheese, cheddar, processed, reduced fat (approximately 15%), added vitamin D | 2.76 |
| Mutton, boneless dice or strips, shoulder, semi-trimmed, raw | 2.75 |
| Mutton, boneless dice or strips, shoulder, untrimmed, raw | 2.71 |
| Breakfast cereal, whole wheat, puffed, no added sugar or salt, unfortified | 2.7 |
| Amaranth, grain, whole, uncooked | 2.7 |
| Millet, uncooked | 2.7 |
| Cheese, camembert | 2.7 |
| Egg, chicken, yolk, hard-boiled | 2.7 |
| Bean, lima, dried | 2.7 |
| Pork, forequarter shoulder roast, lean, raw | 2.7 |
| Pork, scotch roast, lean, raw | 2.7 |
| Sausage, chorizo, uncooked | 2.7 |
| Oregano, dried | 2.69 |
| Sausage, beef, grilled, no added fat | 2.68 |
| Goat, all cuts, separable fat, baked, no added fat | 2.65 |
| Pork, strips, untrimmed, fried, no added fat | 2.65 |
| Pork, butterfly steak, lean, grilled, no added fat | 2.61 |
| Breakfast cereal, whole wheat, biscuit, bran, added vitamins B1, B2, B3 & folate & Fe | 2.6 |
| Lamb, diced, lean, stir-fried, no added fat | 2.6 |
| Lamb, boneless dice or strips, lean, stir-fried, no added fat | 2.6 |
| Lamb, stir-fry strips, lean, stir-fried, no added fat | 2.6 |
| Pork, round mini roast, lean, raw | 2.6 |
| Kangaroo, steak, as purchased, raw | 2.6 |
| Bacon, middle rasher, separable lean, fried, no added fat | 2.6 |
| Sausage, beef, raw | 2.6 |
| Lamb, stir-fry strips, untrimmed, stir-fried, no added fat | 2.58 |
| Pork, forequarter chop, untrimmed, raw | 2.58 |
| Chicken, drumstick, lean flesh, skin & fat, baked, no added fat | 2.58 |
| Lamb, boneless dice or strips, untrimmed, stir-fried, no added fat | 2.57 |
| Pork, round mini roast, untrimmed, raw | 2.57 |
| Lamb, diced, untrimmed, stir-fried, no added fat | 2.56 |
| Lamb, boneless, fillet or loin, lean, raw | 2.55 |
| Pork, loin roast, lean, baked, no added fat | 2.55 |
| Pork, silverside steak, lean, fried, no added fat | 2.55 |
| Lamb, loin chop, semi-trimmed, raw | 2.54 |
| Nut, walnut, raw, unsalted | 2.53 |
| Pork, leg steak (round, rump, topside, silverside), lean, fried, no added fat | 2.51 |
| Fenugreek seed, dried | 2.5 |
| Beverage base, drinking chocolate, unfortified | 2.5 |
| Cheese, brie | 2.5 |
| Egg, chicken, yolk, raw | 2.5 |
| Pea, split, dried | 2.5 |
| Pea, yellow, whole, dried | 2.5 |
| Pork, leg steak (round, rump, topside, silverside), untrimmed, fried, no added fat | 2.5 |
| Lamb, cutlet or frenched cutlet, with bone, semi-trimmed, raw | 2.48 |
| Lamb, boneless, fillet or loin, untrimmed, raw | 2.46 |
| Pork, rump steak, untrimmed, fried, no added fat | 2.45 |
| Cassava, white flesh, peeled, fresh, boiled, drained | 2.45 |
| Pork, butterfly steak, untrimmed, grilled, no added fat | 2.44 |
| Pork, scotch roast, untrimmed, raw | 2.41 |
| Bean, broad, dried | 2.4 |
| Bean, haricot, dried | 2.4 |
| Lamb, chop, with bone, loin or chump, untrimmed, raw | 2.4 |
| Pork, diced, untrimmed, raw | 2.4 |
| Pork, fillet, fully-trimmed, baked, no added fat | 2.4 |
| Pork, rump steak, lean, fried, no added fat | 2.4 |
| Chicken, drumstick, lean flesh, casseroled, no added fat | 2.4 |
| Frankfurt, cooked | 2.4 |
| Popcorn, commercial, butter flavoured, salted | 2.4 |
| Cassava, peeled, fresh, boiled, drained | 2.4 |
| Cassava, white flesh, peeled, fresh, raw | 2.4 |
| Lamb, cutlet or frenched cutlet, with bone, untrimmed, raw | 2.36 |
| Oats, rolled, uncooked | 2.35 |
| Cassava, peeled, fresh, raw | 2.35 |
| Cassava, yellow flesh, peeled, fresh, boiled, drained | 2.35 |
| Beef, mince, lower fat, raw | 2.34 |
| Pork, forequarter shoulder roast, untrimmed, raw | 2.34 |
| Cloves, dried, ground | 2.32 |
| Pork, leg roast, untrimmed, raw | 2.31 |
| Oats, hulled, uncooked | 2.3 |
| Hamburger, white roll, beef patty, with cheese, onion, pickles & sauce, fast food chain | 2.3 |
| Milk, cow, powder, regular fat, unfortified | 2.3 |
| Milk, cow, powder, regular fat, added vitamins A & D | 2.3 |
| Lentil, French, hulled, dry | 2.3 |
| Emu, steak, as purchased, raw | 2.3 |
| Kangaroo, loin fillet, raw | 2.3 |
| Kangaroo, rump, raw | 2.3 |
| Prosciutto | 2.3 |
| Sausage, pork, fried, no added fat | 2.3 |
| Nut, pistachio, raw, unsalted | 2.3 |
| Bar, snack, with >55% nuts | 2.3 |
| Cassava, yellow flesh, peeled, fresh, raw | 2.3 |
| Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn | 2.29 |
| Beef, mince, regular fat, raw | 2.27 |
| Pork, loin roast, untrimmed, baked, no added fat | 2.27 |
| Lobster, southern rock, wild, flesh, purchased steamed or boiled | 2.22 |
| Chicken, drumstick, lean flesh, skin & fat, casseroled, no added fat | 2.21 |
| Breakfast cereal, whole wheat, biscuit, no added sugar, unfortified | 2.2 |
| Rye, rolled, uncooked | 2.2 |
| Sauce, pasta, bolognese, homemade using beef mince & commercial tomato based sauce | 2.2 |
| Cheese, bocconcini | 2.2 |
| Lamb, eye of loin, lean, raw | 2.2 |
| Pork, mince, untrimmed, raw | 2.2 |
| Pork, topside steak, lean, fried, no added fat | 2.2 |
| Pork, topside steak, untrimmed, fried, no added fat | 2.2 |
| Pigeon (squab), whole, raw | 2.2 |
| Nut, hazelnut, raw, unsalted | 2.2 |
| Ball, snack, date based | 2.2 |
| Prawn, flesh, cooked from raw, no added fat | 2.19 |
| Lamb, eye of loin, untrimmed, raw | 2.16 |
| Nutmeg, dried, ground | 2.15 |
| Pork, medallion or loin steak, untrimmed, fried, no added fat | 2.14 |
| Sausage, chorizo, fried, no added fat | 2.13 |
| Muesli, granola, non-oat based, toasted, added nuts & seeds, unfortified | 2.1 |
| Flour, rye | 2.1 |
| Chicken, thigh, lean flesh, casseroled, no added fat | 2.1 |
| Rabbit, flesh, casseroled, no added fat | 2.1 |
| Bacon, shortcut, as purchased without rind, fried, no added fat | 2.1 |
| Beef, mince, higher fat, raw | 2.09 |
| Pork, belly, rind removed, baked, no added fat | 2.06 |
| Triticale, grain, uncooked | 2.05 |
| Pork, strips, untrimmed, raw | 2.05 |
| Breakfast cereal, whole wheat, flakes, dried fruit & nuts, added fibre, vitamins B1, B2, B3 & folate, Ca & Fe | 2.04 |
| Pork, loin cutlet, untrimmed, fried, no added fat | 2.01 |
| Bread roll, mixed grain, toasted | 2 |
| Wheat, whole, uncooked | 2 |
| Paste, shrimp | 2 |
| Pork, round steak, lean, raw | 2 |
| Chicken, thigh, lean flesh, baked, no added fat | 2 |
| Chicken, thigh, lean flesh, fried, no added fat | 2 |
| Duck, lean flesh, raw | 2 |
| Lobster, southern rock, wild, flesh, raw | 2 |
| Chocolate, dark, high cocoa solids | 2 |
| Chocolate, dark, no added sugar | 2 |
| Lamb, loin chop, untrimmed, raw | 1.97 |
| Prawn, black tiger, aquacultured, purchased cooked | 1.95 |
| Buffalo, swamp, cube roll, raw | 1.93 |
| Buffalo, swamp, topside, raw | 1.93 |
| Buffalo, riverine, cube roll, raw | 1.93 |
| Buffalo, riverine, topside, raw | 1.93 |
| Camel, cube roll, raw | 1.93 |
| Camel, rump, raw | 1.93 |
| Spelt, uncooked | 1.9 |
| Chicken, wing, lean flesh, baked, no added fat | 1.9 |
| Turkey, breast, lean flesh, baked, no added fat | 1.9 |
| Bar, snack, with >35% nuts, added protein | 1.9 |
| Bean, green, frozen, boiled, drained | 1.9 |
| Hamburger, white roll, beef patty, with salad, independent takeaway outlet | 1.87 |
| Chicken, thigh, lean flesh, skin & fat, casseroled, no added fat | 1.87 |
| Pork, medallion or loin steak, lean, fried, no added fat | 1.85 |
| Pork, silverside steak, lean, raw | 1.85 |
| Chicken, thigh, lean flesh, skin & fat, baked, no added fat | 1.85 |
| Pork, silverside steak, untrimmed, raw | 1.84 |
| Turkey, breast, lean flesh, skin & fat, baked, no added fat | 1.84 |
| Cinnamon, dried, ground | 1.83 |
| Lentil, hulled, dry | 1.83 |
| Beverage base, chocolate flavour, added vitamins A, B1, B2, C & D, Ca & Fe (Milo) | 1.8 |
| Biscuit, savoury, from rye flour, crispbread | 1.8 |
| Biscuit, savoury, rice cake, from brown rice, plain | 1.8 |
| Breakfast cereal, mixed grain (wheat, rice & oat), flakes, honey, unfortified | 1.8 |
| Muesli, toasted, added dried fruit & nuts, unfortified | 1.8 |
| Muesli, untoasted or natural style, added dried fruit, unfortified | 1.8 |
| Muesli, granola, toasted, added nuts & seeds, unfortified | 1.8 |
| Pizza, supreme, takeaway style | 1.8 |
| Sauce, pasta, bolognese, homemade using beef mince & homemade tomato based sauce | 1.8 |
| Spread, yeast, marmite | 1.8 |
| Pork, loin chop, lean, BBQ’d, no added fat | 1.8 |
| Crocodile, steak, as purchased, raw | 1.8 |
| Pea, green, frozen, boiled, drained | 1.8 |
| Pasta, maize flour (corn) based, dry | 1.79 |
| Confectionery, peanut, chocolate-coated | 1.79 |
| Octopus, boiled, no added fat | 1.78 |
| Pork, leg steak (round, rump, topside, silverside), lean, raw | 1.76 |
| Chicken, wing, lean flesh, skin & fat, baked, no added fat | 1.76 |
| Pork, fillet, lean, raw | 1.75 |
| Pork, leg steak (round, rump, topside, silverside), untrimmed, raw | 1.75 |
| Meat alternative, protein (soy/wheat/pea) base, cooked | 1.73 |
| Pork, loin chop, semi-trimmed, BBQ’d, no added fat | 1.73 |
| Bread, from wholemeal flour, extra grainy & seeds, toasted | 1.72 |
| Cheese, soy | 1.72 |
| Bread roll, mixed grain | 1.7 |
| Rice, brown, uncooked | 1.7 |
| Flour, wheat, wholemeal, plain | 1.7 |
| Pizza, ham & pineapple, takeaway style | 1.7 |
| Veal, all cuts, separable fat, raw | 1.7 |
| Pork, rump steak, lean, raw | 1.7 |
| Chicken, drumstick, lean flesh, raw | 1.7 |
| Prawn, brown tiger, wild, flesh, raw | 1.69 |
| Pork, rump steak, untrimmed, raw | 1.66 |
| Pork, loin chop, untrimmed, BBQ’d, no added fat | 1.64 |
| Fish, eel, raw | 1.62 |
| Prawn, endeavour, wild, flesh, raw | 1.62 |
| Squid or calamari, fried, no added fat | 1.62 |
| Bread roll, topped with cheese & bacon | 1.61 |
| Garlic, peeled, fresh, fried, no added fat | 1.61 |
| Biscuit, savoury, from wholemeal wheat flour, crispbread | 1.6 |
| Biscuit, savoury, from wholemeal wheat flour & rye flour, crispbread, puffed | 1.6 |
| Oats, rolled, mixed with sugar or honey & other flavours, uncooked | 1.6 |
| Pasta, legume based, boiled, no added salt | 1.6 |
| Lentil, green, hulled, dry | 1.6 |
| Lentil, red, hulled, dry | 1.6 |
| Pork, loin roast, lean, raw | 1.6 |
| Chicken, wing, lean flesh, casseroled, no added fat | 1.6 |
| Rabbit, farmed, whole, raw | 1.6 |
| Octopus, raw | 1.6 |
| Taco shell, from corn flour, plain | 1.6 |
| Confectionery, almond, chocolate-coated | 1.6 |
| Chocolate, milk, with nuts | 1.57 |
| Cheese, fetta (feta) | 1.56 |
| Chicken, drumstick, lean flesh, skin & fat, raw | 1.56 |
| Pork, butterfly steak, lean, raw | 1.55 |
| Pork, medallion or loin steak, lean, raw | 1.55 |
| Pork, round mini roast, separable fat, baked, no added fat | 1.55 |
| Prawn, banana, aquacultured, purchased cooked | 1.55 |
| Prawn, school, wild, flesh, raw | 1.54 |
| Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins B1, B2, B3 & folate & Fe | 1.52 |
| Breakfast cereal, mixed grain (wheat, oat & corn), extruded, added vitamins B1, B2, B3, B6, C & folate, Ca & Fe | 1.52 |
| Mullet, yelloweye, fillet, baked, no added fat | 1.51 |
| Biscuit, savoury, corn cake, plain, salted | 1.5 |
| Bread, from white flour, extra grainy & seeds, toasted | 1.5 |
| Breakfast cereal, puffed or popped rice, no added sugar or salt, unfortified | 1.5 |
| Veal, all cuts, separable fat, cooked | 1.5 |
| Pork, topside steak, lean, raw | 1.5 |
| Chicken, skin, composite, baked, no added fat | 1.5 |
| Scallop, fried, no added fat | 1.5 |
| Corn chips, plain, toasted, salted | 1.5 |
| Bean, butter, fresh, raw | 1.5 |
| Pork, spare ribs, untrimmed, baked, no added fat | 1.49 |
| Prawn, Western king, wild, flesh, raw | 1.49 |
| Lasagne, beef, homemade | 1.48 |
| Pork, medallion or loin steak, untrimmed, raw | 1.48 |
| Abalone, green lip, aquacultured, raw | 1.48 |
| Syrup, maple, pure | 1.47 |
| Bread, from wholemeal flour, toasted | 1.46 |
| Bread, from wholemeal flour, extra grainy & seeds | 1.46 |
| Pizza, supreme, fast food chain | 1.46 |
| Pork, butterfly steak, untrimmed, raw | 1.46 |
| Duck, lean flesh, skin & fat, baked, no added fat | 1.46 |
| Flour, rice | 1.45 |
| Tofu (soy bean curd), firm, as purchased | 1.45 |
| Pork, scotch roast, separable fat, baked, no added fat | 1.45 |
| Duck, breast, lean, fried, no added fat | 1.45 |
| Chicken, wing, lean flesh, skin & fat, casseroled, no added fat | 1.44 |
| Sausage, chicken, plain, fried, no added fat | 1.44 |
| Sausage, chicken, flavoured, fried, no added fat | 1.44 |
| Prawn, flesh, raw (green) | 1.43 |
| Pizza, supreme, purchased frozen, baked | 1.42 |
| Pizza, vegetable, fast food chain | 1.42 |
| Bread, organic, toasted | 1.41 |
| Beverage base, chocolate flavour, unfortified (Nesquik brand) | 1.4 |
| Biscuit, savoury, rice cracker, plain | 1.4 |
| Biscuit, savoury, rice cracker, seaweed flavoured | 1.4 |
| Pizza, cheese & tomato, commercial | 1.4 |
| Pasta, wholemeal wheat flour, dry | 1.4 |
| Pie, steak & kidney, canned | 1.4 |
| Meat alternative, protein (soy/wheat/pea) base, as purchased | 1.4 |
| Pork, belly, rind removed, raw | 1.4 |
| Chicken, thigh, lean flesh, raw | 1.4 |
| Chocolate, compound, cooking | 1.4 |
| Biscuit, savoury, rice cracker, flavoured (excluding seaweed) | 1.38 |
| Confectionery, dried fruit & nuts, chocolate-coated | 1.38 |
| Bread, mixed grain, toasted | 1.37 |
| Hot dog, bread roll, frankfurt & sauce filling | 1.37 |
| Pork, loin cutlet, untrimmed, raw | 1.37 |
| Extruded snack, cheese flavoured | 1.37 |
| Bean, butter, fresh, boiled, drained | 1.37 |
| Bread roll, topped with cheese | 1.35 |
| Sorghum, grain, uncooked | 1.35 |
| Chocolate, milk, with dried fruit & nuts | 1.35 |
| Rice, wild, boiled, no added salt | 1.34 |
| Pork, loin roast, untrimmed, raw | 1.34 |
| Biscuit, savoury, rice cracker, added vegetable powder | 1.3 |
| Flour, wheat, wholemeal, self-raising | 1.3 |
| Beef, all cuts, separable fat, cooked, no added fat | 1.3 |
| Turkey, breast, lean flesh, raw | 1.3 |
| Turkey, breast, lean flesh, skin & fat, raw | 1.3 |
| Duck, skin & fat, baked, no added fat | 1.3 |
| Quail, lean flesh & skin, baked, no added fat | 1.3 |
| Crocodile, back leg, raw | 1.3 |
| Crocodile, tail fillet, raw | 1.3 |
| Spam, canned | 1.3 |
| Squid or calamari, raw | 1.3 |
| Spread, hazelnut & chocolate flavoured | 1.3 |
| Bread roll, from wholemeal flour, toasted | 1.29 |
| Egg, chicken, whole, fried, no fat added | 1.29 |
| Pork, loin chop, lean, raw | 1.29 |
| Bread, from white flour, extra grainy & seeds | 1.28 |
| Cheese, goat, firm | 1.25 |
| Bread, from wholemeal flour | 1.24 |
| Bread, from white flour, added calcium, toasted | 1.24 |
| Egg, chicken, whole, hard-boiled | 1.24 |
| Pork, loin chop, semi-trimmed, raw | 1.24 |
| Chocolate, milk | 1.24 |
| Egg, chicken, whole, omega-3 polyunsaturate enriched, boiled | 1.22 |
| Breadcrumbs, white | 1.2 |
| Bread, flat (pita or Lebanese), wholemeal, commercial | 1.2 |
| Bread, organic | 1.2 |
| Barley, pearl, uncooked | 1.2 |
| Rice, white, uncooked | 1.2 |
| Pasta in cream based sauce, dry mix | 1.2 |
| Dip, hummus, commercial | 1.2 |
| Egg, chicken, whole, omega-3 polyunsaturate enriched, raw | 1.2 |
| Goat, all cuts, separable fat, raw | 1.2 |
| Nut, macadamia, raw, unsalted | 1.2 |
| Scallop, raw | 1.2 |
| Snack, grain based, extruded, flavoured | 1.2 |
| Bean, broad, fresh, raw | 1.2 |
| Parsley, curly, fresh, raw | 1.2 |
| Pepper, black, ground | 1.19 |
| Pork, loin chop, untrimmed, raw | 1.19 |
| Egg, chicken, whole, poached | 1.18 |
| Silver perch, aquacultured, baked, no added fat | 1.18 |
| Bar, muesli, plain or with dried fruit, chocolate-coated | 1.18 |
| Bread, mixed grain | 1.17 |
| Coconut, grated & desiccated | 1.17 |
| Pizza, ham & pineapple, purchased frozen, baked | 1.16 |
| Biscuit, sweet, wheatmeal | 1.15 |
| Milkfish, aquacultured, flesh, grilled, no added fat | 1.15 |
| Bread, from rye flour, sour dough, toasted | 1.14 |
| Whiting, King George, flesh, baked, no added fat | 1.14 |
| Cake, mud, dark chocolate, homemade, chocolate ganache icing | 1.13 |
| Egg, chicken, whole, raw | 1.13 |
| Chickpea, dried, boiled, drained | 1.13 |
| Chicken, thigh, lean flesh, skin & fat, raw | 1.12 |
| Trout, ocean, aquacultured, fillet, without skin, baked, no added fat | 1.12 |
| Abalone, black lip, wild, raw | 1.12 |
| Biscuit, savoury, from wheat flour, crispbread, puffed & toasted | 1.1 |
| Biscuit, sweet, breakfast style, with or without dried fruit | 1.1 |
| Bread roll, from wholemeal flour | 1.1 |
| Cake, chocolate, homemade, uniced | 1.1 |
| Couscous, uncooked | 1.1 |
| Rice, white, fried with bacon or ham, egg, prawns & vegetables | 1.1 |
| Croissant, plain | 1.1 |
| Sausage roll, commercial, ready to eat | 1.1 |
| Paste, soybean | 1.1 |
| Chicken, skin, composite, casseroled, no added fat | 1.1 |
| Chicken, wing, lean flesh, raw | 1.1 |
| Duck, breast, lean, raw | 1.1 |
| Mullet, yelloweye, fillet, raw | 1.1 |
| Bar, snack, oat based, baked | 1.1 |
| Potato straws, French fries, plain | 1.1 |
| Bean, broad, fresh, boiled, drained | 1.1 |
| Sauce, pasta, basil pesto, commercial | 1.09 |
| Duck, lean flesh, skin & fat, raw | 1.09 |
| Trout, rainbow, aquacultured, baked, no added fat | 1.08 |
| Bread, from white flour, added calcium | 1.07 |
| Mullet, yelloweye, fillet, steamed, no added fat | 1.05 |
| Abalone, black lip, aquacultured, raw | 1.05 |
| Salmon, pink, canned in brine, drained | 1.05 |
| Pea, green, fresh, raw | 1.05 |
| Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe, toasted | 1.04 |
| Pork, scotch roast, separable fat, raw | 1.04 |
| Cake, mud, dark chocolate, homemade, uniced | 1.03 |
| Noodle, soba, dry | 1.03 |
| Silver perch, aquacultured, steamed, no added fat | 1.03 |
| Noodle, wheat, instant, flavoured, dry, uncooked | 1.02 |
| Ham, leg, lean | 1.02 |
| Tilapia, fillet, baked, no added fat | 1.02 |
| Biscuit, savoury, from white wheat flour, cheese-flavoured | 1.01 |
| Coffee mix, with beverage whitener & sugar, dry powder | 1 |
| Lasagne, beef, commercial, purchased frozen, baked | 1 |
| Bean, red kidney, dried, boiled, drained | 1 |
| Bean, red kidney, fresh, raw | 1 |
| Chickpea, canned, drained | 1 |
| Lamb, all cuts, separable fat, cooked | 1 |
| Milkfish, aquacultured, flesh, steamed, no added fat | 1 |
| Fish, battered or crumbed, from takeaway outlet, deep fried, blended frying fat, ready to eat | 1 |
| Potato crisps or chips, plain, salted | 1 |
| Garlic, peeled, fresh, raw | 1 |
| Zucchini, golden, fresh, unpeeled, fried, no added fat | 1 |
| Mutton, all cuts, separable fat, raw | 0.99 |
| Pork, spare ribs, untrimmed, raw | 0.99 |
| Kingfish, yellowtail, aquacultured, fillet, with skin, grilled, no added fat | 0.99 |
| Pastry, filled with spinach & cheese, purchased frozen, baked | 0.98 |
| Egg, chicken, whole, scrambled, with regular fat cows milk, no fat added | 0.98 |
| Confectionery, sultana, chocolate-coated | 0.98 |
| Beetroot, fresh, purple, peeled, baked, no added fat | 0.98 |
| Bread, from rye flour, sour dough | 0.97 |
| Trout, ocean, aquacultured, fillet, without skin, steamed, no added fat | 0.97 |
| Bread, from white flour, toasted | 0.96 |
| Bread, from white flour, added fibre, toasted | 0.96 |
| Bread roll, from white flour, toasted | 0.96 |
| Cake, chocolate, homemade, iced | 0.96 |
| Pie, savoury, meat, commercial, ready to eat | 0.96 |
| Snapper, fillet, baked, no added fat | 0.96 |
| Sausage roll, purchased frozen, baked | 0.95 |
| Bread, from white flour, added iron, toasted | 0.94 |
| Bread, from white flour, added omega-3 polyunsaturates, toasted | 0.94 |
| Beef, all cuts, separable fat, raw | 0.94 |
| Pork, round mini roast, separable fat, raw | 0.94 |
| Trout, rainbow, aquacultured, steamed, no added fat | 0.94 |
| Chicken, wing, lean flesh, skin & fat, raw | 0.93 |
| Rosemary, fresh, raw | 0.93 |
| Bread, from white flour, Italian-style, commercial, toasted | 0.92 |
| Paste, Indian style curry, commercial | 0.92 |
| Paste, green curry, commercial | 0.92 |
| Bar, muesli, with nuts | 0.92 |
| Basil, green, fresh, raw | 0.92 |
| Taco seasoning mix, chilli-based | 0.91 |
| Biscuit, savoury, from white wheat flour, Salada style | 0.91 |
| Quinoa, cooked in water, no added salt | 0.91 |
| Bean, red kidney, fresh, boiled, drained | 0.91 |
| Pork, medallion or loin steak, separable fat, fried, no added fat | 0.91 |
| Chicken, breast, lean flesh, skin & fat, casseroled, no added fat | 0.91 |
| Chicken, mince, fried, no added fat | 0.91 |
| Prawn, banana, wild, flesh, raw | 0.91 |
| Parsley, continental, fresh, raw | 0.91 |
| Pasta, white wheat flour & egg, dry | 0.9 |
| Pastry, filo, commercial, baked | 0.9 |
| Sauce, oyster, commercial | 0.9 |
| Sauce, plum, commercial | 0.9 |
| Milk, cow, canned, evaporated, reduced fat (approximately 2% fat) | 0.9 |
| Milk, cow, canned, sweetened, condensed, regular | 0.9 |
| Bean, haricot, dried, boiled, drained | 0.9 |
| Pork, forequarter (chop, roast, neck), separable fat, raw | 0.9 |
| Pork, forequarter, separable fat, BBQ’d, no added fat | 0.9 |
| Chicken, breast, lean flesh, casseroled, no added fat | 0.9 |
| Whiting, King George, flesh, steamed, no added fat | 0.9 |
| Bar, coconut cream centre, milk chocolate-coated | 0.9 |
| Chocolate, milk, fondant or caramel filled | 0.9 |
| Dill, fresh, raw | 0.9 |
| Millet, boiled, no added fat or salt | 0.89 |
| Meat alternative, legume and/or vegetable base, cooked | 0.89 |
| Braised steak & onions, canned | 0.89 |
| Tilapia, fillet, steamed, no added fat | 0.89 |
| Bread, from white Jackaroo flour, added fibre and vitamins B1 & folate & Fe | 0.88 |
| Bread, from white flour, Turkish, toasted | 0.88 |
| Chicken, nugget, purchased frozen, baked, no added fat | 0.88 |
| Chicken, nugget, purchased from independent takeaway & fast food chain, fried, undefined oil | 0.88 |
| Chicken, nugget, purchased from fast food chain, grilled | 0.88 |
| Chicken, breast, lean flesh, skin & fat, baked, no added fat | 0.87 |
| Biscuit, savoury, from white wheat flour, flavoured (excluding cheese) | 0.86 |
| Kingfish, yellowtail, aquacultured, fillet, with skin, steamed, no added fat | 0.86 |
| Silver perch, aquacultured, raw | 0.86 |
| Gluten, from wheat (vital wheat gluten) | 0.85 |
| Biscuit, sweet, biscuit base, mint filling, chocolate-coated | 0.85 |
| Muffin, English style, from white flour, toasted | 0.85 |
| Meat alternative, legume and/or vegetable base, as purchased | 0.85 |
| Chocolate, white | 0.85 |
| Biscuit, savoury, from white wheat flour, flaky cracker style | 0.84 |
| Slice, brownie, chocolate, with nuts, homemade | 0.84 |
| Flour, wheat, white, plain | 0.84 |
| Flour, wheat, white, high protein or bread making flour | 0.84 |
| Milkfish, aquacultured, flesh, raw | 0.84 |
| Potato crisps or chips, flavoured (other than salt & vinegar) | 0.84 |
| Chicken, breast, lean flesh, baked, no added fat | 0.83 |
| Bar, cherry & coconut centre, dark chocolate-coated | 0.83 |
| Bread roll, from white flour | 0.82 |
| Bream, fillet, baked, no added fat | 0.82 |
| Flathead, flesh, baked, no added fat | 0.82 |
| Trout, ocean, aquacultured, fillet, without skin, raw | 0.82 |
| Noodle snack, wheat, flavoured, dry | 0.82 |
| Beetroot, fresh, purple, peeled, boiled, drained | 0.82 |
| Biscuit, savoury, from white wheat flour, plain snack cracker style | 0.81 |
| Bread, from white flour | 0.81 |
| Goji berry, dried | 0.81 |
| Steak & vegetables, canned | 0.81 |
| Bread, from white flour, added fibre | 0.8 |
| Bread, from white flour, added iron | 0.8 |
| Bread, from white flour, added omega-3 polyunsaturates | 0.8 |
| Bulgur, soaked in water, no added fat or salt | 0.8 |
| Spelt, boiled, no added fat or salt | 0.8 |
| Tart, custard, commercial | 0.8 |
| Mustard, cream style | 0.8 |
| Milk, cow, canned, evaporated, regular | 0.8 |
| Apricot, dried | 0.8 |
| Jackfruit, peeled, raw | 0.8 |
| Passionfruit, raw | 0.8 |
| Prune (dried plum) | 0.8 |
| Bream, fillet, steamed, no added fat | 0.8 |
| Whiting, King George, flesh, raw | 0.8 |
| Bar, nougat & caramel centre, milk chocolate-coated | 0.8 |
| Confectionery, chocolate centre, sugar-coated | 0.8 |
| Beetroot, fresh, purple, peeled, raw | 0.8 |
| Mint, fresh, raw | 0.8 |
| Pea, green, fresh, boiled, drained | 0.8 |
| Bread, garlic or herb, homemade, cooked | 0.79 |
| Bun, sweet, with dried fruit, uniced | 0.79 |
| Bacon, middle rasher, untrimmed, raw | 0.79 |
| Trout, rainbow, aquacultured, raw | 0.79 |
| Liquorice, chocolate-coated | 0.79 |
| Zucchini, golden, fresh, unpeeled, boiled, drained | 0.79 |
| Bread, from wheat flour, added dried fruit, toasted | 0.78 |
| Muffin, English style, from white flour | 0.78 |
| Muffin, English style, from white flour, added dried fruit, toasted | 0.78 |
| Biscuit, savoury, from white wheat flour, water cracker style | 0.77 |
| Bread, from white flour, sour dough, commercial, toasted | 0.77 |
| Bread, from white flour, Italian-style, commercial | 0.77 |
| Cake, lamington, unfilled | 0.77 |
| Slice, caramel | 0.77 |
| Snapper, fillet, steamed, no added fat | 0.77 |
| Spinach, baby, fresh, raw | 0.77 |
| Chicken, barbecued, with skin | 0.76 |
| Tuna, canned in brine, drained | 0.76 |
| Flour, wheat, white, self-raising | 0.75 |
| Pie, savoury, meat, purchased frozen, baked | 0.75 |
| Tilapia, fillet, raw | 0.75 |
| Soup, vegetable & noodle, instant dry mix | 0.75 |
| Snow pea, fresh, fried, no added fat | 0.75 |
| Bread, from white flour, Turkish | 0.74 |
| Sauce, fish, commercial | 0.74 |
| Quail, lean flesh & skin, raw | 0.74 |
| Abalone, brown lip, wild, raw | 0.74 |
| Cheese, ricotta | 0.73 |
| Chicken, breast, lean flesh, fried, no added fat | 0.73 |
| Kingfish, yellowtail, aquacultured, fillet, with skin, raw | 0.73 |
| Bar, muesli, plain or with dried fruit | 0.73 |
| Porridge, rolled oats, prepared with regular fat cows milk | 0.72 |
| Macaroni & cheese, homemade, cooked unfilled pasta, homemade cheese sauce | 0.72 |
| Potato crisps or chips, salt & vinegar flavoured | 0.72 |
| Broccoli, fresh, baked, no added fat | 0.72 |
| Pasta, white wheat flour & egg, boiled from dry, no added salt | 0.71 |
| Tuna, yellowfin, flesh, baked, no added fat | 0.71 |
| Biscuit, sweet, chocolate chip or coated | 0.7 |
| Bread, from white flour, added dried fruit | 0.7 |
| Breakfast cereal, flakes of corn, unfortified | 0.7 |
| Cake, plain butter cake, commercial, iced | 0.7 |
| Scone, plain, commercial | 0.7 |
| Pasta, white wheat flour, fresh, uncooked | 0.7 |
| Pasta, white wheat flour & spinach, dry | 0.7 |
| Yoghurt, vanilla flavoured, low fat (less than 0.5% fat) | 0.7 |
| Bean, lima, dried, boiled, drained | 0.7 |
| Chicken, skin, composite, raw | 0.7 |
| Flathead, flesh, steamed, no added fat | 0.7 |
| Snapper, fillet, raw | 0.7 |
| Soup, broth style, with meat & noodles, instant dry mix | 0.7 |
| Watercress, raw | 0.7 |
| Zucchini, golden, fresh, unpeeled, raw | 0.7 |
| Bread, pizza base, commercial | 0.69 |
| Chicken, mince, raw | 0.69 |
| Bread, banana | 0.68 |
| Cake, carrot, commercial, iced | 0.68 |
| Chicken, breast, lean flesh, grilled, no added fat | 0.68 |
| Bacon, middle rasher, separable fat, fried, no added fat | 0.67 |
| Mackerel, grilled, no added fat | 0.67 |
| Artichoke, globe, boiled, drained | 0.67 |
| Spinach, Mature English, fresh, boiled, drained | 0.67 |
| Bread, damper, from white flour, homemade | 0.66 |
| Bread, garlic, commercial, cooked | 0.66 |
| Pancake, plain, homemade | 0.66 |
| Rice paper wrapper, soaked in water | 0.66 |
| Salmon, flavoured, canned, undrained | 0.66 |
| Bread, from white flour, sour dough, commercial | 0.65 |
| Bun, sweet, hot cross bun, with dried fruit | 0.65 |
| Sausage, vegetarian style, unfortified, raw | 0.65 |
| Pikelet or pancake, sweet, commercial | 0.64 |
| Bread, gluten free, toasted | 0.63 |
| Scone, plain, homemade | 0.63 |
| Pasta, maize flour (corn) based, boiled from dry, no added salt | 0.63 |
| Salmon, red, canned in brine, drained | 0.63 |
| Biscuit, sweet, Anzac style, homemade from basic ingredients | 0.62 |
| Biscuit, sweet, sandwich, cream filling, chocolate-coated, tim tam style | 0.62 |
| Bread, Naan, commercial | 0.62 |
| Bun, sweet, with dried fruit, iced | 0.62 |
| Buckwheat groats, cooked in water, no added salt | 0.62 |
| Porridge, rolled oats mixed with sugar or honey & other flavours, prepared with cows milk | 0.62 |
| Psyllium, uncooked | 0.62 |
| Tuna, yellowfin, flesh, steamed, no added fat | 0.62 |
| Biscuit, sweet, biscuit base, caramel filling, chocolate-coated, commercial | 0.61 |
| Potato crisps or chips, reformed, salted | 0.61 |
| Okra, cooked, no added fat | 0.61 |
| Potato, pontiac, peeled, baked, no added fat | 0.61 |
| Snow pea, fresh, boiled, drained | 0.61 |
| Sweet potato, orange flesh, peeled, fresh, baked, no added fat | 0.61 |
| Taro, peeled, fresh, boiled, drained | 0.61 |
| Scone, fruit, commercial | 0.6 |
| Scone, pumpkin, homemade | 0.6 |
| Cornmeal (polenta), uncooked | 0.6 |
| Pasta, white wheat flour, dry | 0.6 |
| Pasta, wholemeal wheat flour, boiled from dry, no added salt | 0.6 |
| Gravy powder, dry mix | 0.6 |
| Sauce, hoi sin (hoisin), commercial | 0.6 |
| Cheese, cream, plain | 0.6 |
| Date, dried | 0.6 |
| Lychee, peeled, raw | 0.6 |
| Prickly pear, peeled, raw | 0.6 |
| Rambutan, raw | 0.6 |
| Pea, split, dried, boiled, drained | 0.6 |
| Bream, fillet, raw | 0.6 |
| Flathead, flesh, raw | 0.6 |
| Mulloway, flesh, steamed, no added fat | 0.6 |
| Liquorice, black | 0.6 |
| Artichoke, globe, raw | 0.6 |
| Asparagus, canned in brine, drained | 0.6 |
| Broccoli, fresh, raw | 0.6 |
| Corn, kernels, purchased frozen, boiled, drained | 0.6 |
| Okra, raw | 0.6 |
| Potato, chips, regular, purchased frozen, baked, no added fat | 0.6 |
| Snow pea, fresh, raw | 0.6 |
| Spinach, Mature English, fresh, raw | 0.6 |
| Sprout, bean, fresh, raw | 0.6 |
| Taro, peeled, fresh, raw | 0.6 |
| Bean, red kidney, canned, drained | 0.59 |
| Chicken, schnitzel, baked without fat | 0.59 |
| Rice, white, boiled or rice cooker, no added salt | 0.58 |
| Pork, leg steak (rump), separable fat, fried, no added fat | 0.58 |
| Mackerel, steamed, no added fat | 0.58 |
| Pasta, white wheat flour, boiled from dry, no added salt | 0.57 |
| Yoghurt, natural, regular fat (3% fat) | 0.57 |
| Yoghurt, vanilla flavoured, (2% fat) | 0.57 |
| Soup, vegetable, instant dry mix | 0.57 |
| Silverbeet, fresh, boiled, drained | 0.56 |
| Morwong, fillet, grilled, no added fat | 0.55 |
| Mulloway, flesh, baked, no added fat | 0.55 |
| Coriander, fresh, raw | 0.55 |
| Biscuit, sweet, plain | 0.54 |
| Bread, flat (pita or Lebanese), white, commercial | 0.54 |
| Cake, plain butter cake, homemade, uniced | 0.54 |
| Pasta in cream based sauce, prepared from dry mix | 0.54 |
| Lamb, all cuts, separable fat, raw | 0.54 |
| Bread, gluten free | 0.53 |
| Chicken, breast, lean flesh, skin & fat, raw | 0.53 |
| Tuna, flavoured, canned in oil, drained | 0.53 |
| Avocado, raw | 0.53 |
| Potato, new, peeled, baked, no added fat | 0.53 |
| Potato, sebago, peeled, baked, no added fat | 0.53 |
| Rice, white, purchased as ‘instant’, microwaved | 0.52 |
| Flour, gluten free, plain | 0.52 |
| Chicken, breast, lean flesh, raw | 0.52 |
| Tuna, yellowfin, flesh, raw | 0.52 |
| Seaweed, boiled, drained | 0.52 |
| Cake, carrot, homemade, uniced | 0.51 |
| Barley, pearl, boiled, no added fat or salt | 0.51 |
| Sauce, soy, commercial | 0.51 |
| Yoghurt, apricot pieces or flavoured, regular fat (3% fat) | 0.51 |
| Baked beans, canned in tomato sauce | 0.51 |
| Baked beans, canned in tomato sauce, reduced salt | 0.51 |
| Bok choy, fried, no added fat | 0.51 |
| Celeriac, peeled, boiled, drained | 0.51 |
| Sweet potato, orange flesh, peeled, fresh, boiled, drained | 0.51 |
| Cone, wafer style, for ice cream | 0.5 |
| Cake, plain butter cake, commercial, uniced | 0.5 |
| Doughnut, dusted with cinnamon & sugar | 0.5 |
| Muffin, cake-style, chocolate chip, commercial | 0.5 |
| Pikelet, plain, homemade | 0.5 |
| Semolina, uncooked | 0.5 |
| Spring roll, meat & vegetable filling, commercial, deep fried | 0.5 |
| Currant, dried | 0.5 |
| Fig, dried | 0.5 |
| Quince, peeled, raw | 0.5 |
| Nut, chestnut, roasted, unsalted | 0.5 |
| Morwong, fillet, steamed, no added fat | 0.5 |
| Cod or hake, smoked, steamed | 0.5 |
| Bamboo shoot, canned in water, heated, drained | 0.5 |
| Cabbage, Chinese flowering, raw | 0.5 |
| Celeriac, peeled, raw | 0.5 |
| Corn, kernels, canned in brine, drained | 0.5 |
| Corn, kernels, purchased frozen, raw | 0.5 |
| Potato, fries, fast food outlet, deep fried, monounsaturated oil, salted | 0.5 |
| Potato, fries, independent takeaway outlet, deep fried, blended oil, salted | 0.5 |
| Radish, white skinned, peeled, raw | 0.5 |
| Silverbeet, fresh, raw | 0.5 |
| Sprout, alfalfa, fresh, raw | 0.5 |
| Sweet potato, orange flesh, peeled, fresh, raw | 0.5 |
| Water chestnut, peeled, canned, drained | 0.5 |
| Slice, brownie, chocolate, without nuts, commercial | 0.49 |
| Cake, mud, dark chocolate, commercial, chocolate ganache icing | 0.49 |
| Couscous, boiled, no added fat or salt | 0.49 |
| Barramundi, aquacultured, fillet, grilled, no added fat | 0.49 |
| Mackerel, raw | 0.49 |
| Salmon, Atlantic, fillet, steamed, no added fat | 0.49 |
| Salmon, Pacific King, fillet, steamed, no added fat | 0.49 |
| Fish, white flesh, crumbed, packaged frozen, baked, no added fat | 0.49 |
| Cabbage, Chinese flowering, boiled, drained | 0.49 |
| Ginger, peeled, fresh, fried, no added fat | 0.49 |
| Mixed leafy greens, commercial, raw | 0.49 |
| Parsnip, peeled, fresh, baked, no added fat | 0.49 |
| Potato, chips, regular, fast food outlet, deep fried, blended oil, salted | 0.49 |
| Potato, chips, regular, fast food outlet, deep fried, monounsaturated oil, salted | 0.49 |
| Potato, chips, regular, independent takeaway outlet, deep fried, blended oil, salted | 0.49 |
| Beverage, chocolate flavour, from drinking chocolate, with regular fat cows milk | 0.48 |
| Biscuit, sweet, cream filled, commercial | 0.48 |
| Dairy or yoghurt dessert, chocolate, regular fat | 0.48 |
| Yoghurt, strawberry pieces or flavoured, regular fat (3% fat) | 0.48 |
| Pork, medallion or loin steak, separable fat, raw | 0.48 |
| Coconut, fresh, mature fruit, flesh | 0.48 |
| Shallot, peeled, fresh, fried, no added fat | 0.48 |
| Cake, sponge, plain, commercial, uniced, unfilled | 0.47 |
| Porridge, rolled oats, prepared with water | 0.47 |
| Salmon, Atlantic, fillet, grilled, no added fat | 0.47 |
| Salmon, Pacific King, fillet, skinless, grilled, no added fat | 0.47 |
| Vegetable crisps or chips, sweet potato & taro, flavoured | 0.47 |
| Zucchini, green skin, fresh, unpeeled, fried, no added fat | 0.47 |
| Beverage, chocolate flavour, from Milo powder, with regular fat cows milk | 0.46 |
| Bread, wrap, white, commercial | 0.46 |
| Doughnut, jam filled, sugar coated | 0.46 |
| Noodle, wheat with egg, plain, boiled, no added fat | 0.46 |
| Milk, cow, fluid, skim (0.15% fat), added milk solids | 0.46 |
| Pork, leg steak (rump), separable fat, raw | 0.46 |
| Chicken, processed luncheon meat, low or reduced fat | 0.46 |
| Gemfish, flesh, steamed, no added fat | 0.46 |
| Shark, fillet, without skin, baked, no added fat | 0.46 |
| Abalone, green lip, wild, raw | 0.46 |
| Biscuit, sweet, shortbread style, commercial | 0.45 |
| Biscuit, sweet, sandwich, cream & jam filling | 0.45 |
| Cake, fruit, homemade, uniced | 0.45 |
| Duck, skin & fat, raw | 0.45 |
| Fish finger, crumbed, purchased frozen, grilled, no added fat | 0.45 |
| Broccolini, fresh, raw | 0.45 |
| Corn, fresh on cob, raw | 0.45 |
| Bread, tortilla, white, commercial | 0.44 |
| Cake, sponge, plain, commercial, uniced, filled with jam & cream | 0.44 |
| Yoghurt, flavoured, high fat (approx 5%) | 0.44 |
| Yoghurt, flavoured, low fat (approx 2%) | 0.44 |
| Yoghurt, flavoured, low fat (0.2%), intense sweetened, increased protein | 0.44 |
| Lentil, dried, boiled, drained | 0.44 |
| Pork, loin roast, separable fat, baked, no added fat | 0.44 |
| Broccolini, fresh, boiled, drained | 0.44 |
| Chilli (chili), green, fried, no added fat | 0.44 |
| Corn, fresh on cob, boiled, drained | 0.44 |
| Kale, cooked, no added fat | 0.44 |
| Cake, plain butter cake, homemade, iced | 0.43 |
| Pudding, chocolate, homemade | 0.43 |
| Pudding, plum, steamed or boiled, homemade | 0.43 |
| Pork, loin chop, separable fat, BBQ’d, no added fat | 0.43 |
| Barramundi, aquacultured, fillet, steamed with no added fat | 0.43 |
| Cream of tartar, dry powder | 0.42 |
| Salmon, Atlantic, fillet, raw | 0.42 |
| Salmon, Pacific King, fillet, skinless, raw | 0.42 |
| Potato, desiree, peeled, baked, no added fat | 0.42 |
| Potato, red skin, peeled, baked, no added fat | 0.42 |
| Cake, carrot, homemade, iced | 0.41 |
| Parsnip, peeled, fresh, boiled, drained | 0.41 |
| Stock, dry powder or cube | 0.4 |
| Gelatine, all types | 0.4 |
| Doughnut, iced | 0.4 |
| Muffin, cake-style, berry, commercial | 0.4 |
| Maize, grits, uncooked | 0.4 |
| Pasta, white wheat flour, fresh, boiled, no added salt | 0.4 |
| Pastry, filo, commercial, raw | 0.4 |
| Sauce, Worcestershire, commercial | 0.4 |
| Milk, cow, fluid, skim (0.15% fat) | 0.4 |
| Loquat, peeled, raw | 0.4 |
| Passionfruit, pulp, canned | 0.4 |
| Pomegranate, peeled, raw | 0.4 |
| Nut, chestnut, raw, unsalted | 0.4 |
| Wattle seed (acacia), ground | 0.4 |
| Morwong, fillet, raw | 0.4 |
| Mulloway, flesh, raw | 0.4 |
| Fish, white flesh, battered, packaged frozen, baked, no added fat | 0.4 |
| Fish finger, crumbed, purchased frozen, raw | 0.4 |
| Caramels, soft & hard | 0.4 |
| Chilli (chili), green, raw | 0.4 |
| Chives, raw | 0.4 |
| Cucumber, common, peeled, raw | 0.4 |
| Endive, fresh, raw | 0.4 |
| Ginger, peeled, fresh, raw | 0.4 |
| Kohlrabi, peeled, fresh, raw | 0.4 |
| Kohlrabi, peeled, fresh, boiled, drained | 0.4 |
| Parsnip, peeled, fresh, raw | 0.4 |
| Potato, pontiac, peeled, raw | 0.4 |
| Rocket, fresh, raw | 0.4 |
| Tomato, paste, with added salt | 0.4 |
| Tomato, paste, no added salt | 0.4 |
| Vine leaf, grape, canned | 0.4 |
| Beverage, chocolate flavour, from Nesquik powder, with regular fat cows milk | 0.39 |
| Milk, cow, fluid, flavoured, chocolate, reduced fat | 0.39 |
| Custard, vanilla, regular fat | 0.39 |
| Sausages & vegetables, canned | 0.39 |
| Potato, pontiac, peeled, boiled, drained | 0.39 |
| Milk, cow, fluid, lactose free, regular fat (3.5% fat) | 0.38 |
| Milk, cow, fluid, lactose free, reduced fat (1% fat) | 0.38 |
| Shark, battered, deep-fried, takeaway outlet | 0.38 |
| Salmon, smoked, sliced | 0.38 |
| Soup, cream variety, instant dry mix | 0.38 |
| Coffee, flat white/latte/cappuccino, from ground coffee beans, with regular fat cows milk | 0.37 |
| Noodle, rice stick, boiled, drained | 0.37 |
| Sauce, white, savoury, homemade | 0.37 |
| Milk, cow, fluid, reduced fat (1% fat) | 0.37 |
| Pork, loin chop, separable fat, raw | 0.37 |
| Bar, snack, fruit filled, baked | 0.37 |
| Zucchini, green skin, fresh, unpeeled, boiled, drained | 0.37 |
| Baking powder, dry powder | 0.36 |
| Crumpet, from white flour, toasted | 0.36 |
| Custard, vanilla, prepared from dry mix | 0.36 |
| Barramundi, aquacultured, fillet, raw | 0.36 |
| Bok choy, raw | 0.36 |
| Leek, fresh, fried, no added fat | 0.36 |
| Raisin | 0.35 |
| Sultana | 0.35 |
| Plum, salted | 0.35 |
| Gemfish, flesh, baked, no added fat | 0.35 |
| Bok choy, steamed | 0.35 |
| Onion, mature, white skinned, peeled, fresh, fried, no added fat | 0.35 |
| Potato, new, peeled, raw | 0.35 |
| Potato, sebago, peeled, raw | 0.35 |
| Pumpkin, golden nugget, peeled, fresh, baked, no added fat | 0.35 |
| Pumpkin, Queensland blue, peeled, fresh, baked, no added fat | 0.35 |
| Ice confection, stick, milk-based, various flavours | 0.34 |
| Shark, fillet, without skin, raw | 0.34 |
| Squash, scallopini, fresh, boiled, drained | 0.34 |
| Noodle, wheat, instant, flavoured, boiled, drained | 0.33 |
| Ice cream, vanilla flavour, premium or rich (~15% fat) | 0.33 |
| Milk, cow, fluid, regular fat (3.5% fat) | 0.33 |
| Bassa (basa), fillet, baked, no added fat | 0.33 |
| Chilli (chili), red, fried, no added fat | 0.33 |
| Onion, mature, brown skinned, peeled, fresh, fried, no added fat | 0.33 |
| Zucchini, green skin, fresh, unpeeled, raw | 0.33 |
| Raspberry, raw | 0.32 |
| Raspberry, purchased frozen | 0.32 |
| Blue grenadier, flesh, baked, no added fat | 0.32 |
| Blue grenadier, flesh, steamed, no added fat | 0.32 |
| Capers, pickled, canned, drained | 0.32 |
| Leek, fresh, boiled, drained | 0.32 |
| Potato, coliban, peeled, baked, no added fat | 0.32 |
| Potato, pale skin, peeled, baked, no added fat | 0.32 |
| Noodle, soba, boiled, drained | 0.31 |
| Cheese, goat, soft | 0.31 |
| Mixed dried fruit | 0.31 |
| Coconut, milk, canned, regular fat | 0.31 |
| Artichoke, jerusalem, peeled, boiled, drained | 0.31 |
| Kale, raw | 0.31 |
| Lettuce, cos, raw | 0.31 |
| Tomato, roma, raw | 0.31 |
| Cake mix, plain, dry powder | 0.3 |
| Pudding, sticky date, homemade | 0.3 |
| Noodle, wheat, fresh, soaked, drained | 0.3 |
| Pasta, white wheat flour & spinach, boiled from dry, no added salt | 0.3 |
| Sauce, soy, commercial, reduced salt | 0.3 |
| Apricot, canned in pear juice, drained | 0.3 |
| Fig, fresh, unpeeled, raw | 0.3 |
| Fruit salad, canned in fruit juice, drained | 0.3 |
| Pawpaw (papaya), peeled, raw | 0.3 |
| Pineapple, canned in pineapple juice, juice only | 0.3 |
| Rhubarb, stalk, raw | 0.3 |
| Tangelo, peeled, raw | 0.3 |
| Chicken, separable fat, composite, raw | 0.3 |
| Emu, fan fillet, raw | 0.3 |
| Shark, fillet, without skin, steamed, no added fat | 0.3 |
| Cod, smoked, raw | 0.3 |
| Soup, broth style, with meat, instant dry mix | 0.3 |
| Bar, honeycomb centre, milk chocolate-coated | 0.3 |
| Lolly, hard varieties | 0.3 |
| Artichoke, jerusalem, peeled, raw | 0.3 |
| Artichoke heart, canned in brine, drained | 0.3 |
| Brussels sprout, fresh, raw | 0.3 |
| Brussels sprout, fresh, boiled, drained | 0.3 |
| Cabbage, red, raw | 0.3 |
| Cabbage, red, boiled, drained | 0.3 |
| Cabbage, savoy, raw | 0.3 |
| Cabbage, savoy, boiled, drained | 0.3 |
| Chilli (chili), red, raw | 0.3 |
| Leek, fresh, raw | 0.3 |
| Mixed vegetables, purchased frozen, carrot, corn & pea/bean, boiled, drained | 0.3 |
| Potato, red skin, peeled, boiled, drained | 0.3 |
| Potato, sebago, peeled, boiled, drained | 0.3 |
| Pumpkin, golden nugget, peeled, fresh, raw | 0.3 |
| Pumpkin, golden nugget, peeled, fresh, boiled, drained | 0.3 |
| Pumpkin, Queensland blue, peeled, fresh, raw | 0.3 |
| Pumpkin, Queensland blue, peeled, fresh, boiled, drained | 0.3 |
| Shallot, peeled, fresh, raw | 0.3 |
| Squash, scallopini, fresh, raw | 0.3 |
| Coffee, instant, dry powder or granules | 0.29 |
| Coffee, instant, dry powder or granules, decaffeinated | 0.29 |
| Pasta, gluten free, boiled from dry, no added salt | 0.28 |
| Sauce, rogan josh, commercial | 0.28 |
| Sauce, simmer, curry flavoured, commercial | 0.28 |
| Yoghurt, almond based, flavoured | 0.28 |
| Fruit salad, canned in fruit juice | 0.28 |
| Bassa (basa), fillet, steamed, no added fat | 0.28 |
| Lettuce, mignonette, raw | 0.28 |
| Potato, desiree, peeled, raw | 0.28 |
| Potato, red skin, peeled, raw | 0.28 |
| Bean, green, fresh, raw | 0.27 |
| Potato, desiree, peeled, boiled, drained | 0.27 |
| Potato, new, peeled, boiled, drained | 0.27 |
| Pastry, puff, with butter, commercial, baked | 0.26 |
| Pastry, puff, vegetable oil, commercial, baked | 0.26 |
| Apricot, canned in pear juice | 0.26 |
| Chicken, separable fat, composite, cooked, no added fat | 0.26 |
| Coconut, cream, regular fat | 0.26 |
| Broccoli, fresh, microwaved | 0.26 |
| Broccoli, fresh, boiled, drained | 0.26 |
| Celery, fresh, fried, no added fat | 0.26 |
| Protein powder, whey based, protein >70%, unfortified | 0.25 |
| Sauce, butter chicken, commercial | 0.25 |
| Fruit salad, canned in fruit juice, juice only | 0.25 |
| Lemon peel, raw | 0.25 |
| Pear, canned in pear juice, drained | 0.25 |
| Gemfish, flesh, raw | 0.25 |
| Bean, green, fresh, boiled, drained | 0.25 |
| Yam, wild harvested, cooked | 0.25 |
| Cheese, cottage | 0.24 |
| Blackberry, raw | 0.24 |
| Bassa, fillet, raw | 0.24 |
| Liquorice, allsorts | 0.24 |
| Potato, coliban, peeled, boiled, drained | 0.24 |
| Ice cream, vanilla flavour, regular fat | 0.23 |
| Pear, canned in pear juice | 0.23 |
| Blue grenadier, flesh, raw | 0.23 |
| Cabbage, white, raw | 0.23 |
| Cabbage, white, boiled, drained | 0.23 |
| Choko, peeled, fresh, boiled, drained | 0.23 |
| Potato, pale skin, peeled, boiled, drained | 0.23 |
| Squash, button, fresh, boiled, drained | 0.23 |
| Grape, red globe, raw | 0.22 |
| Pork, loin roast, separable fat, raw | 0.22 |
| Coconut, fresh, young or immature, flesh | 0.22 |
| Coconut, milk, canned, reduced fat | 0.22 |
| Asparagus, green, boiled, drained | 0.22 |
| Carrot, baby, baked, no added fat | 0.22 |
| Chicory, boiled, drained | 0.22 |
| Onion, mature, white skinned, peeled, fresh, raw | 0.22 |
| Breakfast cereal, beverage, non-chocolate flavours, added vitamins A, B1, B2, B3, B6, B12, C & folate & Ca | 0.21 |
| Carrot, mature, peeled, fresh, baked, no added fat | 0.21 |
| Celery, fresh, raw | 0.21 |
| Lettuce, iceberg, raw | 0.21 |
| Onion, mature, red skinned, fried, no added fat | 0.21 |
| Potato, coliban, peeled, raw | 0.21 |
| Potato, pale skin, peeled, raw | 0.21 |
| Spaghetti in tomato & cheese sauce, canned | 0.2 |
| Spaghetti in tomato & cheese sauce, canned, reduced salt | 0.2 |
| Pastry, puff, with butter, commercial, raw | 0.2 |
| Pastry, puff, vegetable oil, commercial, raw | 0.2 |
| Pastry, shortcrust style, commercial, raw | 0.2 |
| Pastry, shortcrust style, commercial, baked | 0.2 |
| Pie, sweet, apple, commercial | 0.2 |
| Sauce, pasta or simmer, commercial, low fat | 0.2 |
| Apricot, canned in pear juice, juice only | 0.2 |
| Banana, lady finger or sugar, peeled, raw | 0.2 |
| Custard apple, African pride, peeled, raw | 0.2 |
| Melon, honey dew, white skin, peeled, raw | 0.2 |
| Mulberry, raw | 0.2 |
| Peach, canned in pear juice, juice only | 0.2 |
| Pear, canned in pear juice, juice only | 0.2 |
| Pineapple, canned in syrup, syrup only | 0.2 |
| Raspberry, canned in syrup, drained | 0.2 |
| Tamarillo, peeled, raw | 0.2 |
| Meringue, all flavours, commercial | 0.2 |
| Asparagus, green, raw | 0.2 |
| Cabbage, Chinese, raw | 0.2 |
| Cabbage, Chinese, boiled, drained | 0.2 |
| Carrot, baby, peeled, fresh, raw | 0.2 |
| Carrot, baby, peeled, fresh, boiled, drained | 0.2 |
| Cauliflower, fresh, raw | 0.2 |
| Cauliflower, fresh, boiled, drained | 0.2 |
| Chicory, raw | 0.2 |
| Choko, peeled, fresh, raw | 0.2 |
| Cucumber, telegraph, unpeeled, raw | 0.2 |
| Melon, hairy, fresh, raw | 0.2 |
| Onion, mature, brown skinned, peeled, raw | 0.2 |
| Radish, red skinned, unpeeled, raw | 0.2 |
| Spinach, water, fresh, raw | 0.2 |
| Squash, button, fresh, raw | 0.2 |
| Swede, peeled, fresh, raw | 0.2 |
| Swede, peeled, fresh, boiled, drained | 0.2 |
| Turnip, white, peeled, fresh, raw | 0.2 |
| Turnip, white, peeled, fresh, boiled, no added fat | 0.2 |
| Cornmeal (polenta), boiled, no added fat or salt | 0.19 |
| Sauce, pasta, tomato-based, commercial, heated | 0.19 |
| Cream, thickened, regular fat (approximately 35%) | 0.19 |
| Carrot, mature, peeled, fresh, boiled, drained | 0.19 |
| Pumpkin, peeled, fresh, baked, no added fat | 0.19 |
| Sauce, simmer for chicken, commercial | 0.18 |
| Cream, sour, regular fat | 0.18 |
| Cream, sour, light (approximately 18% fat) | 0.18 |
| Peach, canned in pear juice | 0.18 |
| Strawberry, raw | 0.18 |
| Strawberry, purchased frozen | 0.18 |
| Beetroot, canned in brine, drained | 0.18 |
| Cucumber, common, unpeeled, raw | 0.18 |
| Pumpkin, butternut, peeled, fresh, baked, no added fat | 0.18 |
| Sauce, salsa, tomato-based, commercial | 0.17 |
| Milk, human/breast, mature, fluid | 0.17 |
| Cumquat (kumquat), raw | 0.17 |
| Peach, canned in pear juice, drained | 0.17 |
| Pineapple, peeled, raw | 0.17 |
| Honey | 0.17 |
| Carrot, mature, peeled, fresh, raw | 0.17 |
| Semolina, boiled, no added fat or salt | 0.16 |
| Sauce, tabasco, commercial | 0.16 |
| Banana, cavendish, peeled, raw | 0.16 |
| Coconut, fresh, mature, water or juice | 0.16 |
| Cucumber, Lebanese, unpeeled, raw | 0.16 |
| Onion, spring, fresh, fried, no added fat | 0.16 |
| Pumpkin, butternut, peeled, fresh, raw | 0.16 |
| Pumpkin, peeled, fresh, raw | 0.16 |
| Pumpkin, peeled, fresh, boiled, drained | 0.16 |
| Tomato, cherry, raw | 0.16 |
| Tomato, puree, commercial | 0.16 |
| Sauce, tomato, commercial | 0.15 |
| Soy beverage, regular fat (3% fat), unfortified | 0.15 |
| Soy beverage, regular fat (3% fat), added Ca | 0.15 |
| Soy beverage, regular fat (3% fat), added Ca & vitamins A, B1, B2 & B12 | 0.15 |
| Yoghurt, coconut based, flavoured | 0.15 |
| Yoghurt, soy based, berry flavoured, regular fat (3% fat) | 0.15 |
| Yoghurt, soy based, vanilla flavoured, reduced fat (1% fat) | 0.15 |
| Pear, nashi, unpeeled, raw | 0.15 |
| Capsicum, red, fresh, fried, no added fat | 0.15 |
| Pumpkin, butternut, peeled, fresh, boiled, drained | 0.15 |
| Sauce, tomato, commercial, reduced salt | 0.14 |
| Cream, imitation (non-dairy) | 0.14 |
| Soy beverage, reduced fat (1% fat), added Ca & vitamins A, B1, B2 & B12 | 0.14 |
| Apricot, raw | 0.14 |
| Raspberry, canned in syrup | 0.14 |
| Eggplant, unpeeled, fresh, grilled, no added fat | 0.14 |
| Tomato, whole, canned in tomato juice, undrained | 0.14 |
| Noodle, wheat, instant, flavoured, boiled, undrained | 0.13 |
| Nectarine, yellow, unpeeled, raw | 0.13 |
| Bar, muesli, plain or with dried fruit, yoghurt-coated | 0.13 |
| Capsicum, red, fresh, raw | 0.13 |
| Olive, green or black, drained | 0.13 |
| Onion, mature, red skinned, raw | 0.13 |
| Sauce, pasta, cheese or cream-based, commercial | 0.12 |
| Milk, cow, fluid, regular fat (3.5% fat), added omega 3 polyunsaturates | 0.12 |
| Milk, cow, fluid, reduced fat (1.5% fat), added omega 3 polyunsaturates | 0.12 |
| Lemon, preserved | 0.12 |
| Melon, rockmelon, peeled, raw | 0.12 |
| Capsicum, green, fresh, fried, no added fat | 0.12 |
| Eggplant, unpeeled, fresh, baked, no added fat | 0.12 |
| Tomato, common, raw | 0.12 |
| Vanilla bean extract | 0.11 |
| Kiwifruit, gold, peeled, raw | 0.11 |
| Capsicum, green, fresh, raw | 0.11 |
| Fennel, fresh, boiled, drained | 0.11 |
| Salt substitute, potassium chloride | 0.1 |
| Salt, table, iodised | 0.1 |
| Salt, table, non-iodised | 0.1 |
| Starch, potato | 0.1 |
| Wine, red, pinot noir | 0.1 |
| Wine, white, chardonnay | 0.1 |
| Fruit drink, cranberry | 0.1 |
| Juice, lemon | 0.1 |
| Juice, lime | 0.1 |
| Soft drink, tonic water | 0.1 |
| Soft drink, tonic water, intense sweetened or diet | 0.1 |
| Tapioca, pearl or seed style, uncooked | 0.1 |
| Rice, brown, boiled, no added salt | 0.1 |
| Oil, peanut | 0.1 |
| Apple, bonza, unpeeled, raw | 0.1 |
| Apple, jonathon, unpeeled, raw | 0.1 |
| Cherry, raw | 0.1 |
| Cherry, black, canned in syrup, drained | 0.1 |
| Cranberry, dried, sweetened | 0.1 |
| Grape, black muscatel/muscat, raw | 0.1 |
| Grape, black sultana, raw | 0.1 |
| Grape, cornichon, raw | 0.1 |
| Grape, waltham cross, raw | 0.1 |
| Grapefruit, peeled, raw | 0.1 |
| Guava, Hawaiian, raw | 0.1 |
| Kiwifruit, green (hayward), peeled, raw | 0.1 |
| Lemon, peeled, raw | 0.1 |
| Lime, peeled, raw | 0.1 |
| Mandarin, canned in syrup | 0.1 |
| Mandarin, canned in syrup, drained | 0.1 |
| Mandarin, canned in syrup, syrup only | 0.1 |
| Melon, honey dew, yellow skin, peeled, raw | 0.1 |
| Peach, yellow, unpeeled, raw | 0.1 |
| Pear, William Bartlett, unpeeled, raw | 0.1 |
| Pear, brown skin, unpeeled, raw | 0.1 |
| Persimmon, peeled, raw | 0.1 |
| Plum, unpeeled, raw | 0.1 |
| Plum, dark, canned in syrup | 0.1 |
| Plum, dark, canned in syrup, drained | 0.1 |
| Plum, dark, canned in syrup, syrup only | 0.1 |
| Raspberry, canned in syrup, syrup only | 0.1 |
| Strawberry, canned in syrup, drained | 0.1 |
| Tangerine or tangor, peeled, raw | 0.1 |
| Wax jambu, raw | 0.1 |
| Jam, berry | 0.1 |
| Cabbage, mustard, raw | 0.1 |
| Cabbage, mustard, boiled, drained | 0.1 |
| Eggplant, unpeeled, fresh, raw | 0.1 |
| Fennel, fresh, raw | 0.1 |
| Melon, bitter, fresh, raw | 0.1 |
| Mushroom, common, fresh, fried, no added fat | 0.1 |
| Mushroom, common, vitamin D enhanced, fresh, fried, no added fat | 0.1 |
| Onion, spring, fresh, raw | 0.1 |
| Tamarind, paste, pure | 0.1 |
| Tomato, whole, canned in tomato juice, drained | 0.1 |
| Wine, red, shiraz | 0.09 |
| Wine, red, cooked | 0.09 |
| Wine, red, sparkling | 0.09 |
| Wine, white, sweet dessert style | 0.09 |
| Cranberry, raw | 0.09 |
| Pear, Packham’s triumph, unpeeled, raw | 0.09 |
| Pear, green skin, unpeeled, raw | 0.09 |
| Pineapple, canned in juice, drained | 0.09 |
| Pineapple, canned in syrup, drained | 0.09 |
| Coconut, fresh, young or immature, water or juice | 0.09 |
| Wine, red | 0.08 |
| Wine, white, semillon | 0.08 |
| Wine, white, riesling | 0.08 |
| Wine, white | 0.08 |
| Wine, white, cooked | 0.08 |
| Mayonnaise, traditional (greater than 65% fat), commercial | 0.08 |
| Almond beverage, no added sugar, unfortified | 0.08 |
| Oat beverage, fluid, unfortified | 0.08 |
| Oat beverage, fluid, added calcium | 0.08 |
| Blueberry, purchased frozen | 0.08 |
| Pumpkin, jarrahdale, peeled, fresh, baked, no added fat | 0.08 |
| Wine, red, cabernet sauvignon | 0.07 |
| Wine, red, merlot | 0.07 |
| Almond beverage, added sugar & vitamins B1, B2 & B12 & Ca | 0.07 |
| Rice beverage, fluid, added calcium | 0.07 |
| Oil, linseed or flaxseed | 0.07 |
| Apple, dried | 0.07 |
| Apple, golden delicious, unpeeled, raw | 0.07 |
| Apple, granny-smith, unpeeled, raw | 0.07 |
| Apple, green skin, unpeeled, raw | 0.07 |
| Blueberry, raw | 0.07 |
| Mango, peeled, raw | 0.07 |
| Mango, pulped, canned | 0.07 |
| Orange, peeled, raw | 0.07 |
| Orange, navel, peeled, raw | 0.07 |
| Orange, valencia, peeled, raw | 0.07 |
| Pumpkin, jarrahdale, peeled, fresh, raw | 0.07 |
| Pumpkin, jarrahdale, peeled, fresh, boiled, drained | 0.07 |
| Alcoholic beverage, spirit, approximately 30% v/v, all (Brandy, Gin, Rum, Vodka and Whisky), cooked | 0.06 |
| Wine, rose | 0.06 |
| Wine, white, sauvignon blanc | 0.06 |
| Wine, white, sparkling | 0.06 |
| Wine, fortified, port | 0.06 |
| Wine, fortified, sherry, dry style (approximately 1% sugars) | 0.06 |
| Wine, fortified, sherry, sweet style (approximately 11% sugars) | 0.06 |
| Coffee, espresso, from ground coffee beans | 0.06 |
| Cordial base, blackcurrant juice, regular | 0.06 |
| Gravy, prepared from dry powder with water | 0.06 |
| Almond beverage, no added sugar, added Ca | 0.06 |
| Butter, plain, salted | 0.06 |
| Butter, plain, no added salt | 0.06 |
| Apple, red delicious, unpeeled, raw | 0.06 |
| Feijoa, raw | 0.06 |
| Mandarin, peeled, raw | 0.06 |
| Melon, watermelon, peeled, raw | 0.06 |
| Mushroom, common, fresh, raw | 0.06 |
| Mushroom, common, vitamin D enhanced, fresh, raw | 0.06 |
| Coffee, prepared from coffee mix with sugar & whitener, no added milk | 0.05 |
| Tea, green, plain, without milk | 0.05 |
| Flour, cornflour, from maize & wheat starch | 0.05 |
| Custard powder, vanilla, dry mix | 0.05 |
| Almond beverage, added sugar, unfortified | 0.05 |
| Apple, fuji, unpeeled, raw | 0.05 |
| Cherry, black, canned in syrup | 0.05 |
| Protein powder, whey based, protein >70%, unfortified, prepared with water | 0.04 |
| Juice, orange & mango, commercial | 0.04 |
| Almond beverage, added sugar & Ca | 0.04 |
| Dairy blend, butter & edible oil spread (approximately 80% fat), sodium 600 mg/100 g | 0.04 |
| Margarine spread, polyunsaturated (70% fat), reduced salt (sodium 280 mg/100 g) | 0.04 |
| Margarine spread, monounsaturated (70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols | 0.04 |
| Margarine spread, monounsaturated (greater than 65% fat) | 0.04 |
| Margarine spread, monounsaturated (greater than 65% fat), reduced salt (sodium 360 mg/100 g) | 0.04 |
| Margarine spread, monounsaturated, reduced fat (55% fat) & salt (sodium 380 mg/100 g) | 0.04 |
| Margarine spread, monounsaturated, reduced fat (less than 65% fat) | 0.04 |
| Margarine spread, monounsaturated, olive oil blend (65% fat), reduced salt (sodium 360 mg/100 g) | 0.04 |
| Margarine spread, monounsaturated (65% fat), rice bran oil, fortified | 0.04 |
| Oil, canola | 0.04 |
| Grape, green, raw | 0.04 |
| Strawberry, canned in syrup | 0.04 |
| Juice, orange, commercial | 0.03 |
| Sauce, barbecue, commercial | 0.03 |
| Sauce, cranberry, commercial | 0.03 |
| Ice confection, stick or tub, fruit juice or fruit flavoured | 0.03 |
| Coconut beverage, unfortified | 0.03 |
| Coconut beverage, added Ca | 0.03 |
| Dairy blend, butter & edible oil spread (approximately 80% fat), reduced salt (sodium 400 mg/100 g) | 0.03 |
| Apple, royal gala, unpeeled, raw | 0.03 |
| Apple, red skin, unpeeled, raw | 0.03 |
| Alcoholic beverage, spirit, approximately 40% v/v, all (Brandy, Gin, Rum, Vodka and Whisky) | 0.02 |
| Coffee, long black, from ground coffee beans | 0.02 |
| Cordial, blackcurrant juice, regular, recommended dilution | 0.02 |
| Juice, apple, commercial, added vitamin C | 0.02 |
| Water, coconut, commercial | 0.02 |
| Tapioca, pearl or seed style, boiled, no added fat or salt | 0.02 |
| Flour, cornflour, from maize starch | 0.02 |
| Margarine spread, polyunsaturated (70% fat) | 0.02 |
| Apple, pink lady, unpeeled, raw | 0.02 |
| Vanilla, artificial or imitation | 0.01 |
| Cider, apple (alcohol approximately 4-5% v/v) | 0.01 |
| Coffee, black, from instant coffee powder | 0.01 |
| Coffee, black, from instant coffee powder, decaffeinated | 0.01 |
| Fruit drink, orange juice | 0.01 |
| Juice, apple & blackcurrant, commercial | 0.01 |
| Tea, regular, black, brewed from leaf or teabags, without milk | 0.01 |
| Ice confection, stick, water-based, various flavours | 0.01 |
| Ghee, clarified butter | 0.01 |
| Oil, blend of monounsaturated vegetable oils | 0.01 |
| Oil, blend of polyunsaturated vegetable oils | 0.01 |
| Oil, grapeseed | 0.01 |
| Oil, olive | 0.01 |
| Oil, rice bran | 0.01 |
| Oil, sunflower | 0.01 |
| Oil, vegetable | 0.01 |
| Dripping, beef | 0.01 |
| Lolly, jelly varieties | 0.01 |
| Baking soda (bicarbonate), dry powder | 0 |
| Beer, high alcohol (5% v/v & above) | 0 |
| Beer, full strength (alcohol 4-4.9% v/v) | 0 |
| Beer, full strength (alcohol 4-4.9% v/v), carbohydrate modified | 0 |
| Beer, mid-strength (alcohol 3-3.9% v/v) | 0 |
| Beer, light (alcohol 1-2.9% v/v) | 0 |
| Cordial base, 25% citrus fruit juice, regular | 0 |
| Cordial, 25% citrus fruit juice, regular, recommended dilution | 0 |
| Cordial base, 40% citrus fruit juice, regular | 0 |
| Cordial, 40% citrus fruit juice, regular, recommended dilution | 0 |
| Fruit drink, apple juice | 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 |
| Soft drink, fruit flavours | 0 |
| Soft drink, fruit flavours, intense sweetened or diet | 0 |
| Kombucha, flavoured, added juice or intense sweeteners | 0 |
| Tea, decaffeinated, black, brewed from leaf or teabags, without milk | 0 |
| Water, bottled, still | 0 |
| Water, tap | 0 |
| Water, soda | 0 |
| Flour, arrowroot | 0 |
| Dressing, French or Italian, regular fat, commercial | 0 |
| Dressing, thousand island, regular fat, commercial | 0 |
| Mayonnaise, low fat, commercial | 0 |
| Vinegar (except balsamic vinegar) | 0 |
| Oil, almond | 0 |
| Oil, cottonseed | 0 |
| Oil, copha | 0 |
| Oil, mustard seed | 0 |
| Oil, macadamia | 0 |
| Oil, palm | 0 |
| Oil, soybean | 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 |
| Pineapple, canned in pineapple juice | 0 |
| Pineapple, canned in syrup | 0 |
| Quandong, fruit, flesh | 0 |
| Strawberry, canned in syrup, syrup only | 0 |
| Lime, native, fruit | 0 |
| Plum, davidson (native), flesh | 0 |
| Soup, chicken & noodle, cup of soup, prepared from instant dry mix with water | 0 |
| Chutney or relish, commercial | 0 |
| Jam, stone fruit | 0 |
| Jam, plum | 0 |
| Marmalade, orange | 0 |
| Glucose, liquid or syrup | 0 |
| Sugar, brown | 0 |
| Sugar, raw | 0 |
| Sugar, white, granulated or lump | 0 |
| Sugar, white, icing | 0 |
| Sugar, white, icing mixture | 0 |
| Syrup, golden | 0 |
| Jelly crystals, sugar sweetened, all flavours | 0 |
| Jelly, sugar sweetened, all flavours, prepared | 0 |
| Lolly, mint flavoured, sugar sweetened | 0 |
| Gherkin, pickled, drained, commercial | 0 |
Factors that inhibit zinc absorption
Iron, tin, phytate in cereals and legumes, and soy protein inhibit zinc absorption4,5.
Optimal zinc levels and testing
Lab reference ranges of zinc are around 11-22 umol/L (72-144 μg/dL), with optimal levels being 16-17 umol/L (105-111 μg/dL).
Plasma zinc is a more sensitive test than serum zinc. Always do zinc tests in a fasting state, as zinc levels will rise in a fed state.
Best zinc supplement type and dose
A more bioavailable type of zinc to supplement with is zinc picolinate6. A reasonable guide is to supplement with 25mg for three months, then retest.
If results are still lower than optimal, or the starting point is very low, increase the dose up to 50mg daily, then retest after three months. Zinc supplementation may be required as underlying health concerns are addressed.
Avoid taking zinc with iron supplements or tin, as they both inhibit zinc absorption5. Test zinc alongside copper to test for ratios – they should be about equal, with zinc winning a little bit.
Increase zinc-rich foods. While not everyone has access to high-quality fresh seafood, as a marker, oysters have up to 10 times the zinc of a piece of steak!
References
- 1.Gondal AH. A Detailed Review Study of Zinc Involvement in Animal, Plant and Human Nutrition. Ind J Pure App Biosci. Published online April 30, 2021:262-271. doi:10.18782/2582-2845.8652
- 2.Deshpande J, Joshi M, Giri P. Zinc: The trace element of major importance in human nutrition and health. Int J Med Sci Public Health. Published online 2013:1. doi:10.5455/ijmsph.2013.2.1-6
- 3.Lim K, Riddell L, Nowson C, Booth A, Szymlek-Gay E. Iron and Zinc Nutrition in the Economically-Developed World: A Review. Nutrients. Published online August 13, 2013:3184-3211. doi:10.3390/nu5083184
- 4.Mesías M, Seiquer I, Navarro MP. Consumption of highly processed foods: Effects on bioavailability and status of zinc and copper in adolescents. Food Research International. Published online January 2012:184-190. doi:10.1016/j.foodres.2011.09.030
- 5.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
- 6.Barrie SA, Wright JV, Pizzorno JE, Kutter E, Barron PC. Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans. Agents and Actions. Published online June 1987:223-228. doi:10.1007/bf01974946
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Unique, comprehensive BV, AV and 'mystery bad vag' treatment guide, one-of-a-kind system, with effective, innovative treatments.
Jessica is a degree-qualified naturopath (BHSc) specialising in vulvovaginal health and disease, based in Melbourne, Australia.
Jessica is the owner and lead naturopath of My Vagina, and is a member of the:
- International Society for the Study of Vulvovaginal Disease (ISSVD)
- International Society for the Study of Women's Sexual Health (ISSWSH)
- National Vulvodynia Association (NVA) Australia
- New Zealand Vulvovaginal Society (ANZVS)
- Australian Traditional Medicine Society (ATMS)