If you’re looking to minimise or maximise your phyto-oestrogen intake, this foods list will help you make diet decisions.
For more information on phytoestrogens, see Understanding and using phytoestrogens in food.
| Plant species (Common name) | μg/100 g dry weight | Levels |
|---|---|---|
| Plum | 5 | Very Low |
| Wheat (white meal) | 8 | Very Low |
| Banana | 10 | Very Low |
| Apple | 12 | Very Low |
| Oatmeal | 13 | Very Low |
| Potato (peeled) | 16 | Very Low |
| Lentil | 23 | Very Low |
| Pea | 27 | Very Low |
| Cabbage | 33 | Very Low |
| Tritacle (meal) | 35 | Very Low |
| Wheat (wholegrain) | 36 | Very Low |
| Cabbage, Turnip-rooted | 43 | Very Low |
| Poppy seed | 51 | Very Low |
| Tritacle (wholegrain, wheat variant) | 52 | Very Low |
| Barley (wholegrain) | 80 | Low |
| Barley bran | 85 | Low |
| Onion | 91 | Low |
| Pistachio nut | 96 | Low |
| Beetroot | 100 | Low |
| Almond | 111 | Low |
| Cauliflower | 111 | Low |
| Rye meal (wholegrain) | 112 | Low |
| Wheat bran | 121 | Low |
| Hazelnut | 123 | Low |
| Paprika | 124 | Low |
| Rasberry | 139 | Low |
| Sharon | 145 | Low |
| Cabbage, Red | 160 | Low |
| Red currant | 165 | Low |
| Walnut | 173 | Low |
| Oat bran | 179 | Low |
| Witloof/Endive | 190 | Low |
| Cloudberry | 203 | Moderate |
| Caraway seed | 235 | Moderate |
| Chickpea/Garbanzo bean | 250 | Moderate |
| Black-eyed pea/Cow pea | 255 | Moderate |
| Cashew nut | 261 | Moderate |
| Rye bran | 299 | Moderate |
| Black gram bean | 361 | Moderate |
| Carrot (skin on) | 370 | Moderate |
| Garlic | 380 | Moderate |
| Kidney bean | 396 | Moderate |
| Black currant | 398 | Moderate |
| Peanut | 420 | Moderate |
| Broccoli | 451 | Moderate |
| American groundnut (potato bean) | 511 | Moderate |
| Pigeon pea | 517 | High |
| Clover seed | 518 | High |
| Zuccini (skin on) | 817 | High |
| Blueberry | 835 | High |
| Sesame seed | 852 | High |
| Cranberry | 1054 | High |
| Strawberry | 1210 | High |
| Lingonberry | 1510 | High |
| Tea, Yellow label tea-bag | 2591 | Very High |
| Sunflower seed | 2600 | Very High |
| Tea, Earl Grey tea (Oriental tea mixture) | 3212 | Very High |
| Kudzu leaf | 3371 | Very High |
| Tea, Pure Lapsang Souchong tea (China) | 3520 | Very High |
| Tea, China Gunpowder | 3672 | Very High |
| Pumpkin (peeled) | 3874 | Very High |
| Tea, Japan Sencha Green tea | 4075 | Very High |
| Tea, Nippon Sencha Green tea | 5565 | Very High |
| Tea, Prince of Wales, tea-bag | 5768 | Very High |
| Tea, China Green tea | 5965 | Very High |
| Tea, Green | 8000 | Very High |
| Black tea | 8500 | Very High |
| Soy bean | 88843 | Extremely High |
| Kudzu root | 197631 | Extremely High |
| Flaxseed | 370987 | Extremely High |
| Flaxseed (crushed) | 547300 | Extremely High |
References1,2
- 1.Mazur W, Adlercreutz H. Naturally occurring oestrogens in food. Pure and Applied Chemistry. Published online September 1, 1998:1759-1776. doi:10.1351/pac199870091759
- 2.Bacciottini L, Falchetti A, Pampaloni B, Bartolini E, Carossino A, Brandi M. Phytoestrogens: food or drug? Clin Cases Miner Bone Metab. 2007;4(2):123-130. https://www.ncbi.nlm.nih.gov/pubmed/22461212
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