Nutrient table

Nutrient tables

For 18 nutrients, the foods that supply the most – per portion, per 100 g, from plants and by nutrient density. All values from the German Food Code and Nutrient Data Base (BLS 4.0).

Minerals, protein and fiber

Foods high in protein

Top per portion: Pork hindshank (hock) fried without fat (oven), Sheep foreshank, Soya bean mature

Foods high in fiber

Top per portion: Soya bean mature, Mixed mushrooms dried, Oyster mushroom dried

Foods high in iron

Top per portion: Goose liver, Duck liver, Beef spleen

Foods high in magnesium

Top per portion: Soya bean mature, Chard/leaf beet, Maize raw

Foods high in calcium

Top per portion: Stinging nettle stewed, Curly kale deep-frozen, Halloumi cheese baked

Foods high in potassium

Top per portion: Soya bean mature, Softshell clam raw, Chanterelle dried

Foods high in zinc

Top per portion: European oyster grilled, Sheep foreshank, Beef neck/chuck

Foods high in iodine

Top per portion: Haddock raw, Grey mullet fried without fat (pan), Common mussel raw

Foods high in selenium

Top per portion: Grenadier raw, Tuna canned, Grey mullet raw

Vitamins and omega-3

Foods high in vitamin D

Top per portion: Cod liver canned, Eel smoked, Chanterelle dried

Foods high in vitamin B12

Top per portion: Sheep liver, Mutton kidney, Beef liver

Foods high in folate

Top per portion: Goose liver, Duck liver, Chicken liver

Foods high in vitamin C

Top per portion: Acerola juice, Acerola raw, Sea buckthorn berry juice

Foods high in vitamin A

Top per portion: Veal liver, Beef liver, Duck liver

Foods high in vitamin E

Top per portion: Wheat germ oil, Cod liver canned, Eel raw

Foods high in vitamin K

Top per portion: Curly kale deep-frozen, Chard/leaf beet, Spinach boiled

Foods high in vitamin B6

Top per portion: Lobster deep-frozen, Soya bean mature, Pork hindshank (hock) raw

Foods high in omega-3

Top per portion: Cod liver canned, Linseed oil, Mackerel smoked

Full methodology →

How much of it do you actually eat?

A table tells you what is in a food. How much of it reaches your day only a diary shows: NutriSpy turns each meal – a sentence, a photo or a barcode – into nutrients and puts your day next to the reference values.

Home · All nutrient tables · Full methodology · All topics

These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy