All Food Sources

30g / small handful (~23 almonds)

~100g / half a medium avocado

~14g / 1 tbsp

~10g / a small handful of fresh leaves

30g / ~6 nuts

30g / small handful

~100g cooked

30g / ~3 roasted nuts

30g / ~2-3 tbsp

30g / small handful of flesh or dried flakes

~150g / 1 cup kernels or 1 large ear

~150g / 1 cup cooked

2 large eggs

30g / ~3 tbsp (best ground)

250 ml / 1 cup

~160g / 1 cup cooked

~9g / ~3 cloves

30g / ~10 cooked nuts

~14g / 1 tbsp

30g / ~20 nuts

~21g / 1 tbsp

~175g / 1 cup cooked

~50g / a small side portion

200g / 1 cup cooked

30g / small handful

30g / ~10-12 nuts

~10g / a small handful of fresh leaves

~18g / 1 tbsp

~14g / 1 tbsp

~80g / half a medium onion

30g / small handful

30g / ~19 halves

~10g fresh, or ~1 cup brewed as tea

30g / ~2-3 tbsp

30g / ~49 kernels

~150g / 1 medium potato

30g / 2 tbsp

~130g / 1 medium

~150g / 1 cup cooked

140g / 5 oz fillet

~50g / a small side portion

~10g dried (such as nori or wakame)

~14g / 1 tbsp

30g / ~3 tbsp

180g / 1 cup cooked

30g / ~3 tbsp

~130g / 1 medium sweet potato

~100g cooked pearls or ~30g dry flour

~3g / 1 tsp dried or a few fresh sprigs

30g / ~14 halves

~100g cooked