Foods Highest in C12

Top 50 Australian foods ranked by c12 content per 100g, sourced from the AFCD.

#	Food	Group	g/100g
1	Oil, coconut	Fats and oils	46.0
2	Oil, copha	Fats and oils	44.4
3	Coconut, grated & desiccated	Seed and nut products and dishes	29.9
4	Banana chip	Fruit products and dishes	15.2
5	Coconut, fresh, mature fruit, flesh	Seed and nut products and dishes	15.0
6	Chocolate, compound, cooking	Confectionery and cereal/nut/fruit/seed bars	13.5
7	Cheese, hard, dairy alternative	Dairy & meat substitutes	9.6
8	Cream, imitation (non-dairy)	Milk products and dishes	9.4
9	Coconut, cream, regular fat	Seed and nut products and dishes	9.0
10	Bar, honeycomb centre, milk chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	7.0
11	Popcorn, commercial, butter flavoured, salted	Snack foods	6.0
12	Coconut, milk, canned, regular fat	Seed and nut products and dishes	6.0
13	Coffee mix, with beverage whitener & sugar, dry powder	Non-alcoholic beverages	5.7
14	Bar, coconut cream centre, milk chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	5.7
15	Bar, cherry & coconut centre, dark chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	4.9
16	Bar, snack, oat based, baked	Confectionery and cereal/nut/fruit/seed bars	4.2
17	Yoghurt, coconut based, flavoured	Dairy & meat substitutes	4.2
18	Slice, brownie, chocolate, without nuts, commercial	Cereal based products and dishes	4.1
19	Bar, muesli, plain or with dried fruit, yoghurt-coated	Confectionery and cereal/nut/fruit/seed bars	3.9
20	Biscuit, sweet, Anzac style, commercial	Cereal based products and dishes	3.6
21	Coconut, milk, canned, reduced fat	Seed and nut products and dishes	3.6
22	Butter, plain, reduced salt	Fats and oils	3.2
23	Butter, plain, salted	Fats and oils	3.2
24	Butter, plain, no added salt	Fats and oils	3.2
25	Margarine spread, polyunsaturated (~70% fat), reduced salt (sodium 280 mg/100 g)	Fats and oils	3.1
26	Cake, lamington, unfilled	Cereal based products and dishes	3.0
27	Margarine spread, monounsaturated (~70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols	Fats and oils	3.0
28	Meat alternative, protein (soy/wheat/pea) base, cooked	Dairy & meat substitutes	2.9
29	Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)	Fats and oils	2.6
30	Coconut, fresh, young or immature, flesh	Seed and nut products and dishes	2.6
31	Margarine spread, monounsaturated (>65% fat)	Fats and oils	2.4
32	Meat alternative, protein (soy/wheat/pea) base, as purchased	Dairy & meat substitutes	2.3
33	Meat alternative, protein (soy/wheat/pea) base, added vitamins & minerals, as purchased	Dairy & meat substitutes	2.3
34	Margarine spread, monounsaturated, reduced fat (~55%) & salt (sodium 380 mg/100 g)	Fats and oils	2.2
35	Caramels, soft & hard	Confectionery and cereal/nut/fruit/seed bars	2.2
36	Margarine spread, polyunsaturated (~70% fat)	Fats and oils	1.9
37	Dairy blend, butter & edible oil spread (~80% fat), reduced salt (sodium 400 mg/100 g)	Fats and oils	1.9
38	Bar, snack, with >35% nuts, added protein	Confectionery and cereal/nut/fruit/seed bars	1.8
39	Bar, muesli, plain or with dried fruit, chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	1.7
40	Dairy blend, butter & edible oil spread (~80% fat), sodium 600 mg/100 g	Fats and oils	1.7
41	Breakfast cereal, whole wheat, biscuit, bran, added vitamins & minerals (Sanitarium Weet-Bix Hi-Bran)	Cereals and cereal products	1.5
42	Snack ball, date based	Confectionery and cereal/nut/fruit/seed bars	1.5
43	Cake, mud, dark chocolate, commercial, chocolate ganache icing	Cereal based products and dishes	1.4
44	Margarine spread, monounsaturated, reduced fat (<65%)	Fats and oils	1.4
45	Cheese, goat, firm	Milk products and dishes	1.4
46	Cream, thickened, regular fat (~35%)	Milk products and dishes	1.3
47	Cheese, cream, plain	Milk products and dishes	1.2
48	Bar, muesli, with nuts	Confectionery and cereal/nut/fruit/seed bars	1.2
49	Cheese, cheddar, natural, regular fat	Milk products and dishes	1.2
50	Cream, sour, regular fat	Milk products and dishes	1.2

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where c12 value is zero or not measured.