Foods Highest in C20

Top 50 Australian foods ranked by c20 content per 100g, sourced from the AFCD.

#	Food	Group	g/100g
1	Nut, macadamia, raw, unsalted	Seed and nut products and dishes	1.9
2	Oil, macadamia	Fats and oils	1.9
3	Oil, peanut	Fats and oils	1.2
4	Oil, rice bran	Fats and oils	0.86
5	Oil, hemp	Fats and oils	0.75
6	Peanut butter, smooth & crunchy, added sugar & salt	Seed and nut products and dishes	0.51
7	Peanut butter, smooth & crunchy, no added sugar or salt	Seed and nut products and dishes	0.50
8	Nut, peanut, with skin, roasted, with oil, salted	Seed and nut products and dishes	0.48
9	Nut, peanut, without skin, roasted, with oil, unsalted	Seed and nut products and dishes	0.48
10	Oil, blend of polyunsaturated vegetable oils	Fats and oils	0.48
11	Nut, peanut, without skin, roasted, with oil, salted	Seed and nut products and dishes	0.48
12	Oil, vegetable	Fats and oils	0.48
13	Oil, blend of monounsaturated vegetable oils	Fats and oils	0.48
14	Oil, canola	Fats and oils	0.46
15	Chicken, separable fat, composite, baked or roasted, no added fat	Meat, poultry and game products and dishes	0.44
16	Nut, peanut, with skin, raw, unsalted	Seed and nut products and dishes	0.43
17	Oil, olive	Fats and oils	0.43
18	Seed, hemp, dried	Seed and nut products and dishes	0.39
19	Fat, solid, vegetable oil based	Fats and oils	0.38
20	Oil, soybean	Fats and oils	0.38
21	Oil, sesame	Fats and oils	0.38
22	Oil, maize	Fats and oils	0.38
23	Margarine spread, monounsaturated (~70% fat), reduced salt (sodium 350 mg/100 g), added phytosterols	Fats and oils	0.36
24	Chocolate, dark, high cocoa solids	Confectionery and cereal/nut/fruit/seed bars	0.31
25	Dairy blend, butter & edible oil spread (~80% fat), sodium 600 mg/100 g	Fats and oils	0.31
26	Oil, safflower	Fats and oils	0.29
27	Chocolate, white	Confectionery and cereal/nut/fruit/seed bars	0.29
28	Chocolate, dark, no added sugar	Confectionery and cereal/nut/fruit/seed bars	0.29
29	Chicken, separable fat, composite, cooked, no added fat	Meat, poultry and game products and dishes	0.28
30	Margarine spread, monounsaturated (>65% fat)	Fats and oils	0.27
31	Mustard powder	Miscellaneous	0.26
32	Mayonnaise, traditional (>65% fat), commercial	Savoury sauces and condiments	0.24
33	Chicken, separable fat, composite, raw	Meat, poultry and game products and dishes	0.24
34	Confectionery, peanut, chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	0.24
35	Confectionery, dried fruit & nuts, chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	0.23
36	Oil, sunflower	Fats and oils	0.23
37	Margarine spread, monounsaturated (>65% fat), reduced salt (sodium 360 mg/100 g)	Fats and oils	0.23
38	Dairy blend, butter & edible oil spread (~80% fat), reduced salt (sodium 400 mg/100 g)	Fats and oils	0.22
39	Margarine spread, monounsaturated, reduced fat (<65%)	Fats and oils	0.22
40	Chocolate, milk, fondant or caramel filled	Confectionery and cereal/nut/fruit/seed bars	0.21
41	Margarine spread, monounsaturated, reduced fat (~55%) & salt (sodium 380 mg/100 g)	Fats and oils	0.20
42	Nut, pine, raw, unsalted	Seed and nut products and dishes	0.20
43	Nut, cashew, raw, unsalted	Seed and nut products and dishes	0.19
44	Dripping, beef	Fats and oils	0.19
45	Bar, wafer & cream layers, chocolate-coated	Confectionery and cereal/nut/fruit/seed bars	0.18
46	Nut, cashew, roasted, unsalted	Seed and nut products and dishes	0.18
47	Bar, snack, with >35% nuts, added protein	Confectionery and cereal/nut/fruit/seed bars	0.18
48	Nut, cashew, roasted, salted	Seed and nut products and dishes	0.18
49	Biscuit, sweet, biscuit base, mint filling, chocolate-coated	Cereal based products and dishes	0.17
50	Cocoa powder	Non-alcoholic beverages	0.17

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 c20 value is zero or not measured.