The official
numbers.
Eleven rankings drawn from the 2025 Ciqual table by ANSES, the French reference for food composition: for each nutrient, the everyday foods that provide the most per 100 g, with the method and the source.
Foods high in protein: ranked by France's official Ciqual table
Top: Egg white, powder (81.1 g per 100 g)
See the ranking →Foods high in iron: ranked by France's official Ciqual table
Top: Dark chocolate, no added sugars, with sweetener(s), bar (22.8 mg per 100 g)
See the ranking →Foods high in magnesium: ranked by France's official Ciqual table
Top: Hemp, seed, hulled (700 mg per 100 g)
See the ranking →Foods high in calcium: ranked by France's official Ciqual table
Top: Milk powder, skimmed (1,260 mg per 100 g)
See the ranking →Foods high in fiber: ranked by France's official Ciqual table
Top: Chia, seed, dried (34.4 g per 100 g)
See the ranking →Foods high in omega-3: ranked by France's official Ciqual table
Top: Cod liver, canned, drained (7.14 g per 100 g)
See the ranking →Foods high in vitamin D: ranked by France's official Ciqual table
Top: Cod liver, canned, drained (54.3 µg per 100 g)
See the ranking →Foods high in vitamin C: ranked by France's official Ciqual table
Top: Acerola, flesh and skin, pitted, raw (Martinique) (2,850 mg per 100 g)
See the ranking →Foods high in vitamin B12: ranked by France's official Ciqual table
Top: Liver, heifer, cooked (83.1 µg per 100 g)
See the ranking →Foods high in potassium: ranked by France's official Ciqual table
Top: Tomato, dried (3,430 mg per 100 g)
See the ranking →Foods high in zinc: ranked by France's official Ciqual table
Top: Beef, knuckle, boiled/cooked in water (11 mg per 100 g)
See the ranking →Data source: Anses. 2025. Ciqual French food composition table (version of 3 November 2025), CC BY 4.0 licence. Ranking and layout: Ecleptic.