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PhytoEstrogen Food Sources

Phytoestrogen food sources
Phytoestrogen content (mcg/100g aprox. 4 ounces)

      

  • Flax seed 379,380
  • Soy beans  103,920   
  • Tofu  27,150.1   
  • Soy yogurt  10,275 
  • Sesame seed  8008.1   
  • Flax  bread  7540   
  • Multigrain bread  4798.7   
  • Soy milk  2957.2   
  • Hummus 993   
  • Garlic 603.6 
  • Mung bean sprouts  495.1   
  • Dried apricots  444.5   
  • Alfalfa  sprouts  441.4   
  • Dried dates  329.5   
  • Sunflower  seed  216   
  • Chestnuts 210.2   
  • Olive Oil  180.7
  • Almonds 131.1   
  • Green bean  105.8   
  • Peanuts 34.5   
  • Onion 32   
  • Blueberry 17.5   
  • Corn 9   
  • Coffee, regular  6.3   
  • Watermelon 2.9 
  •  Milk, cow  1.2         


Food  Items

Lignan content (mcg/100g)
Total phytoestrogen (mcg/100g)

 

Vegetables: (Lignans/Estrogen) 

  •  Bean Sprouts:  2.0 / 789.6   
  • Garlic:  583.2 / 603.6   
  • Winter Squash: 113.3 / 113.7   
  • Green Beans: 66.8 / 105.8   
  • Collards 97.8 / 101.3   
  • Broccoli 93.9 / 94.1   
  • Cabbage 79.1 / 80  

         

Fruits: (Lignans/Estrogen)   

  • Dried prunes  177.5 / 183.5   
  • Peaches 61.8 / 64.5   
  • Strawberry 48.9 / 51.6   
  • Rasberry 37.7 / 47.6   
  • Watermelon 2.9 / 2.9      


Nuts and other legume seeds: (L/E) 

  • Pistachios 198.9 / 382.5   
  • Chestnuts 186.6 / 210.2   
  • Walnuts 85.7 / 139.5   
  • Cashews 99.4 / 121.9  
  • Hazel Nuts  77.1 / 107.5   
  • Lentils 26.6 / 36.5    


Beverages: (L/E)       

  • Wine, red  37.3 / 53.9  
  • Tea, green  12 / 13 
  • Wine, white  8 / 12.7  
  • Tea, black  8.1 / 8.9   
  • Coffee, decaf  4.8 / 5.5   
  • Beer 1.1 / 2.7       

    

Other: (L/E)      

  • Black bean soup  10.5 / 5330.3
  • Black licorice  415.1 / 862.7  
  •  Bread, rye  142.9 / 146.3           


Phytoestrogen data source:
Thompson, L. U., Boucher, B. A., Lui, Z., Cotterchio, M., and Kreiger, N. 2006. Phytoestrogen content of foods consumed in Canada, including isoflavones, lignans and coumestan.  Nutrition and Cancer, 54(2), 184-201. 


Additional references:
Cassidy A. Potential risks and benefits of phytoestrogen- rich diets.Int J Vitam Nutr Res. 2003 Mar;73(2):120-6. 

Ganry O. Phytoestrogens and prostate cancer risk. Prev Med. 2005 Jul;41(1):1-6.