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.