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: (Lignans/Estrogen)
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: (Lignans/Estrogen)
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: (Lignans/Estrogen)
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.