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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: (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. 

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