What Foods Are High In Inositol?
The table below is from one of the most commonly cited research studies on the inositol content in food. It was published a by Clements & Darnell in 1980 after testing 487 foods using Gas-liquid chromatography. It is the most definitive list of high inositol foods.
So what foods are high in Inositol?
- fresh fruits, eg citrus and rock melon/ cantaloupe
- beans, eg pinto beans, kidney beans and peas.
- grains, eg bran
- nuts eg almonds (or peanut butter).
What was really interesting was designing a high myo-inositol rich diet to around 1800 calories per day yielded only 1.2 grams of inositol. That is way less than the 4g per day recommended for women with PCOS.
Here is the detail.
Foods Containing Inositol
Food | Serving Size | Serving Weight (g) | Inositol mg/g | Inositol mg/serving |
Milk exchange | ||||
Chocolate milk, low fat | 1 C | 240 | 0.19 | 45.6 |
Yogurt, strawberry | 1 C | 240 | 0.16 | 38.4 |
Yogurt, red raspberry | 1 C | 240 | 0.16 | 38.4 |
Yogurt, coffee | 1 C | 240 | 0.09 | 21.6 |
Yogurt, vanilla | 1 C | 240 | 0.09 | 21.6 |
Yogurt, boysenberry | 1 C | 240 | 0.07 | 16.8 |
Yogurt, plain | 1 C | 240 | 0.06 | 14.4 |
Skim milk | 1 C | 240 | 0.04 | 9.6 |
Whole milk, 4% butterfat | 1 C | 240 | 0.04 | 9.6 |
Sweetened condensed milk | 1 T | 20 | 0.26 | 5.2 |
Buttermilk, cultured | 1 C | 240 | 0.01 | 2.4 |
Food | Serving Size | Serving Weight (g) | Inositol mg/g | Inositol mg/serving |
Vegetables | ||||
Beans, green shelled, fresh | 1/2 Cup | 100 | 1.93 | 193 |
Beans, pole, frozen | 1/2 Cup | 100 | 1.75 | 175 |
Beans, wax, canned | 1/2 Cup | 100 | 1.44 | 144 |
Artichoke, fresh | 1 Bud | 200 | 0.6 | 120 |
Okra, canned | 1/2 Cup | 100 | 1.17 | 117 |
Artichoke heart, canned, SFa | 1/2 Cup | 100 | 1.16 | 116 |
Beans, green, fresh | 1/2 Cup | 100 | 1.05 | 105 |
Beans, green French style, canned | 1/2 Cup | 100 | 0.87 | 87 |
Eggplant, fresh | 1/2 Cup | 100 | 0.84 | 84 |
Eggplant, canned | 1/2 Cup | 100 | 0.84 | 84 |
Brussel sprouts, frozen | 1/2 Cup | 100 | 0.81 | 81 |
Artichoke, frozen | 1 Bud | 100 | 0.8 | 80 |
Cabbage, savory, fresh | 1/2 Cup | 100 | 0.7 | 70 |
Asparagus spears, SF, canned | 1/2 Cup | 100 | 0.68 | 68 |
Pepper, banana, fresh | 2 Pods | 50 | 1.35 | 67.5 |
Squash, hubbard, fresh | 1/2 Cup | 100 | 0.66 | 66 |
Greens, collard, fresh | 1/2 Cup | 100 | 0.64 | 64 |
Tomato, juice, canned | 1/2 Cup | 120 | 0.48 | 57.6 |
Pepper, green bell, fresh | 1/2 Cup | 100 | 0.57 | 57 |
Beans, green French style, frozen | 1/2 Cup | 100 | 0.55 | 55 |
Beans, green, frozen | 1/2 Cup | 100 | 0.55 | 55 |
Tomato, fresh | 1/2 Cup | 100 | 0.54 | 54 |
Squash, zucchini, fresh | 1/2 Cup | 100 | 0.53 | 53 |
Beans, green, canned | 1/2 Cup | 100 | 0.51 | 51 |
Beans, snap, frozen | 1/2 Cup | 100 | 0.49 | 49 |
Tomato sauce | 1/4 Cup | 60 | 0.81 | 48.6 |
Tomato puree | 1/4 Cup | 60 | 0.77 | 46.2 |
Eggplant, frozen | 1/2 Cup | 100 | 0.44 | 44 |
Poke salad, fresh | 1/2 Cup | 100 | 0.43 | 43 |
Beans, with pork, canned | 1/4 Cup | 50 | 0.86 | 43 |
Greens, turnip, fresh | 1/2 Cup | 100 | 0.43 | 43 |
Tomato, cherry, fresh | 1/2 Cup | 100 | 0.41 | 41 |
Tomato, California, canned | 1/2 Cup | 100 | 0.4 | 40 |
Tomato, whole, canned | 1/2 Cup | 100 | 0.38 | 38 |
Asparagus, white, canned | 1/2 Cup | 100 | 0.38 | 38 |
Okra, fried. SF | 1/2 Cup | 100 | 0.37 | 37 |
Beans. Italian, canned | 1/2 Cup | 100 | 0.35 | 35 |
V8 juice | 1/2 Cup | 120 | 0.29 | 34.8 |
Tomatoes, chopped, canned | 1/2 Cup | 100 | 0.34 | 34 |
Okra, fresh | 1/2 Cup | 100 | 0.33 | 33 |
Squash, yellow, fresh | 1/2 Cup | 100 | 0.32 | 32 |
Broccoli, fresh | 1/2 Cup | 100 | 0.3 | 30 |
Peppers, Jalapeno. canned | 1/2 Cup | 100 | 0.3 | 30 |
Greens, collard, canned | 1/2 Cup | 100 | 0.3 | 30 |
Mushrooms, sliced, canned | 1/2 Cup | 100 | 0.29 | 29 |
Asparagus, green, fresh | 1/2 Cup | 100 | 0.29 | 29 |
Pepper, green bell, frozen | 1/2 Cup | 100 | 0.29 | 29 |
Asparagus, green spears, canned | 1/2 Cup | 100 | 0.28 | 28 |
Okra, whole, frozen | 1/2 Cup | 100 | 0.28 | 28 |
Cabbage. Chinese, fresh | 1/2 Cup | 100 | 0.27 | 27 |
Tomato juice, canned. SF | 1/2 Cup | 120 | 0.22 | 26.4 |
Okra, cut, frozen | 1/2 Cup | 100 | 0.26 | 26 |
Spinach, canned | 1/2 Cup | 100 | 0.25 | 25 |
Squash, yellow, frozen | 1/2 Cup | 100 | 0.25 | 25 |
Mushrooms, stems and pieces, canned | 1/2 Cup | 100 | 0.24 | 24 |
Greens, mustard, fresh | 1/2 Cup | 100 | 0.23 | 23 |
Lettuce, red leaf | 1/2 Cup | 100 | 0.22 | 22 |
Cabbage, white, fresh | 1/2 Cup | 100 | 0.21 | 21 |
Lettuce salad, tossed | 1 C | 100 | 0.18 | 18 |
Cauliflower, fresh | 1/2 Cup | 100 | 0.18 | 18 |
Greens, mustard, frozen | 1/2 Cup | 100 | 0.17 | 17 |
Squash, green, fresh | 1/2 Cup | 100 | 0.17 | 17 |
Lettuce. Romaine | 1/2 Cup | 100 | 0.17 | 17 |
Greens, collard. frozen | 1/2 Cup | 100 | 0.16 | 16 |
Tomato paste | 2 T | 30 | 0.51 | 15.3 |
Cauliflower, frozen | 1/2 Cup | 100 | 0.15 | 15 |
Cucumber, fresh | 1/2 Cup | 100 | 0.15 | 15 |
Asparagus, green, frozen | 1/2 Cup | 100 | 0.15 | 15 |
Greens, turnip, canned | 1/2 Cup | 100 | 0.12 | 12 |
Broccoli. SF | 1/2 Cup | 100 | 0.12 | 12 |
Greens, collard, SF | 1/2 Cup | 100 | 0.12 | 12 |
Avocado | 1/8 | 25 | 0.46 | 11.5 |
Lettuce, Endive | 1/8 Head | 100 | 0.11 | 11 |
Sauerkraut, canned | 1/2 Cup | 100 | 0.11 | 11 |
Broccoli, frozen | 1/2 Cup | 100 | 0.11 | 11 |
Tomato aspic, SF | 1/2 Cup | 100 | 0.1 | 10 |
Radish, red, fresh | 1/2 Cup | 100 | 0.1 | 10 |
Greens, mustard, canned | 1/2 Cup | 100 | 0.09 | 9 |
Cabbage, purple, fresh | 1/2 Cup | 100 | 0.09 | 9 |
Mushrooms, fresh | 1/2 Cup | 100 | 0.09 | 9 |
Spinach, fresh | 1/2 Cup | 100 | 0.08 | 8 |
Greens, turnip, with turnips, canned | 1/2 Cup | 100 | 0.08 | 8 |
Greens, turnip, chopped, frozen | 1/2 Cup | 100 | 0.08 | 8 |
Squash, yellow, SF | 1/2 Cup | 100 | 0.07 | 7 |
Squash, yellow, canned | 1/2 Cup | 100 | 0.06 | 6 |
Spinach, frozen | 1/2 Cup | 100 | 0.06 | 6 |
Pepper, hot. fresh | 4 Pods | 10 | 0.59 | 5.9 |
Celery, fresh | 1/2 Cup | 100 | D.05 | 5 |
Greens, turnip, frozen. SF | 1/2 Cup | 100 | 0.04 | 4 |
Parsley | 1 T | 10 | 0.22 | 2.2 |
Food | Serving Size | Serving Weight (g) | Inositol mg/g | Inositol mg/serving |
Fruit exchange | ||||
Cantaloupe, fresh | 1/4 | 100 | 3.55 | 355 |
Orange, fresh | 1 | 100 | 3.07 | 307 |
Grapefruit, fresh | 1/2 | 100 | 1.99 | 199 |
Lime, fresh | 1 | 100 | 1.94 | 194 |
Blackberry, canned. WP | 1/2 | 100 | 1.73 | 173 |
Mandarin orange, canned | 1/2 Cup | 100 | 1.49 | 149 |
Kiwi fruit, fresh | 1/2 Cup | 100 | 1.36 | 136 |
Nectarine, fresh | 1 | 100 | 1.18 | 118 |
Grapefruit sections, canned | 1/2 Cup | 100 | 1.17 | 117 |
Mango, fresh | 1/2 | 100 | 0.99 | 99 |
Prune, dried | 2 Medium | 20 | 4.7 | 94 |
Cherries, dark, canned, WP | 10 | 65 | 1.27 | 82.6 |
Peach, dried | 2 Medium | 50 | 1.64 | 82 |
Pear, fresh | 1 | 100 | 0.73 | 73 |
Watermelon, fresh | 1 Cup | 200 | 0.31 | 62 |
Cherries, black bing, canned. WP | 10 | 100 | 0.59 | 59 |
Peach, freestone, fresh | 1 | 100 | 0.58 | 58 |
Mixed fruit, canned | 1/2 Cup | 100 | 0.58 | 58 |
Apricot, canned, WP | 4 Halves | 100 | 0.52 | 52 |
Mixed fruits, canned. WP | 1/2 Cup | 100 | 0.49 | 49 |
Watermelon, midget, fresh | 1/2 Cup | 100 | 0.48 | 48 |
Melon, honeydew. fresh | 1/8 | 100 | 0.46 | 46 |
Pear, bartlett. canned. WP | 1/2 Cup | 100 | 0.46 | 46 |
Fruit cocktail, canned, WP | 1/2 Cup | 100 | 0.43 | 43 |
Peach, cling, canned, WP | 1/2 Cup | 100 | 0.34 | 34 |
Pineapple, fresh | 1/2 Cup | 100 | 0.33 | 33 |
Figs, calmyina, dried | 1 Small | 35 | 0.91 | 31.9 |
Dates, dried | 2 | 20 | 1.52 | 30.4 |
Plum, large red | 2 Medium | 100 | 0.3 | 30 |
Strawberries, fresh | 3/4 Cup | 150 | 0.13 | 19.5 |
Apple, yellow delicious, fresh | 1 | 80 | 0.24 | 19.2 |
Peach, cling, fresh | 1 | 100 | 0.19 | 19 |
Fruit cocktail, canned | 1/2 Cup | 100 | 0.19 | 19 |
Applesauce, canned | 1/2 Cup | 100 | 0.18 | 18 |
Pineapple, canned. WP | 1/2 Cup | 100 | 0.16 | 16 |
Grapes, green, fresh | 20 | 100 | 0.16 | 16 |
Cranberries fresh | 1 Cup | 100 | 0.15 | 15 |
Applesauce, canned. WP | 1/2 Cup | 100 | 0.15 | 15 |
Apple. Rome, fresh | 1 Medium | 80 | 0.15 | 12 |
Plum, purple, fresh | 2 Medium | 100 | 0.11 | 11 |
Cherries, red. fresh | 5 Medium | 75 | 0.14 | 10.5 |
Apples, dried, cooked | 1/2 Cup | 100 | 0.09 | 8.6 |
Papaya, fresh | 1/3 | 100 | 0.08 | 8.1 |
Apple, red delicious, fresh | 1 | 80 | 0.1 | 7.7 |
Grapes, purple, fresh | 12 | 50 | 0.15 | 7.6 |
Grapes, green, canned | 20 | 100 | 0.07 | 7 |
Cherries, red, canned. WP | 10 | 65 | 0.05 | 6.1 |
Lemon peel, fresh | 1 T | 14 | 0.33 | 4.6 |
Raisins, dried | 2 T | 20 | 0.2 | 4 |
Plum. red. fresh | 8 Small | 100 | 0.03 | 3 |
Cranberry sauce, SS | 1 T | 20 | 0.11 | 2.2 |
Cherries, Royal Ann | 10 | 50 | 0.04 | 2 |
Cranberry sauce, regular | 1 T | 20 | 0.02 | 0.4 |
Plum, yellow, fresh | 2 Medium | 100 | <0.01 | 0.3 |
Food | Serving Size | Serving Weight (g) | Inositol mg/g | Inositol mg/serving |
Fruit juice | ||||
Grapefruit, frozen, concentrate | 1/2 Cup | 120 | 3.8 | 456 |
Orange, frozen, concentrate | 1/2 Cup | 120 | 2.04 | 244.8 |
Orange, canned | 1/2 Cup | 120 | 2 | 240 |
Grapefruit, canned | 1/2 Cup | 120 | 0.41 | 49.2 |
Orange, freshly squeezed | 1/2 Cup | 120 | 0.35 | 42 |
Apple, frozen, concentrate | 1/3 Cup | 90 | 0.33 | 29.7 |
Grape, frozen, concentrate | 1/4 Cup | 60 | 0.36 | 21.6 |
Apple, canned | 1/3 Cup | 90 | 0.21 | 18.9 |
Prune, canned | 1/4 Cup | 60 | 0.26 | 15.6 |
Apricot nectar, canned | 1/4 Cup | 60 | 0.26 | 15.6 |
Pineapple, canned | 1/3 Cup | 90 | 0.15 | 13.5 |
Prune, unsweetened, canned | 1/4 Cup | 60 | 0.22 | 13.2 |
Lemon, canned | 1 T | 14 | 0.73 | 10.2 |
Cranberry cocktail, canned | 1/4 Cup | 60 | 0.07 | 4.2 |
Lemon, fresh | 1 T | 14 | 0.3 | 4.2 |
Cranberry, canned | 1/2 Cup | 120 | 0.03 | 3.6 |
Peach nectar, canned | 1/4 Cup | 60 | 0.01 | 0.6 |
Cranapple, canned | 1/4 Cup | 60 | 0.01 | 0.6 |
Food | Serving Size | Serving Weight (g) | Inositol mg/g | Inositol mg/serving |
Bread exchange | ||||
Wheat, stone ground | 1 Slice | 25 | 11.5 | 287.5 |
Bun. hamburger | 1/2 Bun | 20 | 4.78 | 95.6 |
Pumpernickel | 1 Slice | 25 | 1.6 | 40 |
Wheat, whole | 1 Slice | 25 | 1.42 | 35.5 |
Pancake, low sodium | 1 | 40 | 0.67 | 26.8 |
Bun. hot dog | 1/2 Bun | 20 | 1.15 | 23 |
Bran, orowheat | 1 Slice | 25 | 0.81 | 20.3 |
Grain, mixed whole | 1 Slice | 25 | 0.47 | 11.8 |
Rye | 1 Slice | 25 | 0.47 | 11.8 |
Rye. cocktail | 2 Slice | 30 | 0.39 | 11.7 |
Biscuit | 1 | 35 | 0.31 | 10.9 |
Pancake | 1 | 45 | 0.23 | 10.4 |
Wheat, Roman meal | 1 Slice | 25 | 0.38 | 9.5 |
Cornbread. dressing, SF | 1/2 Cup | 100 | 0.08 | 8 |
French | 1 Slice | 20 | 0.34 | 6.8 |
Wheat, milled white | 1 Slice | 25 | 0.26 | 6.5 |
Wheat, milled white. SF | 1 Slice | 25 | 0.25 | 6.3 |
Biscuit, SF | 1 | 35 | 0.17 | 6 |
Cornbread | 1 Slice | 35 | 0.14 | 4.9 |
Roll, dinner, SF | 1 | 20 | 0.23 | 4.6 |
Waffle | 1 | 20 | 0.22 | 4.4 |
Muffin | 1 | 25 | 0.15 | 3.8 |
French toast (with whole egg) | 1 Slice | 30 | 0.08 | 2.4 |
Cornbread, SF | 1 Slice | 35 | 0.06 | 2.1 |
Wheat starch | 1 Slice | 20 | 0.01 | 0.2 |
Food | Serving Size | Serving Weight (g) | Inositol mg/g | Inositol mg/serving |
Cereals | ||||
Bran, 40% flakes, dry | 1/2 Cup | 20 | 2.74 | 54.8 |
Oatmeal, long cooking, cooked | 1/2 Cup | 100 | 0.42 | 42 |
Oatmeal, quick cooking, cooked | 1/2 Cup | 100 | 0.34 | 34 |
Bran, raisin | 1/2 Cup | 20 | 1.07 | 21.4 |
Flakes. -Team- | 1/2 Cup | 20 | 0.93 | 18.6 |
Bran. “Cracklin” | 1/2 Cup | 20 | 0.67 | 13.4 |
Grits, com, cooked | 1/2 Cup | 100 | 0.1 | 10 |
Wheat, shredded | 1 Biscuit | 22 | 0.35 | 7.7 |
Wheat, cream, cooked | 1/2 Cup | 100 | 0.07 | 7 |
Wheat, shredded, SF | 1 Biscuit | 22 | 0.23 | 5.1 |
Com, flakes | 3/4 Cup | 20 | 0.06 | 1.2 |
Com. flakes. SF | 3/4 Cup | 20 | 0.06 | 1.2 |
Wheat, puffed. SF | 3/4 Cup | 10 | 0.08 | 0.8 |
Rice, puffed, SF | 3/4 Cup | 10 | 0.05 | 0.5 |
Barley, cooked | 1/2 Cup | 16 | 0.03 | 0.5 |
Food | Serving Size | Serving Weight (g) | Inositol mg/g | Inositol mg/serving |
Crackers | ||||
Potato chips | 10 | 30 | 0.73 | 21.9 |
Potato chips. SF | 10 | 20 | 1.05 | 21 |
Wheat thins | 7 | 20 | 0.89 | 17.8 |
Potato chips, canned | 15 | 30 | 0.58 | 17.4 |
Cheese nibs | 20 | 7 | 2.46 | 17.2 |
Pop com. popped | 1 Cup | 14 | 1.07 | 15 |
Crackers, saltine | 5 | 20 | 0.47 | 9.4 |
Wafers, vanilla | 6 | 20 | 0.23 | 4.6 |
Crackers, soda, SF | 5 | 20 | 0.13 | 2.6 |
Melba toast | 1 | 4 | 0.59 | 2.4 |
Crackers, graham | 2 | 15 | 0.1 | 1.5 |
Crackers. “Escort” snack | 6 | 20 | 0.05 | 1 |
Food | Serving Size | Serving Weight (g) | Inositol mg/g | Inositol mg/serving |
Pasta products | ||||
Spaghetti, cooked | 1/2 Cup | 100 | 0.31 | 31 |
Rice, brown, cooked | 1/2 Cup | 75 | 0.3 | 22.5 |
Rice. wild, cooked | 1/2 Cup | 75 | 0.27 | 20.3 |
Noodles, egg. cooked | 1/2 Cup | 100 | 0.18 | 18 |
Rice, white. SF, cooked | 1/2 Cup | 80 | 0.17 | 13.6 |
Rice, white, cooked | 1/2 Cup | 80 | 0.15 | 12 |
Macaroni, cooked | 1/2 Cup | 100 | 0.05 | 5 |
Rice, instant, cooked | 1/2 Cup | 75 | 0.02 | 1.5 |
Soups | ||||
Green pea. split, SF | 5 oz | 150 | 0.17 | 25.5 |
Tomato, SF | 7 oz | 200 | 0.07 | 14 |
Vegetable, SF | 7 oz | 200 | 0.06 | 12 |
Vegetable, homemade, SF | 7 oz | 200 | 0.06 | 12 |
Food | Serving Size | Serving Weight (g) | Inositol mg/g | Inositol mg/serving |
Starchy vegetables | ||||
Beans, Great Northern, canned | 1/2 Cup | 100 | 4.4 | 440 |
Beans, Great Northern, dried | 1/2 Cup | 100 | 3.27 | 327 |
Beans, pea navy, dried | 1/2 Cup | 100 | 2.83 | 283 |
Rutabaga, canned | 1/2 Cup | 100 | 2.52 | 252 |
Beans, dark red kidney, canned | 1/2 Cup | 100 | 2.49 | 249 |
Peas, large English, canned | 1/2 Cup | 100 | 2.35 | 235 |
Peas, small English, canned | 1/2 Cup | 100 | 1.7 | 170 |
Beans, green lima, canned. SF | 1/2 Cup | 100 | 1.46 | 146 |
Peas, split green, dried | 1/2 Cup | 100 | 1.28 | 128 |
Beans. Great Northern, fresh | 1/2 Cup | 100 | 1.24 | 124 |
Peas, blackeyed, canned | 1/2 Cup | 100 | 1.17 | 117 |
Peas, blackeyed, fresh | 1/2 Cup | 100 | 1.16 | 116 |
Beans, small lima, canned | 1/2 Cup | 100 | 1.1 | 110 |
Peas and carrots, frozen | 1/2 Cup | 100 | 0.99 | 99 |
Peas, purple hull, canned | 1/2 Cup | 100 | 0.98 | 98 |
Potato, white, baked, fresh | 1 | 100 | 0.97 | 97 |
Peas, large English, frozen | 1/2 Cup | 100 | 0.95 | 95 |
Pumpkin, canned | 3/4 Cup | 150 | 0.62 | 93 |
Soybeans, dried | 1/2 Cup | 100 | 0.88 | 88 |
Peas, small green, frozen | 1/2 Cup | 100 | 0.85 | 85 |
Carrots, canned | 1 Cup | 150 | 0.52 | 78 |
Peas, small green, canned | 1/2 Cup | 100 | 0.76 | 76 |
Peas, crowder, frozen | 1/2 Cup | 100 | 0.7 | 70 |
Beans, speckled lima, dried | 1/2 Cup | 100 | 0.7 | 70 |
Beans, light kidney, canned | 1/2 Cup | 100 | 0.69 | 69 |
Peas, field, frozen | 1/2 Cup | 100 | 0.68 | 68 |
Squash, acorn, frozen | 1/2 Cup | 100 | 0.66 | 66 |
Beans, navy, canned | 1/2 Cup | 100 | 0.65 | 65 |
Beans, pinto, canned, SF | 1/2 Cup | 100 | 0.64 | 640 |
Beans, light kidney, dned | 1/2 Cup | 100 | 0.6 | 60 |
Potatoes, hash brown, SF | 1/2 Cup | 100 | 0.57 | 57 |
Beans, small lima, dried | 1/2 Cup | 100 | 0.56 | 56 |
Beans, speckled lima, frown | 1/2 Cup | 100 | 0.55 | 55 |
Peas, field, canned | 1/2 Cup | 100 | 0.41 | 48 |
Beans, lima, froren, SF | 1/2 Cup | 100 | 0.48 | 48 |
Beans, butter, canned | 1/2 Cup | 100 | 0.48 | 48 |
Potatoes, white, canned | 1/2 Cup | 100 | 0.47 | 47 |
Potato, sweet, baked | 1/4 Cup | 50 | 0.92 | 46 |
Onions, yellow, raw | 1/2 Cup | 100 | 0.44 | 440 |
Beans, baby lima, frown | 1/2 Cup | 100 | 0.42 | 420 |
Onions, purple, raw | 1/2 Cup | 100 | 0.41 | 41 |
Peas, green, fresh | 1/2 Cup | 100 | 0.40 | 400 |
Beets, orange. SF | 1 Cup | 200 | 0 20 | 400 |
Peas, blackeyed, dried | 1/2 Cup | 100 | 0.39 | 390 |
Peas, purple hull, fresh | 1/2 Cup | 100 | 0.38 | 380 |
Peas, green, fresh | 1/2 Cup | 100 | 0.6 | 360 |
Beans, large lima, canned | 1/2 Cup | 100 | 0.35 | 35 |
Beans, large lima, dried | 1/2 Cup | 100 | 0.36 | 330 |
Peas, green split, dried | 1/4 Cup | 50 | 0.65 | 325 |
Potatoes, instant | 1/2 Cup | 100 | 0.3 | 300 |
Onions, green, fresh | 5 | 100 | 0.27 | 27 |
Hominey. white, canned | 1/2 Cup | 60 | 0.43 | 258 |
Carrots, fresh | 1 Cup | 200 | 0.12 | 24 |
Beets, fresh | 1 Cup | 200 | 0.12 | 24 |
Rutabaga, fresh | 1/2 Cup | 100 | 0.24 | 24 |
Potatoes, au gratin. SF | 1/2 Cup | 100 | 0.24 | 24 |
Onions, white, fresh, cooked | 1/2 Cup | 100 | 0.24 | 240 |
Onions, white, fresh, raw | 1/2 Cup | 100 | 0.23 | 23 |
Beans, large lima, canned. SF | 1/2 Cup | 100 | 0.23 | 23 |
Beans, pinto, canned | 1/2 Cup | 100 | 0.23 | 230 |
Lentils, dried | 1/4 Cup | 50 | 0.45 | 22.5 |
Squash, acorn, fresh | 1/2 Cup | 100 | 0.22 | 22 |
Potato, sweet, baked, fresh | 1/4 Cup | 50 | 0.42 | 21 |
Potatoes, instant. SF | 1/2 Cup | 100 | 0.21 | 21 |
Carrots. SF | 1 Cup | 200 | 0.10 | 200 |
Carrots, frozen | 1 Cup | 200 | 0.10 | 200 |
Corn- yellow, whole kernel canned | 1/2 Cup | 80 | 0.24 | 19.2 |
Potatoes, mashed, fresh. SF | 1/2 Cup | 100 | 0.19 | 190 |
Beans, lima, frozen | 1/2 Cup | 100 | 0.17 | 173 |
Corn, cream style, canned | 1/2 Cup | 80 | 0.20 | 16 |
Beets, small whole, canned | 1 Cup | 200 | 0.08 | 160 |
Orion, yellow, cooked | 1 Medium | 100 | 0.16 | 160 |
Mixed vegetable, frown. SF | 1/2 Cup | 100 | 0.13 | 13 |
Corn, yellow, canned. SF | 1/2 Cup | 60 | 0.21 | 12.6 |
Corn. yellow cream, frozen | 1/2 Cup | 80 | 0.13 | 10.4 |
Hominey. yellow. canned | 1/2 Cup | 60 | 0.17 | 10.2 |
Corn, yellow, whole kernel, froren | 1/2 Cup | 80 | 0.11 | 88 |
Beets, fresh. SF | 1/2 Cup | 100 | 0.12 | 24 |
Corn, white cream, canned | 1/2 Cup | 80 | 0.07 | 5.6 |
Mixed vegetable, canned. SF | 1/2 Cup | 100 | 0.05 | 5 |
Beets, canned. SF | 1/2 Cup | 100 | 0.02 | 2 |
Carrot juice. SF | 1/2 Cup | 120 | 0.01 | 1.2 |
Food | Serving Size | Serving Weight (g) | Inositol mg/g | Inositol mg/serving |
Meat exchange | ||||
Beef | ||||
Liver | 1 oz | 30 | 0.64 | 19.2 |
Corned beef | 1 oz | 30 | 0.39 | 11.7 |
Round, ground, broiled | 1 oz | 30 | 0.37 | 11.1 |
Meat loaf, SF | 1 oz | 30 | 0.3 | 9 |
Steak, sirloin, SF | 1 oz | 30 | 0.3 | 9 |
Steak, round | 1 oz | 30 | 0.15 | 4.5 |
Roast, choice | I oz | 30 | 0.15 | 4.5 |
Roast, SF | 1 oz | 30 | 0.09 | 2.7 |
Hamburger, broiled | 1 oz | 30 | 0.08 | 2.4 |
Tips, braised | 1 oz | 30 | 0.07 | 2.1 |
Steak, hamburger, SF | 1 oz | 30 | 0.05 | 1.5 |
Cheeses | ||||
Cheddar | 1 oz | 30 | 0.09 | 2.7 |
American | 1 oz | 30 | 0.07 | 2.1 |
Cream | 1 oz | 30 | 0.07 | 2.1 |
Parmesan | 1 oz | 30 | 0.06 | 1.8 |
Swiss | 1 oz | 30 | 0.05 | 1.5 |
Mozzerella | 1 oz | 30 | 0.05 | 1.5 |
Cottage, creamed | 1/4 can | 50 | 0.02 | 1 |
Muenster | 1 oz | 30 | 0.03 | 0.9 |
Low sodium | I oz | 30 | 0.02 | 0.6 |
Cottage, low fat | 1/4 can | 50 | 0.01 | 0.5 |
Cold cuts | ||||
Liver cheese | 1 oz | 30 | 3.46 | 103.8 |
Bologna | 1 oz | 30 | 0.94 | 28.2 |
Vienna sausage | 1 oz | 30 | 0.81 | 24.3 |
Souse | 1 oz | 30 | 0.54 | 16.2 |
Salami | 1 oz | 30 | 0.42 | 12.6 |
Luncheon loaf, spiced | 1 oz | 30 | 0.39 | 11.7 |
Luncheon meat, fresh | 1 oz | 30 | 0.33 | 9.9 |
Pastrami | 1 oz | 30 | 0.28 | 8.4 |
Liver loaf | 1 oz | 30 | 0.22 | 6.6 |
Comed beef, sliced | 1 oz | 30 | 0.19 | 5.7 |
Luncheon meat, canned | 1 oz | 30 | 0.18 | 5.4 |
Weiners | 1 oz | 30 | 0.16 | 4.8 |
Ham, spiced | 1 oz | 30 | 0.06 | 1.8 |
Ham, deviled, canned | 1 oz | 30 | 0.04 | 1.2 |
Eggs | ||||
Yolk | 1 | 20 | 0.34 | 6.8 |
Whole | l | 50 | 0.09 | 4.5 |
Scrambled | 1 | 50 | 0.08 | 4 |
White | 1 | 30 | 0.05 | 1.5 |
Fish | ||||
Oysters | 4 Medium | 45 | 0.25 | 11.3 |
Tuna, WP, SF | 1/4 can | 60 | 0.15 | 9 |
Tuna salad, SF | 1/4 can | 60 | 0.12 | 7.2 |
Tuna, high protein in oil | 1/4 can | 60 | 0.11 | 6.6 |
Sardine, herring in oil | 1oz | 30 | 0.2 | 6 |
Tuna, chunk light, WP | 1/4 can | 60 | 0.09 | 5.4 |
Sardines | 1 oz | 30 | 0.12 | 3.6 |
Trout, broiled | 1 oz | 30 | 0.11 | 3.3 |
Shrimp, broiled | 5 Small | 45 | 0.07 | 3.2 |
Crab | 1/4 can | 30 | 0.05 | 1.5 |
Clam | 1 oz | 30 | 0.03 | 0.9 |
White fish, broiled | 1 oz | 30 | 0.02 | 0.6 |
Lamb | ||||
Chop | 1 oz | 30 | 0.37 | 11.1 |
Peanut butter | ||||
Creamy | 2 T | 40 | 3.04 | 121.6 |
Chunky | 2 T | 40 | 1.28 | 51.2 |
Pork | ||||
Chop, barbecue | 1 oz | 30 | 0.42 | 12.6 |
Roast | 1 oz | 30 | 0.3 | 9 |
Roast. SF | 1 oz | 30 | 0.19 | 5.7 |
Liver | 1 oz | 30 | 0.17 | 5.1 |
Chop, broiled | 1 oz | 30 | 0.14 | 4.2 |
Chop, baked. SF | 1 oz | 30 | 0.06 | 1.8 |
Poultry | ||||
Liver, chicken | 1 oz | 30 | 1.31 | 39.3 |
Chicken leg. baked, SF | 1 oz | 30 | 0.39 | 11.7 |
Chicken breast, SF | 1 oz | 30 | 0.3 | 9 |
Turkey, baked | 1 oz | 30 | 0.23 | 6.9 |
Chicken, baked | 1 oz | 30 | 0.08 | 2.4 |
Turkey breast. SF | 1 oz | 30 | 0.08 | 2.4 |
Fat exchange | ||||
Nuts | ||||
Almonds | 8 | 15 | 2.78 | 41.7 |
Peanuts, cooked | 12 | 15 | 1.34 | 20.1 |
Peanuts, raw | 12 | 15 | 1.33 | 20 |
Walnuts | 5 | 10 | 1.98 | 19.8 |
Cashews | 5 | 15 | 0.81 | 12.2 |
Coconut, grated | 1 T | 14 | 0.33 | 4.6 |
Sunflower seeds | 1.5 T | 20 | 0.12 | 2.4 |
Other | ||||
Sour cream | 2 T | 28 | 0.76 | 21.3 |
Salad dressing. Thousand Island | 1 T | 14 | 0.5 | 7 |
Salad dressing, blue cheese. | 1 T | 14 | 0.4 | 5.6 |
Bacon | 1 Slice | 10 | 0.23 | 2.3 |
Salad dressing, French, low calorie | l T | 14 | 0.08 | l.l |
Salad dressing. Thousand Island, low calorie | 1 T | 14 | 0.08 | LI |
Salad dressing, blue cheese | 1 T | 14 | 0.08 | 1.1 |
Salad dressing, French, SF | 1 T | 14 | 0.07 | 1 |
Salad dressing, zero, low calorie | 1 T | 14 | 0.05 | 0.7 |
Salad dressing, blue cheese. Low calorie | 1 T | 14 | 0.04 | 0.6 |
Salad dressing, oil and vinegar | 1 T | 14 | 0.04 | 0.6 |
Mayonnaise, low calorie | 1 T | 14 | 0.05 | 0.6 |
Mayonnaise | 1 t | 5 | 0.04 | 0.2 |
Mayonnaise, SS, SF | 1 T | 14 | 0.01 | 0.1 |
Beverages | ||||
Fruit punch, canned | 1/2 can | 120 | 0.17 | 20.4 |
Coffee, instant powder | 1 g | 1 | 6.46 | 6.5 |
Cocoa mix, instant | 1 T | 15 | 0.31 | 4.7 |
Fruit punch, SF | 1/2 can | 120 | 0.03 | 3.6 |
Lemonade | 1/2 can | 120 | 0.02 | 2.4 |
Orange soda. Shasta. SS | 1 | 200 | 0.01 | 2 |
Pepsi, diet | 1 | 200 | 0.01 | 2 |
Grapefruit soda, SS | 1 | 200 | 0.01 | 2 |
Coffee, regular grind | 1 t | 5 | 0.05 | 0.3 |
Ginger ale, SS | 1 | 200 | <0.01 | 0.2 |
Canada Dry soda | 1 | 300 | <0.01 | 0.2 |
Tea, regular leaves | 1 t | 5 | 0.03 | 0.2 |
Kool-aid, powder | 1 t | 5 | <0.01 | Trace |
Ginger ale, SS | 1 | 200 | Trace | Trace |
Seven-Up | 1 | 200 | 0 | 0 |
Cola drinks | 1 | 200 | 0 | 0 |
Seven-Up, SS | 1 | 200 | 0 | 0 |
Wild raspberry soda, SS | I | 200 | 0 | 0 |
Orange soda. Weight Watchers, SS | 1 | 200 | 0 | 0 |
Miscellaneous | ||||
Cakes | ||||
Strawberry shortcake, SF | 1 Slice | 45 | 0.69 | 31.1 |
Lemon, SF | 1 Slice | 45 | 0.19 | 8.6 |
Chocolate, SF | 1 Slice | 45 | 0.18 | 8.1 |
Sugar cookies, SF | 1 | 20 | 0.34 | 6.8 |
Yellow cake, regular with sugar icing | 1 Slice | 45 | 0.05 | 2.3 |
Angel food | 1 Slice | 50 | 0.02 | 1 |
Dairy products | ||||
Vanilla ice cream | 1/2 cup | 120 | 0.09 | 10.8 |
Sherbet | 1/4 cup | 60 | 0.07 | 4.2 |
Gelatin | ||||
Cubes, SF | 1/2 cup | 100 | 0.07 | 7 |
Cubes, regular | 1/2 cup | 100 | 0.07 | 7 |
Pies | ||||
Pecan, SF | 1 Slice | 160 | 0.64 | 102.4 |
Lemon ice box, SF | 1 Slice | 160 | 0.63 | 100.8 |
Chocolate cream, SF | 1 Slice | 165 | 0.52 | 85.8 |
Cherry cobbler, SF | 1 Slice | 160 | 0.3 | 48 |
Apple, SF | 1 Slice | 160 | 0.22 | 35.2 |
Sweet potato, SF | l Slice | 160 | 0.2 | 32 |
Puddings | ||||
Cranberry, low sodium | 1/2 Cup | 120 | 0.01 | 1.2 |
Lemon, low sodium | 1/2 Cup | 120 | <0.01 | 0.2 |
Syrups | ||||
Honey | 1 T | 14 | 0.33 | 4.6 |
Pancake, SS | 1 T | 14 | 0.14 | 2 |
Table, SS | 1 T | 14 | 0.09 | 1.3 |
Pancake, regular | 1 T | 14 | 0.01 | 0.1 |
Table, regular | 1 T | 14 | <0.01 | 0.1 |
Others | ||||
“Figurines’* diet bar | 1 | 20 | 2.12 | 42.4 |
Carob bar | 1 oz | 30 | 1.41 | 42.3 |
Cucumber pickles, SF | 1 Slice | 30 | 0.3 | 9 |
Catsup | 1 T | 14 | 0.38 | 5.3 |
Boullion cube, SF | 1 | 5 | 0.41 | 2.1 |
Olives, ripe | 2 Large | 20 | 0.1 | 2 |
Olives, Spanish manzanilla | 5 Small | 30 | 0.06 | 1.8 |
Hot sauce | 1 t | 5 | 0.25 | 1.3 |
Olives, Spanish | 5 Small | 25 | 0.02 | 0.5 |
Coffee Rich creamer | 1 T | 14 | 0.01 | 0.1 |
Of course if calculating this is all too much and you don’t want to do the maths, then we can supply you with pure myo-inositol in powdered form.
Just mix 2g, a flattish 1/2 teaspoon, twice a day into water & drink when having breakfast.
References
Rex S. Clements, Jr.,3 M.D. and Betty Darnell, M.S., RD. Myo-inositol content of common foods: development of a high-myo-inositol diet. The American Journal of Clinical Nutrition 33: SEPTEMBER 1980. pp. 1954-1967