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What Foods Are High In Inositol?

what foods are high in inositol

Table of Contents

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.

PS We recommend you use your browser search function Command + F on a Mac, or Windows key + S on a PC.

Foods Containing Inositol

Natural Myo Inositol Powder Bag Front Label

Vegetables

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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 0.60 120
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
Brussels sprouts, frozen 1/2 Cup 100 0.81 81
Artichoke, frozen 1 Bud 100 0.80 80
Cabbage, savory, fresh 1/2 Cup 100 0.70 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 0.40 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 0.30 30
Peppers, Jalapeno, canned 1/2 Cup 100 0.30 30
Greens, collard, canned 1/2 Cup 100 0.30 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 Cup 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 0.10 10
Radish, red, fresh 1/2 Cup 100 0.10 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 0.05 5
Greens, turnip, frozen, SF 1/2 Cup 100 0.04 4
Parsley 1 T 10 0.22 2.2
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Starchy Vegetables

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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, dried 1/2 Cup 100 0.60 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, frozen 1/2 Cup 100 0.55 55
Peas, field, canned 1/2 Cup 100 0.41 48
Beans, lima, frozen, 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 44
Beans, baby lima, frozen 1/2 Cup 100 0.42 42
Onions, purple, raw 1/2 Cup 100 0.41 41
Peas, green, fresh 1/2 Cup 100 0.40 40
Beets, orange, SF 1 Cup 200 0.20 40
Peas, blackeyed, dried 1/2 Cup 100 0.39 39
Peas, purple hull, fresh 1/2 Cup 100 0.38 38
Peas, green, fresh 1/2 Cup 100 0.36 36
Beans, large lima, canned 1/2 Cup 100 0.35 35
Beans, large lima, dried 1/2 Cup 100 0.36 36
Peas, green split, dried 1/4 Cup 50 0.65 32.5
Potatoes, instant 1/2 Cup 100 0.30 30
Onions, green, fresh 5 100 0.27 27
Hominy, white, canned 1/2 Cup 60 0.43 25.8
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 24
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 23
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 20
Carrots, frozen 1 Cup 200 0.10 20
Corn, yellow, whole kernel, canned 1/2 Cup 80 0.24 19.2
Potatoes, mashed, fresh, SF 1/2 Cup 100 0.19 19
Beans, lima, frozen 1/2 Cup 100 0.17 17
Corn, cream style, canned 1/2 Cup 80 0.20 16
Beets, small whole, canned 1 Cup 200 0.08 16
Onion, yellow, cooked 1 Medium 100 0.16 16
Mixed vegetable, frozen, 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
Hominy, yellow, canned 1/2 Cup 60 0.17 10.2
Corn, yellow, whole kernel, frozen 1/2 Cup 80 0.11 8.8
Beets, fresh, SF 1/2 Cup 100 0.12 12
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
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Fruits

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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 0.30 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 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 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 0.10 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 0.20 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
Grapes, green, canned 20 100 0.07 7
Cherries, black, canned, WP 10 65 1.27 82.6
Prune, dried 2 Medium 20 4.7 94
Cherries, red, fresh 10 100 0.41 41
Peach, dried 2 Medium 50 1.64 82
Cherries, canned, WP 1/2 Cup 100 1.35 135
Blackberries, canned, WP 1/2 Cup 100 1.73 173
Kiwi fruit, fresh 1/2 Cup 100 1.36 136
Mango, fresh 1/2 Cup 100 0.99 99
Prune, dried 2 Medium 20 4.7 94
Cherries, dark, canned, WP 10 65 1.27 82.6
Apricot, canned, WP 4 Halves 100 0.52 52
Grapefruit sections, canned 1/2 Cup 100 1.17 117
Nectarine, fresh 1 100 1.18 118
Mandarin orange, canned 1/2 Cup 100 1.49 149
Orange, fresh 1 100 3.07 307
Lime, fresh 1 100 1.94 194
Grapefruit, fresh 1/2 100 1.99 199
Cantaloupe, fresh 1/4 100 3.55 355
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Fruit Juices

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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 0.30 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
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Breads

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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 Slices 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
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Cereals

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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, corn, cooked 1/2 Cup 100 0.10 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
Corn flakes 3/4 Cup 20 0.06 1.2
Corn 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
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Crackers

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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
Popcorn, 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 0.10 1.5
Crackers, “Escort” snack 6 20 0.05 1
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Pasta & Rice

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
Spaghetti, cooked 1/2 Cup 100 0.31 31
Rice, brown, cooked 1/2 Cup 75 0.30 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
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Soups

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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
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Beef

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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 0.30 9
Steak, sirloin, SF 1 oz 30 0.30 9
Steak, round 1 oz 30 0.15 4.5
Roast, choice 1 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 1 oz 30 0.05 1.5
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Lamb

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
Chop 1 oz 30 0.37 11.1
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Pork

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
Bacon 1 Slice 10 0.23 2.3
Chop, barbecue 1 oz 30 0.42 12.6
Roast 1 oz 30 0.30 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
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Cold Cuts

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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
Corned 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
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Poultry

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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 0.30 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
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Fish

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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 1 oz 30 0.20 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
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Eggs

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
Yolk 1 20 0.34 6.8
Whole 1 50 0.09 4.5
Scrambled 1 50 0.08 4
White 1 30 0.05 1.5
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Milk & Dairy

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
Vanilla ice cream 1/2 Cup 120 0.09 10.8
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
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Cheeses

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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
Mozzarella 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 1 oz 30 0.02 0.6
Cottage, low fat 1/4 can 50 0.01 0.5
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Peanut Butter

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
Creamy 2 T 40 3.04 121.6
Chunky 2 T 40 1.28 51.2
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Nuts

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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
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Other

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
Sour cream 2 T 28 0.76 21.3
Salad dressing, Thousand Island 1 T 14 0.50 7
Salad dressing, blue cheese 1 T 14 0.40 5.6
Bacon 1 Slice 10 0.23 2.3
Salad dressing, French, low calorie 1 T 14 0.08 1.1
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 0.7
Mayonnaise 1 t 5 0.04 0.2
Hot sauce 1 t 5 0.25 1.3
Olives, ripe 2 Large 20 0.10 2
Olives, Spanish manzanilla 5 Small 30 0.06 1.8
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Beverages

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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
Seven-Up 1 200 0 0
Cola drinks 1 200 0 0
Wild raspberry soda, SS 1 200 0 0
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Cakes

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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
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Gelatin

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
Sherbet 1/4 Cup 60 0.07 4.2
Gelatin, cubes, SF 1/2 Cup 100 0.07 7
Gelatin, cubes, regular 1/2 Cup 100 0.07 7
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Pies

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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 0.30 48
Apple, SF 1 Slice 160 0.22 35.2
Sweet potato, SF 1 Slice 160 0.20 32
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Puddings

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
Cranberry, low sodium 1/2 Cup 120 0.01 1.2
Lemon, low sodium 1/2 Cup 120 <0.01 0.2
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Syrups

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
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
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Others

Food Serving Size Serving Weight (g) Inositol mg/g Inositol mg/serving
“Figurines” diet bar 1 20 2.12 42.4
Carob bar 1 oz 30 1.41 42.3
Cucumber pickles, SF 1 Slice 30 0.30 9
Catsup 1 T 14 0.38 5.3
Bouillon cube, SF 1 5 0.41 2.1
Olives, ripe 2 Large 20 0.10 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
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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 and dinner.

Natural Myo Inositol Powder Bag Front Label

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

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