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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)

Vegtables Lignans Estrogen
Soy 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    
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
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    
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    
Black bean souce 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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