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200 Vegetarian Foods Highest in Calcium

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a Common Serving Size
1300mg Calcium = 100% DV
  1. Firm Tofu
    1721.2mg (132% DV) in 1 cup
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  2. Mozzarella Cheese (Non-fat Or Fat Free)
    1085.9mg (84% DV) in 1 cup, shredded
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  3. General Mills Total Raisin Bran
    1000.1mg (77% DV) in 1 cup (1 NLEA serving)
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  4. General Mills Whole Grain Total
    999.9mg (77% DV) in 3/4 cup (1 NLEA serving)
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  5. Tofu Prepared With Calcium
    868mg (67% DV) in 1 cup
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  6. Grated Parmesan Cheese (Low-sodium)
    800mg (62% DV) in 1 cup, grated
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  7. Low-fat Milk 1%
    610mg (47% DV) in 16oz glass
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  8. Soy Milk
    602.6mg (46% DV) in 16oz glass
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  9. Whey Protein Powder Isolate
    600.3mg (46% DV) in 3 scoop
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  10. Chocolate Malt Powder Prepared With Fat Free Milk
    599mg (46% DV) in 1 serving
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  11. Skim Milk
    597.8mg (46% DV) in 16oz glass
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  12. Unsweetened Soy Milk
    597.8mg (46% DV) in 16oz glass
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  13. Low-fat Milk 2%
    585.6mg (45% DV) in 16oz glass
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  14. High Fat Milk (3.7% Fat)
    580.7mg (45% DV) in 16oz glass
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  15. Extra Firm Fortified Tofu
    556mg (43% DV) in 1 cup
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  16. Whole Milk
    551.4mg (42% DV) in 16oz glass
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  17. Unsweetened Almond Milk
    516.1mg (40% DV) in 1 cup
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  18. Non-Fat Yogurt
    487.6mg (38% DV) in 1 cup (8 fl oz)
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  19. Unilever Slimfast Meal Replacement Regular Ready-to-drink 3-2-1 Plan
    475mg (37% DV) in 1 bottle
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  20. Sweetened Vanilla Almond Milk
    451.2mg (35% DV) in 8 fl oz
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  21. Chocolate Almond Milk
    451.2mg (35% DV) in 8 fl oz
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  22. Unsweetened Chocolate Almond Milk
    451.2mg (35% DV) in 1 cup
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  23. Coconut Milk Sweetened Fortified With Calcium Vitamins A B12 D2
    451.2mg (35% DV) in 1 cup
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  24. Low-Fat Yogurt
    448.4mg (34% DV) in 1 cup (8 fl oz)
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  25. Silk Plus For Bone Health Soy Milk
    401mg (31% DV) in 1 cup
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  26. Milk Beverage Reduced Fat Flavored And Sweetened Ready-to-drink Added Calcium Vitamin A And Vitamin D
    400.2mg (31% DV) in 1 cup
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  27. General Mills Fiber One 80 Calories Chocolate Squares
    399.9mg (31% DV) in 3/4 cup (1 NLEA serving)
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  28. Slimfast Meal Replacement High Protein Shake Ready-to-drink 3-2-1 Plan
    383.5mg (30% DV) in 1 bottle
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  29. Chocolate-flavor Beverage Mix For Milk Powder With Added Nutrients Prepared With Whole Milk
    375.1mg (29% DV) in 1 serving
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  30. Low Fat Fruit Yogurt (With Vitamin D)
    372.4mg (29% DV) in 1 cup (8 fl oz)
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  31. Malted Drink Mix Chocolate With Added Nutrients Powder Prepared With Whole Milk
    368.4mg (28% DV) in 1 cup (8 fl oz)
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  32. Fortified Silken Tofu
    358.5mg (28% DV) in 1/5 package
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  33. Grapefruit Juice
    350.4mg (27% DV) in 8 fl oz
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  34. Silk Plus Omega-3 Dha Soy Milk
    349.9mg (27% DV) in 1 cup
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  35. Silk Very Vanilla Soy Milk
    349.9mg (27% DV) in 1 cup
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  36. Orange Juice With Added Calcium And Vitamin D
    348.6mg (27% DV) in 1 cup
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  37. Orange Juice with added Calcium
    348.6mg (27% DV) in 1 cup
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  38. Lowfat Ricotta
    337.3mg (26% DV) in 1/2 cup
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  39. Grated Parmesan (Hard)
    336.3mg (26% DV) in 1 oz
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  40. Kelloggs Special K Protein Shake
    334.5mg (26% DV) in 1 serving
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  41. Malted Drink Mix Natural With Added Nutrients Powder Prepared With Whole Milk
    326mg (25% DV) in 1 cup (8 fl oz)
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  42. Abbott Ensure Nutritional Shake Ready-to-drink
    322.6mg (25% DV) in 8 fl oz
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  43. Nestle Boost Plus Nutritional Drink Ready-to-drink
    320mg (25% DV) in 1 bottle
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  44. Mustard Spinach
    315mg (24% DV) in 1 cup, chopped
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  45. Malted Drink Mix Natural Powder Prepared With Whole Milk
    310.1mg (24% DV) in 1 cup (8 fl oz)
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  46. Dairy Drink Mix Chocolate Reduced Calorie With Aspartame Powder Prepared With Water And Ice
    308.6mg (24% DV) in 1 serving
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  47. Cream Of Wheat 1 Minute Cook Time Cooked With Water Stove-top Without Salt
    306.3mg (24% DV) in 1 cup
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  48. Fortified Chocolate Soy Milk
    306.2mg (24% DV) in 1 cup
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  49. Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Microwaved Without Salt
    302.6mg (23% DV) in 1 cup
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  50. Romano Cheese
    302.2mg (23% DV) in 1 oz
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  51. Milk And Soy Chocolate Drink
    301mg (23% DV) in 8 fl oz
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  52. General Mills Fiber One 80 Calories Honey Squares
    300mg (23% DV) in 3/4 cup (1 NLEA serving)
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  53. Silk (Soy Milk)
    298.9mg (23% DV) in 1 cup
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  54. Silk Vanilla Soy Milk
    298.9mg (23% DV) in 1 cup
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  55. Silk Chocolate Soy Milk
    298.9mg (23% DV) in 1 cup
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  56. Silk Light Plain Soy Milk
    298.9mg (23% DV) in 1 cup
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  57. Silk Light Vanilla Soy Milk
    298.9mg (23% DV) in 1 cup
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  58. Silk Light Chocolate Soy Milk
    298.9mg (23% DV) in 1 cup
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  59. Silk Plus Fiber Soy Milk
    298.9mg (23% DV) in 1 cup
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  60. Silk Chai Soy Milk
    298.9mg (23% DV) in 1 cup
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  61. Silk Mocha Soy Milk
    298.9mg (23% DV) in 1 cup
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  62. Silk Coffee Soy Milk
    298.9mg (23% DV) in 1 cup
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  63. Cream Of Wheat 1 Minute Cook Time Cooked With Water Microwaved Without Salt
    298.6mg (23% DV) in 1 cup
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  64. Processed American Cheese (With Vitamin D)
    296.8mg (23% DV) in 1 oz
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  65. Dairy Drink Mix Chocolate Reduced Calorie With Low-calorie Sweeteners Powder
    296.5mg (23% DV) in 1 packet (.75 oz)
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  66. Plain Yogurt
    296.5mg (23% DV) in 1 cup (8 fl oz)
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  67. Strawberry-flavor Beverage Mix Powder Prepared With Whole Milk
    292.6mg (23% DV) in 1 cup (8 fl oz)
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  68. Dehydrated Milk
    291.8mg (22% DV) in 1/4 cup
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  69. Cream Of Wheat 2 1/2 Minute Cook Time Dry
    291.1mg (22% DV) in 3 tablespoon (1 NLEA serving)
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  70. Nonfat Vanilla Yogurt
    289.1mg (22% DV) in 1 cup (8 fl oz)
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  71. Gruyere Cheese
    287.1mg (22% DV) in 1 oz
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  72. Cytosport Muscle Milk Ready-to-drink
    285.7mg (22% DV) in 14 fl oz
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  73. Hot Cocoa
    285mg (22% DV) in 1 cup
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  74. Cooked Mustard Spinach
    284.4mg (22% DV) in 1 cup, chopped
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  75. Lowfat Buttermilk
    284.2mg (22% DV) in 1 cup
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  76. Unsweetened Rice Milk
    283.2mg (22% DV) in 8 fl oz (approximate weight, 1 serving)
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  77. Buttermilk
    281.8mg (22% DV) in 1 cup
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  78. Sesame Seeds (Toasted)
    280.9mg (22% DV) in 1 oz
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  79. Lowfat Chocolate Milk
    272.5mg (21% DV) in 1 cup
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  80. Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan
    270.1mg (21% DV) in 1 scoop
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  81. Fatfree Swiss Cheese
    269.1mg (21% DV) in 1 serving
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  82. Cooked Collards
    267.9mg (21% DV) in 1 cup, chopped
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  83. Cream Of Wheat 1 Minute Cook Time Dry
    264.3mg (20% DV) in 3 tablespoon (1 serving)
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  84. Cooked Green Soybeans
    261mg (20% DV) in 1 cup
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  85. Malted Drink Mix Chocolate Powder Prepared With Whole Milk
    259.7mg (20% DV) in 1 cup (8 fl oz)
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  86. Ricotta Cheese
    256.7mg (20% DV) in 1/2 cup
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  87. Hard Goat Cheese
    254.2mg (20% DV) in 1 oz
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  88. Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Stove-top Without Salt
    253.8mg (20% DV) in 1 cup
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  89. Firm Tofu (With Calcium and Magnesium)
    253.3mg (19% DV) in 1/2 cup
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  90. Swiss Cheese
    252.8mg (19% DV) in 1 oz
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  91. Chocolate-flavor Beverage Mix Powder Prepared With Whole Milk
    252.7mg (19% DV) in 1 cup (8 fl oz)
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  92. Chocolate Syrup Prepared With Whole Milk
    251mg (19% DV) in 1 cup (8 fl oz)
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  93. Carob-flavor Beverage Mix Powder Prepared With Whole Milk
    250.9mg (19% DV) in 1 cup (8 fl oz)
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  94. General Mills Basic 4
    250.3mg (19% DV) in 1 cup (1 NLEA serving)
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  95. Eggnog-flavor Mix Powder Prepared With Whole Milk
    250.2mg (19% DV) in 1 cup (8 fl oz)
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  96. Cheddar Cheese (Non-fat Or Fat Free)
    250mg (19% DV) in 1 serving
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  97. Cooked Spinach
    244.8mg (19% DV) in 1 cup
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  98. Cooked Nopales
    244.4mg (19% DV) in 1 cup
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  99. Chocolate-flavored Drink Whey And Milk Based
    244mg (19% DV) in 1 cup
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  100. Grated Parmesan
    242.3mg (19% DV) in 1 oz
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  101. Farina Enriched Assorted Brands Including Cream Of Wheat Quick (1-3 Minutes) Cooked With Wat
    232.8mg (18% DV) in 1 cup
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  102. Farina Enriched Cooked With Water Without Salt
    232.8mg (18% DV) in 1 cup
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  103. Lowfat Greek Yogurt
    230mg (18% DV) in 1 container (7 oz)
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  104. Farina Enriched Cooked With Water With Salt
    226mg (17% DV) in 1 cup
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  105. Cream Of Wheat Regular (10 Minute) Cooked With Water With Salt
    223.4mg (17% DV) in 1 cup (1 serving)
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  106. Mozzarella (Lowfat)
    222.1mg (17% DV) in 1 oz
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  107. Coffee Substitute Cereal Grain Beverage Powder Prepared With Whole Milk
    220.2mg (17% DV) in 6 fl oz
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  108. Processed Swiss Cheese
    219.2mg (17% DV) in 1 oz
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  109. Cream Of Wheat Regular (10 Minute) Cooked With Water Without Salt
    218.4mg (17% DV) in 1 cup (1 serving)
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  110. Cocoa Mix Low Calorie Powder With Added Calcium Phosphorus Aspartame Without Added Sodium Or Vitamin A
    216mg (17% DV) in 1 envelope Swiss Miss (.53 oz)
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  111. Provolone Cheese
    214.7mg (17% DV) in 1 oz
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  112. Low Fat Provolone
    214.7mg (17% DV) in 1 oz
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  113. Monterey Cheese
    211.9mg (16% DV) in 1 oz
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  114. Cooked Blackeyed Peas
    211.2mg (16% DV) in 1 cup
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  115. Familia
    211.1mg (16% DV) in 1 cup
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  116. Edam Cheese
    207.6mg (16% DV) in 1 oz
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  117. Queso Blanco
    207mg (16% DV) in 1/4 cup
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  118. Cooked Tahitian Taro
    204.1mg (16% DV) in 1 cup slices
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  119. Muenster Cheese
    203.6mg (16% DV) in 1 oz
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  120. Cheddar Cheese
    201.6mg (16% DV) in 1 oz
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  121. Kelloggs Special K Nourish Cinnamon Raisin Pecan Dry
    200.2mg (15% DV) in 1 Container (1 NLEA serving)
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  122. Kelloggs Special K Nourish Cranberry Almond Dry
    200.2mg (15% DV) in 1 Container (1 NLEA serving)
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  123. Kelloggs Special K Nourish Maple Brown Sugar Crunch Dry
    200.2mg (15% DV) in 1 Container (1 NLEA serving)
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  124. Wheatena Dry
    200mg (15% DV) in 1/3 cup (1 NLEA serving)
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  125. General Mills 25% Less Sugar Cinnamon Toast Crunch
    199.9mg (15% DV) in 1 bowl (3/4 cup) (1 NLEA serving)
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  126. Low-sodium Cheddar Cheese
    199.7mg (15% DV) in 1 oz
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  127. Coffee Ready To Drink Vanilla Light Milk Based Sweetened
    199.5mg (15% DV) in fl oz
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  128. Sharp Cheddar Cheese
    199.1mg (15% DV) in 1 slice (1 oz)
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  129. Abbott Ensure Plus Ready-to-drink
    199.1mg (15% DV) in 1 cup
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  130. Gouda Cheese
    198.8mg (15% DV) in 1 oz
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  131. Tilsit Cheese
    198.8mg (15% DV) in 1 oz
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  132. Mozzarella (Hard And Lowfat)
    197.9mg (15% DV) in 1 oz
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  133. Cooked Turnip Greens
    197.3mg (15% DV) in 1 cup, chopped
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  134. Colby Cheese
    194.5mg (15% DV) in 1 oz
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  135. Wheatena Cooked With Water
    194.4mg (15% DV) in 1 cup
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  136. Wheatena Cooked With Water With Salt
    194.4mg (15% DV) in 1 cup
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  137. Coffee Ready To Drink Milk Based Sweetened
    193.9mg (15% DV) in 1 cup
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  138. American Cheese
    193.7mg (15% DV) in 1 oz
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  139. Brick Cheese
    191.4mg (15% DV) in 1 oz
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  140. Caraway Cheese
    191.1mg (15% DV) in 1 oz
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  141. American Cheese Spread
    191.1mg (15% DV) in 1 slice
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  142. Ovaltine Classic Malt Powder
    190.9mg (15% DV) in 1 serving (4 tbsp or 1 envelope)
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  143. Ovaltine Chocolate Malt Powder
    190.9mg (15% DV) in 1 serving (4 tbsp or 1 envelope)
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  144. Roquefort
    188mg (14% DV) in 1 oz
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  145. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    187.2mg (14% DV) in 1 cup, cooked
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  146. Nonfat Greek Yogurt
    187mg (14% DV) in 1 container
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  147. Queso Chihuahua
    184.9mg (14% DV) in 1 oz
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  148. Port De Salut Cheese
    184.6mg (14% DV) in 1 oz
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  149. Mexican Blend Cheese
    184.5mg (14% DV) in 1/4 cup shredded
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  150. Jute Potherb (Molokhiya) (Cooked)
    183.6mg (14% DV) in 1 cup
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  151. Chesire Cheese
    182.6mg (14% DV) in 1 oz
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  152. Chia Seeds
    179.2mg (14% DV) in 1 oz
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  153. Boiled Soybeans (Edamame)
    175.4mg (13% DV) in 1 cup
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  154. Meal Supplement Drink Canned Peanut Flavor
    173.8mg (13% DV) in 1 cup
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  155. Cooked Scotch Kale
    171.6mg (13% DV) in 1 cup, chopped
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  156. General Mills Kix
    171mg (13% DV) in 1 (1/4) cup (1 NLEA serving)
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  157. Queso Fresco
    169.8mg (13% DV) in 1/4 cup
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  158. Cooked Mustard Greens
    165.2mg (13% DV) in 1 cup, chopped
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  159. Cooked Beet Greens
    164.2mg (13% DV) in 1 cup (1 Inch pieces)
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  160. Mozzarella (Hard)
    163.3mg (13% DV) in 1 oz
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  161. Tahitian Taro
    161.3mg (12% DV) in 1 cup slices
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  162. Cooked Large White Beans
    161.1mg (12% DV) in 1 cup
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  163. Pak-choi (Bok Choy) (Cooked)
    158.1mg (12% DV) in 1 cup, shredded
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  164. Chocolate Malt Powder Prepared With 1% Milk Fortified
    156.8mg (12% DV) in 1 cup dry mix
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  165. Fontina Cheese
    156.2mg (12% DV) in 1 oz
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  166. Baked Beans
    154.3mg (12% DV) in 1 cup
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  167. Cream Of Wheat Instant Prepared With Water Without Salt
    154.2mg (12% DV) in 1 cup
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  168. General Mills Honey Kix
    150.2mg (12% DV) in 1 (1/4) cup (1 NLEA serving)
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  169. Protein Powder Whey Based
    150.1mg (12% DV) in 1/3 cup
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  170. Blue Cheese
    150mg (12% DV) in 1 oz
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  171. Nonfat American Cheese
    149.9mg (12% DV) in 1 serving
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  172. Nonfat Chocolate Yogurt
    149.6mg (12% DV) in 1 container (6 oz)
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  173. Nonfat Greek Vanilla Yogurt
    148.5mg (11% DV) in 1 container (5.3 oz)
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  174. Cooked Dandelion Greens
    147mg (11% DV) in 1 cup, chopped
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  175. Oats Instant Fortified With Cinnamon And Spice Prepared With Water
    146.4mg (11% DV) in 1 cup
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  176. Nonfat Greek Strawberry Yogurt
    145.5mg (11% DV) in 1 container (5.3 oz)
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  177. Orange Drink Breakfast Type With Juice And Pulp Frozen Concentrate
    144.8mg (11% DV) in 1 fl oz
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  178. Mozzarella
    143.4mg (11% DV) in 1 oz
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  179. Malt-o-meal Maple & Brown Sugar Hot Wheat Cereal Dry
    143.1mg (11% DV) in 1/4 cup (1 NLEA serving)
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  180. Cold Pack American Cheese
    141.1mg (11% DV) in 1 oz
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  181. Nopales
    141mg (11% DV) in 1 cup, sliced
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  182. Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt
    140.2mg (11% DV) in 1 cup
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  183. Feta Cheese
    140mg (11% DV) in 1 oz
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  184. General Mills Berry Berry Kix
    138.9mg (11% DV) in 1 (1/4) cup (1 NLEA serving)
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  185. Quaker Toasted Multigrain Crisps
    137.9mg (11% DV) in 1 (1/4) cup (1 NLEA serving)
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  186. Ice Mocha
    137.8mg (11% DV) in 1 cup
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  187. General Mills Cinnamon Toast Crunch
    137.6mg (11% DV) in 3/4 cup (1 NLEA serving)
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  188. Scotch Kale
    137.4mg (11% DV) in 1 cup, chopped
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  189. Oats Instant Fortified With Raisins And Spice Prepared With Water
    134.4mg (10% DV) in 1 cup
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  190. Soft Tofu
    133.2mg (10% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
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  191. Lowfat Greek Strawberry Yogurt
    132mg (10% DV) in 1 container (5.3 oz)
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  192. Malt-o-meal Farina Hot Wheat Cereal Dry
    132mg (10% DV) in 3 tbsp (1 NLEA serving)
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  193. Malt-o-meal Chocolate Prepared With Water Without Salt
    131.3mg (10% DV) in 1 serving (3 T dry cereal plus 1 cup water)
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  194. Malt-o-meal Chocolate Dry
    131.3mg (10% DV) in 3 tbsp (1 NLEA serving)
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  195. Cooked Small White Beans
    130.7mg (10% DV) in 1 cup
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  196. Processed Pimento Cheese
    128.9mg (10% DV) in 1 slice (3/4 oz)
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  197. Fatfree Chocolate Milk
    127mg (10% DV) in 100 grams
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  198. Navy Beans
    125.6mg (10% DV) in 1 cup
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  199. Lowfat Cottage Cheese (2%)
    125.4mg (10% DV) in 4 oz
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  200. Quaker Instant Oatmeal Cinnamon Swirl High Fiber
    125.1mg (10% DV) in 1 packet (1 NLEA serving)
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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