Nutrient Ranking Tool

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200 Foods Highest in Magnesium

Ranked by a Common Serving Size
420mg Magnesium = 100% DV
  1. Buckwheat (Uncooked)
    (Buckwheat)
    392.7mg (94% DV) in 1 cup
    Database: Standard Release (Common) View
  2. Familia Swiss Muesli Cereal
    (Cereals Ready-To-Eat Familia)
    386.7mg (92% DV) in 1 cup
    Database: Standard Release (Common) View
  3. Baked Conch
    (Mollusks Conch Baked Or Broiled)
    302.3mg (72% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  4. Uncooked Oats
    (Oats (Includes Foods For Usda's Food Distribution Program))
    276.1mg (66% DV) in 1 cup
    Database: Standard Release (Common) View
  5. Oat Bran
    (Oat Bran Raw)
    220.9mg (53% DV) in 1 cup
    Database: Standard Release (Common) View
  6. Granola Homemade
    (Cereals Ready-To-Eat Granola Homemade)
    205mg (49% DV) in 1 cup
    Database: Standard Release (Common) View
  7. Whey Protein Powder Isolate
    200.4mg (48% DV) in 3 scoop
    Database: Standard Release (Common) View
  8. Hemp Seeds
    (Seeds Hemp Seed Hulled)
    198.8mg (47% DV) in 1oz
    Database: Standard Release (Common) View
  9. Semisweet Chocolate Made With Butter
    195.5mg (47% DV) in 1 cup chips (6 oz package)
    Database: Standard Release (Common) View
  10. Confectioners Coating Peanut Butter
    (Confectioner's Coating Peanut Butter)
    184.8mg (44% DV) in 1 cup chips
    Database: Standard Release (Common) View
  11. Snickers Marathon Double Chocolate Nut Bar
    (Formulated Bar Mars Snackfood Us Snickers Marathon Double Chocolate Nut Bar)
    174.4mg (42% DV) in 1 bar
    Database: Standard Release (Common) View
  12. Dried Pumpkin And Squash Seeds
    (Seeds Pumpkin And Squash Seed Kernels Dried)
    168.1mg (40% DV) in 1 oz
    Database: Standard Release (Common) View
  13. Atlantic Mackerel (Cooked)
    (Fish Mackerel Atlantic Cooked Dry Heat)
    164.9mg (39% DV) in 6oz fillet
    Database: Standard Release (Common) View
  14. Cooked Catjang Beans
    (Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
    164.2mg (39% DV) in 1 cup
    Database: Standard Release (Common) View
  15. Cooked Amaranth
    (Amaranth Grain Cooked)
    159.9mg (38% DV) in 1 cup
    Database: Standard Release (Common) View
  16. Cooked Spinach
    (Spinach Cooked Boiled Drained Without Salt)
    156.6mg (37% DV) in 1 cup
    Database: Standard Release (Common) View
  17. Roasted Squash And Pumpkin Seeds (Unsalted)
    (Seeds Pumpkin And Squash Seed Kernels Roasted Without Salt)
    156.2mg (37% DV) in 1 oz
    Database: Standard Release (Common) View
  18. Roasted Squash And Pumpkin Seeds (Salted)
    (Seeds Pumpkin And Squash Seed Kernels Roasted With Salt Added)
    156.2mg (37% DV) in 1 oz
    Database: Standard Release (Common) View
  19. Uncooked Whole-Grain Cornmeal
    (Cornmeal Whole-Grain White)
    154.9mg (37% DV) in 1 cup
    Database: Standard Release (Common) View
  20. Uncooked Yellow Cornmeal
    (Cornmeal Whole-Grain Yellow)
    154.9mg (37% DV) in 1 cup
    Database: Standard Release (Common) View
  21. Cooked Swiss Chard
    (Chard Swiss Cooked Boiled Drained Without Salt)
    150.5mg (36% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  22. Whole Grain Sorghum Flour
    (Sorghum Flour Whole-Grain)
    148.8mg (35% DV) in 1 cup
    Database: Standard Release (Common) View
  23. Boiled Soybeans (Edamame)
    (Soybeans Mature Cooked Boiled Without Salt)
    147.9mg (35% DV) in 1 cup
    Database: Standard Release (Common) View
  24. Canned Eastern Oysters
    (Mollusks Oyster Eastern Canned)
    146.9mg (35% DV) in 1 can (12 oz), oysters and liquid
    Database: Standard Release (Common) View
  25. Firm Tofu
    (Tofu Raw Firm Prepared With Calcium Sulfate)
    146.2mg (35% DV) in 1 cup
    Database: Standard Release (Common) View
  26. Whelk (Cooked)
    (Mollusks Whelk Unspecified Cooked Moist Heat)
    146.2mg (35% DV) in 3 oz
    Database: Standard Release (Common) View
  27. Unilever Slimfast Meal Replacement Regular Ready-To-Drink 3-2-1 Plan
    132.8mg (32% DV) in 1 bottle
    Database: Standard Release (Common) View
  28. Slimfast Meal Replacement High Protein Shake Ready-To-Drink 3-2-1 Plan
    129.8mg (31% DV) in 1 bottle
    Database: Standard Release (Common) View
  29. Chocolate Covered Candy (Low Sugar Or Low Calorie)
    (Chocolate Covered Low Sugar Or Low Calorie)
    129mg (31% DV) in 100 grams
    Database: Standard Release (Common) View
  30. Cooked Teff
    (Teff Cooked)
    126mg (30% DV) in 1 cup
    Database: Standard Release (Common) View
  31. Cooked Lima Beans
    (Lima Beans Immature Seeds Cooked Boiled Drained Without Salt)
    125.8mg (30% DV) in 1 cup
    Database: Standard Release (Common) View
  32. Canned Navy Beans
    (Beans Navy Mature Seeds Canned)
    123.1mg (29% DV) in 1 cup
    Database: Standard Release (Common) View
  33. Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan
    123mg (29% DV) in 1 scoop
    Database: Standard Release (Common) View
  34. Cooked Small White Beans
    (Beans Small White Mature Seeds Cooked Boiled Without Salt)
    121.7mg (29% DV) in 1 cup
    Database: Standard Release (Common) View
  35. Black Beans
    (Beans Black Mature Seeds Cooked Boiled Without Salt)
    120.4mg (29% DV) in 1 cup
    Database: Standard Release (Common) View
  36. Adzuki Beans
    (Beans Adzuki Mature Seeds Cooked Boiled Without Salt)
    119.6mg (28% DV) in 1 cup
    Database: Standard Release (Common) View
  37. Quinoa Cooked
    118.4mg (28% DV) in 1 cup
    Database: Standard Release (Common) View
  38. Canned Chili With Beans
    (Chili With Beans Canned)
    115.2mg (27% DV) in 1 cup
    Database: Standard Release (Common) View
  39. Whole Wheat Hot Natural Cereal Dry
    (Cereals Whole Wheat Hot Natural Cereal Dry)
    114.7mg (27% DV) in 1 cup
    Database: Standard Release (Common) View
  40. Mungo Beans (Cooked)
    (Mungo Beans Mature Seeds Cooked Boiled Without Salt)
    113.4mg (27% DV) in 1 cup
    Database: Standard Release (Common) View
  41. Uncle Sam Cereal
    (Cereals Ready-To-Eat Uncle Sam Cereal)
    113.3mg (27% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  42. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    112.8mg (27% DV) in 1 cup
    Database: Standard Release (Common) View
  43. Oats Regular And Quick Not Fortified Dry
    (Cereals Oats Regular And Quick Not Fortified Dry)
    111.8mg (27% DV) in 1 cup
    Database: Standard Release (Common) View
  44. Flax Seeds
    (Seeds Flaxseed)
    111.3mg (27% DV) in 1oz
    Database: Standard Release (Common) View
  45. Tamarinds
    (Tamarinds Raw)
    110.4mg (26% DV) in 1 cup, pulp
    Database: Standard Release (Common) View
  46. Bluefin Tuna (Cooked)
    (Fish Tuna Fresh Bluefin Cooked Dry Heat)
    108.8mg (26% DV) in 6oz fillet
    Database: Standard Release (Common) View
  47. Baked Beans
    (Beans Baked Home Prepared)
    108.8mg (26% DV) in 1 cup
    Database: Standard Release (Common) View
  48. Quaker Shredded Wheat Bagged Cereal
    (Cereals Ready-To-Eat Quaker Shredded Wheat Bagged Cereal)
    108.4mg (26% DV) in 3 biscuits (1 nlea serving)
    Database: Standard Release (Common) View
  49. Quaker Quick Oats With Iron Dry
    (Cereals Quaker Quick Oats With Iron Dry)
    108mg (26% DV) in 1/2 cup
    Database: Standard Release (Common) View
  50. Cooked Green Soybeans
    (Soybeans Green Cooked Boiled Drained Without Salt)
    108mg (26% DV) in 1 cup
    Database: Standard Release (Common) View
  51. Quaker Quick Oats Dry
    (Cereals Quaker Quick Oats Dry)
    108mg (26% DV) in 1/2 cup
    Database: Standard Release (Common) View
  52. Brazilnuts
    (Nuts Brazilnuts Dried Unblanched)
    106.8mg (25% DV) in 1 oz (6 kernels)
    Database: Standard Release (Common) View
  53. Abbott Ensure Nutritional Shake Ready-To-Drink
    106.7mg (25% DV) in 8 fl oz
    Database: Standard Release (Common) View
  54. Coconut Milk
    (Nuts Coconut Milk Canned (Liquid Expressed From Grated Meat And Water))
    104mg (25% DV) in 1 cup
    Database: Standard Release (Common) View
  55. Post Shredded Wheat N Bran Spoon-Size
    (Cereals Ready-To-Eat Post Shredded Wheat N' Bran Spoon-Size)
    102.7mg (24% DV) in 1 (1/4) cup (1 nlea serving)
    Database: Standard Release (Common) View
  56. Succotash
    (Succotash (Corn And Limas) Cooked Boiled Drained Without Salt)
    101.8mg (24% DV) in 1 cup
    Database: Standard Release (Common) View
  57. Sesame Seeds (Toasted)
    (Seeds Sesame Seeds Whole Roasted And Toasted)
    101.1mg (24% DV) in 1 oz
    Database: Standard Release (Common) View
  58. Abbott Ensure Plus Ready-To-Drink
    100.8mg (24% DV) in 1 cup
    Database: Standard Release (Common) View
  59. Safflower Seeds
    (Seeds Safflower Seed Kernels Dried)
    100.3mg (24% DV) in 1 oz
    Database: Standard Release (Common) View
  60. Unilever Slimfast Shake Mix Powder 3-2-1 Plan
    100.1mg (24% DV) in 1 scoop
    Database: Standard Release (Common) View
  61. Milk And Soy Chocolate Drink
    (Chocolate Drink Milk And Soy Based Ready To Drink Fortified)
    99.5mg (24% DV) in 8 fl oz
    Database: Standard Release (Common) View
  62. Edamame
    (Edamame Frozen Prepared)
    99.2mg (24% DV) in 1 cup
    Database: Standard Release (Common) View
  63. Post Raisin Bran Cereal
    (Cereals Ready-To-Eat Post Raisin Bran Cereal)
    99.1mg (24% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  64. Cooked Beet Greens
    (Beet Greens Cooked Boiled Drained Without Salt)
    97.9mg (23% DV) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
  65. Sun Country Kretschmer Toasted Wheat Bran
    (Cereals Ready-To-Eat Sun Country Kretschmer Toasted Wheat Bran)
    97mg (23% DV) in 1/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  66. Mung Beans (Cooked)
    (Mung Beans Mature Seeds Cooked Boiled Without Salt)
    97mg (23% DV) in 1 cup
    Database: Standard Release (Common) View
  67. Navy Beans
    (Beans Navy Mature Seeds Cooked Boiled Without Salt)
    96.5mg (23% DV) in 1 cup
    Database: Standard Release (Common) View
  68. Quaker Oat Bran Quaker/mothers Oat Bran Dry
    (Cereals Quaker Oat Bran Quaker/mother's Oat Bran Dry)
    96.4mg (23% DV) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) View
  69. Stirfried Soybean Sprouts
    (Soybeans Mature Seeds Sprouted Cooked Stir-Fried)
    96mg (23% DV) in 100 grams
    Database: Standard Release (Common) View
  70. Quaker Toasted Multigrain Crisps
    (Cereals Ready-To-Eat Quaker Toasted Multigrain Crisps)
    95.8mg (23% DV) in 1 (1/4) cup (1 nlea serving)
    Database: Standard Release (Common) View
  71. Cooked Spelt
    (Spelt Cooked)
    95.1mg (23% DV) in 1 cup
    Database: Standard Release (Common) View
  72. Chia Seeds
    (Seeds Chia Seeds Dried)
    95.1mg (23% DV) in 1 oz
    Database: Standard Release (Common) View
  73. Unsweetened Baking Chocolate
    (Baking Chocolate Unsweetened Squares)
    94.8mg (23% DV) in 1 oz square bakers
    Database: Standard Release (Common) View
  74. Canned Mature (White) Lima Beans
    (Lima Beans Large Mature Seeds Canned)
    94mg (22% DV) in 1 cup
    Database: Standard Release (Common) View
  75. Canned Refried Beans
    (Refried Beans Canned Vegetarian)
    92mg (22% DV) in 1 cup
    Database: Standard Release (Common) View
  76. Dried Sunflower Seeds
    (Seeds Sunflower Seed Kernels Dried)
    91mg (22% DV) in 1 oz
    Database: Standard Release (Common) View
  77. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    (Fast Foods Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato)
    90.9mg (22% DV) in 12 inch sub
    Database: Standard Release (Common) View
  78. Toasted Wheat Germ
    (Cereals Ready-To-Eat Wheat Germ Toasted Plain)
    90.9mg (22% DV) in 1 oz
    Database: Standard Release (Common) View
  79. Black Turtle Beans
    (Beans Black Turtle Mature Seeds Cooked Boiled Without Salt)
    90.7mg (22% DV) in 1 cup
    Database: Standard Release (Common) View
  80. Black-Eyed Peas (Cowpeas)
    (Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Cooked Boiled Without Salt)
    90.6mg (22% DV) in 1 cup
    Database: Standard Release (Common) View
  81. Nestle Boost Plus Nutritional Drink Ready-To-Drink
    90.1mg (21% DV) in 1 bottle
    Database: Standard Release (Common) View
  82. Hersheys Payday Bar
    90mg (21% DV) in 100 grams
    Database: Standard Release (Common) View
  83. Boiled Lupin Beans
    (Lupins Mature Seeds Cooked Boiled Without Salt)
    89.6mg (21% DV) in 1 cup
    Database: Standard Release (Common) View
  84. Lupin Beans (Cooked)
    (Lupins Mature Seeds Cooked Boiled With Salt)
    89.6mg (21% DV) in 1 cup
    Database: Standard Release (Common) View
  85. Great Northern Beans
    (Beans Great Northern Mature Seeds Cooked Boiled Without Salt)
    88.5mg (21% DV) in 1 cup
    Database: Standard Release (Common) View
  86. Cranberry Beans (Roman Beans)
    (Beans Cranberry (Roman) Mature Seeds Cooked Boiled Without Salt)
    88.5mg (21% DV) in 1 cup
    Database: Standard Release (Common) View
  87. Baked Acorn Squash
    (Squash Winter Acorn Cooked Baked Without Salt)
    88.2mg (21% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  88. Rose Hips
    (Rose Hips Wild (Northern Plains Indians))
    87.6mg (21% DV) in 1 cup
    Database: Standard Release (Common) View
  89. Prickly Pears
    (Prickly Pears Raw)
    87.6mg (21% DV) in 1 fruit without refuse
    Database: Standard Release (Common) View
  90. Cooked Oat Bran
    (Oat Bran Cooked)
    87.6mg (21% DV) in 1 cup
    Database: Standard Release (Common) View
  91. Burrito With Beans
    (Fast Foods Burrito With Beans)
    86.8mg (21% DV) in 2 pieces
    Database: Standard Release (Common) View
  92. Quaker Oatmeal Real Medleys Peach Almond Dry
    (Cereals Quaker Oatmeal Real Medleys Peach Almond Dry)
    86.3mg (21% DV) in 1 package (1 nlea serving)
    Database: Standard Release (Common) View
  93. Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    (Fast Foods Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise)
    85.8mg (20% DV) in 1 sandwich
    Database: Standard Release (Common) View
  94. Dried Pilinuts
    (Nuts Pilinuts Dried)
    85.8mg (20% DV) in 1 oz (15 kernels)
    Database: Standard Release (Common) View
  95. Cooked Brown Rice
    (Rice Brown Medium-Grain Cooked (Includes Foods For Usda's Food Distribution Program))
    85.8mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  96. Cooked Blackeyed Peas
    (Cowpeas (Blackeyes) Immature Seeds Cooked Boiled Drained Without Salt)
    85.8mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  97. Roasted Buckwheat Groats
    (Buckwheat Groats Roasted Cooked)
    85.7mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  98. Pinto Beans (Cooked)
    (Beans Pinto Mature Seeds Cooked Boiled Without Salt)
    85.5mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  99. Atlantic Mackerel (Raw)
    (Fish Mackerel Atlantic Raw)
    85.1mg (20% DV) in 1 fillet
    Database: Standard Release (Common) View
  100. California Red Kidney Beans
    (Beans Kidney California Red Mature Seeds Cooked Boiled Without Salt)
    85mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  101. Alaskan King Crab
    (Crustaceans Crab Alaska King Cooked Moist Heat)
    84.4mg (20% DV) in 1 leg
    Database: Standard Release (Common) View
  102. Canned Lima Beans
    (Lima Beans Immature Seeds Canned No Salt Added Solids And Liquids)
    84.3mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  103. Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise
    (Fast Foods Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise)
    84mg (20% DV) in 1 sandwich
    Database: Standard Release (Common) View
  104. Canned Cranberry Beans
    (Beans Cranberry (Roman) Mature Seeds Canned)
    83.2mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  105. Cashews (Raw)
    (Nuts Cashew Nuts Raw)
    82.9mg (20% DV) in 1 oz
    Database: Standard Release (Common) View
  106. Cytosport Muscle Milk Ready-To-Drink
    82.8mg (20% DV) in 14 fl oz
    Database: Standard Release (Common) View
  107. Kamut Cooked
    (Wheat Kamut Khorasan Cooked)
    82.6mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  108. Lima Beans
    (Lima Beans Large Mature Seeds Cooked Boiled Without Salt)
    80.8mg (19% DV) in 1 cup
    Database: Standard Release (Common) View
  109. Malt-O-Meal Raisin Bran Cereal
    (Cereals Ready-To-Eat Malt-O-Meal Raisin Bran Cereal)
    80.2mg (19% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  110. Cooked Red Kidney Beans
    (Beans Kidney Red Mature Seeds Cooked Boiled Without Salt)
    79.7mg (19% DV) in 1 cup
    Database: Standard Release (Common) View
  111. Dry Roasted Almonds
    (Nuts Almonds Dry Roasted Without Salt Added)
    79.2mg (19% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Common) View
  112. Quaker Oatmeal Real Medleys Summer Berry Dry
    (Cereals Quaker Oatmeal Real Medleys Summer Berry Dry)
    79.1mg (19% DV) in 1 package (1 nlea serving)
    Database: Standard Release (Common) View
  113. Brown Rice
    (Rice Brown Long-Grain Cooked (Includes Foods For Usda's Food Distribution Program))
    78.8mg (19% DV) in 1 cup
    Database: Standard Release (Common) View
  114. Chickpeas (Garbanzo Beans) (Cooked)
    (Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Cooked Boiled Without Salt)
    78.7mg (19% DV) in 1 cup
    Database: Standard Release (Common) View
  115. Soy Milk
    (Soy Milk (All Flavors) Unsweetened With Added Calcium Vitamins A And D)
    77.8mg (19% DV) in 16oz glass
    Database: Standard Release (Common) View
  116. Unsweetened Soy Milk
    (Silk Unsweetened Soy Milk)
    77.8mg (19% DV) in 16oz glass
    Database: Standard Release (Common) View
  117. Oil Roasted Cashews
    (Nuts Cashew Nuts Oil Roasted Without Salt Added)
    77.5mg (18% DV) in 1 oz (18 kernels)
    Database: Standard Release (Common) View
  118. Cooked Purslane
    (Purslane Cooked Boiled Drained Without Salt)
    77.1mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  119. Canned Red Kidney Beans
    (Beans Kidney Red Mature Seeds Canned Solids And Liquids)
    76.8mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  120. Artichokes (Globe Or French)
    (Artichokes (Globe Or French) Raw)
    76.8mg (18% DV) in 1 artichoke, medium
    Database: Standard Release (Common) View
  121. Almonds
    (Nuts Almonds)
    76.7mg (18% DV) in 1 oz (23 whole kernels)
    Database: Standard Release (Common) View
  122. Cooked Millet
    (Millet Cooked)
    76.6mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  123. Fried Yellow Plantains
    (Plantains Yellow Fried Latino Restaurant)
    76.1mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  124. Cooked Atlantic Cod
    (Fish Cod Atlantic Cooked Dry Heat)
    75.6mg (18% DV) in 1 fillet
    Database: Standard Release (Common) View
  125. Quaker Oatmeal Real Medleys Cherry Pistachio Dry
    (Cereals Quaker Oatmeal Real Medleys Cherry Pistachio Dry)
    75.2mg (18% DV) in 1 package (1 nlea serving)
    Database: Standard Release (Common) View
  126. Cooked Grouper
    (Fish Grouper Mixed Species Cooked Dry Heat)
    74.7mg (18% DV) in 1 fillet
    Database: Standard Release (Common) View
  127. Tofu Prepared With Calcium
    (Tofu Raw Regular Prepared With Calcium Sulfate)
    74.4mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  128. Roasted Squash And Pumpkin Seeds (With Shells)
    (Seeds Pumpkin And Squash Seeds Whole Roasted Without Salt)
    74.4mg (18% DV) in 1 oz (85 seeds)
    Database: Standard Release (Common) View
  129. Boiled Red Kidney Beans
    (Beans Kidney Royal Red Mature Seeds Cooked Boiled Without Salt)
    74.3mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  130. Kidney Beans
    (Beans Kidney All Types Mature Seeds Cooked Boiled Without Salt)
    74.3mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  131. Dry-Roasted Cashews
    (Nuts Cashew Nuts Dry Roasted Without Salt Added)
    73.8mg (18% DV) in 1 oz
    Database: Standard Release (Common) View
  132. Dungeness Crab (Raw)
    (Crustaceans Crab Dungeness Raw)
    73.4mg (17% DV) in 1 crab
    Database: Standard Release (Common) View
  133. Nachos With Cheese Beans Ground Beef And Tomatoes
    (Fast Foods Nachos With Cheese Beans Ground Beef And Tomatoes)
    73.3mg (17% DV) in 1 serving
    Database: Standard Release (Common) View
  134. Cashew Butter
    (Nuts Cashew Butter Plain Without Salt Added)
    73.3mg (17% DV) in 1 oz
    Database: Standard Release (Common) View
  135. Cooked Pollock
    (Fish Pollock Atlantic Cooked Dry Heat)
    73.1mg (17% DV) in 3 oz
    Database: Standard Release (Common) View
  136. Broad Beans (Fava)
    (Broadbeans (Fava Beans) Mature Seeds Cooked Boiled Without Salt)
    73.1mg (17% DV) in 1 cup
    Database: Standard Release (Common) View
  137. Rowal
    (Rowal Raw)
    73mg (17% DV) in 1 cup
    Database: Standard Release (Common) View
  138. Durian
    (Durian Raw Or Frozen)
    72.9mg (17% DV) in 1 cup, chopped or diced
    Database: Standard Release (Common) View
  139. Grape Nuts Cereal
    (Cereals Ready-To-Eat Post Grape-Nuts Cereal)
    71.9mg (17% DV) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) View
  140. Oat Bran Flakes Health Valley
    (Cereals Ready-To-Eat Oat Bran Flakes Health Valley)
    71.5mg (17% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  141. Cooked Yellowfin Tuna
    (Fish Tuna Yellowfin Fresh Cooked Dry Heat)
    71.4mg (17% DV) in 6oz fillet
    Database: Standard Release (Common) View
  142. Pine Nuts (Dried)
    (Nuts Pine Nuts Dried)
    71.3mg (17% DV) in 1 oz (167 kernels)
    Database: Standard Release (Common) View
  143. Sesame Crunch
    71.3mg (17% DV) in 1 oz
    Database: Standard Release (Common) View
  144. Lentils (Cooked)
    (Lentils Mature Seeds Cooked Boiled Without Salt)
    71.3mg (17% DV) in 1 cup
    Database: Standard Release (Common) View
  145. Abbott Eas Whey Protein Powder
    70.6mg (17% DV) in 2 scoop
    Database: Standard Release (Common) View
  146. Split Peas
    (Peas Split Mature Seeds Cooked Boiled Without Salt)
    70.6mg (17% DV) in 1 cup
    Database: Standard Release (Common) View
  147. Cooked Nopales
    (Nopales Cooked Without Salt)
    70mg (17% DV) in 1 cup
    Database: Standard Release (Common) View
  148. Cooked Tahitian Taro
    (Taro Tahitian Cooked Without Salt)
    69.9mg (17% DV) in 1 cup slices
    Database: Standard Release (Common) View
  149. Canned Kidney Beans
    (Beans Kidney All Types Mature Seeds Canned)
    69.1mg (16% DV) in 1 cup
    Database: Standard Release (Common) View
  150. Post Bran Flakes
    (Cereals Ready-To-Eat Post Bran Flakes)
    68.7mg (16% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  151. Canned Baked Beans
    (Beans Baked Canned Plain Or Vegetarian)
    68.6mg (16% DV) in 1 cup
    Database: Standard Release (Common) View
  152. Quaker Oatmeal Real Medleys Blueberry Hazelnut Dry
    (Cereals Quaker Oatmeal Real Medleys Blueberry Hazelnut Dry)
    68.6mg (16% DV) in 1 package (1 nlea serving)
    Database: Standard Release (Common) View
  153. Passion Fruit (Granadilla)
    (Passion-Fruit (Granadilla) Purple Raw)
    68.4mg (16% DV) in 1 cup
    Database: Standard Release (Common) View
  154. Cooked Northern Pike
    (Fish Pike Northern Cooked Dry Heat)
    68mg (16% DV) in 6oz fillet
    Database: Standard Release (Common) View
  155. Nonfat Chocolate Yogurt
    (Yogurt Chocolate Nonfat Milk Fortified With Vitamin D)
    68mg (16% DV) in 1 container (6 oz)
    Database: Standard Release (Common) View
  156. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise)
    67.3mg (16% DV) in 1 item
    Database: Standard Release (Common) View
  157. Butternuts (Dried)
    (Nuts Butternuts Dried)
    67.3mg (16% DV) in 1 oz
    Database: Standard Release (Common) View
  158. Pea Sprouts
    (Peas Mature Seeds Sprouted Raw)
    67.2mg (16% DV) in 1 cup
    Database: Standard Release (Common) View
  159. California Avocados
    (Avocados Raw California)
    66.7mg (16% DV) in 1 cup, pureed
    Database: Standard Release (Common) View
  160. Canned Baked Beans With Beef
    (Beans Baked Canned With Beef)
    66.5mg (16% DV) in 1 cup
    Database: Standard Release (Common) View
  161. Dried Pine Nuts
    (Nuts Pine Nuts Pinyon Dried)
    66.5mg (16% DV) in 1 oz
    Database: Standard Release (Common) View
  162. Wheat And Bran Presweetened With Nuts And Fruits
    (Cereals Ready-To-Eat Wheat And Bran Presweetened With Nuts And Fruits)
    66mg (16% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  163. Honey-Combed With Peanut Butter
    66mg (16% DV) in 100 grams
    Database: Standard Release (Common) View
  164. Post Shredded Wheat Original Spoon-Size
    (Cereals Ready-To-Eat Post Shredded Wheat Original Spoon-Size)
    65.2mg (16% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  165. Vinespinach
    (Vinespinach (Basella) Raw)
    65mg (15% DV) in 100 grams
    Database: Standard Release (Common) View
  166. Dark Chocolate (70-85% Cocoa)
    (Chocolate Dark 70-85% Cacao Solids)
    64.8mg (15% DV) in 1 oz
    Database: Standard Release (Common) View
  167. Dry-Roasted Mixed Nuts (Salted)
    (Nuts Mixed Nuts Dry Roasted With Peanuts Without Salt Added)
    64.5mg (15% DV) in 1 oz
    Database: Standard Release (Common) View
  168. Quaker Oatmeal Real Medleys Apple Walnut Dry
    (Cereals Quaker Oatmeal Real Medleys Apple Walnut Dry)
    64.5mg (15% DV) in 1 package (1 nlea serving)
    Database: Standard Release (Common) View
  169. Quaker Oatmeal Squares
    (Cereals Ready-To-Eat Quaker Oatmeal Squares)
    64.4mg (15% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  170. Quaker Oatmeal Squares Golden Maple
    (Cereals Ready-To-Eat Quaker Oatmeal Squares Golden Maple)
    64.4mg (15% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  171. Quaker Oatmeal Squares Cinnamon
    (Cereals Ready-To-Eat Quaker Oatmeal Squares Cinnamon)
    63.8mg (15% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  172. Dry-Roasted Soybeans
    (Soybeans Mature Seeds Dry Roasted)
    63.8mg (15% DV) in 1oz
    Database: Standard Release (Common) View
  173. Cooked Acorn Squash
    (Squash Winter Acorn Cooked Boiled Mashed Without Salt)
    63.7mg (15% DV) in 1 cup, mashed
    Database: Standard Release (Common) View
  174. Quaker Mothers Cinnamon Oat Crunch
    (Cereals Ready-To-Eat Quaker Mother's Cinnamon Oat Crunch)
    63.6mg (15% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  175. Striped Bass (Raw)
    (Fish Bass Striped Raw)
    63.6mg (15% DV) in 1 fillet
    Database: Standard Release (Common) View
  176. High Fat Milk (3.7% Fat)
    (Milk Producer Fluid 3.7% Milkfat)
    63.4mg (15% DV) in 16oz glass
    Database: Standard Release (Common) View
  177. Cooked Oatmeal
    (Cereals Oats Regular And Quick Unenriched Cooked With Water (Includes Boiling And Microwaving) Without Salt)
    63.2mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  178. Cooked Striped Bass
    (Fish Bass Striped Cooked Dry Heat)
    63.2mg (15% DV) in 1 fillet
    Database: Standard Release (Common) View
  179. Oats Regular And Quick And Instant Unenriched Cooked With Water (Includes Boiling And Microw
    (Cereals Oats Regular And Quick And Instant Unenriched Cooked With Water (Includes Boiling And Microwaving) With Salt)
    63.2mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  180. Whole Wheat Pasta
    (Pasta Whole-Wheat Cooked (Includes Foods For Usda's Food Distribution Program))
    63.2mg (15% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) View
  181. Burrito With Beans And Cheese
    (Fast Foods Burrito With Beans And Cheese)
    62.9mg (15% DV) in 1 each burrito
    Database: Standard Release (Common) View
  182. Cooked Snapper
    (Fish Snapper Mixed Species Cooked Dry Heat)
    62.9mg (15% DV) in 1 fillet
    Database: Standard Release (Common) View
  183. Wild Atlantic Salmon (Cooked)
    (Fish Salmon Atlantic Wild Cooked Dry Heat)
    62.9mg (15% DV) in 6oz fillet
    Database: Standard Release (Common) View
  184. Cooked Green Peas (Salted)
    (Peas Green Cooked Boiled Drained With Salt)
    62.4mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  185. Protein Powder Whey Based
    62.4mg (15% DV) in 1/3 cup
    Database: Standard Release (Common) View
  186. Cooked Green Peas
    (Peas Green Cooked Boiled Drained Without Salt)
    62.4mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  187. Halavah Plain
    61.9mg (15% DV) in 1 oz
    Database: Standard Release (Common) View
  188. Extruded Corn Chips
    (Snacks Corn-Based Extruded Chips Unsalted)
    61.6mg (15% DV) in 1 cup, crushed
    Database: Standard Release (Common) View
  189. Mashed Sweet Potatoes
    (Sweet Potato Canned Mashed)
    61.2mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  190. Cooked Sockeye Salmon
    (Fish Salmon Sockeye Cooked Dry Heat)
    61.2mg (15% DV) in 6oz fillet
    Database: Standard Release (Common) View
  191. Post Shredded Wheat Original Big Biscuit
    (Cereals Ready-To-Eat Post Shredded Wheat Original Big Biscuit)
    61.1mg (15% DV) in 2 biscuits (1 nlea serving)
    Database: Standard Release (Common) View
  192. Boneless Skinless Chicken Leg (Raw)
    (Chicken Broilers Or Fryers Leg Meat Only Raw)
    61mg (15% DV) in 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)
    Database: Standard Release (Common) View
  193. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    (Cereals Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved))
    60.8mg (14% DV) in 1 cup, cooked
    Database: Standard Release (Common) View
  194. Vanilla Soy Milk
    (Soy Milk Original And Vanilla Unfortified)
    60.8mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
  195. Quaker Instant Oatmeal Organic Regular
    (Cereals Quaker Instant Oatmeal Organic Regular)
    60.7mg (14% DV) in 1 packet
    Database: Standard Release (Common) View
  196. Submarine Sandwich Meatball Marinara On White Bread
    (Fast Foods Submarine Sandwich Meatball Marinara On White Bread)
    60.6mg (14% DV) in 6 inch sub
    Database: Standard Release (Common) View
  197. Cooked Sablefish
    (Fish Sablefish Cooked Dry Heat)
    60.4mg (14% DV) in 3 oz
    Database: Standard Release (Common) View
  198. Cooked Mahimahi
    (Fish Mahimahi Cooked Dry Heat)
    60.4mg (14% DV) in 1 fillet
    Database: Standard Release (Common) View
  199. Burrito With Beans And Beef
    (Fast Foods Burrito With Beans And Beef)
    60.3mg (14% DV) in 1 item
    Database: Standard Release (Common) View
  200. Coconut Water
    (Nuts Coconut Water (Liquid From Coconuts))
    60mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
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