Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Vegan Foods Highest in Magnesium

200 results
Name
Magnesium
Data source
1
Uncooked Buckwheat (Buckwheat) 1 cup
392.7mg (94% DV)
Standard Release (Common)
2
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
276.1mg (66% DV)
Standard Release (Common)
3
Raw Oat Bran (Oat bran, raw) 1 cup
220.9mg (53% DV)
Standard Release (Common)
4
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
198.8mg (47% DV)
Standard Release (Common)
5
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
168.1mg (40% DV)
Standard Release (Common)
6
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
164.2mg (39% DV)
Standard Release (Common)
7
Cooked Amaranth (Amaranth grain, cooked) 1 cup
159.9mg (38% DV)
Standard Release (Common)
8
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
156.6mg (37% DV)
Standard Release (Common)
9
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
156.2mg (37% DV)
Standard Release (Common)
10
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
156.2mg (37% DV)
Standard Release (Common)
11
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
154.9mg (37% DV)
Standard Release (Common)
12
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
154.9mg (37% DV)
Standard Release (Common)
13
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
150.5mg (36% DV)
Standard Release (Common)
14
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
148.8mg (35% DV)
Standard Release (Common)
15
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
147.9mg (35% DV)
Standard Release (Common)
16
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
146.2mg (35% DV)
Standard Release (Common)
17
Cooked Teff (Teff, cooked) 1 cup
126mg (30% DV)
Standard Release (Common)
18
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
125.8mg (30% DV)
Standard Release (Common)
19
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
123.1mg (29% DV)
Standard Release (Common)
20
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
121.7mg (29% DV)
Standard Release (Common)
21
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
120.4mg (29% DV)
Standard Release (Common)
22
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
119.6mg (28% DV)
Standard Release (Common)
23
Quinoa, cooked 1 cup
118.4mg (28% DV)
Standard Release (Common)
24
Canned Chili With Beans (Chili with beans, canned) 1 cup
115.2mg (27% DV)
Standard Release (Common)
25
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
113.4mg (27% DV)
Standard Release (Common)
26
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
112.8mg (27% DV)
Standard Release (Common)
27
Flax Seeds (Seeds, flaxseed) 1oz
111.3mg (27% DV)
Standard Release (Common)
28
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
110.4mg (26% DV)
Standard Release (Common)
29
Baked Beans (Beans, baked, home prepared) 1 cup
108.8mg (26% DV)
Standard Release (Common)
30
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
108mg (26% DV)
Standard Release (Common)
31
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
106.8mg (25% DV)
Standard Release (Common)
32
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
104mg (25% DV)
Standard Release (Common)
33
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
101.8mg (24% DV)
Standard Release (Common)
34
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
101.1mg (24% DV)
Standard Release (Common)
35
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
100.3mg (24% DV)
Standard Release (Common)
36
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
99.2mg (24% DV)
Standard Release (Common)
37
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
97.9mg (23% DV)
Standard Release (Common)
38
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
97mg (23% DV)
Standard Release (Common)
39
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
96.5mg (23% DV)
Standard Release (Common)
40
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
96mg (23% DV)
Standard Release (Common)
41
Chia Seeds (Seeds, chia seeds, dried) 1 oz
95.1mg (23% DV)
Standard Release (Common)
42
Cooked Spelt (Spelt, cooked) 1 cup
95.1mg (23% DV)
Standard Release (Common)
43
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
94mg (22% DV)
Standard Release (Common)
44
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
92mg (22% DV)
Standard Release (Common)
45
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
91mg (22% DV)
Standard Release (Common)
46
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
90.7mg (22% DV)
Standard Release (Common)
47
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
90.6mg (22% DV)
Standard Release (Common)
48
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
89.6mg (21% DV)
Standard Release (Common)
49
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
89.6mg (21% DV)
Standard Release (Common)
50
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
88.5mg (21% DV)
Standard Release (Common)
51
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
88.5mg (21% DV)
Standard Release (Common)
52
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
88.2mg (21% DV)
Standard Release (Common)
53
Cooked Oat Bran (Oat bran, cooked) 1 cup
87.6mg (21% DV)
Standard Release (Common)
54
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
87.6mg (21% DV)
Standard Release (Common)
55
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
85.8mg (20% DV)
Standard Release (Common)
56
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
85.8mg (20% DV)
Standard Release (Common)
57
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
85.8mg (20% DV)
Standard Release (Common)
58
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
85.7mg (20% DV)
Standard Release (Common)
59
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
85.5mg (20% DV)
Standard Release (Common)
60
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
85mg (20% DV)
Standard Release (Common)
61
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
84.3mg (20% DV)
Standard Release (Common)
62
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
83.2mg (20% DV)
Standard Release (Common)
63
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
82.9mg (20% DV)
Standard Release (Common)
64
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
82.6mg (20% DV)
Standard Release (Common)
65
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
80.8mg (19% DV)
Standard Release (Common)
66
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
79.7mg (19% DV)
Standard Release (Common)
67
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
79.2mg (19% DV)
Standard Release (Common)
68
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
78.8mg (19% DV)
Standard Release (Common)
69
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
78.7mg (19% DV)
Standard Release (Common)
70
Soy Milk (Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D) 16oz glass
77.8mg (19% DV)
Standard Release (Common)
71
Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass
77.8mg (19% DV)
Standard Release (Common)
72
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
77.5mg (18% DV)
Standard Release (Common)
73
Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup
77.1mg (18% DV)
Standard Release (Common)
74
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
76.8mg (18% DV)
Standard Release (Common)
75
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
76.8mg (18% DV)
Standard Release (Common)
76
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
76.7mg (18% DV)
Standard Release (Common)
77
Cooked Millet (Millet, cooked) 1 cup
76.6mg (18% DV)
Standard Release (Common)
78
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
76.1mg (18% DV)
Standard Release (Common)
79
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
74.4mg (18% DV)
Standard Release (Common)
80
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
74.4mg (18% DV)
Standard Release (Common)
81
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
74.3mg (18% DV)
Standard Release (Common)
82
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
74.3mg (18% DV)
Standard Release (Common)
83
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
73.8mg (18% DV)
Standard Release (Common)
84
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
73.3mg (17% DV)
Standard Release (Common)
85
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
73.1mg (17% DV)
Standard Release (Common)
86
Rowal (Rowal, raw) 1 cup
73mg (17% DV)
Standard Release (Common)
87
Durian (Durian, raw or frozen) 1 cup, chopped or diced
72.9mg (17% DV)
Standard Release (Common)
88
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
71.3mg (17% DV)
Standard Release (Common)
89
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
71.3mg (17% DV)
Standard Release (Common)
90
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
70.6mg (17% DV)
Standard Release (Common)
91
Cooked Nopales (Nopales, cooked, without salt) 1 cup
70mg (17% DV)
Standard Release (Common)
92
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
69.9mg (17% DV)
Standard Release (Common)
93
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
69.1mg (16% DV)
Standard Release (Common)
94
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
68.6mg (16% DV)
Standard Release (Common)
95
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
68.4mg (16% DV)
Standard Release (Common)
96
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
67.3mg (16% DV)
Standard Release (Common)
97
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
67.2mg (16% DV)
Standard Release (Common)
98
California Avocados (Avocados, raw, California) 1 cup, pureed
66.7mg (16% DV)
Standard Release (Common)
99
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
66.5mg (16% DV)
Standard Release (Common)
100
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
66.5mg (16% DV)
Standard Release (Common)
101
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
65mg (15% DV)
Standard Release (Common)
102
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
64.5mg (15% DV)
Standard Release (Common)
103
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
63.8mg (15% DV)
Standard Release (Common)
104
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
63.7mg (15% DV)
Standard Release (Common)
105
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
63.2mg (15% DV)
Standard Release (Common)
106
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
63.2mg (15% DV)
Standard Release (Common)
107
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
62.4mg (15% DV)
Standard Release (Common)
108
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
62.4mg (15% DV)
Standard Release (Common)
109
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
61.2mg (15% DV)
Standard Release (Common)
110
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
60.8mg (14% DV)
Standard Release (Common)
111
Coconut Water (Nuts, coconut water (liquid from coconuts)) 1 cup
60mg (14% DV)
Standard Release (Common)
112
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
59.6mg (14% DV)
Standard Release (Common)
113
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
59.5mg (14% DV)
Standard Release (Common)
114
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
59mg (14% DV)
Standard Release (Common)
115
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
58.8mg (14% DV)
Standard Release (Common)
116
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
58.3mg (14% DV)
Standard Release (Common)
117
Cooked Bulgur (Bulgur, cooked) 1 cup
58.2mg (14% DV)
Standard Release (Common)
118
Rice Bran (Rice bran, crude) 1 tablespoon
57.8mg (14% DV)
Standard Release (Common)
119
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
57.6mg (14% DV)
Standard Release (Common)
120
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
57.6mg (14% DV)
Standard Release (Common)
121
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
57.5mg (14% DV)
Standard Release (Common)
122
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
57.3mg (14% DV)
Standard Release (Common)
123
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
57.1mg (14% DV)
Standard Release (Common)
124
Raw Okra (Okra, raw) 1 cup
57mg (14% DV)
Standard Release (Common)
125
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
56.4mg (13% DV)
Standard Release (Common)
126
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
56.4mg (13% DV)
Standard Release (Common)
127
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
55.5mg (13% DV)
Standard Release (Common)
128
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
55.2mg (13% DV)
Standard Release (Common)
129
Breadfruit (Breadfruit, raw) 1 cup
55mg (13% DV)
Standard Release (Common)
130
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
53.9mg (13% DV)
Standard Release (Common)
131
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
53.8mg (13% DV)
Standard Release (Common)
132
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
53.7mg (13% DV)
Standard Release (Common)
133
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
53.3mg (13% DV)
Standard Release (Common)
134
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
52.5mg (13% DV)
Standard Release (Common)
135
Cooked Wild Rice (Wild rice, cooked) 1 cup
52.5mg (12% DV)
Standard Release (Common)
136
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
52.1mg (12% DV)
Standard Release (Common)
137
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
51.9mg (12% DV)
Standard Release (Common)
138
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
51.2mg (12% DV)
Standard Release (Common)
139
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
50.6mg (12% DV)
Standard Release (Common)
140
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
50.6mg (12% DV)
Standard Release (Common)
141
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
50.4mg (12% DV)
Standard Release (Common)
142
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
50.4mg (12% DV)
Standard Release (Common)
143
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
49.1mg (12% DV)
Standard Release (Common)
144
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
49.1mg (12% DV)
Standard Release (Common)
145
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
48.8mg (12% DV)
Standard Release (Common)
146
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
48.4mg (12% DV)
Standard Release (Common)
147
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
48.4mg (12% DV)
Standard Release (Common)
148
Jackfruit (Jackfruit, raw) 1 cup, sliced
47.9mg (11% DV)
Standard Release (Common)
149
Raw Green Peas (Peas, green, raw) 1 cup
47.9mg (11% DV)
Standard Release (Common)
150
Raw Peanuts (Peanuts, all types, raw) 1 oz
47.7mg (11% DV)
Standard Release (Common)
151
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
47.6mg (11% DV)
Standard Release (Common)
152
Soursop (Soursop, raw) 1 cup, pulp
47.3mg (11% DV)
Standard Release (Common)
153
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
46.7mg (11% DV)
Standard Release (Common)
154
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
46.6mg (11% DV)
Standard Release (Common)
155
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
46.5mg (11% DV)
Standard Release (Common)
156
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
46.3mg (11% DV)
Standard Release (Common)
157
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
45.6mg (11% DV)
Standard Release (Common)
158
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
45.1mg (11% DV)
Standard Release (Common)
159
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
44.9mg (11% DV)
Standard Release (Common)
160
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
44.8mg (11% DV)
Standard Release (Common)
161
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
44.8mg (11% DV)
Standard Release (Common)
162
Raw Nopales (Nopales, raw) 1 cup, sliced
44.7mg (11% DV)
Standard Release (Common)
163
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
44.6mg (11% DV)
Standard Release (Common)
164
Raw Cassava (Cassava, raw) 1 cup
43.3mg (10% DV)
Standard Release (Common)
165
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
43.2mg (10% DV)
Standard Release (Common)
166
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
42mg (10% DV)
Standard Release (Common)
167
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
42mg (10% DV)
Standard Release (Common)
168
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
41.6mg (10% DV)
Standard Release (Common)
169
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
41.6mg (10% DV)
Standard Release (Common)
170
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
41.5mg (10% DV)
Standard Release (Common)
171
Bananas (Bananas, raw) 1 cup, sliced
40.5mg (10% DV)
Standard Release (Common)
172
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
40.2mg (10% DV)
Standard Release (Common)
173
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
39.9mg (10% DV)
Standard Release (Common)
174
Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped
39.8mg (9% DV)
Standard Release (Common)
175
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
39.6mg (9% DV)
Standard Release (Common)
176
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
39.2mg (9% DV)
Standard Release (Common)
177
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
39.1mg (9% DV)
Standard Release (Common)
178
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
39mg (9% DV)
Standard Release (Common)
179
Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz
38.9mg (9% DV)
Standard Release (Common)
180
Silk (Soy Milk) (SILK Plain, soymilk) 1 cup
38.9mg (9% DV)
Standard Release (Common)
181
SILK Vanilla, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
182
SILK Plus Omega-3 DHA, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
183
SILK Plus for Bone Health, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
184
SILK Plus Fiber, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
185
SILK Chocolate, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
186
SILK Light Plain, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
187
SILK Light Vanilla, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
188
SILK Light Chocolate, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
189
SILK Very Vanilla, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
190
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
38.6mg (9% DV)
Standard Release (Common)
191
Raw Parsnips (Parsnips, raw) 1 cup slices
38.6mg (9% DV)
Standard Release (Common)
192
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
38.4mg (9% DV)
Standard Release (Common)
193
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
37.5mg (9% DV)
Standard Release (Common)
194
Almond Paste (Nuts, almond paste) 1 oz
36.9mg (9% DV)
Standard Release (Common)
195
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
36.9mg (9% DV)
Standard Release (Common)
196
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
36.8mg (9% DV)
Standard Release (Common)
197
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
36.6mg (9% DV)
Standard Release (Common)
198
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
36.6mg (9% DV)
Standard Release (Common)
199
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
36.5mg (9% DV)
Standard Release (Common)
200
Guavas (Guavas, common, raw) 1 cup
36.3mg (9% DV)
Standard Release (Common)