Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
instructions

Ranking Tool Settings

Nutrients to Rank

Choose food groups

Serving size

Select data source

Vegetarian 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
Nonfat Chocolate Yogurt (Yogurt, chocolate, nonfat milk, fortified with vitamin D) 1 container (6 oz)
68mg (16% DV)
Standard Release (Common)
97
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
67.3mg (16% DV)
Standard Release (Common)
98
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
67.2mg (16% DV)
Standard Release (Common)
99
California Avocados (Avocados, raw, California) 1 cup, pureed
66.7mg (16% DV)
Standard Release (Common)
100
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
66.5mg (16% DV)
Standard Release (Common)
101
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
66.5mg (16% DV)
Standard Release (Common)
102
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
65mg (15% DV)
Standard Release (Common)
103
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
64.5mg (15% DV)
Standard Release (Common)
104
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
63.8mg (15% DV)
Standard Release (Common)
105
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
63.7mg (15% DV)
Standard Release (Common)
106
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
63.4mg (15% DV)
Standard Release (Common)
107
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)
108
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)
109
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
62.4mg (15% DV)
Standard Release (Common)
110
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
62.4mg (15% DV)
Standard Release (Common)
111
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
61.2mg (15% DV)
Standard Release (Common)
112
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
60.8mg (14% DV)
Standard Release (Common)
113
Coconut Water (Nuts, coconut water (liquid from coconuts)) 1 cup
60mg (14% DV)
Standard Release (Common)
114
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
59.6mg (14% DV)
Standard Release (Common)
115
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
59.5mg (14% DV)
Standard Release (Common)
116
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
59mg (14% DV)
Standard Release (Common)
117
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
58.8mg (14% DV)
Standard Release (Common)
118
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
58.3mg (14% DV)
Standard Release (Common)
119
Cooked Bulgur (Bulgur, cooked) 1 cup
58.2mg (14% DV)
Standard Release (Common)
120
Rice Bran (Rice bran, crude) 1 tablespoon
57.8mg (14% DV)
Standard Release (Common)
121
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
57.6mg (14% DV)
Standard Release (Common)
122
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
57.6mg (14% DV)
Standard Release (Common)
123
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
57.5mg (14% DV)
Standard Release (Common)
124
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
57.5mg (14% DV)
Standard Release (Common)
125
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
57.3mg (14% DV)
Standard Release (Common)
126
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
57.1mg (14% DV)
Standard Release (Common)
127
Raw Okra (Okra, raw) 1 cup
57mg (14% DV)
Standard Release (Common)
128
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
56.4mg (13% DV)
Standard Release (Common)
129
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
56.4mg (13% DV)
Standard Release (Common)
130
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
55.5mg (13% DV)
Standard Release (Common)
131
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
55.2mg (13% DV)
Standard Release (Common)
132
Breadfruit (Breadfruit, raw) 1 cup
55mg (13% DV)
Standard Release (Common)
133
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
53.9mg (13% DV)
Standard Release (Common)
134
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
53.9mg (13% DV)
Standard Release (Common)
135
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
53.8mg (13% DV)
Standard Release (Common)
136
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
53.7mg (13% DV)
Standard Release (Common)
137
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
53.7mg (13% DV)
Standard Release (Common)
138
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
53.7mg (13% DV)
Standard Release (Common)
139
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
53.3mg (13% DV)
Standard Release (Common)
140
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
52.5mg (13% DV)
Standard Release (Common)
141
Cooked Wild Rice (Wild rice, cooked) 1 cup
52.5mg (12% DV)
Standard Release (Common)
142
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
52.1mg (12% DV)
Standard Release (Common)
143
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)
144
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
51.2mg (12% DV)
Standard Release (Common)
145
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
51mg (12% DV)
Standard Release (Common)
146
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
50.6mg (12% DV)
Standard Release (Common)
147
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
50.6mg (12% DV)
Standard Release (Common)
148
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
50.4mg (12% DV)
Standard Release (Common)
149
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
50.4mg (12% DV)
Standard Release (Common)
150
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
49.1mg (12% DV)
Standard Release (Common)
151
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
49.1mg (12% DV)
Standard Release (Common)
152
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
48.8mg (12% DV)
Standard Release (Common)
153
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
48.8mg (12% DV)
Standard Release (Common)
154
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
48.4mg (12% DV)
Standard Release (Common)
155
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)
156
Jackfruit (Jackfruit, raw) 1 cup, sliced
47.9mg (11% DV)
Standard Release (Common)
157
Raw Green Peas (Peas, green, raw) 1 cup
47.9mg (11% DV)
Standard Release (Common)
158
Raw Peanuts (Peanuts, all types, raw) 1 oz
47.7mg (11% DV)
Standard Release (Common)
159
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
47.6mg (11% DV)
Standard Release (Common)
160
Soursop (Soursop, raw) 1 cup, pulp
47.3mg (11% DV)
Standard Release (Common)
161
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)
162
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)
163
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
46.6mg (11% DV)
Standard Release (Common)
164
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
46.5mg (11% DV)
Standard Release (Common)
165
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
46.3mg (11% DV)
Standard Release (Common)
166
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
45.6mg (11% DV)
Standard Release (Common)
167
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
45.1mg (11% DV)
Standard Release (Common)
168
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
44.9mg (11% DV)
Standard Release (Common)
169
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
44.8mg (11% DV)
Standard Release (Common)
170
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
44.8mg (11% DV)
Standard Release (Common)
171
Raw Nopales (Nopales, raw) 1 cup, sliced
44.7mg (11% DV)
Standard Release (Common)
172
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
44.6mg (11% DV)
Standard Release (Common)
173
Raw Cassava (Cassava, raw) 1 cup
43.3mg (10% DV)
Standard Release (Common)
174
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
43.2mg (10% DV)
Standard Release (Common)
175
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
42mg (10% DV)
Standard Release (Common)
176
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
42mg (10% DV)
Standard Release (Common)
177
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
41.7mg (10% DV)
Standard Release (Common)
178
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
41.6mg (10% DV)
Standard Release (Common)
179
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
41.6mg (10% DV)
Standard Release (Common)
180
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
41.5mg (10% DV)
Standard Release (Common)
181
Bananas (Bananas, raw) 1 cup, sliced
40.5mg (10% DV)
Standard Release (Common)
182
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
40.2mg (10% DV)
Standard Release (Common)
183
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
39.9mg (10% DV)
Standard Release (Common)
184
Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped
39.8mg (9% DV)
Standard Release (Common)
185
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
39.6mg (9% DV)
Standard Release (Common)
186
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
39.2mg (9% DV)
Standard Release (Common)
187
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
39.2mg (9% DV)
Standard Release (Common)
188
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
39.1mg (9% DV)
Standard Release (Common)
189
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)
190
Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz
38.9mg (9% DV)
Standard Release (Common)
191
Silk (Soy Milk) (SILK Plain, soymilk) 1 cup
38.9mg (9% DV)
Standard Release (Common)
192
SILK Vanilla, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
193
SILK Plus Omega-3 DHA, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
194
SILK Plus for Bone Health, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
195
SILK Plus Fiber, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
196
SILK Chocolate, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
197
SILK Light Plain, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
198
SILK Light Vanilla, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
199
SILK Light Chocolate, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)
200
SILK Very Vanilla, soymilk 1 cup
38.9mg (9% DV)
Standard Release (Common)