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

200 results
Name
Magnesium
Potassium
Data source
1
Uncooked Buckwheat (Buckwheat) 1 cup
392.7mg (94% DV)
782mg (17% DV)
Standard Release (Common)
2
Familia Swiss Muesli Cereal (Cereals ready-to-eat, FAMILIA) 1 cup
386.7mg (92% DV)
602.7mg (13% DV)
Standard Release (Common)
3
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
276.1mg (66% DV)
669.2mg (14% DV)
Standard Release (Common)
4
Baked Conch (Mollusks, conch, baked or broiled) 1 cup, sliced
302.3mg (72% DV)
207mg (4% DV)
Standard Release (Common)
5
Raw Oat Bran (Oat bran, raw) 1 cup
220.9mg (53% DV)
532mg (11% DV)
Standard Release (Common)
6
Beverages, Whey protein powder isolate 3 scoop
200.4mg (48% DV)
749.9mg (16% DV)
Standard Release (Common)
7
granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup
205mg (49% DV)
657.6mg (14% DV)
Standard Release (Common)
8
Candies, confectioner's coating, peanut butter 1 cup chips
184.8mg (44% DV)
848.4mg (18% DV)
Standard Release (Common)
9
Candies, semisweet chocolate, made with butter 1 cup chips (6 oz package)
195.5mg (47% DV)
620.5mg (13% DV)
Standard Release (Common)
10
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
150.5mg (36% DV)
960.8mg (20% DV)
Standard Release (Common)
11
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
156.6mg (37% DV)
838.8mg (18% DV)
Standard Release (Common)
12
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
198.8mg (47% DV)
340.8mg (7% DV)
Standard Release (Common)
13
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
119.6mg (28% DV)
1223.6mg (26% DV)
Standard Release (Common)
14
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
147.9mg (35% DV)
885.8mg (19% DV)
Standard Release (Common)
15
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
164.9mg (39% DV)
681.7mg (15% DV)
Standard Release (Common)
16
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
164.2mg (39% DV)
641.3mg (14% DV)
Standard Release (Common)
17
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
97.9mg (23% DV)
1309mg (28% 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)
969mg (21% DV)
Standard Release (Common)
19
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
146.9mg (35% DV)
622.9mg (13% DV)
Standard Release (Common)
20
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
112.8mg (27% DV)
1004.2mg (21% DV)
Standard Release (Common)
21
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
146.2mg (35% DV)
597.2mg (13% DV)
Standard Release (Common)
22
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
146.2mg (35% DV)
589.9mg (13% DV)
Standard Release (Common)
23
Canned Chili With Beans (Chili with beans, canned) 1 cup
115.2mg (27% DV)
934.4mg (20% DV)
Standard Release (Common)
24
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
121.7mg (29% DV)
828.8mg (18% DV)
Standard Release (Common)
25
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
108mg (26% DV)
970.2mg (21% DV)
Standard Release (Common)
26
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
123.1mg (29% DV)
754.6mg (16% DV)
Standard Release (Common)
27
Baked Beans (Beans, baked, home prepared) 1 cup
108.8mg (26% DV)
905.7mg (19% DV)
Standard Release (Common)
28
Cooked Amaranth (Amaranth grain, cooked) 1 cup
159.9mg (38% DV)
332.1mg (7% DV)
Standard Release (Common)
29
Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato 12 inch sub
90.9mg (22% DV)
1094.5mg (23% DV)
Standard Release (Common)
30
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
168.1mg (40% DV)
229.8mg (5% DV)
Standard Release (Common)
31
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
154.9mg (37% DV)
350.1mg (7% DV)
Standard Release (Common)
32
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
154.9mg (37% DV)
350.1mg (7% DV)
Standard Release (Common)
33
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
148.8mg (35% DV)
392mg (8% DV)
Standard Release (Common)
34
Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan 1 bottle
132.8mg (32% DV)
569.4mg (12% DV)
Standard Release (Common)
35
Candies, chocolate covered, low sugar or low calorie 100 grams
129mg (31% DV)
606mg (13% DV)
Standard Release (Common)
36
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
110.4mg (26% DV)
753.6mg (16% DV)
Standard Release (Common)
37
Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan 1 bottle
129.8mg (31% DV)
528.1mg (11% DV)
Standard Release (Common)
38
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
156.2mg (37% DV)
223.8mg (5% DV)
Standard Release (Common)
39
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
156.2mg (37% DV)
223.8mg (5% DV)
Standard Release (Common)
40
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
120.4mg (29% DV)
610.6mg (13% DV)
Standard Release (Common)
41
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
101.8mg (24% DV)
787.2mg (17% DV)
Standard Release (Common)
42
California Avocados (Avocados, raw, California) 1 cup, pureed
66.7mg (16% DV)
1166.1mg (25% DV)
Standard Release (Common)
43
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
88.2mg (21% DV)
895.9mg (19% DV)
Standard Release (Common)
44
Durian (Durian, raw or frozen) 1 cup, chopped or diced
72.9mg (17% DV)
1059.5mg (23% DV)
Standard Release (Common)
45
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
92mg (22% DV)
832.5mg (18% DV)
Standard Release (Common)
46
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
80.8mg (19% DV)
955mg (20% DV)
Standard Release (Common)
47
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
90.7mg (22% DV)
801.1mg (17% DV)
Standard Release (Common)
48
Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet
74.7mg (18% DV)
959.5mg (20% DV)
Standard Release (Common)
49
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
96.5mg (23% DV)
708mg (15% DV)
Standard Release (Common)
50
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
99.2mg (24% DV)
675.8mg (14% DV)
Standard Release (Common)
51
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
62.9mg (15% DV)
1067.6mg (23% DV)
Standard Release (Common)
52
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
108.8mg (26% DV)
549.1mg (12% DV)
Standard Release (Common)
53
Beverages, CYTOSPORT, Muscle Milk, ready-to-drink 14 fl oz
82.8mg (20% DV)
819.7mg (17% DV)
Standard Release (Common)
54
Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link
55.5mg (13% DV)
1124.8mg (24% DV)
Standard Release (Common)
55
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
57.5mg (14% DV)
1097.5mg (23% DV)
Standard Release (Common)
56
Candies, HERSHEYS, PAYDAY Bar 100 grams
90mg (21% DV)
725mg (15% DV)
Standard Release (Common)
57
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
76.1mg (18% DV)
856.8mg (18% DV)
Standard Release (Common)
58
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
85.5mg (20% DV)
745.6mg (16% DV)
Standard Release (Common)
59
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
71.4mg (17% DV)
895.9mg (19% DV)
Standard Release (Common)
60
Milk And Soy Chocolate Drink (Beverages, chocolate drink, milk and soy based, ready to drink, fortified) 8 fl oz
99.5mg (24% DV)
580.7mg (12% DV)
Standard Release (Common)
61
Breadfruit (Breadfruit, raw) 1 cup
55mg (13% DV)
1078mg (23% DV)
Standard Release (Common)
62
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
85mg (20% DV)
741.6mg (16% DV)
Standard Release (Common)
63
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
113.4mg (27% DV)
415.8mg (9% DV)
Standard Release (Common)
64
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
88.5mg (21% DV)
692.1mg (15% DV)
Standard Release (Common)
65
Cooked Teff (Teff, cooked) 1 cup
126mg (30% DV)
269.6mg (6% DV)
Standard Release (Common)
66
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
88.5mg (21% DV)
685mg (15% DV)
Standard Release (Common)
67
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
104mg (25% DV)
497.2mg (11% DV)
Standard Release (Common)
68
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
84.3mg (20% DV)
706.8mg (15% DV)
Standard Release (Common)
69
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
85.8mg (20% DV)
689.7mg (15% DV)
Standard Release (Common)
70
Cereals, whole wheat hot natural cereal, dry 1 cup
114.7mg (27% DV)
365.7mg (8% DV)
Standard Release (Common)
71
Quinoa, cooked 1 cup
118.4mg (28% DV)
318.2mg (7% DV)
Standard Release (Common)
72
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
96mg (23% DV)
567mg (12% DV)
Standard Release (Common)
73
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
69.9mg (17% DV)
853.5mg (18% DV)
Standard Release (Common)
74
Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise 1 sandwich
84mg (20% DV)
693.8mg (15% DV)
Standard Release (Common)
75
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
58.3mg (14% DV)
974.9mg (21% DV)
Standard Release (Common)
76
Burrito With Beans (Fast foods, burrito, with beans) 2 pieces
86.8mg (21% DV)
653.2mg (14% DV)
Standard Release (Common)
77
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
97mg (23% DV)
537.3mg (11% DV)
Standard Release (Common)
78
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
83.2mg (20% DV)
676mg (14% DV)
Standard Release (Common)
79
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
79.7mg (19% DV)
713.3mg (15% DV)
Standard Release (Common)
80
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
66.5mg (16% DV)
851.2mg (18% DV)
Standard Release (Common)
81
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
62.9mg (15% DV)
887.4mg (19% DV)
Standard Release (Common)
82
Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink 8 fl oz
106.7mg (25% DV)
396.2mg (8% DV)
Standard Release (Common)
83
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
68.4mg (16% DV)
821.3mg (17% DV)
Standard Release (Common)
84
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
94mg (22% DV)
530.2mg (11% DV)
Standard Release (Common)
85
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 1 scoop
123mg (29% DV)
195.5mg (4% DV)
Standard Release (Common)
86
Beverages, ABBOTT, ENSURE PLUS, ready-to-drink 1 cup
100.8mg (24% DV)
441mg (9% DV)
Standard Release (Common)
87
Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise 1 sandwich
85.8mg (20% DV)
605.7mg (13% DV)
Standard Release (Common)
88
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
74.3mg (18% DV)
716.9mg (15% DV)
Standard Release (Common)
89
Cereals, oats, regular and quick, not fortified, dry 1 cup
111.8mg (27% DV)
293.2mg (6% DV)
Standard Release (Common)
90
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)
951.5mg (20% DV)
Standard Release (Common)
91
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
71.3mg (17% DV)
730.6mg (16% DV)
Standard Release (Common)
92
Rose Hips (Rose Hips, wild (Northern Plains Indians)) 1 cup
87.6mg (21% DV)
544.8mg (12% DV)
Standard Release (Common)
93
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
76.8mg (18% DV)
665.6mg (14% DV)
Standard Release (Common)
94
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
60.4mg (14% DV)
847.5mg (18% DV)
Standard Release (Common)
95
Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 1 bottle
50mg (12% DV)
960mg (20% DV)
Standard Release (Common)
96
UNCLE SAM CEREAL (Cereals ready-to-eat, UNCLE SAM CEREAL) 3/4 cup (1 nlea serving)
113.3mg (27% DV)
245.3mg (5% DV)
Standard Release (Common)
97
Cooked Hash Browns (Potatoes, hash brown, home-prepared) 1 cup
54.6mg (13% DV)
898.6mg (19% DV)
Standard Release (Common)
98
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
74.3mg (18% DV)
669.1mg (14% DV)
Standard Release (Common)
99
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
70.6mg (17% DV)
709.5mg (15% DV)
Standard Release (Common)
100
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
90.6mg (22% DV)
475.4mg (10% DV)
Standard Release (Common)
101
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)
942.9mg (20% DV)
Standard Release (Common)
102
Nachos With Cheese Beans Ground Beef And Tomatoes (Fast foods, nachos, with cheese, beans, ground beef, and tomatoes) 1 serving
73.3mg (17% DV)
661.6mg (14% DV)
Standard Release (Common)
103
Flax Seeds (Seeds, flaxseed) 1oz
111.3mg (27% DV)
230.9mg (5% DV)
Standard Release (Common)
104
Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise 1 item
67.3mg (16% DV)
718.1mg (15% DV)
Standard Release (Common)
105
Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass
77.8mg (19% DV)
597.8mg (13% DV)
Standard Release (Common)
106
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
48.4mg (12% DV)
925.6mg (20% DV)
Standard Release (Common)
107
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)
941.1mg (20% DV)
Standard Release (Common)
108
Soy Milk (Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D) 16oz glass
77.8mg (19% DV)
583.2mg (12% DV)
Standard Release (Common)
109
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
63.4mg (15% DV)
736.9mg (16% DV)
Standard Release (Common)
110
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
59mg (14% DV)
780.5mg (17% DV)
Standard Release (Common)
111
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
59.5mg (14% DV)
773.5mg (16% DV)
Standard Release (Common)
112
QUAKER, Shredded Wheat, bagged cereal (Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal) 3 biscuits (1 nlea serving)
108.4mg (26% DV)
225.5mg (5% DV)
Standard Release (Common)
113
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
57.8mg (14% DV)
782mg (17% DV)
Standard Release (Common)
114
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
61.2mg (15% DV)
741.2mg (16% DV)
Standard Release (Common)
115
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
55.2mg (13% DV)
807.3mg (17% DV)
Standard Release (Common)
116
Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup
77.1mg (18% DV)
561.2mg (12% DV)
Standard Release (Common)
117
Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz
59.5mg (14% DV)
754.8mg (16% DV)
Standard Release (Common)
118
POST Raisin Bran Cereal (Cereals ready-to-eat, POST Raisin Bran Cereal) 1 cup (1 nlea serving)
99.1mg (24% DV)
309.8mg (7% DV)
Standard Release (Common)
119
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
59mg (14% DV)
754.4mg (16% DV)
Standard Release (Common)
120
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
58.8mg (14% DV)
757.5mg (16% DV)
Standard Release (Common)
121
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
89.6mg (21% DV)
406.7mg (9% DV)
Standard Release (Common)
122
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
89.6mg (21% DV)
406.7mg (9% DV)
Standard Release (Common)
123
Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet
55.5mg (13% DV)
785.5mg (17% DV)
Standard Release (Common)
124
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
73.4mg (17% DV)
577mg (12% DV)
Standard Release (Common)
125
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry 1 package (1 nlea serving)
86.3mg (21% DV)
420mg (9% DV)
Standard Release (Common)
126
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
106.8mg (25% DV)
187.2mg (4% DV)
Standard Release (Common)
127
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
69.1mg (16% DV)
606.7mg (13% DV)
Standard Release (Common)
128
Post Shredded Wheat N Bran Spoon-Size (Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size) 1 (1/4) cup (1 nlea serving)
102.7mg (24% DV)
230.7mg (5% DV)
Standard Release (Common)
129
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
53.9mg (13% DV)
764.4mg (16% DV)
Standard Release (Common)
130
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
56.1mg (13% DV)
737.8mg (16% DV)
Standard Release (Common)
131
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
78.7mg (19% DV)
477.2mg (10% DV)
Standard Release (Common)
132
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
63.7mg (15% DV)
644.4mg (14% DV)
Standard Release (Common)
133
Cereals, QUAKER, Quick Oats with Iron, Dry 1/2 cup
108mg (26% DV)
143.2mg (3% DV)
Standard Release (Common)
134
Cereals, QUAKER, Quick Oats, Dry 1/2 cup
108mg (26% DV)
143.2mg (3% DV)
Standard Release (Common)
135
Roasted Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, cooked, roasted) 1 leg, with skin (sum of drumstick+thigh+back)
59.3mg (14% DV)
681.1mg (14% DV)
Standard Release (Common)
136
Cooked Spelt (Spelt, cooked) 1 cup
95.1mg (23% DV)
277.4mg (6% DV)
Standard Release (Common)
137
Nonfat Chocolate Yogurt (Yogurt, chocolate, nonfat milk, fortified with vitamin D) 1 container (6 oz)
68mg (16% DV)
576.3mg (12% DV)
Standard Release (Common)
138
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
68.6mg (16% DV)
569mg (12% DV)
Standard Release (Common)
139
Fast foods, cheeseburger; double, large patty; with condiments 1 item
58.8mg (14% DV)
677.6mg (14% DV)
Standard Release (Common)
140
Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink 1 bottle
90.1mg (21% DV)
327.1mg (7% DV)
Standard Release (Common)
141
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
76.8mg (18% DV)
473.6mg (10% DV)
Standard Release (Common)
142
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
53.7mg (13% DV)
732mg (16% DV)
Standard Release (Common)
143
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
68mg (16% DV)
562.7mg (12% DV)
Standard Release (Common)
144
Burrito With Beans And Beef (Fast foods, burrito, with beans and beef) 1 item
60.3mg (14% DV)
648.3mg (14% DV)
Standard Release (Common)
145
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
49.5mg (12% DV)
768mg (16% DV)
Standard Release (Common)
146
QUAKER, Toasted Multigrain Crisps (Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps) 1 (1/4) cup (1 nlea serving)
95.8mg (23% DV)
249.7mg (5% DV)
Standard Release (Common)
147
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
100.3mg (24% DV)
195.1mg (4% DV)
Standard Release (Common)
148
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
53.3mg (13% DV)
720.8mg (15% DV)
Standard Release (Common)
149
Boneless Skinless Chicken Leg (Raw) (Chicken, broilers or fryers, leg, meat only, raw) 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)
61mg (15% DV)
630.7mg (13% DV)
Standard Release (Common)
150
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry 1/2 cup (1 nlea serving)
96.4mg (23% DV)
231.6mg (5% DV)
Standard Release (Common)
151
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
85.1mg (20% DV)
351.7mg (7% DV)
Standard Release (Common)
152
Unsweetened Baking Chocolate (Baking chocolate, unsweetened, squares) 1 oz square bakers
94.8mg (23% DV)
240.7mg (5% DV)
Standard Release (Common)
153
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
84.4mg (20% DV)
351.1mg (7% DV)
Standard Release (Common)
154
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
57.8mg (14% DV)
646mg (14% DV)
Standard Release (Common)
155
SUN COUNTRY, KRETSCHMER Toasted Wheat Bran (Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran) 1/4 cup (1 nlea serving)
97mg (23% DV)
205.4mg (4% DV)
Standard Release (Common)
156
Toasted Wheat Germ (Cereals ready-to-eat, wheat germ, toasted, plain) 1 oz
90.9mg (22% DV)
268.9mg (6% DV)
Standard Release (Common)
157
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
75.6mg (18% DV)
439.2mg (9% DV)
Standard Release (Common)
158
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
53.7mg (13% DV)
683.2mg (15% DV)
Standard Release (Common)
159
Jackfruit (Jackfruit, raw) 1 cup, sliced
47.9mg (11% DV)
739.2mg (16% DV)
Standard Release (Common)
160
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
73.1mg (17% DV)
455.6mg (10% DV)
Standard Release (Common)
161
Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz
59.5mg (14% DV)
606.9mg (13% DV)
Standard Release (Common)
162
Coconut Water (Nuts, coconut water (liquid from coconuts)) 1 cup
60mg (14% DV)
600mg (13% DV)
Standard Release (Common)
163
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
101.1mg (24% DV)
134.9mg (3% DV)
Standard Release (Common)
164
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
58.6mg (14% DV)
599.2mg (13% DV)
Standard Release (Common)
165
Fast foods, submarine sandwich, meatball marinara on white bread 6 inch sub
60.6mg (14% DV)
574.8mg (12% DV)
Standard Release (Common)
166
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
59.5mg (14% DV)
582.2mg (12% DV)
Standard Release (Common)
167
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
58.1mg (14% DV)
591.5mg (13% DV)
Standard Release (Common)
168
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
45.1mg (11% DV)
733.9mg (16% DV)
Standard Release (Common)
169
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
65mg (15% DV)
510mg (11% DV)
Standard Release (Common)
170
Fast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce 6 inch sub
52.4mg (12% DV)
649.8mg (14% DV)
Standard Release (Common)
171
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
51mg (12% DV)
652.8mg (14% DV)
Standard Release (Common)
172
Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop
44.2mg (11% DV)
727.6mg (15% DV)
Standard Release (Common)
173
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
61.2mg (15% DV)
535.5mg (11% DV)
Standard Release (Common)
174
MALT-O-MEAL, Raisin Bran Cereal (Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal) 1 cup (1 nlea serving)
80.2mg (19% DV)
322.1mg (7% DV)
Standard Release (Common)
175
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
67.2mg (16% DV)
457.2mg (10% DV)
Standard Release (Common)
176
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry 1 package (1 nlea serving)
75.2mg (18% DV)
365.7mg (8% DV)
Standard Release (Common)
177
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
87.6mg (21% DV)
226.6mg (5% DV)
Standard Release (Common)
178
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
82.6mg (20% DV)
282.1mg (6% DV)
Standard Release (Common)
179
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
73.1mg (17% DV)
387.6mg (8% DV)
Standard Release (Common)
180
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
52.5mg (13% DV)
617.5mg (13% DV)
Standard Release (Common)
181
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
91mg (22% DV)
180.6mg (4% DV)
Standard Release (Common)
182
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry 1 package (1 nlea serving)
79.1mg (19% DV)
311.5mg (7% DV)
Standard Release (Common)
183
Light Ice Cream, soft serve, blended with cookie pieces 12 fl oz cup
47.2mg (11% DV)
667.3mg (14% DV)
Standard Release (Common)
184
Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast
54.4mg (13% DV)
583.1mg (12% DV)
Standard Release (Common)
185
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
48.8mg (12% DV)
644.2mg (14% DV)
Standard Release (Common)
186
Burrito With Beans And Cheese (Fast foods, burrito, with beans and cheese) 1 each burrito
62.9mg (15% DV)
482.9mg (10% DV)
Standard Release (Common)
187
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
24.5mg (6% DV)
911.2mg (19% DV)
Standard Release (Common)
188
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan 1 scoop
100.1mg (24% DV)
64.2mg (1% DV)
Standard Release (Common)
189
Cooked Oat Bran (Oat bran, cooked) 1 cup
87.6mg (21% DV)
201.5mg (4% DV)
Standard Release (Common)
190
Chia Seeds (Seeds, chia seeds, dried) 1 oz
95.1mg (23% DV)
115.6mg (2% DV)
Standard Release (Common)
191
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
41.5mg (10% DV)
712.5mg (15% DV)
Standard Release (Common)
192
Raw Yautia (Yautia (tannier), raw) 1 cup, sliced
32.4mg (8% DV)
807.3mg (17% DV)
Standard Release (Common)
193
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
42mg (10% DV)
686.7mg (15% DV)
Standard Release (Common)
194
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
42mg (10% DV)
686.7mg (15% DV)
Standard Release (Common)
195
Soursop (Soursop, raw) 1 cup, pulp
47.3mg (11% DV)
625.5mg (13% DV)
Standard Release (Common)
196
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
47.1mg (11% DV)
618.8mg (13% DV)
Standard Release (Common)
197
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
46.6mg (11% DV)
624.8mg (13% DV)
Standard Release (Common)
198
APPLEBEE'S, crunchy onion rings 1 serving
59.5mg (14% DV)
472.5mg (10% DV)
Standard Release (Common)
199
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
44.3mg (11% DV)
640.6mg (14% DV)
Standard Release (Common)
200
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
57.5mg (14% DV)
492.5mg (10% DV)
Standard Release (Common)