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

Foods Highest in Magnesium

200 results
Name
Magnesium
Data source
+ 1
Uncooked Buckwheat (Buckwheat) 1 cup
392.7mg (94% DV)
Standard Release (Common)
+ 2
Familia Swiss Muesli Cereal (Cereals ready-to-eat, FAMILIA) 1 cup
386.7mg (92% DV)
Standard Release (Common)
+ 3
Baked Conch (Mollusks, conch, baked or broiled) 1 cup, sliced
302.3mg (72% DV)
Standard Release (Common)
+ 4
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
276.1mg (66% DV)
Standard Release (Common)
+ 5
Raw Oat Bran (Oat bran, raw) 1 cup
220.9mg (53% DV)
Standard Release (Common)
+ 6
granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup
205mg (49% DV)
Standard Release (Common)
+ 7
Beverages, Whey protein powder isolate 3 scoop
200.4mg (48% DV)
Standard Release (Common)
+ 8
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
198.8mg (47% DV)
Standard Release (Common)
+ 9
Candies, semisweet chocolate, made with butter 1 cup chips (6 oz package)
195.5mg (47% DV)
Standard Release (Common)
+ 10
Candies, confectioner's coating, peanut butter 1 cup chips
184.8mg (44% DV)
Standard Release (Common)
+ 11
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar 1 bar
174.4mg (42% DV)
Standard Release (Common)
+ 12
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
168.1mg (40% DV)
Standard Release (Common)
+ 13
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
164.9mg (39% DV)
Standard Release (Common)
+ 14
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
164.2mg (39% DV)
Standard Release (Common)
+ 15
Cooked Amaranth (Amaranth grain, cooked) 1 cup
159.9mg (38% DV)
Standard Release (Common)
+ 16
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
156.6mg (37% DV)
Standard Release (Common)
+ 17
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)
+ 18
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)
+ 19
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
154.9mg (37% DV)
Standard Release (Common)
+ 20
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
154.9mg (37% DV)
Standard Release (Common)
+ 21
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
150.5mg (36% DV)
Standard Release (Common)
+ 22
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
148.8mg (35% DV)
Standard Release (Common)
+ 23
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
147.9mg (35% DV)
Standard Release (Common)
+ 24
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
146.9mg (35% DV)
Standard Release (Common)
+ 25
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
146.2mg (35% DV)
Standard Release (Common)
+ 26
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
146.2mg (35% DV)
Standard Release (Common)
+ 27
Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan 1 bottle
132.8mg (32% DV)
Standard Release (Common)
+ 28
Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan 1 bottle
129.8mg (31% DV)
Standard Release (Common)
+ 29
Candies, chocolate covered, low sugar or low calorie 100 grams
129mg (31% DV)
Standard Release (Common)
+ 30
Cooked Teff (Teff, cooked) 1 cup
126mg (30% DV)
Standard Release (Common)
+ 31
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
125.8mg (30% DV)
Standard Release (Common)
+ 32
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
123.1mg (29% DV)
Standard Release (Common)
+ 33
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 1 scoop
123mg (29% DV)
Standard Release (Common)
+ 34
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
121.7mg (29% DV)
Standard Release (Common)
+ 35
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
120.4mg (29% DV)
Standard Release (Common)
+ 36
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
119.6mg (28% DV)
Standard Release (Common)
+ 37
Quinoa, cooked 1 cup
118.4mg (28% DV)
Standard Release (Common)
+ 38
Canned Chili With Beans (Chili with beans, canned) 1 cup
115.2mg (27% DV)
Standard Release (Common)
+ 39
Cereals, whole wheat hot natural cereal, dry 1 cup
114.7mg (27% DV)
Standard Release (Common)
+ 40
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
113.4mg (27% DV)
Standard Release (Common)
+ 41
UNCLE SAM CEREAL (Cereals ready-to-eat, UNCLE SAM CEREAL) 3/4 cup (1 nlea serving)
113.3mg (27% DV)
Standard Release (Common)
+ 42
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
112.8mg (27% DV)
Standard Release (Common)
+ 43
Cereals, oats, regular and quick, not fortified, dry 1 cup
111.8mg (27% DV)
Standard Release (Common)
+ 44
Flax Seeds (Seeds, flaxseed) 1oz
111.3mg (27% DV)
Standard Release (Common)
+ 45
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
110.4mg (26% DV)
Standard Release (Common)
+ 46
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
108.8mg (26% DV)
Standard Release (Common)
+ 47
Baked Beans (Beans, baked, home prepared) 1 cup
108.8mg (26% DV)
Standard Release (Common)
+ 48
QUAKER, Shredded Wheat, bagged cereal (Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal) 3 biscuits (1 nlea serving)
108.4mg (26% DV)
Standard Release (Common)
+ 49
Cereals, QUAKER, Quick Oats, Dry 1/2 cup
108mg (26% DV)
Standard Release (Common)
+ 50
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
108mg (26% DV)
Standard Release (Common)
+ 51
Cereals, QUAKER, Quick Oats with Iron, Dry 1/2 cup
108mg (26% DV)
Standard Release (Common)
+ 52
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
106.8mg (25% DV)
Standard Release (Common)
+ 53
Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink 8 fl oz
106.7mg (25% DV)
Standard Release (Common)
+ 54
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
104mg (25% DV)
Standard Release (Common)
+ 55
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)
Standard Release (Common)
+ 56
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
101.8mg (24% DV)
Standard Release (Common)
+ 57
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
101.1mg (24% DV)
Standard Release (Common)
+ 58
Beverages, ABBOTT, ENSURE PLUS, ready-to-drink 1 cup
100.8mg (24% DV)
Standard Release (Common)
+ 59
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
100.3mg (24% DV)
Standard Release (Common)
+ 60
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan 1 scoop
100.1mg (24% DV)
Standard Release (Common)
+ 61
Milk And Soy Chocolate Drink (Beverages, chocolate drink, milk and soy based, ready to drink, fortified) 8 fl oz
99.5mg (24% DV)
Standard Release (Common)
+ 62
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
99.2mg (24% DV)
Standard Release (Common)
+ 63
POST Raisin Bran Cereal (Cereals ready-to-eat, POST Raisin Bran Cereal) 1 cup (1 nlea serving)
99.1mg (24% DV)
Standard Release (Common)
+ 64
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
97.9mg (23% DV)
Standard Release (Common)
+ 65
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
97mg (23% DV)
Standard Release (Common)
+ 66
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)
Standard Release (Common)
+ 67
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
96.5mg (23% DV)
Standard Release (Common)
+ 68
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry 1/2 cup (1 nlea serving)
96.4mg (23% DV)
Standard Release (Common)
+ 69
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
96mg (23% DV)
Standard Release (Common)
+ 70
QUAKER, Toasted Multigrain Crisps (Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps) 1 (1/4) cup (1 nlea serving)
95.8mg (23% DV)
Standard Release (Common)
+ 71
Chia Seeds (Seeds, chia seeds, dried) 1 oz
95.1mg (23% DV)
Standard Release (Common)
+ 72
Cooked Spelt (Spelt, cooked) 1 cup
95.1mg (23% DV)
Standard Release (Common)
+ 73
Unsweetened Baking Chocolate (Baking chocolate, unsweetened, squares) 1 oz square bakers
94.8mg (23% DV)
Standard Release (Common)
+ 74
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
94mg (22% DV)
Standard Release (Common)
+ 75
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
92mg (22% DV)
Standard Release (Common)
+ 76
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
91mg (22% DV)
Standard Release (Common)
+ 77
Toasted Wheat Germ (Cereals ready-to-eat, wheat germ, toasted, plain) 1 oz
90.9mg (22% DV)
Standard Release (Common)
+ 78
Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato 12 inch sub
90.9mg (22% DV)
Standard Release (Common)
+ 79
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
90.7mg (22% DV)
Standard Release (Common)
+ 80
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)
+ 81
Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink 1 bottle
90.1mg (21% DV)
Standard Release (Common)
+ 82
Candies, HERSHEYS, PAYDAY Bar 100 grams
90mg (21% DV)
Standard Release (Common)
+ 83
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
89.6mg (21% DV)
Standard Release (Common)
+ 84
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
89.6mg (21% DV)
Standard Release (Common)
+ 85
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
88.5mg (21% DV)
Standard Release (Common)
+ 86
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
88.5mg (21% DV)
Standard Release (Common)
+ 87
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
88.2mg (21% DV)
Standard Release (Common)
+ 88
Rose Hips (Rose Hips, wild (Northern Plains Indians)) 1 cup
87.6mg (21% DV)
Standard Release (Common)
+ 89
Cooked Oat Bran (Oat bran, cooked) 1 cup
87.6mg (21% DV)
Standard Release (Common)
+ 90
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
87.6mg (21% DV)
Standard Release (Common)
+ 91
Burrito With Beans (Fast foods, burrito, with beans) 2 pieces
86.8mg (21% DV)
Standard Release (Common)
+ 92
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry 1 package (1 nlea serving)
86.3mg (21% DV)
Standard Release (Common)
+ 93
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
85.8mg (20% DV)
Standard Release (Common)
+ 94
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)
+ 95
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
85.8mg (20% DV)
Standard Release (Common)
+ 96
Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise 1 sandwich
85.8mg (20% DV)
Standard Release (Common)
+ 97
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
85.7mg (20% DV)
Standard Release (Common)
+ 98
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
85.5mg (20% DV)
Standard Release (Common)
+ 99
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
85.1mg (20% DV)
Standard Release (Common)
+ 100
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
85mg (20% DV)
Standard Release (Common)
+ 101
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
84.4mg (20% DV)
Standard Release (Common)
+ 102
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
84.3mg (20% DV)
Standard Release (Common)
+ 103
Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise 1 sandwich
84mg (20% DV)
Standard Release (Common)
+ 104
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
83.2mg (20% DV)
Standard Release (Common)
+ 105
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
82.9mg (20% DV)
Standard Release (Common)
+ 106
Beverages, CYTOSPORT, Muscle Milk, ready-to-drink 14 fl oz
82.8mg (20% DV)
Standard Release (Common)
+ 107
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
82.6mg (20% DV)
Standard Release (Common)
+ 108
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
80.8mg (19% DV)
Standard Release (Common)
+ 109
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)
Standard Release (Common)
+ 110
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
79.7mg (19% DV)
Standard Release (Common)
+ 111
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
79.2mg (19% DV)
Standard Release (Common)
+ 112
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry 1 package (1 nlea serving)
79.1mg (19% DV)
Standard Release (Common)
+ 113
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)
+ 114
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
78.7mg (19% DV)
Standard Release (Common)
+ 115
Soy Milk (Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D) 16oz glass
77.8mg (19% DV)
Standard Release (Common)
+ 116
Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass
77.8mg (19% DV)
Standard Release (Common)
+ 117
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
77.5mg (18% DV)
Standard Release (Common)
+ 118
Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup
77.1mg (18% DV)
Standard Release (Common)
+ 119
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
76.8mg (18% DV)
Standard Release (Common)
+ 120
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
76.8mg (18% DV)
Standard Release (Common)
+ 121
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
76.7mg (18% DV)
Standard Release (Common)
+ 122
Cooked Millet (Millet, cooked) 1 cup
76.6mg (18% DV)
Standard Release (Common)
+ 123
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
76.1mg (18% DV)
Standard Release (Common)
+ 124
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
75.6mg (18% DV)
Standard Release (Common)
+ 125
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry 1 package (1 nlea serving)
75.2mg (18% DV)
Standard Release (Common)
+ 126
Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet
74.7mg (18% DV)
Standard Release (Common)
+ 127
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)
+ 128
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
74.4mg (18% DV)
Standard Release (Common)
+ 129
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
74.3mg (18% DV)
Standard Release (Common)
+ 130
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
74.3mg (18% DV)
Standard Release (Common)
+ 131
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
73.8mg (18% DV)
Standard Release (Common)
+ 132
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
73.4mg (17% DV)
Standard Release (Common)
+ 133
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
73.3mg (17% DV)
Standard Release (Common)
+ 134
Nachos With Cheese Beans Ground Beef And Tomatoes (Fast foods, nachos, with cheese, beans, ground beef, and tomatoes) 1 serving
73.3mg (17% DV)
Standard Release (Common)
+ 135
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
73.1mg (17% DV)
Standard Release (Common)
+ 136
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
73.1mg (17% DV)
Standard Release (Common)
+ 137
Rowal (Rowal, raw) 1 cup
73mg (17% DV)
Standard Release (Common)
+ 138
Durian (Durian, raw or frozen) 1 cup, chopped or diced
72.9mg (17% DV)
Standard Release (Common)
+ 139
POST, GRAPE-NUTS Cereal (Cereals ready-to-eat, POST, GRAPE-NUTS Cereal) 1/2 cup (1 nlea serving)
71.9mg (17% DV)
Standard Release (Common)
+ 140
Oat Bran Flakes Health Valley (Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY) 1 cup (1 nlea serving)
71.5mg (17% DV)
Standard Release (Common)
+ 141
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
71.4mg (17% DV)
Standard Release (Common)
+ 142
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
71.3mg (17% DV)
Standard Release (Common)
+ 143
Candies, sesame crunch 1 oz
71.3mg (17% DV)
Standard Release (Common)
+ 144
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
71.3mg (17% DV)
Standard Release (Common)
+ 145
Beverages, ABBOTT, EAS whey protein powder 2 scoop
70.6mg (17% DV)
Standard Release (Common)
+ 146
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
70.6mg (17% DV)
Standard Release (Common)
+ 147
Cooked Nopales (Nopales, cooked, without salt) 1 cup
70mg (17% DV)
Standard Release (Common)
+ 148
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
69.9mg (17% DV)
Standard Release (Common)
+ 149
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
69.1mg (16% DV)
Standard Release (Common)
+ 150
Post Bran Flakes (Cereals ready-to-eat, POST Bran Flakes) 3/4 cup (1 nlea serving)
68.7mg (16% DV)
Standard Release (Common)
+ 151
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry 1 package (1 nlea serving)
68.6mg (16% DV)
Standard Release (Common)
+ 152
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
68.6mg (16% DV)
Standard Release (Common)
+ 153
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
68.4mg (16% DV)
Standard Release (Common)
+ 154
Nonfat Chocolate Yogurt (Yogurt, chocolate, nonfat milk, fortified with vitamin D) 1 container (6 oz)
68mg (16% DV)
Standard Release (Common)
+ 155
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
68mg (16% DV)
Standard Release (Common)
+ 156
Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise 1 item
67.3mg (16% DV)
Standard Release (Common)
+ 157
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
67.3mg (16% DV)
Standard Release (Common)
+ 158
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
67.2mg (16% DV)
Standard Release (Common)
+ 159
California Avocados (Avocados, raw, California) 1 cup, pureed
66.7mg (16% DV)
Standard Release (Common)
+ 160
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
66.5mg (16% DV)
Standard Release (Common)
+ 161
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
66.5mg (16% DV)
Standard Release (Common)
+ 162
Candies, honey-combed, with peanut butter 100 grams
66mg (16% DV)
Standard Release (Common)
+ 163
wheat and bran, presweetened with nuts and fruits (Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits) 1 cup (1 nlea serving)
66mg (16% DV)
Standard Release (Common)
+ 164
POST, Shredded Wheat, original spoon-size (Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size) 1 cup (1 nlea serving)
65.2mg (16% DV)
Standard Release (Common)
+ 165
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
65mg (15% DV)
Standard Release (Common)
+ 166
Dark Chocolate (70-85% Cocoa) (Chocolate, dark, 70-85% cacao solids) 1 oz
64.8mg (15% DV)
Standard Release (Common)
+ 167
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry 1 package (1 nlea serving)
64.5mg (15% DV)
Standard Release (Common)
+ 168
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
64.5mg (15% DV)
Standard Release (Common)
+ 169
QUAKER Oatmeal Squares, Golden Maple (Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple) 1 cup (1 nlea serving)
64.4mg (15% DV)
Standard Release (Common)
+ 170
QUAKER, Oatmeal Squares (Cereals ready-to-eat, QUAKER, Oatmeal Squares) 1 cup (1 nlea serving)
64.4mg (15% DV)
Standard Release (Common)
+ 171
QUAKER, Oatmeal Squares, cinnamon (Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon) 1 cup (1 nlea serving)
63.8mg (15% DV)
Standard Release (Common)
+ 172
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
63.8mg (15% DV)
Standard Release (Common)
+ 173
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
63.7mg (15% DV)
Standard Release (Common)
+ 174
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
63.6mg (15% DV)
Standard Release (Common)
+ 175
QUAKER, MOTHER'S Cinnamon Oat Crunch (Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch) 1 cup (1 nlea serving)
63.6mg (15% DV)
Standard Release (Common)
+ 176
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
63.4mg (15% DV)
Standard Release (Common)
+ 177
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
63.2mg (15% DV)
Standard Release (Common)
+ 178
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt 1 cup
63.2mg (15% DV)
Standard Release (Common)
+ 179
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)
+ 180
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)
+ 181
Burrito With Beans And Cheese (Fast foods, burrito, with beans and cheese) 1 each burrito
62.9mg (15% DV)
Standard Release (Common)
+ 182
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
62.9mg (15% DV)
Standard Release (Common)
+ 183
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
62.9mg (15% DV)
Standard Release (Common)
+ 184
Beverages, Protein powder whey based 1/3 cup
62.4mg (15% DV)
Standard Release (Common)
+ 185
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
62.4mg (15% DV)
Standard Release (Common)
+ 186
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
62.4mg (15% DV)
Standard Release (Common)
+ 187
Candies, halavah, plain 1 oz
61.9mg (15% DV)
Standard Release (Common)
+ 188
Extruded Corn Chips (Snacks, corn-based, extruded, chips, unsalted) 1 cup, crushed
61.6mg (15% DV)
Standard Release (Common)
+ 189
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
61.2mg (15% DV)
Standard Release (Common)
+ 190
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
61.2mg (15% DV)
Standard Release (Common)
+ 191
POST, Shredded Wheat, original big biscuit (Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit) 2 biscuits (1 nlea serving)
61.1mg (15% DV)
Standard Release (Common)
+ 192
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)
Standard Release (Common)
+ 193
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked
60.8mg (14% DV)
Standard Release (Common)
+ 194
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
60.8mg (14% DV)
Standard Release (Common)
+ 195
Cereals, QUAKER, Instant Oatmeal Organic, Regular 1 packet
60.7mg (14% DV)
Standard Release (Common)
+ 196
Fast foods, submarine sandwich, meatball marinara on white bread 6 inch sub
60.6mg (14% DV)
Standard Release (Common)
+ 197
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
60.4mg (14% DV)
Standard Release (Common)
+ 198
Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz
60.4mg (14% DV)
Standard Release (Common)
+ 199
Burrito With Beans And Beef (Fast foods, burrito, with beans and beef) 1 item
60.3mg (14% DV)
Standard Release (Common)
+ 200
Coconut Water (Nuts, coconut water (liquid from coconuts)) 1 cup
60mg (14% DV)
Standard Release (Common)