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

200 results
Name
Magnesium
Data source
+ 1
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
156.6mg (37% DV)
Standard Release (Common)
+ 2
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
150.5mg (36% DV)
Standard Release (Common)
+ 3
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
125.8mg (30% DV)
Standard Release (Common)
+ 4
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
110.4mg (26% DV)
Standard Release (Common)
+ 5
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
101.8mg (24% DV)
Standard Release (Common)
+ 6
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
97.9mg (23% DV)
Standard Release (Common)
+ 7
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
96mg (23% DV)
Standard Release (Common)
+ 8
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
88.2mg (21% DV)
Standard Release (Common)
+ 9
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
87.6mg (21% DV)
Standard Release (Common)
+ 10
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
84.3mg (20% DV)
Standard Release (Common)
+ 11
Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup
77.1mg (18% DV)
Standard Release (Common)
+ 12
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
76.8mg (18% DV)
Standard Release (Common)
+ 13
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
76.1mg (18% DV)
Standard Release (Common)
+ 14
Rowal (Rowal, raw) 1 cup
73mg (17% DV)
Standard Release (Common)
+ 15
Durian (Durian, raw or frozen) 1 cup, chopped or diced
72.9mg (17% DV)
Standard Release (Common)
+ 16
Cooked Nopales (Nopales, cooked, without salt) 1 cup
70mg (17% DV)
Standard Release (Common)
+ 17
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
69.9mg (17% DV)
Standard Release (Common)
+ 18
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
68.4mg (16% DV)
Standard Release (Common)
+ 19
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
67.2mg (16% DV)
Standard Release (Common)
+ 20
California Avocados (Avocados, raw, California) 1 cup, pureed
66.7mg (16% DV)
Standard Release (Common)
+ 21
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
65mg (15% DV)
Standard Release (Common)
+ 22
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
63.7mg (15% DV)
Standard Release (Common)
+ 23
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
62.4mg (15% DV)
Standard Release (Common)
+ 24
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
62.4mg (15% DV)
Standard Release (Common)
+ 25
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
61.2mg (15% DV)
Standard Release (Common)
+ 26
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
59.5mg (14% DV)
Standard Release (Common)
+ 27
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
59mg (14% DV)
Standard Release (Common)
+ 28
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
58.8mg (14% DV)
Standard Release (Common)
+ 29
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
58.3mg (14% DV)
Standard Release (Common)
+ 30
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
57.6mg (14% DV)
Standard Release (Common)
+ 31
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
57.6mg (14% DV)
Standard Release (Common)
+ 32
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
57.5mg (14% DV)
Standard Release (Common)
+ 33
Raw Okra (Okra, raw) 1 cup
57mg (14% DV)
Standard Release (Common)
+ 34
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
56.4mg (13% DV)
Standard Release (Common)
+ 35
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
56.4mg (13% DV)
Standard Release (Common)
+ 36
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
55.5mg (13% DV)
Standard Release (Common)
+ 37
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
55.2mg (13% DV)
Standard Release (Common)
+ 38
Breadfruit (Breadfruit, raw) 1 cup
55mg (13% DV)
Standard Release (Common)
+ 39
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
53.9mg (13% DV)
Standard Release (Common)
+ 40
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
53.7mg (13% DV)
Standard Release (Common)
+ 41
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
53.3mg (13% DV)
Standard Release (Common)
+ 42
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
52.5mg (13% DV)
Standard Release (Common)
+ 43
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
52.1mg (12% DV)
Standard Release (Common)
+ 44
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)
+ 45
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
50.6mg (12% DV)
Standard Release (Common)
+ 46
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
50.4mg (12% DV)
Standard Release (Common)
+ 47
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
48.8mg (12% DV)
Standard Release (Common)
+ 48
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
48.4mg (12% DV)
Standard Release (Common)
+ 49
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)
+ 50
Jackfruit (Jackfruit, raw) 1 cup, sliced
47.9mg (11% DV)
Standard Release (Common)
+ 51
Raw Green Peas (Peas, green, raw) 1 cup
47.9mg (11% DV)
Standard Release (Common)
+ 52
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
47.6mg (11% DV)
Standard Release (Common)
+ 53
Soursop (Soursop, raw) 1 cup, pulp
47.3mg (11% DV)
Standard Release (Common)
+ 54
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)
+ 55
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
45.6mg (11% DV)
Standard Release (Common)
+ 56
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
45.1mg (11% DV)
Standard Release (Common)
+ 57
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
44.8mg (11% DV)
Standard Release (Common)
+ 58
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
44.8mg (11% DV)
Standard Release (Common)
+ 59
Raw Nopales (Nopales, raw) 1 cup, sliced
44.7mg (11% DV)
Standard Release (Common)
+ 60
Raw Cassava (Cassava, raw) 1 cup
43.3mg (10% DV)
Standard Release (Common)
+ 61
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
43.2mg (10% DV)
Standard Release (Common)
+ 62
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
42mg (10% DV)
Standard Release (Common)
+ 63
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
42mg (10% DV)
Standard Release (Common)
+ 64
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
41.6mg (10% DV)
Standard Release (Common)
+ 65
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
41.5mg (10% DV)
Standard Release (Common)
+ 66
Bananas (Bananas, raw) 1 cup, sliced
40.5mg (10% DV)
Standard Release (Common)
+ 67
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
40.2mg (10% DV)
Standard Release (Common)
+ 68
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
39.9mg (10% DV)
Standard Release (Common)
+ 69
Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped
39.8mg (9% DV)
Standard Release (Common)
+ 70
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
39.6mg (9% DV)
Standard Release (Common)
+ 71
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
39.1mg (9% DV)
Standard Release (Common)
+ 72
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)
+ 73
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
38.6mg (9% DV)
Standard Release (Common)
+ 74
Raw Parsnips (Parsnips, raw) 1 cup slices
38.6mg (9% DV)
Standard Release (Common)
+ 75
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
36.8mg (9% DV)
Standard Release (Common)
+ 76
Guavas (Guavas, common, raw) 1 cup
36.3mg (9% DV)
Standard Release (Common)
+ 77
Canned Prune Juice (Prune juice, canned) 1 cup
35.8mg (9% DV)
Standard Release (Common)
+ 78
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
35.1mg (8% DV)
Standard Release (Common)
+ 79
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
35mg (8% DV)
Standard Release (Common)
+ 80
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
34.8mg (8% DV)
Standard Release (Common)
+ 81
Raw Taro (Taro, raw) 1 cup, sliced
34.3mg (8% DV)
Standard Release (Common)
+ 82
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
34.2mg (8% DV)
Standard Release (Common)
+ 83
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
34.1mg (8% DV)
Standard Release (Common)
+ 84
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
34mg (8% DV)
Standard Release (Common)
+ 85
Mammy Apple (Mammy-apple, (mamey), raw) 1/4 fruit
33.9mg (8% DV)
Standard Release (Common)
+ 86
Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup
33.5mg (8% DV)
Standard Release (Common)
+ 87
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
33.3mg (8% DV)
Standard Release (Common)
+ 88
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
32.8mg (8% DV)
Standard Release (Common)
+ 89
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
32.6mg (8% DV)
Standard Release (Common)
+ 90
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
32.5mg (8% DV)
Standard Release (Common)
+ 91
Raw Yautia (Yautia (tannier), raw) 1 cup, sliced
32.4mg (8% DV)
Standard Release (Common)
+ 92
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
32.2mg (8% DV)
Standard Release (Common)
+ 93
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
31.7mg (8% DV)
Standard Release (Common)
+ 94
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
31.4mg (7% DV)
Standard Release (Common)
+ 95
Raw Beets (Beets, raw) 1 cup
31.3mg (7% DV)
Standard Release (Common)
+ 96
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
31.3mg (7% DV)
Standard Release (Common)
+ 97
Raw Celeriac (Celeriac, raw) 1 cup
31.2mg (7% DV)
Standard Release (Common)
+ 98
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
31.2mg (7% DV)
Standard Release (Common)
+ 99
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
30.9mg (7% DV)
Standard Release (Common)
+ 100
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
30.8mg (7% DV)
Standard Release (Common)
+ 101
Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz
30.7mg (7% DV)
Standard Release (Common)
+ 102
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
30.6mg (7% DV)
Standard Release (Common)
+ 103
Papaya (Papayas, raw) 1 cup 1 inch pieces
30.5mg (7% DV)
Standard Release (Common)
+ 104
Raw Arrowroot (Arrowroot, raw) 1 cup, sliced
30mg (7% DV)
Standard Release (Common)
+ 105
Raw Parsley (Parsley, fresh) 1 cup chopped
30mg (7% DV)
Standard Release (Common)
+ 106
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
29.9mg (7% DV)
Standard Release (Common)
+ 107
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
29.9mg (7% DV)
Standard Release (Common)
+ 108
White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup
29.6mg (7% DV)
Standard Release (Common)
+ 109
Pink Grapefruit Juice (Grapefruit juice, pink, raw) 1 cup
29.6mg (7% DV)
Standard Release (Common)
+ 110
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
29.4mg (7% DV)
Standard Release (Common)
+ 111
Raw Purslane (Purslane, raw) 1 cup
29.2mg (7% DV)
Standard Release (Common)
+ 112
Raw Swiss Chard (Chard, swiss, raw) 1 cup
29.2mg (7% DV)
Standard Release (Common)
+ 113
Roselle (Roselle, raw) 1 cup, without refuse
29.1mg (7% DV)
Standard Release (Common)
+ 114
Sapodilla (Sapodilla, raw) 1 cup, pulp
28.9mg (7% DV)
Standard Release (Common)
+ 115
Blackberries (Blackberries, raw) 1 cup
28.8mg (7% DV)
Standard Release (Common)
+ 116
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
28.8mg (7% DV)
Standard Release (Common)
+ 117
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
28.5mg (7% DV)
Standard Release (Common)
+ 118
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
28mg (7% DV)
Standard Release (Common)
+ 119
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
27.7mg (7% DV)
Standard Release (Common)
+ 120
Cooked Sweet White Corn (Boiled, Drained) (Corn, sweet, white, cooked, boiled, drained, without salt) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
27.6mg (7% DV)
Standard Release (Common)
+ 121
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
27.4mg (7% DV)
Standard Release (Common)
+ 122
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
27.4mg (7% DV)
Standard Release (Common)
+ 123
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
27.4mg (7% DV)
Standard Release (Common)
+ 124
Abiyuch (Abiyuch, raw) 1/2 cup
27.4mg (7% DV)
Standard Release (Common)
+ 125
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
27.3mg (6% DV)
Standard Release (Common)
+ 126
Cherimoya (Cherimoya, raw) 1 cup, pieces
27.2mg (6% DV)
Standard Release (Common)
+ 127
Raspberries (Raspberries, raw) 1 cup
27.1mg (6% DV)
Standard Release (Common)
+ 128
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
27mg (6% DV)
Standard Release (Common)
+ 129
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
27mg (6% DV)
Standard Release (Common)
+ 130
European Black Currants (Currants, european black, raw) 1 cup
26.9mg (6% DV)
Standard Release (Common)
+ 131
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
26.7mg (6% DV)
Standard Release (Common)
+ 132
Raw Beet Greens (Beet greens, raw) 1 cup
26.6mg (6% DV)
Standard Release (Common)
+ 133
Raw Kohlrabi (Kohlrabi, raw) 1 cup
25.7mg (6% DV)
Standard Release (Common)
+ 134
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
25.7mg (6% DV)
Standard Release (Common)
+ 135
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
25.5mg (6% DV)
Standard Release (Common)
+ 136
Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced
25.4mg (6% DV)
Standard Release (Common)
+ 137
Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup
25.3mg (6% DV)
Standard Release (Common)
+ 138
Mulberries (Mulberries, raw) 1 cup
25.2mg (6% DV)
Standard Release (Common)
+ 139
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
25.2mg (6% DV)
Standard Release (Common)
+ 140
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
25.2mg (6% DV)
Standard Release (Common)
+ 141
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
25mg (6% DV)
Standard Release (Common)
+ 142
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
25mg (6% DV)
Standard Release (Common)
+ 143
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
24.9mg (6% DV)
Standard Release (Common)
+ 144
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
24.9mg (6% DV)
Standard Release (Common)
+ 145
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 16 oz glass
24.8mg (6% DV)
Standard Release (Common)
+ 146
Raw Jelly Ear (Tree Ear, Pepeao) (Jew's ear, (pepeao), raw) 1 cup slices
24.8mg (6% DV)
Standard Release (Common)
+ 147
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
24.5mg (6% DV)
Standard Release (Common)
+ 148
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
24.3mg (6% DV)
Standard Release (Common)
+ 149
Melon Balls (Melon balls, frozen) 1 cup, unthawed
24.2mg (6% DV)
Standard Release (Common)
+ 150
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
24.2mg (6% DV)
Standard Release (Common)
+ 151
Carissa (Carissa, (natal-plum), raw) 1 cup slices
24mg (6% DV)
Standard Release (Common)
+ 152
Raw Spinach (Spinach, raw) 1 cup
23.7mg (6% DV)
Standard Release (Common)
+ 153
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
23.4mg (6% DV)
Standard Release (Common)
+ 154
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
23.4mg (6% DV)
Standard Release (Common)
+ 155
Cooked Yellow Sweet Corn (Boiled, Drained) (Corn, sweet, yellow, cooked, boiled, drained, without salt) 1 ear small (5-1/2 inch to 6-1/2 inch long)
23.1mg (6% DV)
Standard Release (Common)
+ 156
Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped
23.1mg (6% DV)
Standard Release (Common)
+ 157
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
23.1mg (6% DV)
Standard Release (Common)
+ 158
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
23mg (5% DV)
Standard Release (Common)
+ 159
Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices
22.6mg (5% DV)
Standard Release (Common)
+ 160
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
22.5mg (5% DV)
Standard Release (Common)
+ 161
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
22.5mg (5% DV)
Standard Release (Common)
+ 162
Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)
22.3mg (5% DV)
Standard Release (Common)
+ 163
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
22.3mg (5% DV)
Standard Release (Common)
+ 164
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
22.1mg (5% DV)
Standard Release (Common)
+ 165
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
22mg (5% DV)
Standard Release (Common)
+ 166
Feijoa (Feijoa, raw) 1 cup, pureed
21.9mg (5% DV)
Standard Release (Common)
+ 167
Raw New Zealand Spinach (New Zealand spinach, raw) 1 cup, chopped
21.8mg (5% DV)
Standard Release (Common)
+ 168
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
21.8mg (5% DV)
Standard Release (Common)
+ 169
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
21.6mg (5% DV)
Standard Release (Common)
+ 170
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
21.6mg (5% DV)
Standard Release (Common)
+ 171
Strawberries (Strawberries, raw) 1 cup, sliced
21.6mg (5% DV)
Standard Release (Common)
+ 172
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
21.2mg (5% DV)
Standard Release (Common)
+ 173
Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup
21.1mg (5% DV)
Standard Release (Common)
+ 174
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
21.1mg (5% DV)
Standard Release (Common)
+ 175
Raw Banana Peppers (Pepper, banana, raw) 1 cup
21.1mg (5% DV)
Standard Release (Common)
+ 176
Kimchi (Cabbage, kimchi) 1 cup
21mg (5% DV)
Standard Release (Common)
+ 177
Pomegranates (Pomegranates, raw) 1 cup
20.9mg (5% DV)
Standard Release (Common)
+ 178
Pitanga (Pitanga, (surinam-cherry), raw) 1 cup
20.8mg (5% DV)
Standard Release (Common)
+ 179
Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces
20.8mg (5% DV)
Standard Release (Common)
+ 180
California Grapefruit (Grapefruit, raw, pink and red, California and Arizona) 1 cup sections, with juice
20.7mg (5% DV)
Standard Release (Common)
+ 181
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
20.7mg (5% DV)
Standard Release (Common)
+ 182
White Florida Grapefruit (Grapefruit, raw, white, Florida) 1 cup sections, with juice
20.7mg (5% DV)
Standard Release (Common)
+ 183
White California Grapefruit (Grapefruit, raw, white, California) 1 cup sections, with juice
20.7mg (5% DV)
Standard Release (Common)
+ 184
White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice
20.7mg (5% DV)
Standard Release (Common)
+ 185
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
20.3mg (5% DV)
Standard Release (Common)
+ 186
Java Plum (Java-plum, (jambolan), raw) 1 cup
20.3mg (5% DV)
Standard Release (Common)
+ 187
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
20.2mg (5% DV)
Standard Release (Common)
+ 188
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
20mg (5% DV)
Standard Release (Common)
+ 189
Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)
19.8mg (5% DV)
Standard Release (Common)
+ 190
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
19.8mg (5% DV)
Standard Release (Common)
+ 191
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
19.8mg (5% DV)
Standard Release (Common)
+ 192
Pineapple (Traditional Varieties) (Pineapple, raw, traditional varieties) 1 cup, chunks
19.8mg (5% DV)
Standard Release (Common)
+ 193
Tangerine Juice (Tangerine juice, raw) 1 cup
19.8mg (5% DV)
Standard Release (Common)
+ 194
Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded
19.6mg (5% DV)
Standard Release (Common)
+ 195
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
19.5mg (5% DV)
Standard Release (Common)
+ 196
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
19.4mg (5% DV)
Standard Release (Common)
+ 197
Lime Juice (Lime juice, raw) 1 cup
19.4mg (5% DV)
Standard Release (Common)
+ 198
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
19.3mg (5% DV)
Standard Release (Common)
+ 199
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
19.2mg (5% DV)
Standard Release (Common)
+ 200
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
19.2mg (5% DV)
Standard Release (Common)