Top 10 Foods High in Potassium Backed By Data

  • Monday, May 15, 2017

Continuing our journey today is generating a list of the foods highest in potassium backed by real nutrition data.  We wanted to do this because around the Internet, we definietely have seen that most of the potassium lists are wildly inaccurate.  

Potassium is one of those really important nutrients because it: builds proteins, break downs and use carbohydrates, builds muscle, maintains normal body growth, controls the electrical activity of the heart, controls the acid-base balance (source).

Below are the top 449 foods highest in potassium, and here is a summary of the 10 top sources of potassium.  Data is based of USDA SR 28

1) Yams

Yams are delicious, easy to cook, but sometimes are confused for sweet potatoes.  One cup of yams gives you 911mg of potassium, or about 26% of your daily value needs

image via Wikipedia

2) Mamey Sapote

Mamey Sapote (Pouteria Sapota) is a tropic tree fruit with an interior texture that is both creamy and sweet.  It is not too common in your mainstream grocery store, so call around, and you might find this treat.  One cup of this fruit yields 794mg of potassium.

image via Slow Food USA

3) Potatoes

Many of the different types of potatoes are high in potassium.  One potato yields about 750mg of potassium.

image via wikipedia

4) Plaintains

Plaintains unlike bananas are usually cooked in a meal.  1 medium plaintain gives you 738mg of potassium.

image via wikipedia

5) Lentils

Lentils are delicious and super quick to cook.  1/2 cup cooked of cooked lentils gives you about 730mg of potassium.


image via Wikipedia

6) Cardoon

A cardoon is a thistle like plant in the same family as the artichoke, and are only edible when cooked.  1 cup gives 712 mg of potassium.

image via cuesa

7) Avocado

Avocados are super versatile and available pretty much anywhere.  One avocado gives you about 690mg of potassium

image via wikipedia

8) Jackfruit

Jackfruits are native to Asia, but are often imported to your local market.   1 cup of jackfruit gives you 676mg of potassium.

image via wikipedia

9) Mustard Spinach, Tendergreen

Mustard spinach is slightly spicy and can be cooked or eaten raw.  1 cup gives you 673mg of potassium.

image via central coast gardening

10) Tempeh

Tempeh (which is made out of fermented soybeans) and soybeans is a popular vegetarian food.  A package of tempeh has about 665 mg of potassium.

image via wikipedia

Data:

Num Ingredient Group Protein Daily Value One Serving
1 Yam Vegetables 26.00% 911.2 mg 1 cup, cubes (136g)
2 Sapote, mamey Fruits and Fruit Juices 22.70% 794.5 mg 1 cup (175g)
3 Potato Vegetables 22.60% 791.8 mg 1 small potato (148g)
4 Russet Potato Vegetables 21.70% 759 mg 1 small potato (138g)
5 Taro, tahitian Vegetables 21.60% 757.5 mg 1 cup slices (125g)
6 Red Potato Vegetables 21.50% 752.1 mg 1 small potato (138g)
7 White Potato Vegetables 21.40% 750.7 mg 1 medium potato (138g)
8 Plantains Fruits and Fruit Juices 21.10% 738.5 mg 1 medium (148g)
9 Lentils Legumes 20.90% 730.6 mg 1/2 cup cooked (198g)
10 Cardoon Vegetables 20.30% 712 mg 1 cup, shredded (178g)
11 Avocado Fruits and Fruit Juices 19.70% 689.5 mg 1 fruit (136g)
12 Jackfruit Fruits and Fruit Juices 19.30% 676.5 mg 1 cup (151g)
13 Mustard spinach, (tendergreen) Vegetables 19.20% 673.5 mg 1 cup, chopped (150g)
14 Tempeh Legumes 19.00% 665.7 mg 1 patty (166g)
15 Pigeon Peas Legumes 18.40% 645.1 mg 1 cup cooked (168g)
16 Jerusalem-artichokes Vegetables 18.40% 643.5 mg 1 cup slices (150g)
17 Cowpeas Catjang Seeds Legumes 18.30% 641.3 mg 3/4 cup cooked (171g)
18 Taro Vegetables 18.30% 638.9 mg 1 cup, sliced (132g)
19 Cabbage, chinese (pak-choi) Vegetables 18.00% 630.7 mg 1 cup, shredded (170g)
20 Mushrooms, oyster Vegetables 17.80% 621.6 mg 1 large mushroom (148g)
21 Adzuki Beans Legumes 17.20% 601.2 mg 1/2 cup cooked (113g)
22 Coconut Water (from coconuts) Nut and Seed Products 17.10% 600 mg 1 cup (240g)
23 Ground Chicken Poultry Products 16.70% 584.6 mg ~1/4 lb (112g)
24 Soybeans Legumes 16.60% 582 mg 3/4 cup cooked (113g)
25 Yogurt, chocolate, nonfat milk Dairy and Egg Products 16.50% 576.3 mg 3/4 cup (170g)
26 Pink Beans Legumes 16.40% 574 mg 3/4 cup cooked (113g)
27 Lima Beans Legumes 16.40% 574 mg 3/4 cup cooked (113g)
28 Edamame, frozen, unprepared Vegetables 16.30% 568.8 mg 1 cup (118g)
29 Pumpkin Vegetables 16.10% 563.5 mg 1 cup, mashed (245g)
30 Cassava Vegetables 16.00% 558.3 mg 1 cup (206g)
31 Smalll White Beans Legumes 14.90% 523.2 mg 3/4 cup cooked (113g)
32 Dock Vegetables 14.80% 518.7 mg 1 cup, chopped (133g)
33 Peas, split, mature seeds, cooked, boiled, without salt Legumes 14.50% 506.8 mg 3/4 cup cooked (140g)
34 Salsify, (vegetable oyster) Vegetables 14.40% 505.4 mg 1 cup slices (133g)
35 Currants, zante, dried Fruits and Fruit Juices 14.30% 499.5 mg 1/2 cup (56g)
36 Parsnips Vegetables 14.30% 498.8 mg 1 cup slices (133g)
37 Orange Juice, Raw Fruits and Fruit Juices 14.20% 496 mg 1 cup (248g)
38 Fish, spot Fish 14.20% 496 mg ~1/4 lb (100g)
39 Squash, winter, butternut Vegetables 14.10% 492.8 mg 1 cup, cubes (140g)
40 Pinto Beans Legumes 14.10% 492.7 mg 3/4 cup cooked (113g)
41 Fish, salmon, Atlantic, wild Fish 14.00% 490 mg ~1/4 lb (100g)
42 Goat Milk Dairy and Egg Products 14.00% 489.6 mg 1 cup (240g)
43 Squash, winter, acorn Vegetables 13.90% 485.8 mg 1 cup, cubes (140g)
44 Fish, groupe Fish 13.80% 483 mg ~1/4 lb (100g)
45 Fish, trout, rainbow, wild Fish 13.70% 481 mg ~1/4 lb (100g)
46 Cowpeas Blackeyes Legumes 13.60% 475.4 mg 3/4 cup cooked (171g)
47 Cowpeas (blackeyes) Legumes 13.60% 475.4 mg 1 cup cooked (171g)
48 Kohlrabi Vegetables 13.50% 472.5 mg 1 cup (135g)
49 Breadfruit Fruits and Fruit Juices 13.40% 470.4 mg 1/4 fruit (96g)
50 Celeriac (Celery Root) Vegetables 13.40% 468 mg 1 cup (156g)
51 Broccoli Vegetables 13.40% 467.7 mg 1 stalk (148g)
52 Triticale flour, whole-grain Grains and Pasta 13.30% 466 mg 1/2 cup (100g)
53 Kiwifruit, green Fruits and Fruit Juices 13.20% 461.8 mg 2 fruits (148g)
54 Cherimoya Fruits and Fruit Juices 13.10% 459.2 mg 1 cup (160g)
55 Kidney Beans Legumes 13.10% 457.7 mg 3/4 cup cooked (113g)
56 Peas, mature seeds, sprouted Vegetables 13.10% 457.2 mg 1 cup (120g)
57 Red Kidney Beans Legumes 13.00% 455.4 mg 3/4 cup cooked (113g)
58 Beef Stock, Home Prepared Soups, Sauces, and Gravies 13.00% 453.3 mg 1 cup (245g)
59 Bananas Fruits and Fruit Juices 12.90% 451.1 mg 1 fruit (126g)
60 Lotus root Vegetables 12.90% 450.4 mg 10 slices (2-1/2" dia) (81g)
61 Fish, salmon, coho, farmed Fish 12.90% 450 mg ~1/4 lb (100g)
62 Fish, mackerel, spanish Fish 12.70% 446 mg ~1/4 lb (100g)
63 Beets Vegetables 12.60% 442 mg 1 cup (136g)
64 Northern Beans Legumes 12.60% 441.8 mg 3/4 cup cooked (113g)
65 Fish, tuna, fresh, yellowfin Fish 12.60% 441 mg ~1/4 lb (100g)
66 Squash, zucchini, baby Vegetables 12.60% 440.6 mg 6 pieces (96g)
67 Navy Beans Legumes 12.60% 439.6 mg 3/4 cup cooked (113g)
68 Poi Vegetables 12.50% 439.2 mg 1 cup (240g)
69 Cranberry Beans Legumes 12.50% 437.3 mg 3/4 cup (113g)
70 Fish, lingcod Fish 12.50% 437 mg ~1/4 lb (100g)
71 Chocolate Milk (fat free) with added vitamin A and D Dairy and Egg Products 12.50% 436.8 mg 1 cup (240g)
72 Durian Fruits and Fruit Juices 12.50% 436 mg 1 cup (100g)
73 Beefalo, Game Lamb, Veal, Game 12.50% 436 mg ~1/4 lb (100g)
74 Fish, halibut, Atlantic and Pacific, raw Fish 12.40% 435 mg ~1/4 lb (100g)
75 Fish, mackerel, king Fish 12.40% 435 mg ~1/4 lb (100g)
76 Spaghetti, whole-wheat, dry Grains and Pasta 12.40% 434 mg 1 cup (100g)
77 Yogurt, plain, skim milk Dairy and Egg Products 12.40% 433.5 mg 1 container (8 oz) (170g)
78 Fish, tilefish Fish 12.40% 433 mg ~1/4 lb (100g)
79 Durum Wheat Grains and Pasta 12.30% 431 mg 1/2 cup (100g)
80 Fish, salmon, chum Fish 12.30% 429 mg ~1/4 lb (100g)
81 Royal Red Kidney Beans Legumes 12.20% 427.1 mg 3/4 cup cooked (113g)
82 Rutabagas Vegetables 12.20% 427 mg 1 cup, cubes (140g)
83 Fish, herring, Pacific Fish 12.10% 423 mg ~1/4 lb (100g)
84 Fish, salmon, coho, wild Fish 12.10% 423 mg ~1/4 lb (100g)
85 Fish, yellowtail Fish 12.00% 420 mg ~1/4 lb (100g)
86 Borage Vegetables 12.00% 418.3 mg 1 cup (1" pieces) (89g)
87 French Beans Legumes 11.90% 418.1 mg 3/4 cup (113g)
88 Fish, swordfish Fish 11.90% 418 mg ~1/4 lb (100g)
89 Soursop Fruits and Fruit Juices 11.90% 417 mg 1 cup (150g)
90 Fish, snapper, mixed species Fish 11.90% 417 mg ~1/4 lb (100g)
91 Fish, Mahi-mahi (dolphinfish) Fish 11.90% 416 mg ~1/4 lb (100g)
92 Rye flour, dark Grains and Pasta 11.90% 415.9 mg 1 cup (58g)
93 Fish, cod, Atlantic Fish 11.80% 413 mg ~1/4 lb (100g)
94 Chocolate Milk (low fat) with added vitamin A and D Dairy and Egg Products 11.80% 412.8 mg 1 cup (240g)
95 Pummelo Fruits and Fruit Juices 11.70% 410.4 mg 1/6th fruit (190g)
96 Poblano peppers, dried (ancho) Vegetables 11.70% 409.9 mg 1 pepper (17g)
97 Carrots Vegetables 11.70% 409.6 mg 1 cup chopped (128g)
98 Fish, tuna, fresh, skipjack Fish 11.60% 407 mg ~1/4 lb (100g)
99 Lupins Legumes 11.60% 406.7 mg 1/2 cup cooked (166g)
100 Elderberries Fruits and Fruit Juices 11.60% 406 mg 1 cup (145g)
101 Fish, mackerel, Pacific and jack Fish 11.60% 406 mg ~1/4 lb (100g)
102 Chocolate Milk (reduced fat) with added vitamin A and D Dairy and Egg Products 11.60% 405.6 mg 1 cup (240g)
103 Bamboo shoots Vegetables 11.60% 405.1 mg 1/2 cup (76g)
104 Fish, burbot Fish 11.50% 404 mg ~1/4 lb (100g)
105 Fish, sheepshead Fish 11.50% 404 mg ~1/4 lb (100g)
106 Apricots Fruits and Fruit Juices 11.50% 401.5 mg 1 cup, halves (155g)
107 Black Beans Legumes 11.50% 401.2 mg 3/4 cup cooked (113g)
108 Chocolate Milk with added vitamin A and D Dairy and Egg Products 11.50% 400.8 mg 1 cup (240g)
109 Fish, monkfish Fish 11.40% 400 mg ~1/4 lb (100g)
110 Fish, pout, ocean Fish 11.40% 400 mg ~1/4 lb (100g)
111 Pork tenderloin (center roast) Pork Products 11.40% 399 mg ~1/4 lb (100g)
112 Beef shoulder roast or steak Beef Products 11.40% 399 mg ~1/4 lb (100g)
113 Yogurt, plain, low fat, 12 grams protein per 8 ounce Dairy and Egg Products 11.40% 397.8 mg 1 container (8 oz) (170g)
114 Gjetost Cheese Dairy and Egg Products 11.30% 394.5 mg 1 oz (28g)
115 Fish, salmon, chinook Fish 11.30% 394 mg ~1/4 lb (100g)
116 Fish, cusk Fish 11.20% 392 mg ~1/4 lb (100g)
117 Bison, top round, separable lean only, Game Lamb, Veal, Game 11.10% 390 mg ~1/4 lb (100g)
118 Mushrooms, brown, Italian, or Crimini Vegetables 11.10% 389.8 mg 1 cup whole (87g)
119 Fish, pike, walleye Fish 11.10% 389 mg ~1/4 lb (100g)
120 Butterhead Lettuce (includes boston and bibb types) Vegetables 11.10% 387.9 mg 1 head (5" dia) (163g)
121 Pokeberry shoots, (poke) Vegetables 11.10% 387.2 mg 1 cup (160g)
122 Beef shank Beef Products 11.10% 387 mg ~1/4 lb (100g)
123 Fish, rockfish, Pacific, mixed species Fish 11.00% 386 mg ~1/4 lb (100g)
124 Goat, raw Lamb, Veal, Game 11.00% 385 mg ~1/4 lb (100g)
125 Fish, shad, american Fish 11.00% 384 mg ~1/4 lb (100g)
126 Fish, anchovy, european Fish 10.90% 383 mg ~1/4 lb (100g)
127 Snail Shellfish 10.90% 382 mg ~1/4 lb (100g)
128 Fish, pompano, florida Fish 10.90% 381 mg ~1/4 lb (100g)
129 Hyacinth Beans Legumes 10.90% 380.8 mg 1 cup cooked (113g)
130 Fish, sucker, white Fish 10.90% 380 mg ~1/4 lb (100g)
131 Fish, ling Fish 10.80% 379 mg ~1/4 lb (100g)
132 Rabbit, Game Lamb, Veal, Game 10.80% 378 mg ~1/4 lb (100g)
133 Fish, trout, rainbow, farmed Fish 10.80% 377 mg ~1/4 lb (100g)
134 Pork Loin Blade (boneless) Pork Products 10.70% 375 mg ~1/4 lb (100g)
135 Fish, butterfish Fish 10.70% 375 mg ~1/4 lb (100g)
136 Nonfat Milk with added vitamin A and D Dairy and Egg Products 10.70% 374.4 mg 1 cup (240g)
137 Nonfat Milk Dairy and Egg Products 10.70% 374.4 mg 1 cup (240g)
138 Pork Top Loin Chops Pork Products 10.70% 373 mg ~1/4 lb (100g)
139 Fish, bluefish Fish 10.60% 372 mg ~1/4 lb (100g)
140 Squash, winter, hubbard Vegetables 10.60% 371.2 mg 1 cup, cubes (116g)
141 Beef chuck eye steak Beef Products 10.60% 371 mg ~1/4 lb (100g)
142 Beef chuck under blade roast or steak Beef Products 10.50% 369 mg ~1/4 lb (100g)
143 Yellow Beans Legumes 10.50% 367.3 mg 3/4 cup cooked (113g)
144 Fish, salmon, sockeye Fish 10.50% 367 mg ~1/4 lb (100g)
145 Veal, leg (top round) Lamb, Veal, Game 10.50% 367 mg ~1/4 lb (100g)
146 Beef chuck for stew Beef Products 10.50% 367 mg ~1/4 lb (100g)
147 Fish, salmon, pink Fish 10.50% 366 mg ~1/4 lb (100g)
148 Fish, salmon, Atlantic, farmed Fish 10.40% 363 mg ~1/4 lb (100g)
149 Whole Wheat flour, (whole-grain) Grains and Pasta 10.40% 363 mg 3/4 cup (100g)
150 Milk, buttermilk, fluid, cultured, lowfat Dairy and Egg Products 10.40% 362.4 mg 1 cup (240g)
151 Fish, trout, mixed species Fish 10.30% 361 mg ~1/4 lb (100g)
152 Fennel, bulb Vegetables 10.30% 360.2 mg 1 cup, sliced (87g)
153 Lowfat Milk (1%) with added vitamin A and D Dairy and Egg Products 10.30% 360 mg 1 cup (240g)
154 Horse, Game Lamb, Veal, Game 10.30% 360 mg ~1/4 lb (100g)
155 Yellow Tomatoes Vegetables 10.20% 358.6 mg 1 cup, chopped (139g)
156 Pork Top Loin (boneless) Pork Products 10.20% 358 mg ~1/4 lb (100g)
157 Fish, catfish, channel, wil Fish 10.20% 358 mg ~1/4 lb (100g)
158 Fish, sablefish Fish 10.20% 358 mg ~1/4 lb (100g)
159 Melons, cantaloupe Fruits and Fruit Juices 10.20% 357.8 mg 3/4 cup (134g)
160 Beef chuck eye roast (roast beef) Beef Products 10.20% 357 mg ~1/4 lb (100g)
161 Fish, mullet, striped Fish 10.20% 357 mg ~1/4 lb (100g)
162 Pork Loin Pork Products 10.20% 356 mg ~1/4 lb (100g)
163 Fish, bass, fresh water, mixed species Fish 10.20% 356 mg ~1/4 lb (100g)
164 Fish, pollock, Atlantic Fish 10.20% 356 mg ~1/4 lb (100g)
165 Yardlong Beans Legumes 10.20% 356 mg 3/4 cup cooked (113g)
166 Pork sirloin chops (boneless) Pork Products 10.10% 354 mg ~1/4 lb (100g)
167 Fish, cisco Fish 10.10% 354 mg ~1/4 lb (100g)
168 Dungeness Crab Shellfish 10.10% 354 mg 3/4 crab (100g)
169 Cuttlefish Shellfish 10.10% 354 mg ~1/4 lb (100g)
170 Peas, green Vegetables 10.10% 353.8 mg 1 cup (145g)
171 Antelope, Game Lamb, Veal, Game 10.10% 353 mg ~1/4 lb (100g)
172 Bison, chuck, shoulder clod Lamb, Veal, Game 10.10% 353 mg ~1/4 lb (100g)
173 Fish Stock, Home Prepared Soups, Sauces, and Gravies 10.10% 352.8 mg 1 cup (245g)
174 Rhubarb Fruits and Fruit Juices 10.00% 351.4 mg 1 cup (122g)
175 Jujube Fruits and Fruit Juices 10.00% 350 mg 5 fruits (140g)
176 Fish, sunfish, pumpkin seed Fish 10.00% 350 mg ~1/4 lb (100g)
177 Octopus Shellfish 10.00% 350 mg ~1/4 lb (100g)
178 Beef top round (london broil) Beef Products 10.00% 349 mg ~1/4 lb (100g)
179 Beaver, Game Lamb, Veal, Game 9.90% 348 mg ~1/4 lb (100g)
180 Whelk Shellfish 9.90% 347 mg ~1/4 lb (100g)
181 Abiyuch Fruits and Fruit Juices 9.90% 346.6 mg 1/2 cup (114g)
182 Fish, croaker, Atlantic Fish 9.90% 345 mg ~1/4 lb (100g)
183 Bison, ribeye Lamb, Veal, Game 9.80% 344 mg ~1/4 lb (100g)
184 Mothbeans Legumes 9.80% 343.5 mg 3/4 cup cooked (113g)
185 Bison, Game Lamb, Veal, Game 9.80% 343 mg ~1/4 lb (100g)
186 Brussels sprouts Vegetables 9.80% 342.3 mg 1 cup (88g)
187 Beef round Beef Products 9.80% 342 mg ~1/4 lb (100g)
188 Chard, swiss Vegetables 9.70% 341.1 mg 2 leaves (90g)
189 Fish, seatrout Fish 9.70% 341 mg ~1/4 lb (100g)
190 Eppaw Vegetables 9.70% 340 mg 1 cup (100g)
191 Beef eye of round roast Beef Products 9.70% 340 mg ~1/4 lb (100g)
192 Squash, summer, zucchini, includes skin Vegetables 9.70% 339.3 mg 1 cup, chopped (130g)
193 Beef flat iron steak (shoulder top blade) Beef Products 9.70% 338 mg ~1/4 lb (100g)
194 Pork Loin center rib (bone-in) Pork Products 9.60% 337 mg ~1/4 lb (100g)
195 Reduced Fat Milk (2%) with added vitamin A and D Dairy and Egg Products 9.60% 336 mg 1 cup (240g)
196 Reduced Fat Milk (2% milkfat) Dairy and Egg Products 9.60% 336 mg 1 cup (240g)
197 Pork sirloin chops (bone-in), Pork Products 9.60% 336 mg ~1/4 lb (100g)
198 Breadnut tree seeds Nut and Seed Products 9.60% 335.4 mg 1 oz (8-14 seeds) (28g)
199 Bison, top sirloin Lamb, Veal, Game 9.60% 335 mg ~1/4 lb (100g)
200 Spinach Vegetables 9.60% 334.8 mg 2 cups (60g)
201 Chicken breasts Poultry Products 9.50% 334 mg ~1/4 lb (100g)
202 Fish, carp Fish 9.50% 333 mg ~1/4 lb (100g)
203 Triticale Grains and Pasta 9.50% 332 mg 1/2 cup (100g)
204 Red Tomatoes, year round Vegetables 9.50% 331.8 mg 1 large tomato (140g)
205 Veal, cubed for stew (leg and shoulder) Lamb, Veal, Game 9.50% 331 mg ~1/4 lb (100g)
206 Beef tip round Beef Products 9.40% 329 mg ~1/4 lb (100g)
207 Blue Crab Shellfish 9.40% 329 mg 5 crabs (100g)
208 Veal, sirloin Lamb, Veal, Game 9.40% 329 mg ~1/4 lb (100g)
209 Kale Vegetables 9.40% 329 mg 1 cup, chopped (67g)
210 Garbanzo Beans (Chickpeas) Legumes 9.40% 328.8 mg 3/4 cup cooked (113g)
211 Sheep Milk Dairy and Egg Products 9.40% 328.8 mg 1 cup (240g)
212 Sapodilla Fruits and Fruit Juices 9.40% 328.1 mg 1 fruit (170g)
213 Beef flank steak Beef Products 9.40% 328 mg ~1/4 lb (100g)
214 Bison, ground, grass-fed Lamb, Veal, Game 9.40% 328 mg 1 patty (cooked from 3.5 oz raw) (100g)
215 Beef bottom round Beef Products 9.30% 327 mg ~1/4 lb (100g)
216 Fish, herring, Atlantic Fish 9.30% 327 mg ~1/4 lb (100g)
217 Veal, shoulder, arm Lamb, Veal, Game 9.30% 327 mg ~1/4 lb (100g)
218 Oranges Fruits and Fruit Juices 9.30% 325.8 mg 1 large fruit (180g)
219 Buttermilk (milk) Dairy and Egg Products 9.30% 324 mg 1 cup (240g)
220 Bison, shoulder clod Lamb, Veal, Game 9.20% 322 mg ~1/4 lb (100g)
221 Blue Mussel Shellfish 9.10% 320 mg 5 large mussels (100g)
222 Cauliflower Vegetables 9.10% 319.9 mg 1 cup chopped (1/2" pieces) (107g)
223 Quinoa Grains and Pasta 9.10% 318.2 mg 1 cup (185g)
224 Pork Shoulder Blade (Boston butt) Pork Products 9.10% 318 mg ~1/4 lb (100g)
225 Pork Loin Country Style Ribs Pork Products 9.10% 318 mg ~1/4 lb (100g)
226 Beef round tip roast Beef Products 9.10% 318 mg ~1/4 lb (100g)
227 Deer, Game Lamb, Veal, Game 9.10% 318 mg ~1/4 lb (100g)
228 Beef tri-tip roast (bottom sirloin) Beef Products 9.10% 317 mg ~1/4 lb (100g)
229 Fish, whitefish Fish 9.10% 317 mg ~1/4 lb (100g)
230 Moose, Game Lamb, Veal, Game 9.10% 317 mg ~1/4 lb (100g)
231 Beef chuck eye Country-Style ribs Beef Products 9.10% 317 mg ~1/4 lb (100g)
232 Whole Milk (3.25%) with added vitamin D Dairy and Egg Products 9.10% 316.8 mg 1 cup (240g)
233 Whole Milk (3.25% milkfat) Dairy and Egg Products 9.10% 316.8 mg 1 cup (240g)
234 Winged Beans Legumes 9.00% 316.4 mg 3/4 cup cooked (113g)
235 Veal, shank (fore and hind) Lamb, Veal, Game 9.00% 316 mg ~1/4 lb (100g)
236 Pork leg (ham) Pork Products 9.00% 315 mg ~1/4 lb (100g)
237 Beef top sirloin Beef Products 9.00% 315 mg ~1/4 lb (100g)
238 Corn flour, whole-grain, white Grains and Pasta 9.00% 315 mg 1 cup (100g)
239 Fish, mackerel, Atlantic Fish 9.00% 314 mg ~1/4 lb (100g)
240 Watermelon Fruits and Fruit Juices 9.00% 313.6 mg 1 wedge (280g)
241 Beef New York Steak (top short loin) Beef Products 8.90% 313 mg ~1/4 lb (100g)
242 Elk, Game Lamb, Veal, Game 8.90% 312 mg ~1/4 lb (100g)
243 Cherries, sweet Fruits and Fruit Juices 8.90% 310.8 mg 1 cup (140g)
244 Beef chuck short ribs (boneless) Beef Products 8.80% 307 mg ~1/4 lb (100g)
245 Mushrooms, portabella Vegetables 8.70% 305.8 mg 1 piece whole (84g)
246 Custard-apple, (bullock's-heart) Fruits and Fruit Juices 8.70% 305.6 mg 1 small fruit (80g)
247 Melons, honeydew Fruits and Fruit Juices 8.70% 305.5 mg 3/4 cup (134g)
248 Squirrel, Game Lamb, Veal, Game 8.70% 304 mg ~1/4 lb (100g)
249 Cress, garden Vegetables 8.70% 303 mg 1 cup (50g)
250 Broad Beans Legumes 8.70% 302.8 mg 3/4 cup cooked (113g)
251 Pork Shoulder Pork Products 8.60% 302 mg ~1/4 lb (100g)
252 Beef filet mignon (tenderloin) Beef Products 8.60% 302 mg ~1/4 lb (100g)
253 Crayfish Shellfish 8.60% 302 mg 3 crayfishes (100g)
254 Fish, catfish, channel, farmed Fish 8.60% 302 mg ~1/4 lb (100g)
255 Fish, tilapia Fish 8.60% 302 mg ~1/4 lb (100g)
256 Veal, shoulder, whole (arm and blade) Lamb, Veal, Game 8.60% 302 mg ~1/4 lb (100g)
257 Kale, scotch Vegetables 8.60% 301.5 mg 1 cup, chopped (67g)
258 Mung beans Legumes 8.60% 300.6 mg 1/2 cup cooked (113g)
259 Fish, wolffish, Atlantic Fish 8.60% 300 mg ~1/4 lb (100g)
260 Melons, casaba Fruits and Fruit Juices 8.50% 298.5 mg 1/10 fruit (164g)
261 Gooseberries Fruits and Fruit Juices 8.50% 297 mg 1 cup (150g)
262 Buffalo, Game Lamb, Veal, Game 8.50% 297 mg ~1/4 lb (100g)
263 Sunflower seeds Nut and Seed Products 8.50% 296.7 mg 1 cup, with hulls (46g)
264 Caribou, Game Lamb, Veal, Game 8.40% 295 mg ~1/4 lb (100g)
265 Ground Beef (85% lean / 15% fat, raw) Beef Products 8.40% 295 mg ~1/4 lb (100g)
266 Fish, milkfish Fish 8.30% 292 mg ~1/4 lb (100g)
267 Pistachio nuts Nut and Seed Products 8.30% 290.6 mg 1 oz (49 kernels) (28g)
268 Beef chuck arm pot roast Beef Products 8.30% 290 mg ~1/4 lb (100g)
269 Fish, smelt, rainbow Fish 8.30% 290 mg ~1/4 lb (100g)
270 Veal, rib Lamb, Veal, Game 8.30% 290 mg ~1/4 lb (100g)
271 Stewed Tomatoes Vegetables 8.30% 289.8 mg 1 cup (140g)
272 Grass-fed Ground Beef Beef Products 8.30% 289 mg ~1/4 lb (100g)
273 Rice flour, brown Grains and Pasta 8.30% 289 mg 1/2 cup (100g)
274 Beechnuts Nut and Seed Products 8.20% 288.3 mg 1 oz (28g)
275 Pork Loin blade (bone-in) Pork Products 8.20% 288 mg ~1/4 lb (100g)
276 Ground Pork Pork Products 8.20% 287 mg ~1/4 lb (100g)
277 Fish, scup Fish 8.20% 287 mg ~1/4 lb (100g)
278 Cornmeal, whole-grain, yellow Grains and Pasta 8.20% 287 mg 3/4 cup (100g)
279 Cornmeal, whole-grain, white Grains and Pasta 8.20% 287 mg 3/4 cup (100g)
280 Soymilk, original and vanilla Legumes 8.20% 286.7 mg 1 cup (243g)
281 Celery Vegetables 8.20% 286 mg 2 stalks (110g)
282 Fish, haddock Fish 8.20% 286 mg ~1/4 lb (100g)
283 Veal, breast, whole, boneless Lamb, Veal, Game 8.20% 286 mg ~1/4 lb (100g)
284 Green Tomatoes Vegetables 8.20% 285.6 mg 1 medium tomato (140g)
285 Sweet Potato Vegetables 8.10% 285 mg 1 small potato (60g)
286 Frog legs Fish 8.10% 285 mg ~1/4 lb (100g)
287 Mountain yam, hawaii Vegetables 8.10% 284.2 mg 1/2 cup (68g)
288 Okra Vegetables 8.10% 284.1 mg 8 pods (3" long) (95g)
289 Fish, sturgeon, mixed species Fish 8.10% 284 mg ~1/4 lb (100g)
290 Lamb, cubed for stew or kabob (leg and shoulder) Lamb, Veal, Game 8.10% 284 mg ~1/4 lb (100g)
291 Beef brisket (whole) Beef Products 8.10% 282 mg ~1/4 lb (100g)
292 Squash, summer, crookneck and straightneck Vegetables 8.10% 281.9 mg 1 cup sliced (127g)
293 Nectarines Fruits and Fruit Juices 8.00% 281.4 mg 1 cup (140g)
294 Peaches Fruits and Fruit Juices 8.00% 279.3 mg 1 medium fruit (147g)
295 Mangos Fruits and Fruit Juices 7.90% 277.2 mg 1 cup (165g)
296 Beef brisket (flat half) Beef Products 7.90% 276 mg ~1/4 lb (100g)
297 Muskrat, Game Lamb, Veal, Game 7.90% 276 mg ~1/4 lb (100g)
298 Beef Rib Eye (boneless) Beef Products 7.90% 276 mg 1 steak (100g)
299 Bitter Melon Vegetables 7.90% 275.3 mg 1 cup (93g)
300 Turkey breasts Poultry Products 7.90% 275 mg ~1/4 lb (100g)
301 Fish, drum, freshwater Fish 7.90% 275 mg ~1/4 lb (100g)
302 Beef Rib Eye (bone-in) Beef Products 7.90% 275 mg ~1/4 lb (100g)
303 Sun-dried Tomatoes Vegetables 7.80% 274.2 mg 4 pieces (8g)
304 Mushrooms, Chanterelle Vegetables 7.80% 273.2 mg 1 cup (54g)
305 Turkey legs Poultry Products 7.80% 273 mg ~1/4 lb (100g)
306 Beef ribs (6-12) Beef Products 7.80% 272 mg ~1/4 lb (100g)
307 Fish, eel, mixed species Fish 7.80% 272 mg ~1/4 lb (100g)
308 Kiwifruit, gold Fruits and Fruit Juices 7.80% 271.8 mg 1 fruit (86g)
309 Mulberries Fruits and Fruit Juices 7.80% 271.6 mg 1 cup (140g)
310 Mushrooms, morel Vegetables 7.80% 271.3 mg 1 cup (66g)
311 Beef chuck top blade roast Beef Products 7.70% 271 mg ~1/4 lb (100g)
312 Cabbage, chinese (bok choy) Vegetables 7.70% 270 mg 1 cup, shredded (120g)
313 Fish, perch, mixed species Fish 7.70% 269 mg ~1/4 lb (100g)
314 Fish, halibut, Greenland, raw Fish 7.70% 268 mg ~1/4 lb (100g)
315 Canned Tomatoes in juice Vegetables 7.60% 267.4 mg 1 large tomato (140g)
316 Breadfruit seeds Nut and Seed Products 7.60% 266.8 mg 1 oz (28g)
317 Ground turkey Poultry Products 7.60% 265.4 mg 1 patty, 4 oz (112g)
318 Beef brisket (point half) Beef Products 7.50% 264 mg ~1/4 lb (100g)
319 Papayas Fruits and Fruit Juices 7.50% 263.9 mg 1 cup (145g)
320 Yardlong bean Vegetables 7.50% 263.9 mg 1 cup (91g)
321 Yogurt (plain - whole milk) Dairy and Egg Products 7.50% 263.5 mg 1 container (8 oz) (170g)
322 Corn flour, masa, enriched, yellow Grains and Pasta 7.50% 262 mg 1 cup (100g)
323 Mungo beans, mature seeds, cooked, boiled, without salt Legumes 7.50% 261 mg 1 oz dry, yield after cooking (113g)
324 Lamb, leg, shank half Lamb, Veal, Game 7.50% 261 mg ~1/4 lb (100g)
325 Okara Legumes 7.40% 259.9 mg 1 cup (122g)
326 Fish, pike, northern Fish 7.40% 259 mg ~1/4 lb (100g)
327 Apples Fruits and Fruit Juices 7.40% 258.9 mg 1 fruit (242g)
328 Beef back ribs Beef Products 7.40% 258 mg ~1/4 lb (100g)
329 Chicken Stock, Home Prepared Soups, Sauces, and Gravies 7.40% 257.3 mg 1 cup (245g)
330 Horned melon (Kiwano) Fruits and Fruit Juices 7.30% 257.1 mg 1 fruit (209g)
331 Valerianella locusta Vegetables 7.30% 257 mg 1 cup (56g)
332 Fish, bass, striped Fish 7.30% 256 mg ~1/4 lb (100g)
333 Fish, sea bass Fish 7.30% 256 mg ~1/4 lb (100g)
334 Fish, tuna, fresh, bluefin Fish 7.20% 252 mg ~1/4 lb (100g)
335 Apple juice, unsweetened Fruits and Fruit Juices 7.20% 250.5 mg 1 cup (248g)
336 Abalone Shellfish 7.10% 250 mg ~1/4 lb (100g)
337 Fish, whiting Fish 7.10% 249 mg ~1/4 lb (100g)
338 Lamb, leg, whole (shank and sirloin) Lamb, Veal, Game 7.10% 249 mg ~1/4 lb (100g)
339 Squid Shellfish 7.00% 246 mg ~1/4 lb (100g)
340 Beef porterhouse steak (short loin) Beef Products 6.90% 243 mg ~1/4 lb (100g)
341 Pork spareribs Pork Products 6.90% 242 mg ~1/4 lb (100g)
342 Sauerkraut, canned, solids and liquids Vegetables 6.90% 241.4 mg 1 cup (142g)
343 Veal, loin Lamb, Veal, Game 6.90% 241 mg ~1/4 lb (100g)
344 Artichokes Vegetables 6.90% 240.2 mg 1/2 cup hearts (84g)
345 Turkey wings Poultry Products 6.90% 240 mg ~1/4 lb (100g)
346 Yogurt, Greek, plain, nonfat Dairy and Egg Products 6.80% 239.7 mg 3/4 cup (170g)
347 Yogurt, Greek, plain, lowfat Dairy and Egg Products 6.80% 239.7 mg 1 container (7 oz) (170g)
348 Yogurt, Greek, plain, whole milk Dairy and Egg Products 6.80% 239.7 mg 3/4 cup (170g)
349 Yogurt, vanilla, non-fat Dairy and Egg Products 6.80% 239.7 mg 3/4 cup (170g)
350 Fish, turbot, european Fish 6.80% 238 mg ~1/4 lb (100g)
351 Lamb, shoulder, arm Lamb, Veal, Game 6.80% 238 mg ~1/4 lb (100g)
352 Plums Fruits and Fruit Juices 6.80% 237.1 mg 2 medium fruits (151g)
353 Canned tuna in water Fish 6.80% 237 mg ~1/4 lb (100g)
354 Squash, summer, scallop Vegetables 6.80% 236.6 mg 1 cup slices (130g)
355 Orange Tomatoes Vegetables 6.70% 235.3 mg 1 tomato (111g)
356 Fish, cod, Pacific Fish 6.70% 235 mg ~1/4 lb (100g)
357 Winged bean tuber Vegetables 6.70% 234.4 mg 1/2 cup (40g)
358 Mushrooms, enoki Vegetables 6.70% 233.4 mg 1 cup sliced (65g)
359 Blackberries Fruits and Fruit Juices 6.70% 233.3 mg 1 cup (144g)
360 Beef t-bone steak (short loin) Beef Products 6.60% 232 mg ~1/4 lb (100g)
361 Lamb, shoulder, whole (arm and blade) Lamb, Veal, Game 6.60% 230 mg ~1/4 lb (100g)
362 Green Turtle Fish 6.60% 230 mg ~1/4 lb (100g)
363 Chinese Brocolli Vegetables 6.60% 229.7 mg 1 cup (88g)
364 Guavas, common Fruits and Fruit Juices 6.60% 229.4 mg 1 fruit (55g)
365 Lamb, shoulder, blade Lamb, Veal, Game 6.50% 229 mg ~1/4 lb (100g)
366 Prickly pears Fruits and Fruit Juices 6.50% 226.6 mg 1 fruit without refuse (103g)
367 Seeds, pumpkin and squash seed kernels, dried Nut and Seed Products 6.50% 226.5 mg (28g)
368 Cabbage, kimchi Vegetables 6.50% 226.5 mg 1 cup (150g)
369 Lambsquarters Vegetables 6.50% 226 mg 1/2 cup (50g)
370 Strawberries Fruits and Fruit Juices 6.40% 224.9 mg 1 cup (147g)
371 Macaroni Pasta Grains and Pasta 6.40% 223 mg 1 cup elbow shaped (100g)
372 Mushrooms, white Vegetables 6.40% 222.6 mg 1 cup, pieces or slices (70g)
373 Lamb, ground, raw Lamb, Veal, Game 6.30% 222 mg ~1/4 lb (100g)
374 Nopales Vegetables 6.30% 221 mg 1 cup, sliced (86g)
375 Fish, roe, mixed species Fish 6.30% 221 mg ~1/4 lb (100g)
376 Alcoholic beverages, beer, higher alcohol Beverages 6.30% 220.7 mg 1 bottle (356g)
377 Plums, dried (prunes), uncooked Fruits and Fruit Juices 6.30% 219.6 mg 3 fruits (30g)
378 Dandelion greens Vegetables 6.20% 218.4 mg 1 cup, chopped (55g)
379 Figs, dried, uncooked Fruits and Fruit Juices 6.20% 217.6 mg 1 fig (32g)
380 Red Cabbage Vegetables 6.20% 216.3 mg 1 cup, chopped (89g)
381 Burdock root Vegetables 6.20% 215.6 mg 1 cup (70g)
382 Mustard greens Vegetables 6.10% 215 mg 1 cup, chopped (56g)
383 Lamb, foreshank Lamb, Veal, Game 6.10% 214 mg ~1/4 lb (100g)
384 Lamb, loin Lamb, Veal, Game 6.10% 214 mg ~1/4 lb (100g)
385 Crabapples Fruits and Fruit Juices 6.10% 213.4 mg 1 cup slices (110g)
386 Loganberries, frozen Fruits and Fruit Juices 6.10% 213.2 mg 1 cup (147g)
387 Mushrooms, shiitake Vegetables 6.10% 212.8 mg 3 pieces (70g)
388 Purslane Vegetables 6.10% 212.4 mg 1 cup (43g)
389 Fungi, Cloud ears, dried Vegetables 6.00% 211.1 mg 1 cup (28g)
390 Chicken drumstick Poultry Products 6.00% 211 mg ~1/4 lb (100g)
391 Snap Green Beans Vegetables 6.00% 211 mg 1 cup (100g)
392 Peanuts, spanish Legumes 6.00% 210.9 mg 1 oz (28g)
393 Fish broth Soups, Sauces, and Gravies 6.00% 210.7 mg 1 cup (245g)
394 Waterchestnuts, chinese, (matai) Vegetables 6.00% 210.2 mg 4 waterchestnuts (36g)
395 Romaine Lettuce Vegetables 6.00% 210 mg 1.5 cups shredded (85g)
396 Yogurt, Greek, vanilla, lowfat Dairy and Egg Products 6.00% 209.1 mg 3/4 cup (170g)
397 Almonds, nuts Nut and Seed Products 5.90% 207.8 mg 1 oz (23 whole kernels) (28g)
398 Canned tuna in oil Fish 5.90% 207 mg ~1/4 lb (100g)
399 Pomegranates Fruits and Fruit Juices 5.90% 205.3 mg 1/2 cup seeds (87g)
400 Peas, green, frozen, unprepared Vegetables 5.90% 205 mg 1 cup (134g)
401 Scallop Shellfish 5.90% 205 mg 4 large scallops (100g)
402 Chicken thighs Poultry Products 5.80% 204 mg ~1/4 lb (100g)
403 Duck Poultry Products 5.80% 204 mg ~1/4 lb (100g)
404 Alaska King Crab Shellfish 5.80% 204 mg 3/4 leg (100g)
405 Sorghum Grains and Pasta 5.80% 203.3 mg 1 cup (56g)
406 Chicken legs Poultry Products 5.80% 203 mg ~1/4 lb (100g)
407 Baby Carrots Vegetables 5.80% 201.5 mg 6 pieces (85g)
408 Northern Lobster Shellfish 5.70% 200 mg ~1/4 lb (100g)
409 Peanuts, all types Legumes 5.70% 199.9 mg 1 oz (28g)
410 Eggnog Dairy and Egg Products 5.70% 198 mg 1/2 cup (120g)
411 Pork cured bacon Pork Products 5.70% 198 mg 3 slices (100g)
412 Veal, shoulder, blade Lamb, Veal, Game 5.70% 198 mg ~1/4 lb (100g)
413 Ground Veal Lamb, Veal, Game 5.70% 198 mg ~1/4 lb (100g)
414 Corn, sweet, yellow Vegetables 5.60% 197.1 mg 1 small ear (73g)
415 Peanuts, virginia Legumes 5.60% 195.6 mg 1 oz (28g)
416 Radishes, oriental Vegetables 5.50% 193 mg 1 small radish (85g)
417 Pears Fruits and Fruit Juices 5.50% 192.6 mg 1 medium fruit (166g)
418 Green Cauliflower Vegetables 5.50% 192 mg 1 cup (64g)
419 Lamb, rib Lamb, Veal, Game 5.40% 190 mg ~1/4 lb (100g)
420 Cashew Nuts Nut and Seed Products 5.30% 187.1 mg 1 oz (28g)
421 Chicken wings Poultry Products 5.30% 187 mg ~1/4 lb (100g)
422 Fish, ocean perch, Atlantic Fish 5.30% 187 mg ~1/4 lb (100g)
423 Brazilnuts Nut and Seed Products 5.30% 186.8 mg 1 oz (6 kernels) (28g)
424 Muscadine Grapes Fruits and Fruit Juices 5.30% 186.8 mg 1 cup (92g)
425 Red Table Wine (alcohol) Beverages 5.30% 186.7 mg 1 serving 5 fl oz (147g)
426 Radishes Vegetables 5.30% 186.4 mg 1/2 cup slices (80g)
427 Semolina, enriched Grains and Pasta 5.30% 186 mg 3/4 cup (100g)
428 Raspberries Fruits and Fruit Juices 5.30% 185.7 mg 1 cup (123g)
429 Pork belly Pork Products 5.30% 185 mg ~1/4 lb (100g)
430 Fiddlehead ferns Vegetables 5.30% 185 mg 5 pieces (50g)
431 Succotash, (corn and limas) Vegetables 5.30% 184.5 mg 50 grams (50g)
432 Dates, deglet noor Fruits and Fruit Juices 5.20% 183.7 mg 4 dates (28g)
433 Boysenberries, frozen, unsweetened Fruits and Fruit Juices 5.20% 183.5 mg 1 cup (132g)
434 Sorghum flour Grains and Pasta 5.20% 181.4 mg 1 cup (56g)
435 Quinces Fruits and Fruit Juices 5.20% 181.2 mg 1 fruit (92g)
436 Fish, caviar, black and red, granular Fish 5.20% 181 mg ~1/4 lb (100g)
437 Tangerines, (mandarin oranges) Fruits and Fruit Juices 5.20% 180.9 mg 1 large fruit (109g)
438 Currants, european black Fruits and Fruit Juices 5.20% 180.3 mg 1/2 cup (56g)
439 Spiny Lobster Shellfish 5.10% 180 mg ~1/4 lb (100g)
440 Pineapple, raw, all varieties Fruits and Fruit Juices 5.10% 179.9 mg 1 cup, chunks (165g)
441 Yautia (tannier) Vegetables 5.10% 179.4 mg 30 grams (30g)
442 Egg White Dairy and Egg Products 5.10% 179.3 mg 1 large (110g)
443 Peanut Butter, No Salt Legumes 5.10% 178.6 mg 2 tbsp (32g)
444 Cherries, sour, red Fruits and Fruit Juices 5.10% 178.2 mg 1 cup (103g)
445 Sweet potato leaves Vegetables 5.10% 177.8 mg 1 cup, chopped (35g)
446 Tomatillos Vegetables 5.10% 176.9 mg 1/2 cup chopped (66g)
447 Concord grape Fruits and Fruit Juices 5.00% 175.7 mg 1 cup (92g)
448 Red or green grapes Fruits and Fruit Juices 5.00% 175.7 mg 1 cup (92g)
449 Smoked Salmon (lox) Fish 5.00% 175 mg ~1/4 lb (100g)

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