Gary Watson Naturopath Samford Qld    0421 830 139   [email protected]

Mineral Content of Selected Foods

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Calcium

Food* Milligrams (mg) per serving
Yogurt, plain, low fat, 8 ounces 415
Orange juice, calcium fortified, 1 cup 349
Yogurt, fruit, low fat, 8 ounces 344
Mozzarella, part skim, 1.5 ounces 333
Sardines, canned in oil, with bones, 3 ounces 325
Milk, nonfat, 1 cup** 299
Soymilk, calcium fortified, 1 cup 299
Milk, whole (3.25% milk fat), 1 cup** 276
Tofu, firm, made with calcium sulfate, ½ cup*** 253
Salmon, pink, canned, solids with bones, 3 ounces 181
Cottage cheese, 1% milk fat, 1 cup 138
Tofu, soft, made with calcium sulfate, ½ cup*** 138
Soybeans, cooked, ½ cup 131
Breakfast cereals, fortified with 10% of the DV for calcium, 1 serving 130
Spinach, boiled, drained, ½ cup 123
Frozen yogurt, vanilla, soft serve, ½ cup 103
Turnip greens, fresh, boiled, ½ cup 99
Kale, fresh, cooked, 1 cup 94
Chia seeds, 1 tablespoon 76
Chinese cabbage (bok choi), raw, shredded, 1 cup 74
Beans, pinto, canned, drained, ½ cup 54
Tortilla, corn, one, 6” diameter 46
Sour cream, reduced fat, 2 tablespoons 31
Bread, whole-wheat, 1 slice 30
Kale, raw, chopped, 1 cup 24
Broccoli, raw, ½ cup 21
Apple, golden delicious, with skin, 1 medium 10

https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Chromium

Food* Micrograms (mcg) per serving
Grape juice, 1 cup 7.5
Ham, 3 ounces 3.6
English muffin, whole wheat, 1 muffin 3.6
Brewer’s yeast, 1 tablespoon 3.3
Orange juice, 1 cup 2.2
Beef, 3 ounces 2.0
Lettuce, 1 wedge, about 5 ounces 1.8
Turkey breast, 3 ounces 1.7
Barbecue sauce, 1 tablespoon 1.7
Tomato juice, 1 cup 1.5
Apple, with peel, 1 medium 1.4
Green beans, ½ cup 1.1
Banana, 1 medium 1.0
Whole wheat bread, 1 slice 1.0
Ketchup, 1 tablespoon 1.0
Tomato, 1 medium 0.9
American cheese, 1½ ounces 0.8
Peanut butter, 1 tablespoon 0.6
Rice, white, ½ cup 0.6
Haddock, 3 ounces 0.6
Chicken breast, 3 ounces 0.5
Peas, ½ cup 0.4
Orange, 1 medium 0.4
Spaghetti, 1 cup 0.3
Carrots, raw, 1 medium 0.3
Egg, 1 medium 0.2
Celery, 1 stalk 0.1

https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Copper

Food Micrograms (mcg) per serving
Beef, liver, pan fried (3 ounces) 12,400
Oysters, eastern, wild, cooked, 3 ounces 4,850
Baking chocolate, unsweetened, 1 ounce 938
Potatoes, cooked, flesh and skin, 1 medium potato 675
Mushrooms, shiitake, cooked, cut pieces, ½ cup 650
Cashew nuts, dry roasted, 1 ounce 629
Crab, Dungeness, cooked, 3 ounces 624
Sunflower seed kernels, toasted, ¼ cup 615
Turkey, giblets, simmered, 3 ounces 588
Chocolate, dark, 70%-85% cacao solids, 1 ounce 501
Tofu, raw, firm, ½ cup 476
Chickpeas, mature sees, ½ cup 289
Millet, cooked, 1 cup 280
Salmon, Atlantic, wild, cooked, 3 ounces 273
Pasta, whole wheat, cooked, 1 cup (not packed) 263
Avocado, raw, ½ cup 219
Figs, dried, ½ cup 214
Spinach, boiled, drained, ½ cup 157
Asparagus, cooked, drained, ½ cup 149
Seseame seeds, ¼ cup 147
Turkey, ground, cooked, 3 ounces 128
Cereals, Cream of Wheat, cooked with water, stove-top, 1 cup 104
Tomatoes, raw, chopped, ½ cup 53
Yogurt, Greek, plain, lowfat, 7-ounce container 42
Milk, nonfat, 1 cup 27
Apples, raw, with skin, ½ cup slices 17

https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Iodine

Food Micrograms (mcg) per serving
Seaweed, nori, dried, 10 g 232
Bread, whole-wheat, made with iodate dough conditioner, 1 slice 198
Bread, white, enriched, made with iodate dough conditioner, 1 slice 185
Cod, baked, 3 ounces 158
Yogurt, Greek, plain, nonfat, 1 cup 116
Oysters, cooked, 3 ounces 93
Milk, nonfat, 1 cup 85
Iodized table salt, 1.5 g (approx. ¼ teaspoon) 76
Fish sticks, cooked, 3 ounces 58
Pasta, enriched, boiled in water with iodized salt, 1 cup 36
Egg, hard boiled, 1 large 26
Ice cream, chocolate, ½ cup 21
Liver, beef, cooked, 3 ounces 14
Cheese, cheddar, 1 ounce 14
Shrimp, cooked, 3 ounces 13
Tuna, canned in water, drained, 3 ounces 7
Soy beverage, 1 cup 7
Fruit cocktail in light syrup, canned, ½ cup 6
Beef, chuck, roasted, 3 ounces 3
Chicken breast, roasted, 3 ounces 2
Almond beverage, 1 cup 2
Apple juice, 1 cup 1
Bread, whole-wheat, made without iodate dough conditioner, 1 slice 1
Bread, white, enriched, made without iodate dough conditioner, 1 slice 1
Raisin bran cereal, 1 cup 1
Rice, brown, cooked, ½ cup 1
Corn, canned, ½ cup 1
Sea salt, non-iodized, 1.5 g (approx. ¼ teaspoon) <1

https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Iron

Food Milligrams per serving
Breakfast cereals, fortified with 100% of the DV for iron, 1 serving 18
Oysters, eastern, cooked with moist heat, 3 ounces 8
White beans, canned, 1 cup 8
Chocolate, dark, 45%–69% cacao solids, 3 ounces 7
Beef liver, pan fried, 3 ounces 5
Lentils, boiled and drained, ½ cup 3
Spinach, boiled and drained, ½ cup 3
Tofu, firm, ½ cup 3
Kidney beans, canned, ½ cup 2
Sardines, Atlantic, canned in oil, drained solids with bone, 3 ounces 2
Chickpeas, boiled and drained, ½ cup 2
Tomatoes, canned, stewed, ½ cup 2
Beef, braised bottom round, trimmed to 1/8” fat, 3 ounces 2
Potato, baked, flesh and skin, 1 medium potato 2
Cashew nuts, oil roasted, 1 ounce (18 nuts) 2
Green peas, boiled, ½ cup 1
Chicken, roasted, meat and skin, 3 ounces 1
Rice, white, long grain, enriched, parboiled, drained, ½ cup 1
Bread, whole wheat, 1 slice 1
Bread, white, 1 slice 1
Raisins, seedless, ¼ cup 1
Spaghetti, whole wheat, cooked, 1 cup 1
Tuna, light, canned in water, 3 ounces 1
Turkey, roasted, breast meat and skin, 3 ounces 1
Nuts, pistachio, dry roasted, 1 ounce (49 nuts) 1
Broccoli, boiled and drained, ½ cup 1
Egg, hard boiled, 1 large 1
Rice, brown, long or medium grain, cooked, 1 cup 1

https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Magnesium

Food Milligrams (mg) per serving
Pumpkin seeds, roasted, 1 ounce 156
Chia seeds, 1 ounce 111
Almonds, dry roasted, 1 ounce 80
Spinach, boiled, ½ cup 78
Cashews, dry roasted, 1 ounce 74
Peanuts, oil roasted, ¼ cup 63
Cereal, shredded wheat, 2 large biscuits 61
Soymilk, plain or vanilla, 1 cup 61
Black beans, cooked, ½ cup 60
Edamame, shelled, cooked, ½ cup 50
Peanut butter, smooth, 2 tablespoons 49
Potato, baked with skin, 3.5 ounces 43
Rice, brown, cooked, ½ cup 42
Yogurt, plain, low fat, 8 ounces 42
Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving 42
Oatmeal, instant, 1 packet 36
Kidney beans, canned, ½ cup 35
Banana, 1 medium 32
Salmon, Atlantic, farmed, cooked, 3 ounces 26
Milk, 1 cup 24–27
Halibut, cooked, 3 ounces 24
Raisins, ½ cup 23
Bread, whole wheat, 1 slice 23
Avocado, cubed, ½ cup 22
Chicken breast, roasted, 3 ounces 22
Beef, ground, 90% lean, pan broiled, 3 ounces 20
Broccoli, chopped and cooked, ½ cup 12
Rice, white, cooked, ½ cup 10
Apple, 1 medium 9
Carrot, raw, 1 medium 7

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Manganese

Food Milligrams (mg) per serving
Mussels, blue, cooked, 3 ounces 5.8
Hazelnuts, dry roasted, 1 ounce 1.6
Pecans, dry roasted, 1 ounce 1.1
Brown rice, medium grain, cooked, ½ cup 1.1
Oysters, Pacific, cooked, 3 ounces 1.0
Clams, cooked, 3 ounces 0.9 0.9
Chickpeas, cooked, ½ cup 0.9
Spinach, boiled, ½ cup 0.8
Pineapple, raw, chunks, ½ cup 0.8
Soybeans, boiled, ½ cup 0.7
Bread, whole wheat, 1 slice 0.7
Oatmeal, cooked, ½ cup 0.7
Peanuts, oil-roasted, 1 ounce 0.5
Tea, black, brewed, 1 cup 0.5
Lentils, cooked, ½ cup 0.5
Potato, flesh and skin, baked, 1 medium 0.3
White rice, long grain, cooked, ½ cup 0.3
Kidney beans, canned, drained, rinsed, ½ cup 0.3
Squash, acorn, cooked, cubed, ½ cup 0.3
Blueberries, raw, ½ cup 0.3
Sesame seeds, dried, 1 tablespoon 0.2
Kale, raw, 1 cup 0.2
Black pepper, 1 gram (about ½ tsp) 0.2
Asparagus, boiled, ½ cup 0.1
Apple, raw, with skin, 1 medium 0.1
Lettuce, romaine, raw, shredded, 1 cup 0.1
Coffee, brewed, 1 cup 0.1
Shrimp, cooked, 3 ounces 0.0
Tuna, white, canned in water, drained, 3 ounces 0.0
Chicken, breast, roasted, 3 ounces 0.0
Ground beef, cooked, 3 ounces 0.0
Egg, whole, hard-boiled, 1 large 0.0
Milk, 1%, 1 cup 0.0
Yogurt, low-fat, plain, 1 cup 0.0

https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Phosphorus

Food Milligrams (mg) per serving
Yogurt, plain, low fat, 6-ounce container 245
Milk, 2% milkfat, 1 cup 226
Salmon, Atlantic, farmed, cooked, 3 ounces 214
Scallops, breaded and fried, 3 ounces 201
Cheese, mozzarella, part skim, 1.5 ounces 197
Chicken, breast meat, roasted, 3 ounces 182
Lentils, boiled, ½ cup 178
Beef patty, ground, 90% lean meat, broiled, 3 ounces 172
Cashew nuts, dry roasted, 1 ounce 139
Potatoes, Russet, flesh and skin, baked, 1 medium 123
Kidney beans, canned, ½ cup 115
Rice, brown, long-grain, cooked, ½ cup 102
Peas, green, boiled, ½ cup 94
Oatmeal, cooked with water, ½ cup 90
Egg, hard boiled, 1 large 86
Tortillas, corn, 1 medium 82
Bread, whole wheat, 1 slice 60
Sesame seeds, 1 tablespoon 57
Bread, pita, whole wheat, 4-inch pita 50
Asparagus, boiled, ½ cup 49
Tomatoes, ripe, chopped, ½ cup 22
Apple, 1 medium 20
Cauliflower, boiled, 1” pieces, ½ cup 20
Beverages, carbonated, cola, 1 cup 18
Clementine, 1 medium 16

https://ods.od.nih.gov/factsheets/Phosphorus-HealthProfessional/

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Potassium

Food Milligrams (mg) per serving
Apricots, dried, ½ cup 1,101
Lentils, cooked, 1 cup 731
Prunes, dried, ½ cup 699
Squash, acorn, mashed, 1 cup 644
Raisins, ½ cup 618
Potato, baked, flesh only, 1 medium 610
Kidney beans, canned, 1 cup 607
Orange juice, 1 cup 496
Soybeans, mature seeds, boiled, ½ cup 443
Banana, 1 medium 422
Milk, 1%, 1 cup 366
Spinach, raw, 2 cups 334
Chicken breast, boneless, grilled, 3 ounces 332
Yogurt, fruit variety, nonfat, 6 ounces 330
Salmon, Atlantic, farmed, cooked, 3 ounces 326
Beef, top sirloin, grilled, 3 ounces 315
Molasses, 1 tablespoon 308
Tomato, raw, 1 medium 292
Soymilk, 1 cup 287
Yogurt, Greek, plain, nonfat, 6 ounces 240
Broccoli, cooked, chopped, ½ cup 229
Cantaloupe, cubed, ½ cup 214
Turkey breast, roasted, 3 ounces 212
Asparagus, cooked, ½ cup 202
Apple, with skin, 1 medium 195
Cashew nuts, 1 ounce 187
Rice, brown, medium-grain, cooked, 1 cup 154
Tuna, light, canned in water, drained, 3 ounces 153
Coffee, brewed, 1 cup 116
Lettuce, iceberg, shredded, 1 cup 102
Peanut butter, 1 tablespoon 90
Tea, black, brewed, 1 cup 88
Flaxseed, whole, 1 tablespoon 84
Bread, whole-wheat, 1 slice 81
Egg, 1 large 69
Rice, white, medium-grain, cooked, 1 cup 54
Bread, white, 1 slice 37
Cheese, mozzarella, part skim, 1½ ounces 36

https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Selenium

Food Micrograms (mcg) per serving
Brazil nuts, 1 ounce (6–8 nuts) 544
Tuna, yellowfin, cooked, dry heat, 3 ounces 92
Halibut, cooked, dry heat, 3 ounces 47
Sardines, canned in oil, drained solids with bone, 3 ounces 45
Ham, roasted, 3 ounces 42
Shrimp, canned, 3 ounces 40
Macaroni, enriched, cooked, 1 cup 37
Beef steak, bottom round, roasted, 3 ounces 33
Turkey, boneless, roasted, 3 ounces 31
Beef liver, pan fried, 3 ounces 28
Chicken, light meat, roasted, 3 ounces 22
Cottage cheese, 1% milkfat, 1 cup 20
Rice, brown, long-grain, cooked, 1 cup 19
Beef, ground, 25% fat, broiled, 3 ounces 18
Egg, hard-boiled, 1 large 15
Bread, whole-wheat, 1 slice 13
Baked beans, canned, plain or vegetarian, 1 cup 13
Oatmeal, regular and quick, unenriched, cooked with water, 1 cup 13
Milk, 1% fat, 1 cup 8
Yogurt, plain, low fat, 1 cup 8
Lentils, boiled, 1 cup 6
Bread, white, 1 slice 6
Spinach, frozen, boiled, ½ cup 5
Spaghetti sauce, marinara, 1 cup 4
Cashew nuts, dry roasted, 1 ounce 3
Corn flakes, 1 cup 2
Green peas, frozen, boiled, ½ cup 1
Bananas, sliced, ½ cup 1
Potato, baked, flesh and skin, 1 potato 1

https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Silica
Alfalfa
Barley
Bell pepper
Black tea
Brown rice
Chickweed
Horsetail
Kelp
Millet
Oats
Potato
Root vegetables

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Sulphur
Almonds
Brazil nuts
Cashew nuts
Chicken
Cocoa powder
Egg yolks
Hazel nuts
Macadamia nuts
Mustard powder
Olives
Peanuts
Pine nuts
Pistachio nuts
Red meats
Tomato [sundried]
Turkey
Yeast spread [Vegemite, Marmite]

 

Ca     Cr     Cu     Iodine     Iron    Mg     Manganese     Phos     K     Se     Silica     Sulphur     Zinc

Zinc

Food Milligrams (mg) per serving
Oysters, cooked, breaded and fried, 3 ounces 74.0
Beef chuck roast, braised, 3 ounces 7.0
Crab, Alaska king, cooked, 3 ounces 6.5
Beef patty, broiled, 3 ounces 5.3
Lobster, cooked, 3 ounces 3.4
Pork chop, loin, cooked, 3 ounces 2.9
Baked beans, canned, plain or vegetarian, ½ cup 2.9
Breakfast cereal, fortified with 25% of the DV for zinc, 1 serving 2.8
Chicken, dark meat, cooked, 3 ounces 2.4
Pumpkin seeds, dried, 1 ounce 2.2
Yogurt, fruit, low fat, 8 ounces 1.7
Cashews, dry roasted, 1 ounce 1.6
Chickpeas, cooked, ½ cup 1.3
Cheese, Swiss, 1 ounce 1.2
Oatmeal, instant, plain, prepared with water, 1 packet 1.1
Milk, low-fat or non fat, 1 cup 1.0
Almonds, dry roasted, 1 ounce 0.9
Kidney beans, cooked, ½ cup 0.9
Chicken breast, roasted, skin removed, ½ breast 0.9
Cheese, cheddar or mozzarella, 1 ounce 0.9
Peas, green, frozen, cooked, ½ cup 0.5
Flounder or sole, cooked, 3 ounces 0.3

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/