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/