| FOOD | Quantity for 100 gr. (3.53 oz) |
|---|
| Rice bran, crude | 1677 (mg) |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added | 1174 (mg) |
| Seeds, pumpkin and squash seed kernels, roasted, without salt | 1174 (mg) |
| Seeds, sunflower seed kernels, dry roasted, without salt | 1155 (mg) |
| Seeds, sunflower seed kernels, dry roasted, with salt added | 1155 (mg) |
| Wheat bran, crude | 1013 (mg) |
| Milk, dry, nonfat, calcium reduced | 1011 (mg) |
| Spices, poppy seed | 870 (mg) |
| Seeds, chia seeds, dried | 860 (mg) |
| Wheat germ, crude | 842 (mg) |
| Seeds, sesame seed kernels, toasted, without salt added (decorticated) | 774 (mg) |
| Oat bran, raw | 734 (mg) |
| Cheese, goat, hard type | 729 (mg) |
| Cheese, parmesan, dry grated, reduced fat | 729 (mg) |
| Nuts, brazilnuts, dried, unblanched | 725 (mg) |
| Cheese, parmesan, hard | 694 (mg) |
| Seeds, sunflower seed kernels, dried | 660 (mg) |
| Seeds, flaxseed | 642 (mg) |
| Seeds, sesame seeds, whole, dried | 629 (mg) |
| Nuts, cashew nuts, raw | 593 (mg) |
| Biscuits, plain or buttermilk, dry mix | 585 (mg) |
| Spices, caraway seed | 568 (mg) |
| Parsley, freeze-dried | 548 (mg) |
| Cheese, gouda | 546 (mg) |
| Cheese, edam | 536 (mg) |
| Fish, carp, cooked, dry heat | 531 (mg) |
| Oats | 523 (mg) |
| Pork, cured, bacon, cooked, baked | 506 (mg) |
| Rye flour, dark | 499 (mg) |
| Beef, variety meats and by-products, liver, cooked, braised | 497 (mg) |
| Nuts, cashew nuts, dry roasted, with salt added | 490 (mg) |
| Nuts, cashew nuts, dry roasted, without salt added | 490 (mg) |
| Nuts, pistachio nuts, raw | 490 (mg) |
| Cheese, caraway | 490 (mg) |
| Fish, sardine, Atlantic, canned in oil, drained solids with bone | 490 (mg) |
| Nuts, almonds | 481 (mg) |
| Cheese, cheddar | 473 (mg) |
| Nuts, almonds, dry roasted, with salt added | 471 (mg) |
| Nuts, almonds, dry roasted, without salt added | 471 (mg) |
| Nuts, pistachio nuts, dry roasted, with salt added | 469 (mg) |
| Nuts, pistachio nuts, dry roasted, without salt added | 469 (mg) |
| Veal, variety meats and by-products, liver, cooked, braised | 460 (mg) |
| Cheese, colby | 457 (mg) |
| Cereals ready-to-eat, granola, homemade | 456 (mg) |
| Nuts, mixed nuts, oil roasted, without peanuts, without salt added | 449 (mg) |
| Chicken, liver, all classes, cooked, pan-fried | 442 (mg) |
| Nuts, mixed nuts, dry roasted, with peanuts, without salt added | 435 (mg) |
| Lamb, variety meats and by-products, liver, cooked, braised | 420 (mg) |
| Spices, garlic powder | 414 (mg) |
| Spices, coriander seed | 409 (mg) |
| Peanuts, all types, oil-roasted, without salt | 397 (mg) |
| Peanuts, all types, oil-roasted, with salt | 397 (mg) |
| Cheese, roquefort | 392 (mg) |
| Cheese, blue | 387 (mg) |
| Veal, variety meats and by-products, brain, cooked, braised | 385 (mg) |
| Beans, adzuki, mature seeds, raw | 381 (mg) |
| Peanuts, all types, raw | 376 (mg) |
| Cheese, goat, semisoft type | 375 (mg) |
| Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone | 366 (mg) |
| Soybeans, mature seeds, roasted, no salt added | 363 (mg) |
| Triticale | 358 (mg) |
| Fish, caviar, black and red, granular | 356 (mg) |
| Cheese, mozzarella, whole milk | 354 (mg) |
| Buckwheat | 347 (mg) |
| Fish, whitefish, mixed species, cooked, dry heat | 346 (mg) |
| Lamb, variety meats and by-products, brain, cooked, braised | 337 (mg) |
| Buckwheat flour, whole-groat | 337 (mg) |
| Cheese, feta | 337 (mg) |
| Beef, variety meats and by-products, brain, cooked, simmered | 335 (mg) |
| Peppers, sweet, red, freeze-dried | 327 (mg) |
| Fish, tuna, fresh, bluefin, cooked, dry heat | 326 (mg) |
| Emu, full rump, cooked, broiled | 323 (mg) |
| Spices, onion powder | 322 (mg) |
| Triticale flour, whole-grain | 321 (mg) |
| Peanut butter, chunk style, without salt | 319 (mg) |
| Buckwheat groats, roasted, dry | 319 (mg) |
| Fish, mackerel, king, cooked, dry heat | 318 (mg) |
| Cocoa mix, powder | 315 (mg) |
| Fish, trout, mixed species, cooked, dry heat | 314 (mg) |
| Tortillas, ready-to-bake or -fry, corn | 314 (mg) |
| Fish, tuna, light, canned in oil, without salt, drained solids | 311 (mg) |
| Goose, domesticated, meat only, cooked, roasted | 309 (mg) |
| Fish, flatfish (flounder and sole species), cooked, dry heat | 309 (mg) |
| Chocolate, dark, 70-85% cacao solids | 308 (mg) |
| Barley malt flour | 303 (mg) |
| Fish, herring, Atlantic, cooked, dry heat | 303 (mg) |
| Beans, white, mature seeds, raw | 301 (mg) |
| Bulgur, dry | 300 (mg) |
| Fish, salmon, coho, wild, cooked, moist heat | 298 (mg) |
| Barley flour or meal | 296 (mg) |
| Spices, pepper, red or cayenne | 293 (mg) |
| Tofu, fried | 287 (mg) |
| Fish, whiting, mixed species, cooked, dry heat | 285 (mg) |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, braised | 285 (mg) |
| Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, pan-fried | 283 (mg) |
| Mollusks, whelk, unspecified, cooked, moist heat | 282 (mg) |
| Ostrich, oyster, cooked | 281 (mg) |
| Lentils, raw | 281 (mg) |
| Pork, fresh, loin, sirloin (chops), bone-in, separable lean and fat, cooked, broiled | 280 (mg) |
| Mollusks, octopus, common, cooked, moist heat | 279 (mg) |
| Fish, mackerel, Atlantic, cooked, dry heat | 278 (mg) |
| Nuts, pecans | 277 (mg) |
| Spices, dill seed | 277 (mg) |
| Quail, meat and skin, raw | 275 (mg) |
| Popcorn, microwave, regular (butter) flavor, made with palm oil | 275 (mg) |
| Mollusks, snail, raw | 272 (mg) |
| Salami, pork, beef, less sodium | 272 (mg) |
| Fast foods, chicken, breaded and fried, boneless pieces, plain | 272 (mg) |
| Emu, fan fillet, cooked, broiled | 272 (mg) |
| Pork, fresh, blade, (chops), boneless, separable lean and fat, cooked, broiled | 271 (mg) |
| Goose, domesticated, meat and skin, cooked, roasted | 270 (mg) |
| Crustaceans, crayfish, mixed species, wild, cooked, moist heat | 270 (mg) |
| Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, braised | 267 (mg) |
| Game meat, rabbit, domesticated, composite of cuts, cooked, roasted | 263 (mg) |
| Chocolate, dark, 60-69% cacao solids | 260 (mg) |
| Veal, shoulder, whole (arm and blade), separable lean only, cooked, braised | 260 (mg) |
| Fish, bass, freshwater, mixed species, cooked, dry heat | 256 (mg) |
| Fish, salmon, Atlantic, wild, cooked, dry heat | 256 (mg) |
| Cheese, goat, soft type | 256 (mg) |
| Fish, tuna, fresh, bluefin, raw | 254 (mg) |
| Fish, ling, cooked, dry heat | 254 (mg) |
| Fish, anchovy, european, canned in oil, drained solids | 252 (mg) |
| Veal, leg (top round), separable lean only, cooked, braised | 252 (mg) |
| Veal, shoulder, blade, separable lean only, cooked, braised | 252 (mg) |
| Spices, saffron | 252 (mg) |
| Game meat, horse, cooked, roasted | 247 (mg) |
| Fish, trout, mixed species, raw | 245 (mg) |
| Soybeans, mature seeds, cooked, boiled, with salt | 245 (mg) |
| Ostrich, top loin, cooked | 245 (mg) |
| Soybeans, mature cooked, boiled, without salt | 245 (mg) |
| Ostrich, inside leg, cooked | 244 (mg) |
| Pheasant, cooked, total edible | 242 (mg) |
| Beef, brisket, whole, separable lean only, trimmed to 0" fat, all grades, cooked, braised | 241 (mg) |
| Pork, fresh, variety meats and by-products, liver, cooked, braised | 241 (mg) |
| Game meat, rabbit, wild, cooked, stewed | 240 (mg) |
| Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled | 239 (mg) |
| Game meat, bison, chuck, shoulder clod, separable lean only, 3-5 lb roast, cooked, braised | 239 (mg) |
| Veal, composite of trimmed retail cuts, separable lean and fat, cooked | 239 (mg) |
| Veal, loin, separable lean only, cooked, braised | 237 (mg) |
| Veal, leg (top round), separable lean only, cooked, roasted | 236 (mg) |
| Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | 232 (mg) |
| Chicken, broilers or fryers, light meat, meat only, cooked, fried | 231 (mg) |
| Veal, sirloin, separable lean only, cooked, roasted | 231 (mg) |
| Pheasant, raw, meat only | 230 (mg) |
| Turkey from whole, light meat, meat and skin, cooked, roasted | 230 (mg) |
| Turkey, all classes, light meat, cooked, roasted | 230 (mg) |
| Bread, Multi-Grain (includes whole-grain) | 228 (mg) |
| Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | 226 (mg) |
| Pork, fresh, ground, cooked | 226 (mg) |
| Ostrich, ground, cooked, pan-broiled | 224 (mg) |
| Turkey, whole, meat and skin, cooked, roasted | 223 (mg) |
| Beef, chuck, clod roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | 223 (mg) |
| Turkey, whole, meat only, cooked, roasted | 222 (mg) |
| Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised | 222 (mg) |
| Veal, loin, separable lean only, cooked, roasted | 222 (mg) |
| Barley, pearled, raw | 221 (mg) |
| Pork, fresh, variety meats and by-products, brain, cooked, braised | 220 (mg) |
| Crustaceans, shrimp, mixed species, cooked, breaded and fried | 218 (mg) |
| Veal, shoulder, whole (arm and blade), separable lean only, cooked, roasted | 218 (mg) |
| Fish, mackerel, Atlantic, raw | 217 (mg) |
| Bacon bits, meatless | 217 (mg) |
| Veal, ground, cooked, broiled | 217 (mg) |
| Beef, brisket, whole, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | 216 (mg) |
| Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled | 216 (mg) |
| Chicken, broilers or fryers, light meat, meat only, cooked, roasted | 216 (mg) |
| Egg, whole, cooked, fried | 215 (mg) |
| Veal, shoulder, blade, separable lean only, cooked, roasted | 215 (mg) |
| Chicken, broilers or fryers, light meat, meat and skin, cooked, fried, flour | 213 (mg) |
| Spices, nutmeg, ground | 213 (mg) |
| Beef, grass-fed, strip steaks, lean only, raw | 212 (mg) |
| Veal, rib, separable lean and fat, cooked, braised | 210 (mg) |
| Fish, shark, mixed species, raw | 210 (mg) |
| Bratwurst, pork, cooked | 208 (mg) |
| Candies, milk chocolate | 208 (mg) |
| Lamb, domestic, loin, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | 206 (mg) |
| Chocolate, dark, 45- 59% cacao solids | 206 (mg) |
| Salami, cooked, beef | 205 (mg) |
| Chicken, broilers or fryers, leg, meat only, cooked, roasted | 205 (mg) |
| Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, braised | 204 (mg) |
| Duck, domesticated, meat only, cooked, roasted | 203 (mg) |
| Veal, composite of trimmed retail cuts, separable lean and fat, raw | 203 (mg) |
| Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | 202 (mg) |
| Chicken, broilers or fryers, leg, meat and skin, cooked, roasted | 202 (mg) |
| Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | 201 (mg) |
| Game meat, goat, cooked, roasted | 201 (mg) |
| Lamb, ground, cooked, broiled | 201 (mg) |
| Wheat, sprouted | 200 (mg) |
| Pate, liver, not specified, canned | 200 (mg) |
| Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | 200 (mg) |
| Pate de foie gras, canned (goose liver pate), smoked | 200 (mg) |
| Chicken, broilers or fryers, light meat, meat and skin, cooked, roasted | 200 (mg) |
| Fish, salmon, Atlantic, wild, raw | 200 (mg) |
| Turkey, all classes, leg, meat and skin, cooked, roasted | 199 (mg) |
| Lamb, domestic, shoulder, blade, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted | 199 (mg) |
| Egg, whole, raw, fresh | 198 (mg) |
| Fish, ling, raw | 198 (mg) |
| Egg, whole, cooked, poached | 197 (mg) |
| Veal, rib, separable lean and fat, cooked, roasted | 197 (mg) |
| Crustaceans, shrimp, mixed species, canned | 195 (mg) |
| Bread, pumpernickel, toasted | 195 (mg) |
