| Dairy products |
|
|
| Yogurt |
|
|
|
Nonfat |
452 mg/cup |
|
Lowfat |
415 mg/cup |
|
Regular |
274 mg/cup |
| Milk |
|
|
|
Cow |
300 mg/cup |
|
Goat |
326 mg/cup |
| Cheese |
|
|
|
Soft |
|
|
Brie |
52mg/oz |
|
Cottage |
150/cup |
|
Hard cheese |
150-200 mg/oz |
| Beans |
|
|
|
Black |
270 mg/cup dry beans |
|
Garbanzo (chickpeas) |
300 mg/cup dry beans |
|
Pinto |
257 mg/cup cooked |
|
Soybeans |
131 mg/cup cooked |
|
Soy milk |
48 mg/cup |
|
Tofu |
110 mg/4 oz |
|
Soy flour |
143 mg/cup |
| Nuts |
|
|
|
Almonds |
332 mg/cup |
|
Brazil nuts |
260 mg/cup |
|
Hazelnuts |
282 mg/cup |
|
Pistachios |
173 mg/cup |
|
Sesame seeds |
165 mg/cup |
|
Sunflower Seed |
174 mg/cup |
| Dark Green Vegies |
|
|
|
Collards |
218 mg/cup |
| Sea Weed |
|
|
|
Agar-agar |
400 mg/ 100 gm (3.3 oz) |
|
Dulse |
567 mg/ 100 gm (3.3 oz) |
|
Hijiki |
1,400 mg/ 100 gm (3.3 oz)
|
|
Kombu |
800 mg/ 100 gm (3.3 oz) |
|
Nori |
260 mg/ 100 gm (3.3 oz) |
|
Wakame |
1,300 mg/ 100 gm (3.3 oz) |
| Turnip Greens |
|
105 mg/cup |
| (others eg chard, kale, spinach) |
less than 100mg/cup |
| Blackstrap Molasses |
|
137 mg/tablespoon |
|