Milk (2%) 1 cup contains 350 mg
Cheese, cheddar 1 oz slice 215 mg
Cheese, cottage 3 0z. (1/2 cup) 80 mg
Tofu 4 0z 150 mg
Eggs 1 (large) 25 mg
Bread, whole-wheat 1 slice 25 mg
Collards* 2/3 cup 320 mg
Kale 2/3 cup 180mg
Mustard greens * 2/3 cup 170 mg
Spinach* 2/3 cup 110 mg
Cabbage* 2/3 cup 45 mg
Broccoli 1 medium stalk 158 mg
Snap Peas 2/3 cup 45 mg
Rice 1 cup 20 mg Kidney beans (cooked) 1/3 cup 20
Orange 1 (medium) 10 mg
* cooked in own broth until water evaporates (not drained)
Source: U.S. Dept. of Agriculture: Nutritive Value of American Foods.
Cheese, cheddar 1 oz slice 215 mg
Cheese, cottage 3 0z. (1/2 cup) 80 mg
Tofu 4 0z 150 mg
Eggs 1 (large) 25 mg
Bread, whole-wheat 1 slice 25 mg
Collards* 2/3 cup 320 mg
Kale 2/3 cup 180mg
Mustard greens * 2/3 cup 170 mg
Spinach* 2/3 cup 110 mg
Cabbage* 2/3 cup 45 mg
Broccoli 1 medium stalk 158 mg
Snap Peas 2/3 cup 45 mg
Rice 1 cup 20 mg Kidney beans (cooked) 1/3 cup 20
Orange 1 (medium) 10 mg
* cooked in own broth until water evaporates (not drained)
Source: U.S. Dept. of Agriculture: Nutritive Value of American Foods.
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