NUTRIENT LIBRARY
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NUTRIENT LIBRARY
Nutrient Library - Food Sources Table
Nutrient
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Food Sources
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Measure
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Provides
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Eggs (hard boiled) Cottage Cheese Cauliflower
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1 1/2 cup 1/2 cup
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8 mcg 5 2
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Beans, lentils, cooked Juice, frozen, from concentrate Asparagus, cooked Spinach, cooked Turnip greens, cooked Pasta, egg, enrich, cooked Spinach, fresh Broccoli, cooked Rice, white, long grain, cooked Okra, cooked Turkey, w/o skin, roasted Beef, all cuts, 1/8" trim, cooked Chicken, breast, w/o skin
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3/4 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1 cup 1/2 cup 1/2 cup 1/2 cup 3 ounces 3 ounces 3 ounces
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269 mcg 220 134 121 85 67 58 47 46 37 6 6 4
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Chicken liver Beef liver Sunflower seeds Shiitake Mushrooms Duck, w/o skin Turkey, dark meat, w/o skin Chicken, dark meat, w/o skin Chicken, breast, w/o skin Turkey, light meat, w/o skin
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3 ounces 3 ounces 1 ounce 1/4 cup 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces
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7 mg 6 2 2 2 1 1 1 1
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Beef liver Yogurt, plain, low fat Milk, nonfat Duck, w/o skin Egg Turkey, w/o skin
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3 ounces 1 cup 1 cup 3 ounces 1 each 3 ounces
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3 mg 1 1 1 <0.5 <0.5
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Pork Beans, navy Ham Beans, cowpeas Orange juice, frozen concentrate
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3 ounces 3/4 cup 3 ounces 3/4 cup 1/2 cup
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1 mg 1 <0.5 <0.5 <0.5
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Beef liver Chicken, w/ skin Chicken, w/o skin Swordfish Salmon Halibut Turkey, w/o skin Pork Duck, w/o skin Tuna, canned in water Peanut butter
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3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 1 tablespoon
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20 mg 16 14 14 12 11 9 9 9 9 3
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Beef liver Sweet potato, baked Carrot juice Carrots, raw Carrots, cooked Kale, cooked Collards, cooked Spinach, cooked Turnip greens, cooked Mixed vegetables
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3 ounces 1 each 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup
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IU / RAE 26972 / 8030 34593 / 1730 22567 / 1128 19063 / 954 12137 / 607 8854 / 443 6491 / 325 6070 / 304 5490 / 274 746 / 256
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Beef liver Yellowfin tuna Baked potato Chicken, w/o skin Banana Turkey, w/o skin Halibut Prune juice Duck, w/o skin Roasted chestnuts
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3 ounces 3 ounces 1 each 3 ounces 1 each 3 ounces 3 ounces 1/2 cup 3 ounces 1 ounce
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1 mg 1 1 1 1 1 <0.5 <0.5 <0.5 <0.5
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Canned clam Beef liver Oyster, cooked Oyster, raw Alaska king crab Sardine, canned in oil Trout Salmon Turkey Chicken
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3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces
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84 mcg 60 30 14 10 8 6 3 <0.5 <0.5
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Strawberries, frozen Red pepper, raw Broccoli, cooked Orange juice, from concentrate Brussels sprouts, cooked Cranberry juice cocktail, bottled Papaya, raw Grapefruit juice, from concentrate Green pepper, raw Peaches, fresh Apricot nectar
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1 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1 each 1/2 cup
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91 mg 88 51 49 49 45 43 42 37 7 1
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Salmon, canned w/ fish & bone Cod liver oil Salmon, cooked Sardines, canned w/ fish & bones
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3 ounces 1 teaspoon 3 ounces 3 ounces
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531 IU 454 238 231
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Sunflower seeds Almonds Hazelnuts Soy milk Tomato paste Pine nuts Spinach, frozen Turnip greens, frozen Dandelion greens, cooked Mixed nuts Carrot juice Marinara sauce
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1 ounce 1 ounce 1 ounce 1 cup 1/4 cup 1 ounce 1/2 cup 1/2 cup 1/2 cup 1 ounce 1/2 cup 1/4 cup
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Mg/IU 10/15 8/11 5/7 3/5 3/4 3/4 2/3 2/3 2/3 2/3 2/2 1/2
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Kale, frozen Collards, frozen Spinach, frozen Turnip greens, frozen Beet greens Mustard greens Brussels sprouts Broccoli, cooked Dandelion greens, cooked Asparagus, frozen Sauerkraut, canned Butterhead lettuce, raw Iceberg lettuce
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1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1 cup 1 cup
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574 mcg 530 514 426 349 252 150 110 102 72 68 56 13
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Yogurt, plain, skim Yogurt, plain, low fat Ricotta cheese, part skim Sardines, canned with fish & bone Provolone cheese Low moisture/part skim mozzarella cheese Milk, nonfat Low fat Swiss cheese Milk, low fat Soybeans Collards, frozen Spinach, frozen Turnip greens Cowpeas (blackeyes)
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1 cup 1 cup 1/2 cup 3 ounces 1 1/2 ounces 1 1/2 ounces 1 cup 1 1/2 ounces 1 cup 3/4 cup 1/2 cup 1/2 cup 1/2 cup 3/4 cup
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488 mg 449 337 325 322 311 306 291 291 196 179 123 99 31
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Mushrooms WW bread Green beans Broccoli Wine, white Dark chocolate Bran Flake cereal Asparagus Prunes Mixed nuts Almonds Wine, red
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1/2 cup 1 slice 1/2 cup 1/2 cup 5 fl ounces 1 ounce 1 cup 1/2 cup 2 tablespoons 1 ounce 1 ounce 5 fl ounces
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4 mcg -- -- -- -- -- -- -- -- -- -- --
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Beef liver Oyster, raw Lobster King crab Shiitake mushrooms Blue crab, canned Bran Flakes cereal White beans Duck, w/ skin Soybeans Chestnuts
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3 ounces 3 ounces 3 ounces 3 ounces 1/2 cup 3 ounces 1 cup 3/4 cup 3 ounces 3/4 cup 1 ounce
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12 4 2 1 1 1 <0.5 <0.5 <0.5 <0.5 <0.5
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Water
Tea – caffeinated & decaffeinated
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EPA requires public drinking water not exceed 4 milligrams per liter.
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Egg Oatmeal Turkey, w/o skin Baked potato Cod Navy beans Beef liver WW bread Shrimp
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1 each 1/2 cup 3 ounces 1 each 3 ounces 3/4 cup 3 ounces 1 slice 3 ounces
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27 mcg -- -- -- -- -- -- -- --
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Clam, canned White beans Kidney beans Beef liver Oyster, raw Garbanzo beans / chickpeas Soybeans Spinach, cooked Duck, w/o skin Turkey, light meat Semisweet chocolate Chicken Lentils
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3 ounces ¾ cup ¾ cup 3 ounces 3 ounces ¾ cup ¾ cup ½ cup 3 ounces 3 ounces 1 ounce 3 ounces 3/4 cup
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24 13 12 6 5 4 4 3 3 2 1 1 1
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Lima beans Artichokes Brazilnuts Unsweetened baking chocolate White beans Halibut Black beans Oat bran muffin Almonds Soybeans Spinach, cooked Pumpkin seeds, roasted Navy beans Cowpeas Pinto beans Beet greens Brown rice Okra Grapefruit juice Couscous
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1/2 cup 1 each 1 ounce 1 ounce 3/4 cup 3 ounces 3/4 cup 1 each 1 ounce 3/4 cup 1/2 cup 1 ounce 3/4 cup 3/4 cup 3/4 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup 1/2 cup
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200 mg 136 107 93 92 91 91 90 81 81 78 74 73 69 64 49 42 29 14 6
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Hazelnuts Pine nuts Oat bran muffin Pineapple, canned in juice Garbanzo beans / chickpeas Whole wheat spaghetti Brown rice Raspberries Spinach, cooked Soybeans Shredded coconut Chestnuts Okra
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1 ounce 1 ounce 1 each 1/2 cup 3/4 cup 1/2 cup 1/2 cup 1 cup 1/2 cup 3/4 cup 2 tablespoons 1 ounce 1/2 cup
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4 mg 3 2 2 1 1 1 1 1 1 <0.5 <0.5 <0.5
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White beans Cowpeas Garbanzo beans / chickpeas Mixed nuts Pine nuts Hazelnuts Almonds Beef liver
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3/4 cup 3/4 cup 3/4 cup 1 ounce 1 ounce 1 ounce 1 ounce 3 ounces
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101 97 92 9 9 9 9 8
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Beef liver Sardines, canned, fish & bone Yogurt, plain, skim Swordfish Salmon Halibut Pollock Soybeans Haddock Chicken, white meat, w/o skin Duck, w/o skin Cottage cheese, low fat Tuna, canned in water Pumpkin seeds
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3 ounces 3 ounces 1 cup 3 ounces 3 ounces 3 ounces 3 ounces 3/4 cup 3 ounces 3 ounces 3 ounces 1/2 cup 3 ounces 1 ounce
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422 mg 417 385 287 251 243 241 213 205 194 173 152 139 26
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1 gram = 1000 mg
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Baked potato w/ skin White beans Soybeans Beet greens, cooked Halibut Banana Spinach, cooked Lima beans Sweet potato Orange juice, from concentrate Winter squash Grapefruit juice, from concentrate Raisins, seedless Dates Stewed prunes Iceberg lettuce
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1 each 3/4 cup 3/4 cup 1/2 cup 3 ounces 1 each 1/2 cup 1/2 cup 1 each 1/2 cup 1/2 cup 1/2 cup 2 tablespoons 2 tablespoons 2 tablespoons 1 cup
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926 mg 753 728 655 490 423 420 365 347 237 203 168 155 130 124 78
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Brazilnuts Tuna, canned Sole Flounder Clams Pork tenderloin Salmon Halibut Yellowfin tuna Haddock Turkey, light meat, w/o skin Chicken, white meat, w/o skin Couscous Duck Mixed nuts
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1 ounce 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 1/2 cup 3 ounces 1 ounce
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544 mcg 68 50 50 42 41 40 40 40 34 28 24 22 29 7
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People generally get more than they need of this nutrient (particularly from soups, snacks, rice mixes and other processed and packaged foods)
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Oysters, raw King crab Ground beef Beef chuck Lamb Turkey, dark meat, w/o skin Blue crab, canned Baked beans Pork tenderloin Chicken, dark meat, w/o skin Duck, w/o skin Ricotta cheese, part skim
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3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces 3 ounces ¾ cup 3 ounces 3 ounces 3 ounces 1/2 cup
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32 mg 7 6 6 4 4 4 3 3 3 2 2
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*Dietary intakes cannot be determined readily using existing nutrition databases. Foods that may be good sources of this nutrient, however, are listed.
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| USER COMMENTS — Add Your Comment |
Greetings! I found the above Nutrient Library/Food Source Table extremely useful --- but one item is missing --- for easy use of the table: indication for each Nutrient the quantities of daily consumption suggested -- maybe for adult woman vs. adult man vs. child vs. infant - or maybe by body-weight - noted in the left column, below each nutrient. Then one can print-out the table and has everything in one place for meal-planning.
Thanks for your support-info!
FRED
Fred Schernig, Redwood City, CA |
I am a personal chef who works with people who have specific dietary needs or food allergies. I will now be using this for my quick reference guide while planning menus. Thanks for an extremely useful resource.
Colleen Champion, San Francisco, CA |
This is a great site for continued healthy cooking & eating. Thank you. Nancy
Nancy, Beaverton, Ontario, CA |
I've been blessed with this site. I need a healthy life change, due to SLE, Clotting prob. & seizure disorder, to name a few. Thanks!
Anita Uhles, Lyndhurst, NJ |
Looking for sources for the Omega 3, 6 and 9s. Any help here???
Noreen, Skokie, IL |
I love this site. I did not realize from my diet how I was missing alot of nutrients
Annette Kennedy, South Portland, ME |
here is a table of food nutrients. check the potassium containing foods for content.
K. Dora, DPoiint, CA |
I can not have calcium or iron 4 hours before or after medication. I needed to know what to eat.
D Vauter, Grand Blanc, MI |
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