Human Nutrition

TOP SOURCES SELECT VITAMINS AND MINERALS

FOOD SOURCES OF VITAMIN A

Food Sources of Vitamin A ranked by micrograms Retinol Activity Equivalents (RAE) of vitamin A per standard amount; also calories in the standard amount. (All are ≥ 20% of RDA for adult men, which is 900 mg/day RAE.)

Food, Standard Amount Vitamin A (µg RAE)

Calories

Organ meats (liver, giblets), various, cooked, 3 oza 1490-9126 134-235

Carrot juice, ¾ cup 1692 71

Sweet potato with peel, baked, 1 medium 1096 103

Pumpkin, canned, ½ cup 953 42

Carrots, cooked from fresh, ½ cup 671 27

Spinach, cooked from frozen, ½ cup 573 30

Collards, cooked from frozen, ½ cup 489 31

Kale, cooked from frozen, ½ cup 478 20

Mixed vegetables, canned, ½ cup 474 40

Turnip greens, cooked from frozen, ½ cup 441 24

Instant cooked cereals, fortified, prepared, 1 packet 285-376 75-97

Various ready-to-eat cereals, with added vit. A, ~1 oz 180-376 100-117

Carrot, raw, 1 small 301 20

Beet greens, cooked, ½ cup 276 19

Winter squash, cooked, ½ cup 268 38

Dandelion greens, cooked, ½ cup 260 18

Cantaloupe, raw, ¼ medium melon 233 46

Mustard greens, cooked, ½ cup 221 11

Pickled herring, 3 oz 219 222

Red sweet pepper, cooked, ½ cup 186 19

Chinese cabbage, cooked, ½ cup 180 10

a High in cholesterol. Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference,

FOOD SOURCES OF VITAMIN C

Food Sources of Vitamin C ranked by milligrams of vitamin C per standard amount; also calories in the standard amount. (All provide ≥ 20% of RDA for adult men, which is 90 mg/day.)

Food, Standard Amount Vitamin C (mg) Calories

Guava, raw, ½ cup 188 56

Red sweet pepper, raw, ½cup 142 20

Red sweet pepper, cooked, ½ cup 116 19

Kiwi fruit, 1 medium 70 46

Orange, raw, 1 medium 70 62

Orange juice, ¾ cup 61-93 79-84

Green pepper, sweet, raw, ½ cup 60 15

Green pepper, sweet, cooked, ½ cup 51 19

Grapefruit juice, ¾ cup 50-70 71-86

Vegetable juice cocktail, ¾ cup 50 34

Strawberries, raw, ½ cup 49 27

Brussels sprouts, cooked, ½ cup 48 28

Cantaloupe, ¼ medium 47 51

Papaya, raw, ¼ medium 47 30

Kohlrabi, cooked, ½ cup 45 24

Broccoli, raw, ½ cup 39 15

Edible pod peas, cooked, ½ cup 38 34

Broccoli, cooked, ½ cup 37 26

Sweetpotato, canned, ½ cup 34 116

Tomato juice, ¾ cup 33 31

Cauliflower, cooked, ½ cup 28 17

Pineapple, raw, ½ cup 28 37

Kale, cooked, ½ cup 27 18

Mango, ½ cup 23 54

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference.

FOOD SOURCES OF CALCIUM (Dairy and non-dairy)

Dairy Food Sources of Calcium ranked by milligrams of calcium per standard amount; also calories in the standard amount. (All are ≥ 20% of AI for adults 19-50, which is 1,000 mg/day.)

Food, Standard Amount Calcium (mg) Calories

Plain yogurt, non-fat (13 g protein/8 oz), 8-oz container 452 127

Romano cheese, 1.5 oz 452 165

Pasteurized process Swiss cheese, 2 oz 438 190

Plain yogurt, low-fat (12 g protein/8 oz), 8-oz container 415 143

Fruit yogurt, low-fat (10 g protein/8 oz), 8-oz container 345 232

Swiss cheese, 1.5 oz 336 162

Ricotta cheese, part skim, ½ cup 335 170

Pasteurized process American cheese food, 2 oz 323 188

Provolone cheese, 1.5 oz 321 150

Mozzarella cheese, part-skim, 1.5 oz 311 129

Cheddar cheese, 1.5 oz 307 171

Fat-free (skim) milk, 1 cup 306 83

Muenster cheese, 1.5 oz 305 156

1% low-fat milk, 1 cup 290 102

Low-fat chocolate milk (1%), 1 cup 288 158

2% reduced fat milk, 1 cup 285 122

Reduced fat chocolate milk (2%), 1 cup 285 180

Buttermilk, low-fat, 1 cup 284 98

Chocolate milk, 1 cup 280 208

Whole milk, 1 cup 276 146

Yogurt, plain, whole milk (8 g protein/8 oz), 8-oz container 275 138

Ricotta cheese, whole milk, ½ cup 255 214

Blue cheese, 1.5 oz 225 150

Mozzarella cheese, whole milk, 1.5 oz 215 128

Feta cheese, 1.5 oz 210 113

Non-Dairy Food Sources of Calcium ranked by milligrams of calcium per standard amount; also calories in the standard amount. The bioavailability may vary. (The AI for adults is 1,000 mg/day.)a

Food, Standard Amount Calcium (mg)

Calories

Fortified ready-to-eat cereals (various), 1 oz 236-1043 88-106

Soy beverage, calcium fortified, 1 cup 368 98

Sardines, Atlantic, in oil, drained, 3 oz 325 177

Tofu, firm, ½ cup 253 88

Pink salmon, canned, with bone, 3 oz 181 118

Collards, cooked from frozen, ½ cup 178 31

Molasses, blackstrap, 1 Tbsp 172 47

Spinach, cooked from frozen, ½ cup 146 30

Soybeans, green, cooked, ½ cup 130 127

Turnip greens, cooked from frozen, ½ cup 124 24

Ocean perch, Atlantic, cooked, 3 oz 116 103

Oatmeal, plain and flavored, instant, fortified, 1 packet prepared 99-110 97-157

Cowpeas, cooked, ½ cup 106 80

White beans, canned, ½ cup 96 153

Kale, cooked from frozen, ½ cup 90 20

Okra, cooked from frozen, ½ cup 88 26

Soybeans, mature, cooked, ½ cup 88 149

Blue crab, canned, 3 oz 86 84

Beet greens, cooked from fresh, ½ cup 82 19

Pak-choi, Chinese cabbage, cooked from fresh, ½ cup 79 10

Clams, canned, 3 oz 78 126

Dandelion greens, cooked from fresh, ½ cup 74 17

Rainbow trout, farmed, cooked, 3 oz 73 144

a Both calcium content and bioavailability should be considered when selecting dietary sources of calcium. Some plant foods have calcium that is well absorbed, but the large quantity of plant

foods that would be needed to provide as much calcium as in a glass of milk may be unachievable for many. Many other calcium-fortified foods are available, but the percentage of calcium that can be absorbed is unavailable for many of them. Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference.

FOOD SOURCES OF IRON

Food Sources of Iron ranked by milligrams of iron per standard amount; also calories in the standard amount. (All are ≥ 10% of RDA for teen and adult females, which is 18 mg/day.)

Food, Standard Amount Iron (mg) Calories

Clams, canned, drained, 3 oz 23.8 126

Fortified ready-to-eat cereals (various), ~ 1 oz 1.8 -21.1 54-127

Oysters, eastern, wild, cooked, moist heat, 3 oz 10.2 116

Organ meats (liver, giblets), various, cooked, 3 oz a 5.2-9.9 134-235

Fortified instant cooked cereals (various), 1 packet 4.9-8.1 Varies

Soybeans, mature, cooked, ½ cup 4.4 149

Pumpkin and squash seed kernels, roasted, 1 oz 4.2 148

White beans, canned, ½ cup 3.9 153

Blackstrap molasses, 1 Tbsp 3.5 47

Lentils, cooked, ½ cup 3.3 115

Spinach, cooked from fresh, ½ cup 3.2 21

Beef, chuck, blade roast, lean, cooked, 3 oz 3.1 215

Beef, bottom round, lean, 0" fat, all grades, cooked, 3 oz 2.8 182

Kidney beans, cooked, ½ cup 2.6 112

Sardines, canned in oil, drained, 3 oz 2.5 177

Beef, rib, lean, ¼" fat, all grades, 3 oz 2.4 195

Chickpeas, cooked, ½ cup 2.4 134

Duck, meat only, roasted, 3 oz 2.3 171

Lamb, shoulder, arm, lean, ¼ " fat, choice, cooked, 3 oz 2.3 237

Prune juice, ¾ cup 2.3 136

Shrimp, canned, 3 oz 2.3 102

Cowpeas, cooked, ½ cup 2.2 100

Ground beef, 15% fat, cooked, 3 oz 2.2 212

Tomato puree, ½ cup 2.2 48

Lima beans, cooked, ½ cup 2.2 108

Soybeans, green, cooked, ½ cup 2.2 127

Navy beans, cooked, ½ cup 2.1 127

Refried beans, ½ cup 2.1 118

Beef, top sirloin, lean, 0" fat, all grades, cooked, 3 oz 2.0 156

Tomato paste, ¼ cup 2.0 54

a High in cholesterol. Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference.