Appendix 10.
Food Sources of Potassium
Table A10-1.
Potassium: Food Sources Ranked by Amounts of Potassium
& Energy per Standard Food Portions & per 100 Grams of Foods
Calories in Potassium
Standard Calories per Potassium per
Food Standard in Standard
Portion Size 100 grams[a] 100 grams (mg)[a]
Portion[a] Portion (mg)[a]
Potato, Baked,
1 medium 163 941 94 544
Flesh & Skin
Prune Juice, Canned 1 cup 182 707 71 276
Carrot Juice, Canned 1 cup 94 689 40 292
Passion-Fruit Juice,
1 cup 126-148 687 51-60 278
Yellow or Purple
Tomato Paste, Canned ¼ cup 54 669 82 1,014
Beet Greens,
½ cup 19 654 27 909
Cooked from Fresh
Adzuki Beans, Cooked ½ cup 147 612 128 532
White Beans, Canned ½ cup 149 595 114 454
Plain Yogurt, Nonfat 1 cup 127 579 56 255
Tomato Puree ½ cup 48 549 38 439
Sweet Potato,
1 medium 103 542 90 475
Baked in Skin
Salmon, Atlantic,
3 ounces 155 534 182 628
Wild, Cooked
2015-2020 Dietary Guidelines for Americans — Page 104
Table A10-1. (continued...)
Potassium: Food Sources Ranked by Amounts of Potassium
& Energy per Standard Food Portions & per 100 Grams of Foods
Calories in Potassium
Standard Calories per Potassium per
Food Standard in Standard
Portion Size 100 grams[a] 100 grams (mg)[a]
Portion[a] Portion (mg)[a]
Clams, Canned 3 ounces 121 534 142 628
Pomegranate Juice 1 cup 134 533 54 214
Plain Yogurt, Low-Fat 8 ounces 143 531 63 234
Tomato Juice, Canned 1 cup 41 527 17 217
Orange Juice, Fresh 1 cup 112 496 45 200
Soybeans, Green, Cooked ½ cup 127 485 141 539
Chard, Swiss, Cooked ½ cup 18 481 20 549
Lima Beans, Cooked ½ cup 108 478 115 508
Mackerel, Various
3 ounces 114-171 443-474 134-201 521-558
Types, Cooked
Vegetable Juice, Canned 1 cup 48 468 19 185
Chili with Beans, Canned ½ cup 144 467 112 365
Great Northern
½ cup 150 460 114 351
Beans, Canned
Yam, Cooked ½ cup 79 456 116 670
Halibut, Cooked 3 ounces 94 449 111 528
Tuna, Yellowfin, Cooked 3 ounces 111 448 130 527
Acorn Squash, Cooked ½ cup 58 448 56 437
Page 105 — 2015-2020 Dietary Guidelines for Americans
Calories in Potassium
Standard Calories per Potassium per
Food Standard in Standard
Portion Size 100 grams[a] 100 grams (mg)[a]
Portion[a] Portion (mg)[a]
Snapper, Cooked 3 ounces 109 444 128 522
Soybeans, Mature, Cooked ½ cup 149 443 173 515
Tangerine Juice, Fresh 1 cup 106 440 43 178
Pink Beans, Cooked ½ cup 126 430 149 508
Chocolate Milk
1 cup 178-208 418-425 71-83 167-170
(1%, 2% & Whole)
Amaranth Leaves, Cooked ½ cup 14 423 21 641
Banana 1 medium 105 422 89 358
Spinach, Cooked from
½ cup 21-25 370-419 23 346-466
Fresh or Canned
Black Turtle
½ cup 121 401 130 433
Beans, Cooked
Peaches, Dried, Uncooked ¼ cup 96 399 239 996
Prunes, Stewed ½ cup 133 398 107 321
Rockfish, Pacific, Cooked 3 ounces 93 397 109 467
Rainbow Trout, Wild
3 ounces 128-143 381-383 150-168 448-450
or Farmed, Cooked
Skim Milk (Nonfat) 1 cup 83 382 34 156
Refried Beans,
½ cup 106 380 89 319
Canned, Traditional
Apricots, Dried, Uncooked ¼ cup 78 378 241 1162
Pinto Beans, Cooked ½ cup 123 373 143 436
2015-2020 Dietary Guidelines for Americans — Page 106
Table A10-1. (continued...)
Potassium: Food Sources Ranked by Amounts of Potassium
& Energy per Standard Food Portions & per 100 Grams of Foods
Calories in Potassium
Standard Calories per Potassium per
Food Standard in Standard
Portion Size 100 grams[a] 100 grams (mg)[a]
Portion[a] Portion (mg)[a]
Lentils, Cooked ½ cup 115 365 116 369
Avocado ½ cup 120 364 160 485
Tomato Sauce, Canned ½ cup 30 364 24 297
Plantains, Slices, Cooked ½ cup 89 358 116 465
Kidney Beans, Cooked ½ cup 113 357 127 403
Navy Beans, Cooked ½ cup 128 354 140 389
[a] Source: U.S Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard
Reference, Release 27. Available at: http://www.ars.usda.gov/nutrientdata.
Page 107 — 2015-2020 Dietary Guidelines for Americans
Appendix 11.
Food Sources of Calcium
Table A11-1.
Calcium: Food Sources Ranked by Amounts of Calcium
& Energy per Standard Food Portions & per 100 Grams of Foods
Calories in Calcium in
Standard Calories per Calcium per 100
Food Standard Standard
Portion Size 100 grams[a] grams (mg)[a]
Portion[a] Portion (mg)[a]
Fortified Ready-to-Eat
¾-1¼ cup 70-197 137-1,000 234-394 455-3,333
Cereals (Various)[b]
Pasteurized Processed
2 ounces 210 593 371 1,045
American Cheese
Parmesan Cheese, Hard 1.5 ounces 167 503 392 1,184
Plain Yogurt, Nonfat 8 ounces 127 452 56 199
Romano Cheese 1.5 ounces 165 452 387 1,064
Almond Milk (All Flavors)[b] 1 cup 91-120 451 38-50 188
Pasteurized Processed
2 ounces 189 438 334 772
Swiss Cheese
Tofu, Raw, Regular,
Prepared with ½ cup 94 434 76 350
Calcium Sulfate
Gruyere Cheese 1.5 ounces 176 430 413 1,011
Plain Yogurt, Low-Fat 8 ounces 143 415 63 183
Vanilla Yogurt, Low-Fat 8 ounces 193 388 85 171
2015-2020 Dietary Guidelines for Americans — Page 108
Table A11-1. (continued...)
Calcium: Food Sources Ranked by Amounts of Calcium
& Energy per Standard Food Portions & per 100 Grams of Foods
Calories in Calcium in
Standard Calories per Calcium per 100
Food Standard Standard
Portion Size 100 grams[a] grams (mg)[a]
Portion[a] Portion (mg)[a]
Pasteurized Processed
2 ounces 187 387 330 682
American Cheese Food
Fruit Yogurt, Low-Fat 8 ounces 238 383 105 169
Orange Juice,
1 cup 117 349 47 140
Calcium Fortified[b]
Soymilk (All Flavors)[b] 1 cup 109 340 45 140
Ricotta Cheese, Part Skim ½ cup 171 337 138 272
Swiss Cheese 1.5 ounces 162 336 380 791
Evaporated Milk ½ cup 170 329 135 261
Sardines, Canned
3 ounces 177 325 208 382
in Oil, Drained
Provolone Cheese 1.5 ounces 149 321 351 756
Monterey Cheese 1.5 ounces 159 317 373 746
Mustard Spinach
1 cup 33 315 22 210
(Tendergreen), Raw
Muenster Cheese 1.5 ounces 156 305 368 717
Low-Fat Milk (1%) 1 cup 102 305 42 125
Mozzarella Cheese,
1.5 ounces 128 304 301 716
Part-Skim
Page 109 — 2015-2020 Dietary Guidelines for Americans
Calories in Calcium in
Standard Calories per Calcium per 100
Food Standard Standard
Portion Size 100 grams[a] grams (mg)[a]
Portion[a] Portion (mg)[a]
Skim Milk (Nonfat) 1 cup 83 299 34 122
Reduced Fat Milk (2%) 1 cup 122 293 50 120
Colby Cheese 1.5 ounces 167 291 394 685
Low-Fat Chocolate
1 cup 178 290 71 116
Milk (1%)
Cheddar Cheese 1.5 ounces 173 287 406 675
Rice Drink[b] 1 cup 113 283 47 118
Whole Buttermilk 1 cup 152 282 62 115
Whole Chocolate Milk 1 cup 208 280 83 112
Whole Milk 1 cup 149 276 61 113
Reduced Fat Chocolate
1 cup 190 273 76 109
Milk (2%)
Ricotta Cheese, Whole Milk ½ cup 216 257 174 207
[a] Source: U.S Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard
Reference, Release 27. Available at: http://www.ars.usda.gov/nutrientdata.
[b] Calcium fortified.
2015-2020 Dietary Guidelines for Americans — Page 110
Appendix 12.
Food Sources of Vitamin D
Table A12-1.
Vitamin D: Food Sources Ranked by Amounts of Vitamin D
& Energy per Standard Food Portions & per 100 Grams of Foods
Calories in Vitamin D Vitamin D
Standard Calories per
Food Standard in Standard per 100
Portion Size 100 grams[a]
Portion[a] Portion (μg)[a,b] grams (μg)[a,b]
Salmon, Sockeye, Canned 3 ounces 142 17.9 167 21.0
Trout, Rainbow,
3 ounces 143 16.2 168 19.0
Farmed, Cooked
Salmon, Chinook, Smoked 3 ounces 99 14.5 117 17.1
Swordfish, Cooked 3 ounces 146 14.1 172 16.6
Sturgeon, Mixed
3 ounces 147 13.7 173 16.1
Species, Smoked
Salmon, Pink, Canned 3 ounces 117 12.3 138 14.5
Fish Oil, Cod Liver 1 tsp 41 11.3 902 250
Cisco, Smoked 3 ounces 150 11.3 177 13.3
Salmon, Sockeye, Cooked 3 ounces 144 11.1 169 13.1
Salmon, Pink, Cooked 3 ounces 130 11.1 153 13.0
Sturgeon, Mixed
3 ounces 115 11.0 135 12.9
Species, Cooked
Page 111 — 2015-2020 Dietary Guidelines for Americans
Vitamin D Vitamin D
Standard Calories in Calories per
Food in Standard per 100
Portion Size Standard Portion[a] 100 grams[a]
Portion (μg)[a,b] grams (μg)[a,b]
Whitefish, Mixed
3 ounces 92 10.9 108 12.8
Species, Smoked
Mackerel, Pacific
3 ounces 171 9.7 201 11.4
& Jack, Cooked
Salmon, Coho,
3 ounces 118 9.6 139 11.3
Wild, Cooked
Mushrooms, Portabella,
Exposed to Ultraviolet ½ cup 18 7.9 29 13.1
Light, Grilled
Tuna, Light, Canned
3 ounces 168 5.7 198 6.7
in Oil, Drained
Halibut, Atlantic &
3 ounces 94 4.9 111 5.8
Pacific, Cooked
Herring, Atlantic, Cooked 3 ounces 173 4.6 203 5.4
Sardine, Canned
3 ounces 177 4.1 208 4.8
in Oil, Drained
Rockfish, Pacific, Mixed
3 ounces 93 3.9 109 4.6
Species, Cooked
Whole Milk[c] 1 cup 149 3.2 61 1.3
Whole Chocolate Milk[c] 1 cup 208 3.2 83 1.3
Tilapia, Cooked 3 ounces 109 3.1 128 3.7
Flatfish (Flounder &
3 ounces 73 3.0 86 3.5
Sole), Cooked
Reduced Fat Chocolate
1 cup 190 3.0 76 1.2
Milk (2%)[c]
2015-2020 Dietary Guidelines for Americans — Page 112
Table A12-1. (continued...)
Vitamin D: Food Sources Ranked by Amounts of Vitamin D
& Energy per Standard Food Portions & per 100 Grams of Foods
Calories in Vitamin D Vitamin D
Standard Calories per
Food Standard in Standard per 100
Portion Size 100 grams[a]
Portion[a] Portion (μg)[a,b] grams (μg)[a,b]
Yogurt (Various
8 ounces 98-254 2.0-3.0 43-112 0.9-1.3
Types & Flavors)[c]
Milk (Non-Fat, 1% & 2%)[c] 1 cup 83-122 2.9 34-50 1.2
Soymilk[c] 1 cup 109 2.9 45 1.2
Low-Fat Chocolate
1 cup 178 2.8 71 1.1
Milk (1%)[c]
Fortified Ready-to-Eat
-1¼ cup 74-247 0.2-2.5 248-443 0.8-8.6
Cereals (Various)[c]
Orange Juice, Fortified[c] 1 cup 117 2.5 47 1.0
Almond Milk (All Flavors)[c] 1 cup 91-120 2.4 38-50 1.0
Rice Drink[c] 1 cup 113 2.4 47 1.0
Pork, Cooked (Various Cuts) 3 ounces 122-390 0.2-2.2 143-459 0.2-2.6
Mushrooms, Morel, Raw ½ cup 10 1.7 31 5.1
Margarine (Various)[c] 1 Tbsp 75-100 1.5 533-717 10.7
Mushrooms,
½ cup 10 1.4 38 5.3
Chanterelle, Raw
Egg, Hard-Boiled 1 large 78 1.1 155 2.2
[a] Source: U.S Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard
Reference, Release 27. Available at: http://www.ars.usda.gov/nutrientdata.
[b] 1 μg of vitamin D is equivalent to 40 IU.
[c] Vitamin D fortified.
Page 113 — 2015-2020 Dietary Guidelines for Americans
Appendix 13.
Food Sources of Dietary Fiber
Table A13-1.
Dietary Fiber: Food Sources Ranked by Amounts of Dietary Fiber
& Energy per Standard Food Portions & per 100 Grams of Foods
Calories in Dietary Fiber
Standard Calories per Dietary Fiber per
Food Standard in Standard
Portion Size 100 grams[a] 100 grams (g)[a]
Portion[a] Portion (g)[a]
High Fiber Bran
½-¾ cup 60-81 9.1-14.3 200-260 29.3-47.5
Ready-to-Eat Cereal
Navy Beans, Cooked ½ cup 127 9.6 140 10.5
Small White
½ cup 127 9.3 142 10.4
Beans, Cooked
Yellow Beans, Cooked ½ cup 127 9.2 144 10.4
Shredded Wheat Ready-
1-1¼ cup 155-220 5.0-9.0 321-373 9.6-15.0
to-Eat Cereal (Various)
Cranberry (Roman)
½ cup 120 8.9 136 10.0
Beans, Cooked
Adzuki Beans, Cooked ½ cup 147 8.4 128 7.3
French Beans, Cooked ½ cup 114 8.3 129 9.4
Split Peas, Cooked ½ cup 114 8.1 116 8.3
Chickpeas, Canned ½ cup 176 8.1 139 6.4
Lentils, Cooked ½ cup 115 7.8 116 7.9
2015-2020 Dietary Guidelines for Americans — Page 114
Table A13-1. (continued...)
Dietary Fiber: Food Sources Ranked by Amounts of Dietary Fiber
& Energy per Standard Food Portions & per 100 Grams of Foods
Calories in Dietary Fiber
Standard Calories per Dietary Fiber per
Food Standard in Standard
Portion Size 100 grams[a] 100 grams (g)[a]
Portion[a] Portion (g)[a]]
Pinto Beans, Cooked ½ cup 122 7.7 143 9.0
Black Turtle
½ cup 120 7.7 130 8.3
Beans, Cooked
Mung Beans, Cooked ½ cup 106 7.7 105 7.6
Black Beans, Cooked ½ cup 114 7.5 132 8.7
Artichoke, Globe or
½ cup 45 7.2 53 8.6
French, Cooked
Lima Beans, Cooked ½ cup 108 6.6 115 7.0
Great Northern
½ cup 149 6.4 114 4.9
Beans, Canned
White Beans, Canned ½ cup 149 6.3 114 4.8
Kidney Beans, All
½ cup 112 5.7 127 6.4
Types, Cooked
Pigeon Peas, Cooked ½ cup 102 5.6 121 6.7
Cowpeas, Cooked ½ cup 99 5.6 116 6.5
Wheat Bran Flakes Ready-
¾ cup 90-98 4.9-5.5 310-328 16.9-18.3
to-Eat Cereal (Various)
Pear, Raw 1 medium 101 5.5 57 3.1
Pumpkin Seeds,
1 ounce 126 5.2 446 18.4
Whole, Roasted
Page 115 — 2015-2020 Dietary Guidelines for Americans
Calories in Dietary Fiber
Standard Calories per Dietary Fiber per
Food Standard in Standard
Portion Size 100 grams[a] 100 grams (g)[a]
Portion[a] Portion (g)[a]
Baked Beans,
½ cup 119 5.2 94 4.1
Canned, Plain
Soybeans, Cooked ½ cup 149 5.2 173 6.0
Plain Rye Wafer Crackers 2 wafers 73 5.0 334 22.9
Avocado ½ cup 120 5.0 160 6.7
Broadbeans (Fava
½ cup 94 4.6 110 5.4
Beans), Cooked
Pink Beans, Cooked ½ cup 126 4.5 149 5.3
Apple, with Skin 1 medium 95 4.4 52 2.4
Green Peas, Cooked
½ cup 59-67 3.5-4.4 69-84 4.1-5.5
(Fresh, Frozen, Canned)
Refried Beans, Canned ½ cup 107 4.4 90 3.7
Chia Seeds, Dried 1 Tbsp 58 4.1 486 34.4
Bulgur, Cooked ½ cup 76 4.1 83 4.5
Mixed Vegetables,
½ cup 59 4.0 65 4.4
Cooked from Frozen
Raspberries ½ cup 32 4.0 52 6.5
Blackberries ½ cup 31 3.8 43 5.3
Collards, Cooked ½ cup 32 3.8 33 4.0
Soybeans, Green, Cooked ½ cup 127 3.8 141 4.2
Prunes, Stewed ½ cup 133 3.8 107 3.1
2015-2020 Dietary Guidelines for Americans — Page 116
Table A13-1. (continued...)
Dietary Fiber: Food Sources Ranked by Amounts of Dietary Fiber
& Energy per Standard Food Portions & per 100 Grams of Foods
Calories in Dietary Fiber
Standard Calories per Dietary Fiber per
Food Standard in Standard
Portion Size 100 grams[a] 100 grams (g)[a]
Portion[a] Portion (g)[a]]
Sweet Potato,
1 medium 103 3.8 90 3.3
Baked in Skin
Figs, Dried ¼ cup 93 3.7 249 9.8
Pumpkin, Canned ½ cup 42 3.6 34 2.9
Potato, Baked, with Skin 1 medium 163 3.6 94 2.1
Popcorn, Air-Popped 3 cups 93 3.5 387 14.5
Almonds 1 ounce 164 3.5 579 12.5
Pears, Dried ¼ cup 118 3.4 262 7.5
Whole Wheat
½ cup 87 3.2 124 4.5
Spaghetti, Cooked
Parsnips, Cooked ½ cup 55 3.1 71 4.0
Sunflower Seed
1 ounce 165 3.1 582 11.1
Kernels, Dry Roasted
Orange 1 medium 69 3.1 49 2.2
Banana 1 medium 105 3.1 89 2.6
Guava 1 fruit 37 3.0 68 5.4
Oat Bran Muffin 1 small 178 3.0 270 4.6
Pearled Barley, Cooked ½ cup 97 3.0 123 3.8
Page 117 — 2015-2020 Dietary Guidelines for Americans
Calories in Dietary Fiber
Standard Calories per Dietary Fiber per
Food Standard in Standard
Portion Size 100 grams[a] 100 grams (g)[a]
Portion[a] Portion (g)[a]
Winter Squash, Cooked ½ cup 38 2.9 37 2.8
Dates ¼ cup 104 2.9 282 8.0
Pistachios, Dry Roasted 1 ounce 161 2.8 567 9.9
Pecans, Oil Roasted 1 ounce 203 2.7 715 9.5
Hazelnuts or Filberts 1 ounce 178 2.7 628 9.7
Peanuts, Oil Roasted 1 ounce 170 2.7 599 9.4
Whole Wheat
1 ounce 92 2.7 326 9.6
Paratha Bread
Quinoa, Cooked ½ cup 111 2.6 120 2.8
[a] Source: U.S Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. 2014. USDA National Nutrient Database for Standard Reference,
Release 27. Available at: http://www.ars.usda.gov/nutrientdata.
2015-2020 Dietary Guidelines for Americans — Page 118
