*List sorted by Potassium (Return to Categorized Display)

Since lesser amounts of sodium are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.Flavonoids are a class of phytochemicals. Although there are many other beneficial plant chemicals, only Flavonoids are presented here because their data is most complete. See the References page for further details.Since lesser amounts of saturated fat are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.Since lesser amounts of cholesterol are healthier, this number is subtracted from the Nutrient Needs Met average instead of added.
Spinach, cooked835%561%251%1183%1725%2440%696%862%406%826%1681%4517%237%1136%751%1866%304%252%1619%3174%0%6509%1206%47691%-16%3%50%0%
Broccoli, raw612%361%300%276%239%398%555%395%129%301%320%686%267%6996%380%626%268%674%792%926%0%261%306%6641%315%10%3%12%0%
Kale, cooked571%295%309%514%357%415%286%347%110%214%1238%1651%117%3905%344%455%255%70%758%232%0%6949%405%64841%935%17%10%74%0%
Red Bell Pepper, raw615%166%357%54%184%298%286%345%10%240%145%479%14%19487%378%594%538%488%1722%346%0%1725%810%419%28%20%2%65%0%
Cantaloupe212%107%369%53%69%228%126%334%63%132%268%134%43%2878%219%102%308%124%326%309%0%1420%20%163%-14%1%26%0%
Carrots, raw546%99%359%161%81%189%244%332%224%146%244%388%9%384%293%257%343%266%518%232%0%5861%215%715%2%8%3%31%0%
Papaya369%68%387%123%28%165%37%280%10%45%91%31%56%4226%126%149%124%224%75%487%0%403%250%148%-10%9%9%0%
Sweetpotato, cooked293%97%354%84%85%194%171%225%53%89%398%614%8%581%216%214%236%393%489%33%0%3051%105%57%-5%0%11%0%
Strawberries500%91%369%100%146%262%214%203%4%109%333%1340%45%4900%136%125%172%156%226%375%0%9%121%153%5271%4%12%52%0%
Milk, nonfat0%424%213%703%13%203%824%202%198%286%70%6%218%76%187%727%36%376%176%71%905%16%15%-0%30%12%2%38%
Yogurt, plain, skim0%445%211%711%18%219%801%194%183%433%60%10%234%43%156%760%32%458%146%107%908%10%0%8%0%19%8%1%24%
Soybeans, raw179%381%112%133%419%434%484%184%1%294%886%672%156%38%382%380%56%76%139%451%0%0%27%251%326%62%95%291%0%
Adzuki Beans, cooked456%255%298%44%174%262%375%177%8%346%517%497%34%0%163%91%80%134%115%473%0%0%---3%--0%
Bananas234%53%395%11%32%196%71%171%1%42%195%337%41%261%63%149%107%150%634%112%0%10%15%12%43%11%3%9%0%
Oranges409%87%385%170%24%137%85%164%0%37%213%59%39%3018%337%155%86%213%196%319%0%67%51%0%1067%3%4%6%0%
Blackberries986%141%344%135%160%300%146%160%3%308%853%1669%34%1302%85%110%215%257%107%291%0%73%363%1023%1148%3%10%70%0%
Crayfish, wild, cooked0%889%0%146%112%260%941%154%153%537%1856%707%1627%29%111%188%397%283%143%268%2185%52%244%3%0%20%27%48%1081%
Onions, raw267%95%370%105%50%154%184%146%10%95%201%349%43%406%208%108%28%116%538%226%0%0%6%21%418%6%5%16%0%
Kidney Beans, cooked466%297%276%44%257%229%319%135%2%211%423%417%34%25%229%83%65%69%145%512%0%0%91%58%18%5%3%23%0%
Pinto Beans, cooked503%274%282%64%162%226%294%130%1%171%340%352%158%15%245%79%32%59%246%601%0%0%88%54%210%7%7%14%0%
Yellowtail, cooked0%690%0%31%37%131%307%122%36%90%69%11%910%41%170%50%666%146%152%11%557%47%--0%---253%
Lentils, sprouted cooked-379%324%28%341%224%433%120%13%396%741%552%22%333%396%162%170%226%250%332%0%6%---5%8%21%0%
Navy Beans, cooked600%256%286%99%187%244%294%118%0%184%333%418%75%-308%86%66%76%152%500%-0%1%10%-4%6%25%0%
Black Beans, cooked527%292%276%41%177%342%303%114%1%212%352%374%33%0%336%81%55%73%80%564%0%0%--8%9%3%19%0%
Sea Bass, cooked0%829%0%21%33%276%571%113%94%105%43%18%1372%0%191%220%219%281%571%24%202%147%--0%48%40%83%285%
Milk, whole0%233%116%377%6%108%433%101%89%167%41%6%224%0%133%555%25%241%92%42%611%133%13%7%0%280%122%35%111%
Deer0%831%0%9%314%98%409%90%46%435%422%32%297%0%207%690%607%----0%--0%71%50%42%473%
Catfish, farmed, cooked0%535%0%12%60%110%461%90%70%173%178%15%347%14%502%87%236%162%165%23%1535%28%--0%106%246%98%281%
Apples369%22%409%23%26%62%60%88%3%19%115%75%0%236%59%91%25%47%121%29%0%16%46%94%1826%5%1%11%0%
Quinoa126%152%283%32%275%362%313%84%7%221%487%671%-0%96%193%112%112%92%66%0%0%---14%37%67%0%
Rabbit0%830%0%21%311%116%396%84%35%344%226%-319%0%21%74%528%-302%23%3136%0%32%19%0%55%49%42%474%
Tuna, canned0%802%0%22%84%166%484%79%393%94%68%16%1866%0%11%63%647%39%261%8%762%13%89%43%0%56%55%93%219%
Shrimp, cooked0%918%0%79%347%222%395%78%302%394%433%38%1455%59%57%59%374%137%197%20%1254%196%186%0%0%26%18%48%1313%
Pistachio Nuts144%163%74%39%82%136%243%78%2%101%516%248%59%11%267%50%36%36%343%44%0%7%45%51%475%88%382%262%0%
Turkey, skinless0%750%0%29%116%99%358%75%55%456%123%14%787%0%66%195%457%222%416%21%181%0%26%48%0%87%55%90%298%
Ham0%399%36%8%51%57%246%75%985%269%74%-352%0%638%206%308%-299%3%426%0%17%0%0%171%245%75%219%
Salmon, wild, cooked0%550%0%6%28%93%365%74%41%59%69%10%636%0%181%144%441%130%156%12%2238%83%--0%80%221%120%269%
Cream Cheese, nonfat0%653%93%385%21%94%1292%72%757%229%116%58%186%0%95%326%24%81%80%193%477%830%1%2%0%84%31%7%56%
Pumpkin Seeds58%197%51%16%307%638%620%63%4%345%570%620%38%9%71%108%46%25%64%54%0%10%0%211%-144%237%415%0%
Lamb, leg0%510%0%9%98%72%251%62%39%518%116%12%475%0%81%218%416%124%109%49%989%0%9%-0%204%212%42%267%
Frozen Yogurt0%107%228%175%20%55%226%55%71%64%55%8%74%13%41%250%25%158%76%18%148%103%9%4%0%189%88%14%8%
Almonds163%160%53%86%83%307%234%54%0%145%427%487%18%0%76%255%97%24%35%25%0%0%597%0%364%60%501%227%0%
Sunflower Seeds147%174%51%41%132%401%353%51%1%222%683%394%380%7%730%80%113%473%208%199%0%2%807%11%-82%150%618%0%
Goose0%359%0%9%103%47%253%46%31%215%192%8%260%0%46%193%195%201%187%3%112%20%76%37%0%203%303%89%199%
Hazelnuts (filberts)124%104%41%36%83%167%132%46%0%98%610%1093%14%27%186%33%41%58%138%90%0%0%319%50%911%64%655%136%0%
Ground Beef0%378%0%8%83%46%160%44%36%479%51%6%277%0%32%129%267%54%142%16%730%0%17%9%0%247%275%28%222%
Chicken0%568%0%14%57%73%257%44%45%139%53%9%395%0%49%97%716%167%360%7%120%42%--0%124%173%112%252%
Brazil Nuts91%95%29%49%41%370%316%43%1%155%590%207%10626%3%171%10%6%11%24%17%0%0%116%0%-208%337%337%0%
Amaranth199%168%272%82%225%459%348%42%7%213%462%671%-30%39%101%49%112%92%66%0%0%---40%35%83%0%
Steak, beef tenderloin0%309%0%5%102%43%172%42%22%299%81%5%253%0%44%142%128%30%116%11%615%0%--0%275%291%33%173%
Buckwheat235%160%333%15%97%358%217%41%6%166%353%487%87%0%79%77%146%156%129%76%0%0%13%46%20%13%18%22%0%
Cornish Game Hen0%372%0%10%39%45%160%40%33%143%52%6%217%5%47%139%324%91%182%4%90%35%18%21%0%175%277%149%336%
Oats216%179%264%25%120%246%345%38%2%194%194%1032%468%0%317%58%29%127%49%32%0%0%21%113%-23%46%65%0%
Italian Sausage, pork2%242%19%12%46%34%141%38%468%174%52%-233%1%329%123%173%-148%7%315%8%10%22%0%250%313%103%110%
Egg, hard-boiled0%353%11%65%85%42%317%35%107%169%19%19%723%0%77%602%6%361%120%142%597%312%89%4%0%190%237%98%1824%
Whole Wheat434%161%344%24%129%249%138%35%8%172%201%815%26%0%125%61%172%166%154%108%0%0%2%13%-5%3%13%0%
Sesame Seeds165%135%63%340%282%395%314%35%3%338%1583%477%36%0%251%78%113%3%212%85%0%0%6%0%-109%295%409%0%
Pork, spareribs0%318%0%24%52%39%188%34%31%290%79%4%343%0%187%175%197%76%136%5%227%2%11%0%0%252%306%74%203%
Rye349%192%320%20%89%233%319%34%2%278%299%889%383%0%172%136%182%174%135%90%0%1%51%39%-8%8%36%0%
Sour Cream0%64%31%108%3%33%113%29%33%32%20%2%37%11%30%127%4%67%12%26%117%236%37%10%0%549%255%39%137%
Ice cream, vanilla0%61%138%94%15%29%120%27%33%47%7%2%51%0%30%122%5%74%28%16%131%209%27%12%0%374%161%29%246%
Duck0%245%0%7%89%31%132%26%23%138%150%6%216%0%94%145%205%130%82%9%74%53%28%34%0%259%345%116%166%
Candy Bar, milky way32%46%261%61%20%52%97%24%76%42%79%62%48%6%15%95%12%28%18%7%63%12%39%20%90%166%128%15%22%
Candies, caramels0%52%310%72%4%29%85%24%86%29%10%3%17%3%49%122%6%65%23%5%65%9%16%10%-58%36%98%12%
Hot Dog, beef0%148%19%8%51%27%139%20%461%186%124%28%90%0%22%81%103%30%41%8%434%0%8%12%0%319%391%39%107%
American cheese0%257%7%294%6%46%391%19%529%189%9%2%140%0%13%171%3%51%29%11%156%194%10%16%0%473%215%28%167%
Muffin, blueberry75%86%267%41%65%37%203%19%215%44%59%176%147%11%92%79%57%48%12%208%174%24%40%43%-45%64%97%72%
Bread, french88%140%291%55%103%64%109%18%296%79%155%206%418%0%345%218%248%56%24%420%0%0%15%8%-21%40%27%0%
Cheddar Cheese, low-fat0%612%17%480%27%60%799%16%472%263%27%4%305%0%13%232%4%42%40%32%236%99%5%8%0%226%108%14%81%
Bagel67%166%299%13%55%68%100%16%259%80%132%218%-0%108%34%91%53%29%40%0%0%---7%4%27%0%
Brown Rice130%101%318%18%42%250%214%16%6%142%200%906%321%0%157%41%197%103%201%18%0%0%4%12%-15%27%31%0%
Cottage Cheese, nonfat0%883%33%75%30%30%350%16%20%138%73%4%462%0%53%304%26%77%148%88%814%30%0%0%0%29%12%2%55%
Cracker, saltine56%94%255%32%146%33%67%15%334%48%155%170%88%0%40%191%175%82%33%251%0%0%31%42%-35%147%31%0%
Cream cheese0%94%12%46%38%11%85%15%113%39%10%1%25%0%9%103%4%31%21%19%100%300%11%18%0%567%254%39%210%
Mozzarella, low-fat0%415%17%616%10%58%521%14%325%272%22%4%206%0%13%217%6%12%42%18%269%143%7%14%0%359%160%20%168%
Cookie, chocolate chip42%49%214%10%23%42%64%12%87%33%98%104%-0%22%23%14%19%18%9%2%0%--79%140%219%53%0%
Mozzarella cheese0%321%11%337%16%43%337%11%279%243%8%11%206%0%18%172%5%19%19%12%633%170%8%17%0%395%197%27%176%
Rice, white-79%340%2%125%40%73%9%0%77%123%305%210%0%229%22%164%122%70%381%0%0%---4%4%4%0%
Cake, yellow with vanilla fros6%41%243%33%32%10%110%6%123%17%20%28%54%0%49%34%19%38%11%54%34%15%---57%148%148%98%
Jellybeans4%0%384%2%4%3%3%4%18%3%17%10%11%0%2%5%0%1%2%0%0%0%0%0%-0%0%0%0%
Mayonaise0%7%8%5%8%1%11%2%106%6%3%-9%0%0%0%0%12%124%6%30%32%97%131%-149%246%640%35%
Maragarine0%1%4%1%2%1%2%1%124%4%0%-0%0%3%0%0%0%0%1%12%332%118%293%-189%475%352%0%
Butter0%5%0%7%0%2%10%1%107%3%0%0%5%0%1%9%1%6%1%2%20%273%43%22%0%645%264%46%200%
Marshmallows3%25%393%2%8%4%7%1%34%3%68%3%19%0%1%1%4%1%1%2%0%0%0%0%-2%2%2%0%
Canola Oil0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%0%258%307%-72%600%360%0%