Recommended Daily Amount =
1300mg, anyone under age 19; 1200mg, anyone over age 70; 1000mg for everyone else
- Almonds – one-half cup = 123mg
- Apricots – 1 cup, sliced = 20mg
- Blackberries – one-half cup = 20mg
- Broccoli – one-half cup = 40mg
- Butternut squash – 1 cup, cubed = 60mg
- Chia seeds – 2 tbsp = 170mg
- Collard greens – 1 cup, boiled = 268mg
- Dark chocolate – 100 g = 73mg
- Dried figs – one-half cup = 35mg
- Edamame – 1 cup = 90mg
- Kale – 1 cup, raw, chopped = 100mg
- Kiwi – one 2” fruit = 20mg
- Okra – 1 cup = 80mg
- Orange juice fortified – see label on product
- Oranges – 1 small = 30mg
- Pineapple – 1 cup, chunks = 20mg
- Pinto beans – one-half cup = 110mg
- Raspberries – 1 cup = 30mg
- Sesame seeds – 1 tbsp = 88mg
- Sunflower seeds – 1 cup, dry roasted = 90mg
- Sweet potatoes – 1 cup, cubed = 40mg
- Tofu – one-half cup = 430mg
- Turnips – 1 cup, cubed = 39mg