- Almonds – 3.5 oz = 3mg
- Asparagus – 1 cup, cooked = 1.1mg
- Broccoli – 1 cup, cooked = 0.7mg
- Brown rice – one-half cup, cooked = 0.6mg
- Cashews – 3.5 oz = 6mg
- Corn – 1 cup, cooked = 0.7mg
- Dark chocolate – 3.5 oz = 3.3mg
- Lentils – 1 cup, cooked = 1.2mg
- Lima beans – 1 cup, cooked = 1.3mg
- Mushrooms (Shiitake) – 1 cup, cooked = 1.9mg
- Oats – one-half cup, cooked = 0.9mg
- Okra – 1 cup, cooked = 0.7mg
- Peanuts – 3.5 oz = 3.3mg
- Peas – 1 cup, cooked = 1.9mg
- Pecans – 3.5 oz = 5mg
- Pumpkin seeds – 3.5 oz = 8mg
- Quinoa – 3.5 oz = 3.1mg
- Spinach – 1 cup, cooked = 1.4mg
- Sunflower seeds – 3.5 oz = 5mg