Food

Serving

Calcium mg

Magnesium mg

Potassium mg

Banana

8 oz. (one)

11

95

770

Buckwheat flour

8 oz. serving

49

301

692

Raisins

3 oz. serving

40

24 

580

Spinach

4 oz. serving

111

67

557

Pumpkin

8 oz. serving

60

56 

500

Almonds

2 oz serving

140

156

500

Tomato

6 oz. (one)

5

19

491

Soybeans -cooked

4 oz serving

130

54

485

Broccoli

4 oz. serving

108

37

478

Orange juice, fortified

8 oz. glass

300

27

467

Milk, skim

8 oz glass

302

33

382

Beans-dried, cooked

4 oz serving

49

50

373

Yams

8 oz. serving

20

56

340

Potato

8 oz. serving

30

57

334

Cashews

2 oz serving

26

148

320

Corn

4 oz. serving

26

43

314

Yogurt, low fat

8 oz. cup

314

25

300

Oatmeal

8 oz. serving

42

112

293

Cabbage

4 oz. serving

51

19

273

Salmon

3 oz. serving

167

25

272

Green barley essence

1 teaspoon

33

68

264

Cornmeal

8 oz. serving

5

56

242

Brazil Nuts

2 oz serving

53

128

220

Peanut butter

32 gm (2 tbsp)

10

 49

210

Prunes

1 oz. (one)

10

 10

210

Tuna

3 oz serving

9

23

201

Cheese

1 oz. slice

174

15

198

Peach

6 oz. (one)

9

 12

196

Lettuce, green, leaf

2 oz. leaf

12

6

159

Celery

2 oz. stick

21

6

158

Sardines

4 oz serving

107

15

151

Tofu

4 oz. serving

430

37

150

Ice cream

4 oz. serving

100

12

150

Peas

4 oz. serving

29

12

150

Grapes

5 oz. serving

10

 8

140

Pineapple

6 oz. slice

15

14 

138

Green beans

2 oz. serving

25

14 

110

Asparagus

2 oz. serving

10

16

110

Apple

8 oz. (one)

11

9 

195

Apricot

2 oz (one)

5

4 

100

Rice

8 oz. serving

2

9

86

Onion

2 oz. slice

23

5

78

Strawberries

4 oz. serving

12

10

110