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