| Dairy and Fortified Soy Alternatives |
| Yogurt, plain, nonfat |
8 ounces |
137 |
488 |
| Yogurt, plain, low fat |
8 ounces |
154 |
448 |
| Kefir, plain, low fat |
1 cup |
104 |
317 |
| Milk, low fat (1 %) |
1 cup |
102 |
305 |
| Soy beverage (soy milk), unsweetened |
1 cup |
80 |
301 |
| Yogurt, soy, plain |
8 ounces |
150 |
300 |
| Milk, fat free (skim) |
1 cup |
83 |
298 |
| Buttermilk, low fat |
1 cup |
98 |
284 |
| Yogurt, Greek, plain, low fat |
8 ounces |
166 |
261 |
| Yogurt, Greek, plain, nonfat |
8 ounces |
134 |
250 |
| Cheese, reduced, low, or fat free (various) |
1 1/2 ounces |
~55-155 |
~115-485 |
| Vegetables |
| Lambsquarters, cooked |
1 cup |
58 |
464 |
| Nettles, cooked |
1 cup |
37 |
428 |
| Mustard spinach, cooked |
1 cup |
29 |
284 |
| Amaranth leaves, cooked |
1 cup |
28 |
276 |
| Collard greens, cooked |
1 cup |
63 |
268 |
| Spinach, cooked |
1 cup |
41 |
245 |
| Nopales, cooked |
1 cup |
22 |
244 |
| Taro root (dasheen or yautia), cooked |
1 cup |
60 |
204 |
| Turnip greens, cooked |
1 cup |
29 |
197 |
| Bok choy, cooked |
1 cup |
24 |
185 |
| Jute, cooked |
1 cup |
32 |
184 |
| Kale, cooked |
1 cup |
43 |
177 |
| Mustard greens, cooked |
1 cup |
36 |
165 |
| Beet greens, cooked |
1 cup |
39 |
164 |
| Pak choi, cooked |
1 cup |
20 |
158 |
| Dandelion greens, cooked |
1 cup |
35 |
147 |
| Protein Foodse |
| Tofu, raw, regular, prepared with calcium sulfate |
1/2 cup |
94 |
434 |
| Sardines, canned |
3 ounces |
177 |
325 |
| Salmon, canned, solids with bone |
3 ounces |
118 |
181 |
| Tahini (sesame butter or paste) |
1 tablespoon |
94 |
154 |
| Fruits |
| Grapefruit juice, 100%, fortified |
1 cup |
94 |
350 |
| Orange juice, 100%, fortified |
1 cup |
117 |
349 |
| Other Sources |
| Almond beverage (almond milk), unsweetened, fortified |
1 cup |
36 |
442 |
| Rice beverage (rice milk), unsweetened, fortified |
1 cup |
113 |
283 |