1. Spinach, cooked – 157 mg
2. Cocoa powder, unsweetened – 127 mg
3. Pumpkin seeds – 92 mg
4. Almonds – 80 mg
5. Cashews – 75 mg
6. Flaxseeds – 69 mg
7. Brazil nuts – 68 mg
8. Mackerel – 66 mg
9. Black beans – 60 mg
10. Halibut – 58 mg
11. Avocado – 58 mg
12. Peanuts – 50 mg
13. Quinoa – 48 mg
14. Tempeh – 47 mg
15. Tuna – 45 mg
16. Rye – 41 mg
17. Kidney beans – 40 mg
18. Sardines – 38 mg
19. Figs – 37 mg
20. Oats – 36 mg
21. Swiss chard – 35 mg
22. Brown rice – 34 mg
23. Navy beans – 33 mg
24. Molasses – 32 mg
25. Sunflower seeds – 32 mg
26. White beans – 32 mg
27. Shrimp – 30 mg
28. Sweet potatoes – 29 mg
29. Soybeans – 29 mg
30. Lentils – 29 mg
31. Tofu – 28 mg
32. Spinach, raw – 27 mg
33. Chia seeds – 27 mg
34. Yogurt – 25 mg
35. Bananas – 23 mg
36. Salmon – 23 mg
37. Beef – 22 mg
38. Broccoli – 21 mg
39. Apricots – 21 mg
40. Oranges – 19 mg
41. Milk – 19 mg
42. Chicken – 18 mg