Medical Disclaimer
Disclaimer: The information provided on this site is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content, including text, graphics, images, and information, contained on or available through this website, is for general informational purposes only. This information is not intended to discourage or dissuade the reader from adhering to the guidance of their physician.
​
If you have any questions regarding the information presented on this site or its applicability to your specific medical profile, it is strongly recommended that you seek consultation with a qualified holistic physician.
​
Pregnant or nursing readers are advised to consult their healthcare provider before initiating any nutritional or lifestyle programs suggested in the provided content.
​
It is crucial for readers not to discontinue any medications or prescriptions without the advice and supervision of their healthcare provider. We aim to empower our readers with valuable insights that can potentially contribute to their well-being. Our articles are crafted to provide cost-effective information, offering an alternative resource that may save individuals money compared to traditional appointments, while emphasizing the importance of consulting healthcare professionals for personalized guidance.
All mineral amounts are in milligrams below
Breads, Rolls, Etc
Amount
sodium
potass.
calories
mag.
calcium
White Bread
1 slice
142
29
76
0
32
Rye Bread
1 slice
139
36
61
0
20
Whole Wheat Bread
1 slice
132
68
61
0
20
Biscuit
1 (2"dia.)
185
18
104
0
0
Cornbread
2 1/2 sq.
263
61
178
0
133
Pancake
1 (6" dia.)
412
112
164
16
60
Waffle
1 (7" dia.)
515
146
206
13
143
Graham Cracker
2(2 1/2" sq.)
95
55
55
14
12
Brown Rice
1 c + salt
550
137
236
86
20
White Rice
1 c + salt
767
57
223
26
24
Bran Flakes
1 cup
207
137
106
108
26
Corn Flakes
1 cup
251
30
92
16
6
Oatmeal
1 c (cooked)
523
146
132
57
22.5
Pufffed Rice
1 cup
148
33
140
0
10
Wheat Flakes
1 cup
310
81
106
108
100
Wheat Flour
1 cup
130
0
499
0
0
*Egg Noodles
1 cup
3
70
200
31
19
*Macaroni
1 cup
1
103
192
20
8
*Spaghetti
1 cup
1
103
192
0
0
Beverages
Amount
sodium
potass.
calories
mag.
calcium
Coffee, Instant
1 Tblspn
3
87
3
*80
*50
Coffee, Regular
1 cup
2
65
2
10
3
Beer
12 oz
25
90
150
46
36
Gin, Rum, Vodka
1 oz (80 proof)
0
1
65
0
0
Sweets
Amount
sodium
potass.
calories
mag.
calcium
Angel Food Cake
1/6 cake
340
106
322
0
88
Brownie
small
50
38
97
0
0
Chocolate Bittersweet
1 oz
1
174
135
30
6
Chocolate, cupcake
1 piece
74
35
92
0
0
Chocolate chip cookies
10 (2.5" dia.)
421
141
495
0
32
Chocolate Syrup
1 oz
20
106
92
24
3
Gelatin, sweet
3 oz
270
0
315
0
1
Honey
1 Tblspn
1
11
64
0
1
Jelly
1 Tblspn
3
14
49
trace
4
Sherbert, Orange
1 cup
19
42
259
16
104
Sponge Cake
1/6 cake
220
114
196
0
42
Sugar, Brown
1 cup
44
499
541
0
187
Sugar, White
1 cup
2
6
770
trace
trace
Sugar, powdered
1 cup
1
4
462
trace
0
Fruits
Amount
sodium
potass.
calories
mag.
calcium
Apple
1 (2 1/2" dia.)
1
116
61
6
10
Apricots, Fresh
3 medium
1
301
55
8
15
Apricots, Dried
5 lg halves
6
235
62
11
10
Banana
1 medium
1
440
101
33
7
Blackberries
1cup
1
245
84
28
46
Cantalope
1/2 (5" dia.)
33
682
82
28
28
Cherries, Sweet
10 count
1
129
47
8
10
Dates
10 count
1
518
219
29
27
Figs
1 piece
1
126
52
8
18
Grapefruit
half
1
132
40
10
13
Grapes
1 cup
3
160
70
3
9
Honeydew Melon
half (6 1/2" dia.)
90
1881
247
9
8
Orange
1 medium
1
290
66
15
56
Peach
1 (2 3/4" dia.)
2
308
58
6
5
Pear
1 (2 1/2" dia.)
3
213
100
5
10
Pineapple
1 cup
2
226
81
22
12
Plum
1 (1"dia. )
0
30
7
<1
1
Prune, Dried
10 medium
5
448
164
51
58
Raisins
1 tablespoon
2
69
26
3
5
Raspberries
1 cup
1
267
98
22
28
Strawberries
1 cup
1
244
55
16
22
Tangerine
1 (2 3/8" dia.)
2
108
39
10
12
Watermelon
1 cup
2
160
42
18
14
Avocado
1 medium
21
1097
324
70
19
Fresh Vegetables
Amount
sodium
potass.
calories
mag.
calcium
Asparagus
1 cup
3
375
35
22
30
Beans, Lima
1 cup
3
1008
191
126
54
Beets
1 cup
81
452
58
28
22
Broccoli
1 cup
34
868
72
38
72
Carrot
1 medium
34
246
30
11
19
Celery
1 stalk
50
136
7
4
16
Corn, Sweet (no butter, no salt)
1 ear
0
131
70
34
2
Cucumber
1 large
18
481
45
33
42
Eggplant
1 cup
2
300
38
10
30
Lettuce, iceberg
1 head (6" dia.)
48
943
70
48
102
Onion
1 cup
17
267
65
16
32
Peas
1 cup
3
458
122
34
62
Potato, Baked
1 medium
6
782
145
55
20
Potato, Boiled
1 medium
4
556
104
30
7
Radishes
10 large
15
261
14
4
9
Spinach
1 cup
39
259
14
158
244
Sweet Potato
1 medium
15
367
272
32
70
Tomato
1 medium
4
300
27
13
6
Watercress
1 cup
18
99
7
8
40
Canned Vegetables
Amount
sodium
potass.
calories
mag.
calcium
Asparagus
14 1/2 oz can
970
682
74
22
34
Beans, Green
8 oz can
536
216
41
18
36
Beans, Lima
8 oz can
1070
1007
322
94
50
Beets
8 oz can
535
379
77
40
34
Carrots
8 oz can
535
272
64
22
62
Corn, Creamed
8 oz can
585
241
203
44
8
Peas
8 oz can
569
231
159
22
44
Spinach
8 oz can
519
550
42
132
144
*Tomatoes
8 oz can
Amount
sodium
potas.
calories
mag
calcium
Dairy Products
American Cheese
1 oz.
322
23
105
6
124
Blue Cheese Dressing
1 Tblspn
164
6
76
0
0
Cheddar Cheese
1 oz.
147
17
84
8
204
Cream Cheese
1 oz.
80
25
110
2
23
Cottage Cheese
1 cup
580
144
172
14
154
Parmesan Cheese
1 oz.
208
42
111
14
390
Swiss Cheese
1 oz.
70
29
105
10
272
Butter (salted)
1 stick
1119
26
812
2
27
Butter (unsalted)
1 stick
<1
<1
812
2
27
Buttermilk (cultured)
1 cup
319
343
*88
27
285
Skim Milk
1 cup
127
355
*88
28
302
Whole Milk
1 cup
122
351
159
33
291
Evaporated Milk
1 cup
297
764
345
60
658
Heavy Cream
1 Tblspn
5
13
53
1
10
Ice Cream (no salt)
1 cup
84
241
257
9
88
Hot Chocolate
1 cup
120
370
238
24
93
Hot Cocoa
1 cup
128
363
243
0
0
Egg Yolk
1 medium
8
15
52
1
23
Egg white
1 medium
42
40
15
4
2
Egg Broiled
1 medium
54
57
72
5
25
Yogurt, Plain
1 cup
115
323
152
26
274
Meat and Poultry
Amount
sodium
potas.
calories
mag.
calcium
(Beef)
Corned Beef Hash
1 cup
1188
440
398
14
9
Frankfurter
1 medium
627
125
176
6
7
Heart
1 oz
29
66
53
0
0
Hamburger
2.9 oz
49
221
235
5
2
Liver
3 oz
156
323
195
0
0
Rib Roast
6-9 ribs
149
680
1342
22
11
Flank Steak
3 oz
45
207
167
26
7
Porterhouse Steak
11 oz
155
680
1400
28
9
Sirloin Steak
11 oz
173
793
1192
32
12
T-Bone Steak
11 oz
152
660
1431
28
9
(Lamb)
Chop
1 medium
51
234
341
27
28
Roast
3 oz
60
273
158
36
16
(Pork)
Bacon
1 slice
123
29
72
<2
<1
Chops
3 oz
47
214
300
15
6
Ham, baked
3 oz
770
241
159
18
5
Roast
3 oz
698
218
281
0
0
Spareribs
2 pieces
65
299
792
0
0
(Veal)
Loin cut
3 oz
60
570
220
9
10
Roast
3 oz
57
259
229
21
23
(Chicken)
Broiled
4 oz
75
310
154
28
19
*Light Meat
4 oz
60
240
120
25
18
*Dark Meat
4 oz
45
100
180
27
19
(Turkey)
White Meat
4 oz
70
349
150
29
29
Dark Meat
4 oz
42
169
87
26
26
(Fresh, Fish & Seafood)
Bass, striped
3 oz
0
0
168
69
27
Clams
4 clams
144
218
56
52
12
Cod
3 oz
93
345
144
16
36
Crab
1 cup
0
0
144
78
0
Flounder
3 oz
201
498
171
15
27
Haddock
3 oz
150
297
141
27
33
Halibut
3 oz
114
447
144
37
72
Lobster
1 cup
305
261
138
138
80
Mackerel
3 oz
0
0
201
9
63
Oysters
3 small
21
34
19
39
45
Salmon
3 oz
99
378
156
180
29
Shrimp
3 oz
159
195
192
45
30
