Top 15 Foods Highest in Minerals

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Top 15 Foods Highest in Minerals

From calcium to zinc, iron to potassium, minerals keep your bones strong, and perform many essential functions in the body.

We looked through our food lists for 8 different minerals: calcium, copper, iron, potassium, phosphorus, magnesium, selenium, and zinc; and counted how many times each food appeared. We did not look at iodine, as the iodine content of foods is too dependent on soil quality. We also didn't include sodium, as most people should be focusing on avoiding sodium.

The top 15 foods highest in minerals include nuts, beans and lentils, dark leafy greens, fish, seeds, shellfish, mushrooms, whole grains, low-fat dairy, beef and lamb, avocados, tofu, dark chocolate, cheese, and dried fruits.

For more, check the extended list of mineral rich foods, and the most nutritious foods lists.

More Mineral Rich Foods

In addition to those in the top 15, here are more high mineral foods which appeared on the most nutritious foods lists.
Lean PorkHigh in phosphorus, selenium, and zinc
BananasHigh in potassium and magnesium
BroccoliHigh in calcium
Chicken and TurkeyHigh in selenium
LiverHigh in iron
SquashHigh in potassium
Chinese Cabbage (Bok Choy)High in calcium
OkraHigh in calcium
Green Snap BeansHigh in calcium
TempehHigh in calcium
Baked PotatoesHigh in potassium

Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central
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