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200 Vegetarian Foods Highest in Histidine

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a Common Serving Size
700mg Histidine = 100% RDI
  1. Firm Tofu
    1086mg (155% RDI) in 1 cup
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  2. Boiled Soybeans (Edamame)
    772mg (110% RDI) in 1 cup
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  3. Boiled Lupin Beans
    735mg (105% RDI) in 1 cup
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  4. Lupin Beans (Cooked)
    735mg (105% RDI) in 1 cup
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  5. Protein Powder Soy Based
    680mg (97% RDI) in 1 scoop
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  6. Uncooked Oats
    632mg (90% RDI) in 1 cup
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  7. Cooked Green Soybeans
    598mg (85% RDI) in 1 cup
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  8. Lowfat Ricotta
    575mg (82% RDI) in 1/2 cup
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  9. Ricotta Cheese
    569mg (81% RDI) in 1/2 cup
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  10. Tofu Prepared With Calcium
    548mg (78% RDI) in 1 cup
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  11. Canned Navy Beans
    542mg (77% RDI) in 1 cup
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  12. Buckwheat (Uncooked)
    525mg (75% RDI) in 1 cup
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  13. Lentils (Cooked)
    503mg (72% RDI) in 1 cup
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  14. Skim Milk
    500mg (71% RDI) in 16oz glass
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  15. Low-fat Milk 1%
    493mg (70% RDI) in 16oz glass
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  16. Low-fat Milk 2%
    488mg (70% RDI) in 16oz glass
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  17. Cooked Large White Beans
    485mg (69% RDI) in 1 cup
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  18. Canned Baked Beans With Beef
    484mg (69% RDI) in 1 cup
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  19. Boiled Red Kidney Beans
    467mg (67% RDI) in 1 cup
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  20. Whole Milk
    464mg (66% RDI) in 16oz glass
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  21. Cranberry Beans (Roman Beans)
    460mg (66% RDI) in 1 cup
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  22. Corn Grits Yellow Regular And Quick Enriched Dry
    456mg (65% RDI) in 1 cup
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  23. Adzuki Beans
    455mg (65% RDI) in 1 cup
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  24. California Red Kidney Beans
    450mg (64% RDI) in 1 cup
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  25. Cooked Small White Beans
    448mg (64% RDI) in 1 cup
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  26. Lima Beans
    447mg (64% RDI) in 1 cup
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  27. High Fat Milk (3.7% Fat)
    434mg (62% RDI) in 16oz glass
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  28. Cooked Catjang Beans
    431mg (62% RDI) in 1 cup
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  29. Cooked Red Kidney Beans
    428mg (61% RDI) in 1 cup
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  30. Granola Homemade
    426mg (61% RDI) in 1 cup
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  31. Black Beans
    425mg (61% RDI) in 1 cup
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  32. Pinto Beans (Cooked)
    422mg (60% RDI) in 1 cup
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  33. Black Turtle Beans
    422mg (60% RDI) in 1 cup
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  34. Kidney Beans
    421mg (60% RDI) in 1 cup
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  35. Canned Chili With Beans
    420mg (60% RDI) in 1 cup
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  36. Mung Beans (Cooked)
    414mg (59% RDI) in 1 cup
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  37. Edamame
    414mg (59% RDI) in 1 cup
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  38. Great Northern Beans
    411mg (59% RDI) in 1 cup
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  39. Black-Eyed Peas (Cowpeas)
    410mg (59% RDI) in 1 cup
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  40. Canned Cranberry Beans
    400mg (57% RDI) in 1 cup
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  41. Chickpeas (Garbanzo Beans) (Cooked)
    400mg (57% RDI) in 1 cup
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  42. Cottage Cheese (Blended With Fruit)
    399mg (57% RDI) in 4 oz
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  43. Split Peas
    398mg (57% RDI) in 1 cup
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  44. Grated Parmesan (Hard)
    393mg (56% RDI) in 1 oz
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  45. Cooked Lima Beans
    393mg (56% RDI) in 1 cup
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  46. Baked Beans
    387mg (55% RDI) in 1 cup
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  47. Oat Bran
    385mg (55% RDI) in 1 cup
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  48. Mungo Beans (Cooked)
    380mg (54% RDI) in 1 cup
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  49. Canned Red Kidney Beans
    379mg (54% RDI) in 1 cup
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  50. Navy Beans
    375mg (54% RDI) in 1 cup
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  51. Canned Kidney Beans
    369mg (53% RDI) in 1 cup
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  52. Cottage Cheese (Blended)
    368mg (53% RDI) in 4 oz
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  53. Canned Mature (White) Lima Beans
    364mg (52% RDI) in 1 cup
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  54. Romano Cheese
    350mg (50% RDI) in 1 oz
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  55. Stirfried Soybean Sprouts
    348mg (50% RDI) in 100 grams
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  56. Non-Fat Yogurt
    348mg (50% RDI) in 1 cup (8 fl oz)
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  57. Lowfat Cottage Cheese (2%)
    346mg (49% RDI) in 4 oz
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  58. Nonfat Cottage Cheese
    342mg (49% RDI) in 4 oz
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  59. Canned Lima Beans
    342mg (49% RDI) in 1 cup
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  60. Canned Baked Beans
    335mg (48% RDI) in 1 cup
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  61. Broad Beans (Fava)
    328mg (47% RDI) in 1 cup
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  62. Veggie Burgers
    326mg (47% RDI) in 1 pattie
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  63. Low-Fat Yogurt
    319mg (46% RDI) in 1 cup (8 fl oz)
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  64. Gruyere Cheese
    317mg (45% RDI) in 1 oz
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  65. Provolone Cheese
    317mg (45% RDI) in 1 oz
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  66. Low Fat Provolone
    317mg (45% RDI) in 1 oz
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  67. Succotash
    309mg (44% RDI) in 1 cup
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  68. Uncooked Yellow Cornmeal
    303mg (43% RDI) in 1 cup
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  69. Uncooked Whole-Grain Cornmeal
    303mg (43% RDI) in 1 cup
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  70. Swiss Cheese
    302mg (43% RDI) in 1 oz
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  71. Dry-roasted Soybeans
    299mg (43% RDI) in 1oz
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  72. Nonfat Vanilla Yogurt
    299mg (43% RDI) in 1 cup (8 fl oz)
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  73. Edam Cheese
    294mg (42% RDI) in 1 oz
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  74. Gouda Cheese
    293mg (42% RDI) in 1 oz
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  75. Processed Swiss Cheese
    286mg (41% RDI) in 1 oz
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  76. Firm Tofu (With Calcium and Magnesium)
    284mg (41% RDI) in 1/2 cup
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  77. Hemp Seeds
    275mg (39% RDI) in 1oz
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  78. Fontina Cheese
    272mg (39% RDI) in 1 oz
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  79. Low Fat Fruit Yogurt (With Vitamin D)
    265mg (38% RDI) in 1 cup (8 fl oz)
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  80. Lowfat Greek Yogurt
    260mg (37% RDI) in 1 container (7 oz)
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  81. Mozzarella (Lowfat)
    259mg (37% RDI) in 1 oz
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  82. Kamut Cooked
    253mg (36% RDI) in 1 cup
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  83. Cooked Lentil Sprouts
    252mg (36% RDI) in 100 grams
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  84. Caraway Cheese
    251mg (36% RDI) in 1 oz
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  85. Lowfat Buttermilk
    245mg (35% RDI) in 1 cup
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  86. Monterey Cheese
    244mg (35% RDI) in 1 oz
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  87. Soybean Sprouts
    244mg (35% RDI) in 1 cup
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  88. Buttermilk
    238mg (34% RDI) in 1 cup
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  89. Colby Cheese
    237mg (34% RDI) in 1 oz
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  90. Hard Goat Cheese
    236mg (34% RDI) in 1 oz
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  91. Muenster Cheese
    235mg (34% RDI) in 1 oz
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  92. Quinoa Cooked
    235mg (34% RDI) in 1 cup
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  93. Brick Cheese
    234mg (33% RDI) in 1 oz
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  94. Chesire Cheese
    233mg (33% RDI) in 1 oz
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  95. Mozzarella (Hard)
    231mg (33% RDI) in 1 oz
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  96. Malted Drink Mix Natural Powder Prepared With Whole Milk
    231mg (33% RDI) in 1 cup (8 fl oz)
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  97. Toasted Wheat Germ
    230mg (33% RDI) in 1 oz
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  98. Butternuts (Dried)
    229mg (33% RDI) in 1 oz
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  99. Soft Tofu
    229mg (33% RDI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
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  100. Grated Parmesan
    229mg (33% RDI) in 1 oz
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  101. Dehydrated Milk
    228mg (33% RDI) in 1/4 cup
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  102. Cold Pack American Cheese
    227mg (32% RDI) in 1 oz
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  103. Lowfat Chocolate Milk
    225mg (32% RDI) in 1 cup
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  104. Lowfat Cheddar Cheese
    223mg (32% RDI) in 1 oz
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  105. Low-sodium Cheddar Cheese
    223mg (32% RDI) in 1 oz
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  106. Oats Regular And Quick Not Fortified Dry
    223mg (32% RDI) in 1 cup
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  107. Cooked Teff
    222mg (32% RDI) in 1 cup
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  108. Dried Pumpkin and Squash Seeds
    222mg (32% RDI) in 1 oz
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  109. Roasted Squash and Pumpkin Seeds (Unsalted)
    219mg (31% RDI) in 1 oz
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  110. Roasted Squash and Pumpkin Seeds (Salted)
    219mg (31% RDI) in 1 oz
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  111. Strawberry-flavor Beverage Mix Powder Prepared With Whole Milk
    218mg (31% RDI) in 1 cup (8 fl oz)
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  112. Kidney Bean Sprouts
    217mg (31% RDI) in 1 cup
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  113. Blue Cheese
    215mg (31% RDI) in 1 oz
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  114. Cooked Soybean Sprouts
    212mg (30% RDI) in 1 cup
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  115. Plain Yogurt
    211mg (30% RDI) in 1 cup (8 fl oz)
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  116. Mexican Blend Cheese
    206mg (29% RDI) in 1/4 cup shredded
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  117. Malted Drink Mix Chocolate Powder Prepared With Whole Milk
    204mg (29% RDI) in 1 cup (8 fl oz)
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  118. Brie Cheese
    203mg (29% RDI) in 1 oz
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  119. Whole Grain Sorghum Flour
    202mg (29% RDI) in 1 cup
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  120. Pea Sprouts
    200mg (29% RDI) in 1 cup
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  121. Tilsit Cheese
    200mg (29% RDI) in 1 oz
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  122. Sharp Cheddar Cheese
    199mg (28% RDI) in 1 slice (1 oz)
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  123. Lentil Sprouts
    198mg (28% RDI) in 1 cup
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  124. Port De Salut Cheese
    195mg (28% RDI) in 1 oz
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  125. Chocolate-flavor Beverage Mix Powder Prepared With Whole Milk
    194mg (28% RDI) in 1 cup (8 fl oz)
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  126. Camambert
    194mg (28% RDI) in 1 oz
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  127. Egg Noodles (Cooked)
    194mg (28% RDI) in 1 cup
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  128. Chocolate Syrup Prepared With Whole Milk
    192mg (27% RDI) in 1 cup (8 fl oz)
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  129. Black Walnuts (Dried)
    191mg (27% RDI) in 1 oz
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  130. Processed Pimento Cheese
    189mg (27% RDI) in 1 slice (3/4 oz)
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  131. Raw Peanuts
    185mg (26% RDI) in 1 oz
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  132. Eggnog-flavor Mix Powder Prepared With Whole Milk
    185mg (26% RDI) in 1 cup (8 fl oz)
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  133. Nonfat Greek Vanilla Yogurt
    183mg (26% RDI) in 1 container (5.3 oz)
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  134. Carob-flavor Beverage Mix Powder Prepared With Whole Milk
    182mg (26% RDI) in 1 cup (8 fl oz)
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  135. Unsalted Peanut Butter (Smooth)
    178mg (25% RDI) in 2 tbsp
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  136. Dried Sunflower Seeds
    177mg (25% RDI) in 1 oz
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  137. Peanut Butter (Smooth)
    176mg (25% RDI) in 2 tbsp
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  138. Peanut Butter (Chunk Style)
    176mg (25% RDI) in 2 tbsp
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  139. American Cheese Spread
    173mg (25% RDI) in 1 slice
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  140. Roquefort
    171mg (24% RDI) in 1 oz
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  141. Cooked Wild Rice
    171mg (24% RDI) in 1 cup
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  142. Dry Roasted Peanuts
    170mg (24% RDI) in 1 oz
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  143. Cooked Blackeyed Peas
    170mg (24% RDI) in 1 cup
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  144. Queso Chihuahua
    170mg (24% RDI) in 1 oz
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  145. Spinach Egg Noodles (Cooked)
    170mg (24% RDI) in 1 cup
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  146. Cooked Green Peas
    168mg (24% RDI) in 1 cup
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  147. Cooked Green Peas (Salted)
    168mg (24% RDI) in 1 cup
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  148. Hot Cocoa
    168mg (24% RDI) in 1 cup
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  149. Coffee Substitute Cereal Grain Beverage Powder Prepared With Whole Milk
    165mg (24% RDI) in 6 fl oz
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  150. Whole Wheat Pasta
    164mg (23% RDI) in 1 cup spaghetti not packed
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  151. Cooked Pasta (Unenriched)
    164mg (23% RDI) in 1 cup spaghetti not packed
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  152. Lowfat Greek Strawberry Yogurt
    162mg (23% RDI) in 1 container (5.3 oz)
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  153. Nonfat Greek Strawberry Yogurt
    162mg (23% RDI) in 1 container (5.3 oz)
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  154. Soy Protein Powder (Isolate)
    161mg (23% RDI) in 1 tblsp
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  155. Egg Omelet
    159mg (23% RDI) in 1 large
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  156. Mozzarella (Hard And Lowfat)
    156mg (22% RDI) in 1 oz
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  157. Cheddar Cheese
    155mg (22% RDI) in 1 oz
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  158. Peas
    155mg (22% RDI) in 1 cup
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  159. Processed American Cheese (With Vitamin D)
    155mg (22% RDI) in 1 oz
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  160. Eggs (Raw)
    155mg (22% RDI) in 1 large
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  161. Fried Eggs
    154mg (22% RDI) in 1 large
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  162. Poached Eggs
    154mg (22% RDI) in 1 large
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  163. Cooked Oat Bran
    153mg (22% RDI) in 1 cup
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  164. Almonds
    153mg (22% RDI) in 1 oz (23 whole kernels)
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  165. Dry Roasted Sunflower Seeds
    152mg (22% RDI) in 1 oz
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  166. Dry Roasted Sunflower Seeds (With Salt)
    152mg (22% RDI) in 1 oz
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  167. Dry Roasted Pistachio Nuts
    152mg (22% RDI) in 1 oz (49 kernels)
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  168. Dry Roasted Almonds
    152mg (22% RDI) in 1 oz (22 whole kernels)
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  169. Chia Seeds
    151mg (22% RDI) in 1 oz
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  170. Scrambled Eggs
    149mg (21% RDI) in 1 large
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  171. Hard Boiled Eggs
    149mg (21% RDI) in 1 large
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  172. Sesame Butter (Tahini)
    149mg (21% RDI) in 1 oz
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  173. Vanilla Soy Milk
    148mg (21% RDI) in 1 cup
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  174. Mozzarella
    146mg (21% RDI) in 1 oz
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  175. Roasted Squash and Pumpkin Seeds (With Shells)
    146mg (21% RDI) in 1 oz (85 seeds)
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  176. Pistachio Nuts
    145mg (21% RDI) in 1 oz (49 kernels)
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  177. Egg White Powder
    144mg (21% RDI) in 1 tbsp
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  178. Soft Goat Cheese
    143mg (20% RDI) in 1 oz
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  179. Dry-Roasted Mixed Nuts (Salted)
    143mg (20% RDI) in 1 oz
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  180. Cooked Japanese Somen
    143mg (20% RDI) in 1 cup
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  181. Cream Of Wheat 1 Minute Cook Time Cooked With Water Microwaved Without Salt
    142mg (20% RDI) in 1 cup
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  182. Sesame Seeds (Toasted)
    142mg (20% RDI) in 1 oz
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  183. Japanese Soba Noodles (Buckwheat)
    136mg (19% RDI) in 1 cup
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  184. Flax Seeds
    134mg (19% RDI) in 1oz
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  185. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    133mg (19% RDI) in 1 cup, cooked
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  186. Brown Rice
    133mg (19% RDI) in 1 cup
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  187. Roasted Buckwheat Groats
    133mg (19% RDI) in 1 cup
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  188. Cooked Millet
    131mg (19% RDI) in 1 cup
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  189. Cashew Butter
    130mg (19% RDI) in 1 oz
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  190. Cashews (Raw)
    130mg (19% RDI) in 1 oz
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  191. Cooked Bulgur
    129mg (18% RDI) in 1 cup
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  192. Yellow Sweet Corn
    129mg (18% RDI) in 1 cup
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  193. White Cornmeal (Grits)
    129mg (18% RDI) in 1 cup
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  194. Corn Grits White Regular And Quick Enriched Cooked With Water With Salt
    129mg (18% RDI) in 1 cup
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  195. Safflower Seeds
    128mg (18% RDI) in 1 oz
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  196. American Cheese
    127mg (18% RDI) in 1 oz
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  197. Florida Avocados
    127mg (18% RDI) in 1 cup, pureed
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  198. Cooked Oatmeal
    126mg (18% RDI) in 1 cup
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  199. Dry Roasted Hazelnuts
    123mg (18% RDI) in 1 oz
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  200. Hazelnuts
    123mg (18% RDI) in 1 oz (21 whole kernels)
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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