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200 Vegetables Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Sauteed Green Bell Peppers
    886mg (55% AI) in 1 cup chopped
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  2. Red Bell Peppers (Cooked)
    822mg (51% AI) in 1 cup chopped
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  3. Hash Browns
    527mg (33% AI) in 1 cup
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  4. Stirfried Soybean Sprouts
    472mg (30% AI) in 100 grams
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  5. Onion Rings
    379mg (24% AI) in 1 cup
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  6. Cooked Hubbard Squash
    332mg (21% AI) in 1 cup, cubes
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  7. Soybean Sprouts
    312mg (19% AI) in 1 cup
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  8. Kidney Bean Sprouts
    311mg (19% AI) in 1 cup
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  9. Cooked Soybean Sprouts
    278mg (17% AI) in 1 cup
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  10. Radish Sprouts
    274mg (17% AI) in 1 cup
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  11. Chinese Broccoli
    271mg (17% AI) in 100 grams
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  12. Brussels Sprouts (Cooked)
    270mg (17% AI) in 1 cup
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  13. Cooked Chinese Broccoli
    227mg (14% AI) in 1 cup
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  14. Cooked Cauliflower
    207mg (13% AI) in 1 cup
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  15. Kimchi
    206mg (13% AI) in 1 cup
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  16. Cooked Winter Squash
    189mg (12% AI) in 1 cup, cubes
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  17. Broccoli (Cooked)
    186mg (12% AI) in 1 cup chopped
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  18. Cooked Collards
    177mg (11% AI) in 1 cup, chopped
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  19. Cooked Zucchini
    169mg (11% AI) in 1 cup, sliced
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  20. Cooked Spinach
    166mg (10% AI) in 1 cup
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  21. Hubbard Squash
    152mg (9% AI) in 1 cup, cubes
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  22. Tahitian Taro
    151mg (9% AI) in 1 cup slices
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  23. Spaghetti Squash
    150mg (9% AI) in 1 cup, cubes
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  24. Cooked Crookneck Summer Squash
    148mg (9% AI) in 1 cup, sliced
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  25. Cooked Summer Squash
    148mg (9% AI) in 1 cup, sliced
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  26. Yellow Onions
    145mg (9% AI) in 1/4 cup
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  27. Cooked Scotch Kale
    135mg (8% AI) in 1 cup, chopped
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  28. Cooked Kale
    134mg (8% AI) in 1 cup, chopped
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  29. Cooked Spaghetti Squash
    121mg (8% AI) in 1 cup
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  30. Cooked Tahitian Taro
    116mg (7% AI) in 1 cup slices
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  31. Succotash
    115mg (7% AI) in 1 cup
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  32. Canned Lima Beans
    112mg (7% AI) in 1 cup
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  33. Cooked Green Snap Beans
    111mg (7% AI) in 1 cup
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  34. Cooked Yellow Snap Beans
    111mg (7% AI) in 1 cup
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  35. Cooked Broccoli Raab
    111mg (7% AI) in 1 NLEA serving
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  36. Cooked Scallop Squash
    108mg (7% AI) in 1 cup, mashed
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  37. Scotch Kale
    103mg (6% AI) in 1 cup, chopped
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  38. Cooked Oriental Radishes
    101mg (6% AI) in 1 cup, sliced
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  39. Cooked New Zealand Spinach
    101mg (6% AI) in 1 cup, chopped
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  40. Cooked Artichokes (Globe Or French)
    99mg (6% AI) in 1 cup
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  41. Cooked Rutabagas (Neeps, Swedes)
    97mg (6% AI) in 1 cup, cubes
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  42. Cooked Green Cauliflower
    96mg (6% AI) in 1/5 head
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  43. Cooked Turnip Greens
    92mg (6% AI) in 1 cup, chopped
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  44. Leeks
    88mg (6% AI) in 1 cup
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  45. Cooked Garden Cress
    88mg (5% AI) in 1 cup
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  46. Brussels Sprouts (Raw)
    87mg (5% AI) in 1 cup
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  47. Cooked Lima Beans
    85mg (5% AI) in 1 cup
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  48. Cooked Leeks
    82mg (5% AI) in 1 leek
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  49. Cooked Swamp Cabbage
    77mg (5% AI) in 1 cup, chopped
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  50. Baked Acorn Squash
    76mg (5% AI) in 1 cup, cubes
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  51. Zucchini
    76mg (5% AI) in 1 cup, chopped
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  52. Rutabagas (Neeps, Swedes)
    74mg (5% AI) in 1 cup, cubes
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  53. Pea Sprouts
    73mg (5% AI) in 1 cup
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  54. Sour Pickled Cucumber
    71mg (4% AI) in 1 cup
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  55. Pak-choi (Bok Choy) (Cooked)
    70mg (4% AI) in 1 cup, shredded
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  56. Green Snap Beans (Raw)
    69mg (4% AI) in 1 cup 1/2 Inch pieces
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  57. Scallop Squash
    68mg (4% AI) in 1 cup slices
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  58. Green Cauliflower
    67mg (4% AI) in 1 cup
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  59. Low Sodium Sour Pickles
    66mg (4% AI) in 1 cup, chopped or diced
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  60. Cooked Green Beans (Previously Frozen)
    63mg (4% AI) in 1 cup
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  61. Summer Squash
    63mg (4% AI) in 1 cup, sliced
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  62. Alfalfa Sprouts
    58mg (4% AI) in 1 cup
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  63. Dried Spirulina Seaweed
    58mg (4% AI) in 1 tablespoon
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  64. Crookneck Summer Squash
    55mg (3% AI) in 1 cup sliced
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  65. Cooked Acorn Squash
    54mg (3% AI) in 1 cup, mashed
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  66. Romaine Lettuce
    53mg (3% AI) in 1 cup shredded
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  67. Asparagus (Cooked)
    52mg (3% AI) in 1 cup
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  68. Turnips
    52mg (3% AI) in 1 cup, cubes
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  69. Peas
    51mg (3% AI) in 1 cup
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  70. Cooked Turnips
    50mg (3% AI) in 1 cup, cubes
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  71. Cooked Butternut Squash
    49mg (3% AI) in 1 cup, cubes
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  72. Sauerkraut
    47mg (3% AI) in 1 cup
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  73. Cooked Kohlrabi
    46mg (3% AI) in 1 cup slices
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  74. Turnip Greens
    46mg (3% AI) in 1 cup, chopped
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  75. Butterhead Lettuce
    46mg (3% AI) in 1 cup, shredded or chopped
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  76. Broccoli Raab (Rapini)
    45mg (3% AI) in 1 cup chopped
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  77. Spirulina
    42mg (3% AI) in 100 grams
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  78. Spinach
    41mg (3% AI) in 1 cup
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  79. Winter Squash
    41mg (3% AI) in 1 cup, cubes
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  80. Mustard Spinach
    41mg (3% AI) in 1 cup, chopped
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  81. Red Cabbage
    40mg (3% AI) in 1 cup, chopped
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  82. Cooked Podded Peas
    40mg (3% AI) in 1 cup
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  83. Cooked Dandelion Greens
    40mg (2% AI) in 1 cup, chopped
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  84. Collards
    39mg (2% AI) in 1 cup, chopped
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  85. Bok Choy
    39mg (2% AI) in 1 cup, shredded
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  86. Stewed Tomatoes
    38mg (2% AI) in 1 cup
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  87. Garden Cress
    38mg (2% AI) in 1 cup
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  88. Iceberg Lettuce
    37mg (2% AI) in 1 cup shredded
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  89. New Zealand Spinach
    37mg (2% AI) in 1 cup, chopped
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  90. Acorn Squash
    36mg (2% AI) in 1 cup, cubes
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  91. Butternut Squash
    36mg (2% AI) in 1 cup, cubes
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  92. Canned Asparagus
    36mg (2% AI) in 1 cup
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  93. Cooked Red Cabbage
    36mg (2% AI) in 1 cup
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  94. Yellow Snap Beans
    36mg (2% AI) in 1 cup 1/2 Inch pieces
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  95. Radishes
    36mg (2% AI) in 1 cup slices
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  96. Bamboo Shoots (Canned)
    35mg (2% AI) in 1 cup (1/8 Inch slices)
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  97. Kohlrabi
    35mg (2% AI) in 1 cup
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  98. Cassava
    35mg (2% AI) in 1 cup
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  99. Cooked Lentil Sprouts
    35mg (2% AI) in 100 grams
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  100. Arugula
    34mg (2% AI) in 1 cup
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  101. Oriental Radishes
    34mg (2% AI) in 1 cup slices
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  102. Cooked Savoy Cabbage
    33mg (2% AI) in 1 cup, shredded
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  103. Mashed Sweet Potatoes
    33mg (2% AI) in 1 cup
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  104. Cooked Mustard Greens
    31mg (2% AI) in 1 cup, chopped
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  105. Cooked Green Peas
    30mg (2% AI) in 1 cup
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  106. Cooked Green Peas (Salted)
    30mg (2% AI) in 1 cup
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  107. Bamboo Shoots
    30mg (2% AI) in 1 cup (1/2 Inch slices)
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  108. Sweet Red Bell Peppers
    30mg (2% AI) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
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  109. Lentil Sprouts
    29mg (2% AI) in 1 cup
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  110. Kale
    29mg (2% AI) in 1 cup 1 Inch pieces, loosely packed
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  111. Dried Ancho Peppers
    28mg (2% AI) in 1 pepper
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  112. Palm Hearts (Canned)
    28mg (2% AI) in 1 cup
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  113. Taro
    26mg (2% AI) in 1 cup, sliced
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  114. Dill Pickles
    25mg (2% AI) in 1 spear, small
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  115. Reduced Sodium Dill Pickles
    25mg (2% AI) in 1 spear, small
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  116. Dandelion Greens
    24mg (2% AI) in 1 cup, chopped
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  117. Cooked Snow Peas
    24mg (2% AI) in 1 cup
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  118. Baked Potatoes (With Skin)
    22mg (1% AI) in 1 potato medium
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  119. Artichokes (Globe Or French)
    22mg (1% AI) in 1 artichoke, medium
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  120. Arrowroot
    22mg (1% AI) in 1 cup, sliced
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  121. Cooked Cabbage
    21mg (1% AI) in 1 cup
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  122. Sweet Pickled Cucumbers
    21mg (1% AI) in 1 large Gherkin (3 Inch long)
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  123. Green Leaf Lettuce
    21mg (1% AI) in 1 cup shredded
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  124. Laver Seaweed
    21mg (1% AI) in 10 sheets
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  125. Citronella (Lemon Grass)
    21mg (1% AI) in 1 cup
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  126. Yellow Sweet Corn
    20mg (1% AI) in 1 cup
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  127. Savoy Cabbage
    20mg (1% AI) in 1 cup, shredded
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  128. Canned Pumpkin
    20mg (1% AI) in 1 cup
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  129. Broccoli
    19mg (1% AI) in 1 cup chopped
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  130. Wakame
    19mg (1% AI) in 2 tbsp (1/8 cup)
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  131. Cooked Taro
    18mg (1% AI) in 1 cup, sliced
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  132. Bamboo Shoots (Cooked)
    18mg (1% AI) in 1 cup (1/2 Inch slices)
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  133. Cooked Escarole
    18mg (1% AI) in 1 cup
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  134. Baked Red Potatoes
    17mg (1% AI) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
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  135. Mung Bean Sprouts
    17mg (1% AI) in 1 cup
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  136. Cauliflower
    16mg (1% AI) in 1 cup chopped (1/2 Inch pieces)
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  137. Cooked Yellow Sweet Corn
    16mg (1% AI) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
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  138. Cooked Sweet White Corn
    16mg (1% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  139. Baked Potato (No Skin)
    16mg (1% AI) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
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  140. Cooked Eggplant
    15mg (1% AI) in 1 cup (1 Inch cubes)
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  141. White Icicle Radishes (Daikon)
    15mg (1% AI) in 1/2 cup slices
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  142. Red Leaf Lettuce
    14mg (1% AI) in 1 cup shredded
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  143. Boiled Potatoes
    14mg (1% AI) in 1 potato (2-1/2 Inch dia, sphere)
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  144. Cooked Green Bell Peppers
    14mg (1% AI) in 1 cup, chopped or strips
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  145. Cooked Red Bell Peppers
    14mg (1% AI) in 1 cup, strips
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  146. Asparagus
    13mg (1% AI) in 1 cup
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  147. Baked Russet Potatoes
    13mg (1% AI) in 100 grams
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  148. French Fries
    12mg (1% AI) in 10 strip
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  149. Cooked Yam
    12mg (1% AI) in 1 cup, cubes
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  150. Green Bell Peppers
    12mg (1% AI) in 1 cup, chopped
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  151. Sweet White Corn
    12mg (1% AI) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  152. Eggplant
    11mg (1% AI) in 1 cup, cubes
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  153. Mustard Greens
    10mg (1% AI) in 1 cup, chopped
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  154. Canned Tomato Puree
    10mg (1% AI) in 1 cup
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  155. Sweet Pickled Relish
    9mg (1% AI) in 1 tbsp
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  156. Baked Potatoes
    9mg (1% AI) in 100 grams
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  157. Cooked Hawaiin Mountain Yam
    9mg (1% AI) in 1 cup, cubes
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  158. Cooked Beet Greens
    9mg (1% AI) in 1 cup (1 Inch pieces)
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  159. Sun-dried Hot Chile Peppers
    9mg (1% AI) in 1 cup
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  160. Cooked Beets
    9mg (1% AI) in 1 cup
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  161. Cooked Onions
    8mg (1% AI) in 1 cup
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  162. Green Chili Peppers
    8mg (1% AI) in 1 cup
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  163. Snow Peas
    8mg (1% AI) in 1 cup, whole
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  164. Hot Dog Relish
    8mg (1% AI) in 1 tbsp
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  165. Watercress
    8mg in 1 cup, chopped
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  166. Chicory Roots
    8mg in 1 root
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  167. Canned Mung Bean Sprouts
    8mg in 1 cup
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  168. Jalapeno Peppers
    7mg in 1 pepper
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  169. Cooked Sweet Potatoes
    7mg in 1 medium (2 Inch dia, 5 Inch long, raw)
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  170. Beets (Raw)
    7mg in 1 cup
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  171. Baby Carrots
    7mg in 1 NLEA serving
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  172. Endive
    7mg in 1 cup
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  173. Onions
    6mg in 1 cup, chopped
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  174. Radicchio
    6mg in 1 cup, shredded
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  175. Serrano Peppers
    6mg in 1 cup, chopped
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  176. Cooked Chrysanthemum
    6mg in 1 cup (1 Inch pieces)
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  177. Yellow Tomatoes
    6mg in 1 cup, chopped
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  178. Chicory Greens
    6mg in 1 cup, chopped
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  179. Tomatillos
    5mg in 1 medium
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  180. Cooked Swiss Chard
    5mg in 1 cup, chopped
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  181. Cucumber
    5mg in 1 cup
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  182. Red Chili Peppers
    5mg in 1 pepper
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  183. Cooked Pumpkin
    5mg in 1 cup, mashed
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  184. Lotus Root
    5mg in 10 slices (2-1/2 Inch dia)
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  185. Parsley
    5mg in 1 cup chopped
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  186. Cooked Tomatoes
    5mg in 1 cup
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  187. Pumpkin Leaves
    5mg in 1 cup
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  188. Canned Tomato Paste
    5mg in 1/4 cup
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  189. Irishmoss Seaweed
    5mg in 2 tbsp (1/8 cup)
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  190. Pickled Beets
    5mg in 1 cup slices
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  191. Tomatoes
    4mg in 1 cup cherry tomatoes
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  192. Cooked Shiitake Mushrooms
    4mg in 1 cup pieces
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  193. Nopales
    4mg in 1 cup, sliced
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  194. Pumpkin Leaves (Cooked)
    4mg in 1 cup
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  195. Parsnips
    4mg in 1 cup slices
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  196. Banana Peppers
    4mg in 1 cup
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  197. Green Tomatoes
    4mg in 1 medium
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  198. Canned Straw Mushrooms
    4mg in 1 cup
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  199. Low Sodium Sweet Pickles
    4mg in 1 slice
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  200. Witloof Chicory
    3mg in 1 head
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