Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Vegetarian Foods Highest in Beta Carotene

200 results
Name
Beta Carotene
Data source
1
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
30976.3mcg (287% RDA)
Standard Release (Common)
2
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
17003mcg (157% RDA)
Standard Release (Common)
3
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
13308.5mcg (123% RDA)
Standard Release (Common)
4
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
13120.3mcg (121% RDA)
Standard Release (Common)
5
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
12997.9mcg (120% RDA)
Standard Release (Common)
6
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
11318.4mcg (105% RDA)
Standard Release (Common)
7
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
11317mcg (105% RDA)
Standard Release (Common)
8
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
10360mcg (96% RDA)
Standard Release (Common)
9
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
9368.5mcg (87% RDA)
Standard Release (Common)
10
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
8574.7mcg (79% RDA)
Standard Release (Common)
11
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
7339mcg (68% RDA)
Standard Release (Common)
12
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
6609.6mcg (61% RDA)
Standard Release (Common)
13
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
6588mcg (61% RDA)
Standard Release (Common)
14
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
6391mcg (59% RDA)
Standard Release (Common)
15
Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)
5965.2mcg (55% RDA)
Standard Release (Common)
16
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
5916.4mcg (55% RDA)
Standard Release (Common)
17
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
5725.7mcg (53% RDA)
Standard Release (Common)
18
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
5492.3mcg (51% RDA)
Standard Release (Common)
19
Baby Carrots (Carrots, baby, raw) 1 nlea serving
5432.4mcg (50% RDA)
Standard Release (Common)
20
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
5135.2mcg (48% RDA)
Standard Release (Common)
21
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
4333.3mcg (40% RDA)
Standard Release (Common)
22
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
4137mcg (38% RDA)
Standard Release (Common)
23
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
3823.6mcg (35% RDA)
Standard Release (Common)
24
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
3766.5mcg (35% RDA)
Standard Release (Common)
25
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
3575.4mcg (33% RDA)
Standard Release (Common)
26
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
3219.7mcg (30% RDA)
Standard Release (Common)
27
Raw Parsley (Parsley, fresh) 1 cup chopped
3032.4mcg (28% RDA)
Standard Release (Common)
28
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
2706.6mcg (25% RDA)
Standard Release (Common)
29
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
2456.2mcg (23% RDA)
Standard Release (Common)
30
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
2312mcg (21% RDA)
Standard Release (Common)
31
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
2250.3mcg (21% RDA)
Standard Release (Common)
32
Raw Garden Cress (Cress, garden, raw) 1 cup
2075mcg (19% RDA)
Standard Release (Common)
33
Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips
2058.8mcg (19% RDA)
Standard Release (Common)
34
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
2040mcg (19% RDA)
Standard Release (Common)
35
Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
1932.6mcg (18% RDA)
Standard Release (Common)
36
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
1876.7mcg (17% RDA)
Standard Release (Common)
37
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
1753.5mcg (16% RDA)
Standard Release (Common)
38
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
1699.5mcg (16% RDA)
Standard Release (Common)
39
Apricots (Apricots, raw) 1 cup, halves
1695.7mcg (16% RDA)
Standard Release (Common)
40
Raw Spinach (Spinach, raw) 1 cup
1687.8mcg (16% RDA)
Standard Release (Common)
41
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
1664.2mcg (15% RDA)
Standard Release (Common)
42
Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded
1599.5mcg (15% RDA)
Standard Release (Common)
43
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
1577.8mcg (15% RDA)
Standard Release (Common)
44
Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
1543mcg (14% RDA)
Standard Release (Common)
45
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
1449.2mcg (13% RDA)
Standard Release (Common)
46
Raw Beet Greens (Beet greens, raw) 1 cup
1441.7mcg (13% RDA)
Standard Release (Common)
47
Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup
1393.6mcg (13% RDA)
Standard Release (Common)
48
Raw Swiss Chard (Chard, swiss, raw) 1 cup
1312.9mcg (12% RDA)
Standard Release (Common)
49
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
1296.8mcg (12% RDA)
Standard Release (Common)
50
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
1269.6mcg (12% RDA)
Standard Release (Common)
51
Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded
1258.6mcg (12% RDA)
Standard Release (Common)
52
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
1216mcg (11% RDA)
Standard Release (Common)
53
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
1206mcg (11% RDA)
Standard Release (Common)
54
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
1206mcg (11% RDA)
Standard Release (Common)
55
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
1200.5mcg (11% RDA)
Standard Release (Common)
56
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
1193.5mcg (11% RDA)
Standard Release (Common)
57
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
1193.1mcg (11% RDA)
Standard Release (Common)
58
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
1092.9mcg (10% RDA)
Standard Release (Common)
59
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
1087.2mcg (10% RDA)
Standard Release (Common)
60
Raw Collards (Collards, raw) 1 cup, chopped
1076.8mcg (10% RDA)
Standard Release (Common)
61
Mangos (Mangos, raw) 1 cup pieces
1056mcg (10% RDA)
Standard Release (Common)
62
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
1034.9mcg (10% RDA)
Standard Release (Common)
63
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
1032mcg (10% RDA)
Standard Release (Common)
64
Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped
1002.4mcg (9% RDA)
Standard Release (Common)
65
Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped
994.7mcg (9% RDA)
Standard Release (Common)
66
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
983.6mcg (9% RDA)
Standard Release (Common)
67
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
955.2mcg (9% RDA)
Standard Release (Common)
68
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
951.2mcg (9% RDA)
Standard Release (Common)
69
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
951.2mcg (9% RDA)
Standard Release (Common)
70
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
890mcg (8% RDA)
Standard Release (Common)
71
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
865mcg (8% RDA)
Standard Release (Common)
72
Laver Seaweed (Seaweed, laver, raw) 10 sheets
811.5mcg (8% RDA)
Standard Release (Common)
73
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
809.1mcg (7% RDA)
Standard Release (Common)
74
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
786mcg (7% RDA)
Standard Release (Common)
75
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
783.8mcg (7% RDA)
Standard Release (Common)
76
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
765mcg (7% RDA)
Standard Release (Common)
77
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
752mcg (7% RDA)
Standard Release (Common)
78
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
752mcg (7% RDA)
Standard Release (Common)
79
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
725.4mcg (7% RDA)
Standard Release (Common)
80
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
703.2mcg (7% RDA)
Standard Release (Common)
81
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
681.6mcg (6% RDA)
Standard Release (Common)
82
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
676.4mcg (6% RDA)
Standard Release (Common)
83
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
669mcg (6% RDA)
Standard Release (Common)
84
Raw Green Peas (Peas, green, raw) 1 cup
651.1mcg (6% RDA)
Standard Release (Common)
85
Raw Watercress (Watercress, raw) 1 cup, chopped
650.8mcg (6% RDA)
Standard Release (Common)
86
Endive (Endive, raw) 1 cup
650mcg (6% RDA)
Standard Release (Common)
87
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
629.2mcg (6% RDA)
Standard Release (Common)
88
Guavas (Guavas, common, raw) 1 cup
617.1mcg (6% RDA)
Standard Release (Common)
89
Dried Apricots (Apricots, dried, sulfured, uncooked) 1 oz handful
614.3mcg (6% RDA)
Standard Release (Common)
90
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
603.9mcg (6% RDA)
Standard Release (Common)
91
Raw Asparagus (Asparagus, raw) 1 cup
601.7mcg (6% RDA)
Standard Release (Common)
92
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
596.3mcg (6% RDA)
Standard Release (Common)
93
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
594.7mcg (6% RDA)
Standard Release (Common)
94
Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped
560.7mcg (5% RDA)
Standard Release (Common)
95
Rowal (Rowal, raw) 1 cup
524.4mcg (5% RDA)
Standard Release (Common)
96
Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced
502.9mcg (5% RDA)
Standard Release (Common)
97
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
475mcg (4% RDA)
Standard Release (Common)
98
Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced
469.5mcg (4% RDA)
Standard Release (Common)
99
Watermelon (Watermelon, raw) 1 cup, balls
466.6mcg (4% RDA)
Standard Release (Common)
100
Canned Chili With Beans (Chili with beans, canned) 1 cup
460.8mcg (4% RDA)
Standard Release (Common)
101
Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed
459.7mcg (4% RDA)
Standard Release (Common)
102
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
451.2mcg (4% RDA)
Standard Release (Common)
103
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
425.6mcg (4% RDA)
Standard Release (Common)
104
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
425mcg (4% RDA)
Standard Release (Common)
105
Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded
420mcg (4% RDA)
Standard Release (Common)
106
Raw Okra (Okra, raw) 1 cup
416mcg (4% RDA)
Standard Release (Common)
107
Papaya (Papayas, raw) 1 cup 1 inch pieces
397.3mcg (4% RDA)
Standard Release (Common)
108
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
396.9mcg (4% RDA)
Standard Release (Common)
109
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
396mcg (4% RDA)
Standard Release (Common)
110
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
379mcg (4% RDA)
Standard Release (Common)
111
Cooked Nopales (Nopales, cooked, without salt) 1 cup
360.6mcg (3% RDA)
Standard Release (Common)
112
Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips
356.4mcg (3% RDA)
Standard Release (Common)
113
Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)
345mcg (3% RDA)
Standard Release (Common)
114
Raw Broccoli (Broccoli, raw) 1 cup chopped
328.5mcg (3% RDA)
Standard Release (Common)
115
Plums (Plums, raw) 1 cup, sliced
313.5mcg (3% RDA)
Standard Release (Common)
116
Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped
309.9mcg (3% RDA)
Standard Release (Common)
117
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
309.4mcg (3% RDA)
Standard Release (Common)
118
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
308mcg (3% RDA)
Standard Release (Common)
119
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
305mcg (3% RDA)
Standard Release (Common)
120
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
302.4mcg (3% RDA)
Standard Release (Common)
121
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
302.3mcg (3% RDA)
Standard Release (Common)
122
Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper
302mcg (3% RDA)
Standard Release (Common)
123
Arugula (Arugula, raw) 1 cup
284.8mcg (3% RDA)
Standard Release (Common)
124
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
272mcg (3% RDA)
Standard Release (Common)
125
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
271.3mcg (3% RDA)
Standard Release (Common)
126
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
249.5mcg (2% RDA)
Standard Release (Common)
127
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
247mcg (2% RDA)
Standard Release (Common)
128
Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper
240.3mcg (2% RDA)
Standard Release (Common)
129
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
228.6mcg (2% RDA)
Standard Release (Common)
130
Raw Banana Peppers (Pepper, banana, raw) 1 cup
228.2mcg (2% RDA)
Standard Release (Common)
131
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
223.2mcg (2% RDA)
Standard Release (Common)
132
Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)
223.2mcg (2% RDA)
Standard Release (Common)
133
Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded
215.3mcg (2% RDA)
Standard Release (Common)
134
Raw Nopales (Nopales, raw) 1 cup, sliced
215mcg (2% RDA)
Standard Release (Common)
135
Nectarines (Nectarines, raw) 1 cup slices
214.5mcg (2% RDA)
Standard Release (Common)
136
Blackberries (Blackberries, raw) 1 cup
184.3mcg (2% RDA)
Standard Release (Common)
137
Canned Pimentos (Pimento, canned) 1 tbsp
176.9mcg (2% RDA)
Standard Release (Common)
138
Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)
176.7mcg (2% RDA)
Standard Release (Common)
139
Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)
172.8mcg (2% RDA)
Standard Release (Common)
140
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
169mcg (2% RDA)
Standard Release (Common)
141
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
168.4mcg (2% RDA)
Standard Release (Common)
142
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
165.1mcg (2% RDA)
Standard Release (Common)
143
Raw Cilantro (Coriander (cilantro) leaves, raw) 1/4 cup
157.2mcg (1% RDA)
Standard Release (Common)
144
Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped
155.3mcg (1% RDA)
Standard Release (Common)
145
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
148.8mcg (1% RDA)
Standard Release (Common)
146
Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup
145mcg (1% RDA)
Standard Release (Common)
147
California Avocados (Avocados, raw, California) 1 cup, pureed
144.9mcg (1% RDA)
Standard Release (Common)
148
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
143.5mcg (1% RDA)
Standard Release (Common)
149
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
143.6mcg (1% RDA)
Standard Release (Common)
150
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
135.6mcg (1% RDA)
Standard Release (Common)
151
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
131.4mcg (1% RDA)
Standard Release (Common)
152
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
127.8mcg (1% RDA)
Standard Release (Common)
153
Raw Hungarian Peppers (Peppers, hungarian, raw) 1 pepper
125.6mcg (1% RDA)
Standard Release (Common)
154
Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup
125.6mcg (1% RDA)
Standard Release (Common)
155
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
124.6mcg (1% RDA)
Standard Release (Common)
156
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
122.4mcg (1% RDA)
Standard Release (Common)
157
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
121.9mcg (1% RDA)
Standard Release (Common)
158
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
118.3mcg (1% RDA)
Standard Release (Common)
159
Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes
118.2mcg (1% RDA)
Standard Release (Common)
160
Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced
115.8mcg (1% RDA)
Standard Release (Common)
161
Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced
114.3mcg (1% RDA)
Standard Release (Common)
162
Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)
113.8mcg (1% RDA)
Standard Release (Common)
163
Jackfruit (Jackfruit, raw) 1 cup, sliced
100.7mcg (1% RDA)
Standard Release (Common)
164
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
99.3mcg (1% RDA)
Standard Release (Common)
165
Granny Smith Apples (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
98.5mcg (1% RDA)
Standard Release (Common)
166
Tangerine Juice (Tangerine juice, raw) 1 cup
93.9mcg (1% RDA)
Standard Release (Common)
167
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
93.6mcg (1% RDA)
Standard Release (Common)
168
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
91.5mcg (1% RDA)
Standard Release (Common)
169
Green Onions (Spring Onions, Scallions) (Onions, spring or scallions (includes tops and bulb), raw) 1 medium (4-1/8 inch long)
89.7mcg (1% RDA)
Standard Release (Common)
170
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
86.6mcg (1% RDA)
Standard Release (Common)
171
Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)
84.3mcg (1% RDA)
Standard Release (Common)
172
Kimchi (Cabbage, kimchi) 1 cup
82.5mcg (1% RDA)
Standard Release (Common)
173
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
81.8mcg (1% RDA)
Standard Release (Common)
174
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
81.6mcg (1% RDA)
Standard Release (Common)
175
Raw Jalapeno Peppers (Peppers, jalapeno, raw) 1 pepper
78.5mcg (1% RDA)
Standard Release (Common)
176
Raw Chives (Chives, raw) 1 tbsp chopped
78.4mcg (1% RDA)
Standard Release (Common)
177
Sweet Pickled Relish (Pickle relish, sweet) 1 tbsp
77.9mcg (1% RDA)
Standard Release (Common)
178
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
77.4mcg (1% RDA)
Standard Release (Common)
179
Rhubarb (Rhubarb, raw) 1 cup, diced
74.4mcg (1% RDA)
Standard Release (Common)
180
Lime Juice (Lime juice, raw) 1 cup
72.6mcg (1% RDA)
Standard Release (Common)
181
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
72.2mcg (1% RDA)
Standard Release (Common)
182
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
72mcg (1% RDA)
Standard Release (Common)
183
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
72mcg (1% RDA)
Standard Release (Common)
184
Abiyuch (Abiyuch, raw) 1/2 cup
68.4mcg (1% RDA)
Standard Release (Common)
185
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
68.2mcg (1% RDA)
Standard Release (Common)
186
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
65.8mcg (1% RDA)
Standard Release (Common)
187
Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes
64.6mcg (1% RDA)
Standard Release (Common)
188
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
61.3mcg (1% RDA)
Standard Release (Common)
189
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
59.7mcg (1% RDA)
Standard Release (Common)
190
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
59.5mcg (1% RDA)
Standard Release (Common)
191
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
58.9mcg (1% RDA)
Standard Release (Common)
192
Cooked Yellow Sweet Corn (Boiled, Drained) (Corn, sweet, yellow, cooked, boiled, drained, without salt) 1 ear small (5-1/2 inch to 6-1/2 inch long)
58.7mcg (1% RDA)
Standard Release (Common)
193
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
58.5mcg (1% RDA)
Standard Release (Common)
194
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
57.8mcg (1% RDA)
Standard Release (Common)
195
Red Delicious Apples (Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
57.2mcg (1% RDA)
Standard Release (Common)
196
Durian (Durian, raw or frozen) 1 cup, chopped or diced
55.9mcg (1% RDA)
Standard Release (Common)
197
Figs (Figs, raw) 1 large (2-1/2 inch dia)
54.4mcg (1% RDA)
Standard Release (Common)
198
Grapes (Grapes, american type (slip skin), raw) 1 cup
54.3mcg (1% RDA)
Standard Release (Common)
199
Ketchup (Catsup) 1 tbsp
53.7mcg (0% RDA)
Standard Release (Common)
200
Low Sodium Ketchup (Catsup, low sodium) 1 tbsp
53.7mcg (0% RDA)
Standard Release (Common)