Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Vegetables Highest in Calcium

200 results
Name
Calcium
Data source
1
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
315mg (24% DV)
Standard Release (Common)
2
Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped
284.4mg (22% DV)
Standard Release (Common)
3
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
267.9mg (21% DV)
Standard Release (Common)
4
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
244.8mg (19% DV)
Standard Release (Common)
5
Cooked Nopales (Nopales, cooked, without salt) 1 cup
244.4mg (19% DV)
Standard Release (Common)
6
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
204.1mg (16% DV)
Standard Release (Common)
7
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
197.3mg (15% DV)
Standard Release (Common)
8
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
195mg (15% DV)
Standard Release (Common)
9
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
183.6mg (14% DV)
Standard Release (Common)
10
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
165.2mg (13% DV)
Standard Release (Common)
11
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
164.2mg (13% DV)
Standard Release (Common)
12
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
161.3mg (12% DV)
Standard Release (Common)
13
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
158.1mg (12% DV)
Standard Release (Common)
14
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
147mg (11% DV)
Standard Release (Common)
15
Raw Nopales (Nopales, raw) 1 cup, sliced
141mg (11% DV)
Standard Release (Common)
16
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
123.2mg (9% DV)
Standard Release (Common)
17
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
109mg (8% DV)
Standard Release (Common)
18
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
105mg (8% DV)
Standard Release (Common)
19
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
104.5mg (8% DV)
Standard Release (Common)
20
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
102.9mg (8% DV)
Standard Release (Common)
21
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
101.5mg (8% DV)
Standard Release (Common)
22
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
100.3mg (8% DV)
Standard Release (Common)
23
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
94.4mg (7% DV)
Standard Release (Common)
24
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
90.2mg (7% DV)
Standard Release (Common)
25
Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup
89.7mg (7% DV)
Standard Release (Common)
26
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
88.6mg (7% DV)
Standard Release (Common)
27
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
88mg (7% DV)
Standard Release (Common)
28
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
86.4mg (7% DV)
Standard Release (Common)
29
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
84.7mg (7% DV)
Standard Release (Common)
30
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
84.1mg (6% DV)
Standard Release (Common)
31
Raw Collards (Collards, raw) 1 cup, chopped
83.5mg (6% DV)
Standard Release (Common)
32
Raw Parsley (Parsley, fresh) 1 cup chopped
82.8mg (6% DV)
Standard Release (Common)
33
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
82.4mg (6% DV)
Standard Release (Common)
34
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
82mg (6% DV)
Standard Release (Common)
35
Raw Okra (Okra, raw) 1 cup
82mg (6% DV)
Standard Release (Common)
36
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
76.5mg (6% DV)
Standard Release (Common)
37
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
73.5mg (6% DV)
Standard Release (Common)
38
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
72mg (6% DV)
Standard Release (Common)
39
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
69.4mg (5% DV)
Standard Release (Common)
40
Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
69mg (5% DV)
Standard Release (Common)
41
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
69mg (5% DV)
Standard Release (Common)
42
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
68.1mg (5% DV)
Standard Release (Common)
43
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
67.2mg (5% DV)
Standard Release (Common)
44
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
67.2mg (5% DV)
Standard Release (Common)
45
Raw Celeriac (Celeriac, raw) 1 cup
67.1mg (5% DV)
Standard Release (Common)
46
Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped
64.4mg (5% DV)
Standard Release (Common)
47
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
63.7mg (5% DV)
Standard Release (Common)
48
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
63.7mg (5% DV)
Standard Release (Common)
49
Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced
63mg (5% DV)
Standard Release (Common)
50
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
63mg (5% DV)
Standard Release (Common)
51
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
62.4mg (5% DV)
Standard Release (Common)
52
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
61.3mg (5% DV)
Standard Release (Common)
53
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
60.2mg (5% DV)
Standard Release (Common)
54
Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped
59.7mg (5% DV)
Standard Release (Common)
55
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
57.5mg (4% DV)
Standard Release (Common)
56
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
56.7mg (4% DV)
Standard Release (Common)
57
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
56.3mg (4% DV)
Standard Release (Common)
58
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
56.2mg (4% DV)
Standard Release (Common)
59
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
55.5mg (4% DV)
Standard Release (Common)
60
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
55mg (4% DV)
Standard Release (Common)
61
Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup
54.6mg (4% DV)
Standard Release (Common)
62
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
54.4mg (4% DV)
Standard Release (Common)
63
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
52.9mg (4% DV)
Standard Release (Common)
64
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
52.5mg (4% DV)
Standard Release (Common)
65
Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes
51.5mg (4% DV)
Standard Release (Common)
66
Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup
50mg (4% DV)
Standard Release (Common)
67
Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup
49.6mg (4% DV)
Standard Release (Common)
68
Kimchi (Cabbage, kimchi) 1 cup
49.5mg (4% DV)
Standard Release (Common)
69
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
48.6mg (4% DV)
Standard Release (Common)
70
Raw Parsnips (Parsnips, raw) 1 cup slices
47.9mg (4% DV)
Standard Release (Common)
71
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
46.9mg (4% DV)
Standard Release (Common)
72
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
46.8mg (4% DV)
Standard Release (Common)
73
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
46.2mg (4% DV)
Standard Release (Common)
74
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
46.2mg (4% DV)
Standard Release (Common)
75
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
45.1mg (3% DV)
Standard Release (Common)
76
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
45mg (3% DV)
Standard Release (Common)
77
Raw Taro (Taro, raw) 1 cup, sliced
44.7mg (3% DV)
Standard Release (Common)
78
Raw Beet Greens (Beet greens, raw) 1 cup
44.5mg (3% DV)
Standard Release (Common)
79
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
43.6mg (3% DV)
Standard Release (Common)
80
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
43.5mg (3% DV)
Standard Release (Common)
81
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
43.3mg (3% DV)
Standard Release (Common)
82
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
43.2mg (3% DV)
Standard Release (Common)
83
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
43.2mg (3% DV)
Standard Release (Common)
84
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
43.2mg (3% DV)
Standard Release (Common)
85
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
43.2mg (3% DV)
Standard Release (Common)
86
Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped
43.1mg (3% DV)
Standard Release (Common)
87
Raw Broccoli (Broccoli, raw) 1 cup chopped
42.8mg (3% DV)
Standard Release (Common)
88
Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced
42.6mg (3% DV)
Standard Release (Common)
89
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
42.6mg (3% DV)
Standard Release (Common)
90
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
41.4mg (3% DV)
Standard Release (Common)
91
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
41.3mg (3% DV)
Standard Release (Common)
92
Raw Watercress (Watercress, raw) 1 cup, chopped
40.8mg (3% DV)
Standard Release (Common)
93
Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed
40.6mg (3% DV)
Standard Release (Common)
94
Raw Garden Cress (Cress, garden, raw) 1 cup
40.5mg (3% DV)
Standard Release (Common)
95
Cooked Celeriac (Boiled, Drained) (Celeriac, cooked, boiled, drained, without salt) 1 cup pieces
40.3mg (3% DV)
Standard Release (Common)
96
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
40.1mg (3% DV)
Standard Release (Common)
97
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
39.9mg (3% DV)
Standard Release (Common)
98
Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces
39.8mg (3% DV)
Standard Release (Common)
99
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
39.6mg (3% DV)
Standard Release (Common)
100
Raw Turnips (Turnips, raw) 1 cup, cubes
39mg (3% DV)
Standard Release (Common)
101
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
38.7mg (3% DV)
Standard Release (Common)
102
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
37.2mg (3% DV)
Standard Release (Common)
103
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
37mg (3% DV)
Standard Release (Common)
104
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
37mg (3% DV)
Standard Release (Common)
105
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
37mg (3% DV)
Standard Release (Common)
106
Raw Onions (Onions, raw) 1 cup, chopped
36.8mg (3% DV)
Standard Release (Common)
107
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
36.8mg (3% DV)
Standard Release (Common)
108
Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)
36.5mg (3% DV)
Standard Release (Common)
109
Raw Green Peas (Peas, green, raw) 1 cup
36.3mg (3% DV)
Standard Release (Common)
110
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
36mg (3% DV)
Standard Release (Common)
111
Raw Cabbage (Cabbage, raw) 1 cup, chopped
35.6mg (3% DV)
Standard Release (Common)
112
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
35.3mg (3% DV)
Standard Release (Common)
113
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
34.9mg (3% DV)
Standard Release (Common)
114
Raw Cassava (Cassava, raw) 1 cup
33mg (3% DV)
Standard Release (Common)
115
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
32.6mg (3% DV)
Standard Release (Common)
116
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
32.6mg (3% DV)
Standard Release (Common)
117
Raw New Zealand Spinach (New Zealand spinach, raw) 1 cup, chopped
32.5mg (2% DV)
Standard Release (Common)
118
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
32.5mg (2% DV)
Standard Release (Common)
119
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
32.4mg (2% DV)
Standard Release (Common)
120
Raw Kohlrabi (Kohlrabi, raw) 1 cup
32.4mg (2% DV)
Standard Release (Common)
121
Raw Asparagus (Asparagus, raw) 1 cup
32.2mg (2% DV)
Standard Release (Common)
122
Arugula (Arugula, raw) 1 cup
32mg (2% DV)
Standard Release (Common)
123
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
32mg (2% DV)
Standard Release (Common)
124
Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup
31.6mg (2% DV)
Standard Release (Common)
125
Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices
31.3mg (2% DV)
Standard Release (Common)
126
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
31.3mg (2% DV)
Standard Release (Common)
127
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
31.1mg (2% DV)
Standard Release (Common)
128
Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes
30.6mg (2% DV)
Standard Release (Common)
129
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
30.5mg (2% DV)
Standard Release (Common)
130
Raw Spinach (Spinach, raw) 1 cup
29.7mg (2% DV)
Standard Release (Common)
131
Raw Sweet Onions (Onions, sweet, raw) 1 nlea serving
29.6mg (2% DV)
Standard Release (Common)
132
Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)
29.3mg (2% DV)
Standard Release (Common)
133
Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped
29mg (2% DV)
Standard Release (Common)
134
Raw Radishes (Radishes, raw) 1 cup slices
29mg (2% DV)
Standard Release (Common)
135
Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices
28.9mg (2% DV)
Standard Release (Common)
136
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
28.8mg (2% DV)
Standard Release (Common)
137
Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup
28.4mg (2% DV)
Standard Release (Common)
138
Raw Purslane (Purslane, raw) 1 cup
28mg (2% DV)
Standard Release (Common)
139
Baby Carrots (Carrots, baby, raw) 1 nlea serving
27.2mg (2% DV)
Standard Release (Common)
140
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
27.2mg (2% DV)
Standard Release (Common)
141
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
27.1mg (2% DV)
Standard Release (Common)
142
Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced
26.7mg (2% DV)
Standard Release (Common)
143
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
26.4mg (2% DV)
Standard Release (Common)
144
Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup
26.3mg (2% DV)
Standard Release (Common)
145
Endive (Endive, raw) 1 cup
26mg (2% DV)
Standard Release (Common)
146
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
26mg (2% DV)
Standard Release (Common)
147
Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)
25.6mg (2% DV)
Standard Release (Common)
148
Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced
25mg (2% DV)
Standard Release (Common)
149
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
25mg (2% DV)
Standard Release (Common)
150
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
24.7mg (2% DV)
Standard Release (Common)
151
Raw Chicory Roots (Chicory roots, raw) 1 root
24.6mg (2% DV)
Standard Release (Common)
152
Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded
24.5mg (2% DV)
Standard Release (Common)
153
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
23.8mg (2% DV)
Standard Release (Common)
154
Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)
23.8mg (2% DV)
Standard Release (Common)
155
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
23.8mg (2% DV)
Standard Release (Common)
156
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
23.5mg (2% DV)
Standard Release (Common)
157
Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes
23.2mg (2% DV)
Standard Release (Common)
158
Raw Beets (Beets, raw) 1 cup
21.8mg (2% DV)
Standard Release (Common)
159
Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)
21.4mg (2% DV)
Standard Release (Common)
160
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
21.1mg (2% DV)
Standard Release (Common)
161
Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
20.8mg (2% DV)
Standard Release (Common)
162
Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)
20.5mg (2% DV)
Standard Release (Common)
163
Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small
20mg (2% DV)
Standard Release (Common)
164
Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small
20mg (2% DV)
Standard Release (Common)
165
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
19.8mg (2% DV)
Standard Release (Common)
166
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
19.8mg (2% DV)
Standard Release (Common)
167
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
19.6mg (2% DV)
Standard Release (Common)
168
Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup
19.4mg (1% DV)
Standard Release (Common)
169
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
19.3mg (1% DV)
Standard Release (Common)
170
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
19.3mg (1% DV)
Standard Release (Common)
171
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
19mg (1% DV)
Standard Release (Common)
172
Raw Swiss Chard (Chard, swiss, raw) 1 cup
18.4mg (1% DV)
Standard Release (Common)
173
Laver Seaweed (Seaweed, laver, raw) 10 sheets
18.2mg (1% DV)
Standard Release (Common)
174
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
18.2mg (1% DV)
Standard Release (Common)
175
Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)
17.7mg (1% DV)
Standard Release (Common)
176
Kanpyo (Kanpyo, (dried gourd strips)) 1 strip
17.6mg (1% DV)
Standard Release (Common)
177
Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup
17.5mg (1% DV)
Standard Release (Common)
178
Raw Banana Peppers (Pepper, banana, raw) 1 cup
17.4mg (1% DV)
Standard Release (Common)
179
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
17.3mg (1% DV)
Standard Release (Common)
180
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
17.2mg (1% DV)
Standard Release (Common)
181
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
17mg (1% DV)
Standard Release (Common)
182
Kelp Seaweed (Seaweed, kelp, raw) 2 tbsp (1/8 cup)
16.8mg (1% DV)
Standard Release (Common)
183
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
16.7mg (1% DV)
Standard Release (Common)
184
Cucumber (Cucumber, with peel, raw) 1 cup
16.6mg (1% DV)
Standard Release (Common)
185
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
16.2mg (1% DV)
Standard Release (Common)
186
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
16mg (1% DV)
Standard Release (Common)
187
Raw Jelly Ear (Tree Ear, Pepeao) (Jew's ear, (pepeao), raw) 1 cup slices
15.8mg (1% DV)
Standard Release (Common)
188
Raw Cremini Mushrooms (Exposed To Sunlight Or Uv) (Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw) 1 cup whole
15.7mg (1% DV)
Standard Release (Common)
189
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
15.7mg (1% DV)
Standard Release (Common)
190
Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup
15.6mg (1% DV)
Standard Release (Common)
191
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
15.6mg (1% DV)
Standard Release (Common)
192
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
15.5mg (1% DV)
Standard Release (Common)
193
Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped
15.3mg (1% DV)
Standard Release (Common)
194
Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup
15.2mg (1% DV)
Standard Release (Common)
195
Raw Wakame (Seaweed, wakame, raw) 2 tbsp (1/8 cup)
15mg (1% DV)
Standard Release (Common)
196
Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped
14.9mg (1% DV)
Standard Release (Common)
197
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
14.9mg (1% DV)
Standard Release (Common)
198
Cooked Bamboo Shoots (Boiled, Drained) (Bamboo shoots, cooked, boiled, drained, without salt) 1 cup (1/2 inch slices)
14.4mg (1% DV)
Standard Release (Common)
199
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
14mg (1% DV)
Standard Release (Common)
200
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
13.5mg (1% DV)
Standard Release (Common)