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 Choline

200 results
Name
Choline
Data source
1
Egg Omelet (Egg, whole, cooked, omelet) 1 large
151mg (27% DV)
Standard Release (Common)
2
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
146.9mg (27% DV)
Standard Release (Common)
3
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
146.9mg (27% DV)
Standard Release (Common)
4
Fried Eggs (Egg, whole, cooked, fried) 1 large
145.9mg (27% DV)
Standard Release (Common)
5
Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large
139.4mg (25% DV)
Standard Release (Common)
6
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
134.8mg (25% DV)
Standard Release (Common)
7
Poached Eggs (Egg, whole, cooked, poached) 1 large
117.1mg (21% DV)
Standard Release (Common)
8
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
89.3mg (16% DV)
Standard Release (Common)
9
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
87.3mg (16% DV)
Standard Release (Common)
10
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
86.4mg (16% DV)
Standard Release (Common)
11
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
81.7mg (15% DV)
Standard Release (Common)
12
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
81.4mg (15% DV)
Standard Release (Common)
13
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
80mg (15% DV)
Standard Release (Common)
14
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
80mg (15% DV)
Standard Release (Common)
15
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
78.1mg (14% DV)
Standard Release (Common)
16
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
76.4mg (14% DV)
Standard Release (Common)
17
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
75mg (14% DV)
Standard Release (Common)
18
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
73mg (13% DV)
Standard Release (Common)
19
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
71.4mg (13% DV)
Standard Release (Common)
20
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
70.5mg (13% DV)
Standard Release (Common)
21
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
70.2mg (13% DV)
Standard Release (Common)
22
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
69.8mg (13% DV)
Standard Release (Common)
23
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
64.7mg (12% DV)
Standard Release (Common)
24
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
64.3mg (12% DV)
Standard Release (Common)
25
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
63.3mg (12% DV)
Standard Release (Common)
26
Dried Eggs (Egg, whole, dried) 1 tbsp
63.3mg (12% DV)
Standard Release (Common)
27
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
62.8mg (11% DV)
Standard Release (Common)
28
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
62.7mg (11% DV)
Standard Release (Common)
29
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
62.6mg (11% DV)
Standard Release (Common)
30
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
61.1mg (11% DV)
Standard Release (Common)
31
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
60.4mg (11% DV)
Standard Release (Common)
32
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
60.3mg (11% DV)
Standard Release (Common)
33
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
59.4mg (11% DV)
Standard Release (Common)
34
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
57.3mg (10% DV)
Standard Release (Common)
35
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
57.3mg (10% DV)
Standard Release (Common)
36
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
56.1mg (10% DV)
Standard Release (Common)
37
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
55.1mg (10% DV)
Standard Release (Common)
38
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
54.3mg (10% DV)
Standard Release (Common)
39
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
54mg (10% DV)
Standard Release (Common)
40
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
54mg (10% DV)
Standard Release (Common)
41
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
53.4mg (10% DV)
Standard Release (Common)
42
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
53.3mg (10% DV)
Standard Release (Common)
43
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
52.9mg (10% DV)
Standard Release (Common)
44
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
52mg (9% DV)
Standard Release (Common)
45
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
51.8mg (9% DV)
Standard Release (Common)
46
Canned Chili With Beans (Chili with beans, canned) 1 cup
51.7mg (9% DV)
Standard Release (Common)
47
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
50.2mg (9% DV)
Standard Release (Common)
48
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
49.1mg (9% DV)
Standard Release (Common)
49
Raw Cassava (Cassava, raw) 1 cup
48.8mg (9% DV)
Standard Release (Common)
50
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
48.5mg (9% DV)
Standard Release (Common)
51
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
47.5mg (9% DV)
Standard Release (Common)
52
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
47.5mg (9% DV)
Standard Release (Common)
53
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
47.4mg (9% DV)
Standard Release (Common)
54
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
47mg (9% DV)
Standard Release (Common)
55
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
44mg (8% DV)
Standard Release (Common)
56
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
44mg (8% DV)
Standard Release (Common)
57
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
43.4mg (8% DV)
Standard Release (Common)
58
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
42.8mg (8% DV)
Standard Release (Common)
59
Quinoa, cooked 1 cup
42.6mg (8% DV)
Standard Release (Common)
60
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
41.9mg (8% DV)
Standard Release (Common)
61
Raw Green Peas (Peas, green, raw) 1 cup
41.2mg (7% DV)
Standard Release (Common)
62
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
41.1mg (7% DV)
Standard Release (Common)
63
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
41.1mg (7% DV)
Standard Release (Common)
64
Grilled Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
39.7mg (7% DV)
Standard Release (Common)
65
Sweet Whey Fluid (Whey, sweet, fluid) 1 cup
39.4mg (7% DV)
Standard Release (Common)
66
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
39mg (7% DV)
Standard Release (Common)
67
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
38.7mg (7% DV)
Standard Release (Common)
68
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
38.2mg (7% DV)
Standard Release (Common)
69
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
38.2mg (7% DV)
Standard Release (Common)
70
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
37.2mg (7% DV)
Standard Release (Common)
71
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
37.2mg (7% DV)
Standard Release (Common)
72
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
37.2mg (7% DV)
Standard Release (Common)
73
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
36.5mg (7% DV)
Standard Release (Common)
74
Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced
35.8mg (7% DV)
Standard Release (Common)
75
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
35.8mg (7% DV)
Standard Release (Common)
76
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
35.5mg (6% DV)
Standard Release (Common)
77
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
35.4mg (6% DV)
Standard Release (Common)
78
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
35.4mg (6% DV)
Standard Release (Common)
79
Low Fat Fruit Yogurt (With Vitamin D) (Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D) 1 cup (8 fl oz)
34.3mg (6% DV)
Standard Release (Common)
80
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
34.1mg (6% DV)
Standard Release (Common)
81
Sweetened Condensed Milk (Milk, canned, condensed, sweetened) 1 fl oz
34mg (6% DV)
Standard Release (Common)
82
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
33.8mg (6% DV)
Standard Release (Common)
83
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
33.6mg (6% DV)
Standard Release (Common)
84
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
33.4mg (6% DV)
Standard Release (Common)
85
Soft Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
32.9mg (6% DV)
Standard Release (Common)
86
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
32.7mg (6% DV)
Standard Release (Common)
87
California Avocados (Avocados, raw, California) 1 cup, pureed
32.7mg (6% DV)
Standard Release (Common)
88
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
32.1mg (6% DV)
Standard Release (Common)
89
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
31.8mg (6% DV)
Standard Release (Common)
90
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
31.8mg (6% DV)
Standard Release (Common)
91
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
31.2mg (6% DV)
Standard Release (Common)
92
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
30.5mg (6% DV)
Standard Release (Common)
93
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
30.4mg (6% DV)
Standard Release (Common)
94
Raw Oat Bran (Oat bran, raw) 1 cup
30.3mg (6% DV)
Standard Release (Common)
95
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
29.9mg (5% DV)
Standard Release (Common)
96
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
28.6mg (5% DV)
Standard Release (Common)
97
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
28.5mg (5% DV)
Standard Release (Common)
98
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
28.1mg (5% DV)
Standard Release (Common)
99
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
27.8mg (5% DV)
Standard Release (Common)
100
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
26.5mg (5% DV)
Standard Release (Common)
101
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
26.4mg (5% DV)
Standard Release (Common)
102
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
26.4mg (5% DV)
Standard Release (Common)
103
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
26.3mg (5% DV)
Standard Release (Common)
104
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
26mg (5% DV)
Standard Release (Common)
105
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)
25.9mg (5% DV)
Standard Release (Common)
106
Cooked Sweet White Corn (Boiled, Drained) (Corn, sweet, white, cooked, boiled, drained, without salt) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
25.9mg (5% DV)
Standard Release (Common)
107
Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes
25.8mg (5% DV)
Standard Release (Common)
108
Nonfat Chocolate Yogurt (Yogurt, chocolate, nonfat milk, fortified with vitamin D) 1 container (6 oz)
25.8mg (5% DV)
Standard Release (Common)
109
Non Fat Greek Yogurt (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)) 1 container
25.7mg (5% DV)
Standard Release (Common)
110
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
25.6mg (5% DV)
Standard Release (Common)
111
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
25.4mg (5% DV)
Standard Release (Common)
112
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
24.9mg (5% DV)
Standard Release (Common)
113
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
24mg (4% DV)
Standard Release (Common)
114
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
23.7mg (4% DV)
Standard Release (Common)
115
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
23.7mg (4% DV)
Standard Release (Common)
116
Kimchi (Cabbage, kimchi) 1 cup
23.3mg (4% DV)
Standard Release (Common)
117
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
23.1mg (4% DV)
Standard Release (Common)
118
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
22.8mg (4% DV)
Standard Release (Common)
119
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
22.6mg (4% DV)
Standard Release (Common)
120
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
22.4mg (4% DV)
Standard Release (Common)
121
Flax Seeds (Seeds, flaxseed) 1oz
22.4mg (4% DV)
Standard Release (Common)
122
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
22.3mg (4% DV)
Standard Release (Common)
123
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
22mg (4% DV)
Standard Release (Common)
124
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
21.8mg (4% DV)
Standard Release (Common)
125
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
21.7mg (4% DV)
Standard Release (Common)
126
Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup
21.7mg (4% DV)
Standard Release (Common)
127
Breadfruit (Breadfruit, raw) 1 cup
21.6mg (4% DV)
Standard Release (Common)
128
Raw Asparagus (Asparagus, raw) 1 cup
21.4mg (4% DV)
Standard Release (Common)
129
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
21.1mg (4% DV)
Standard Release (Common)
130
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
21.1mg (4% DV)
Standard Release (Common)
131
Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices
21.1mg (4% DV)
Standard Release (Common)
132
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
21mg (4% DV)
Standard Release (Common)
133
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
21mg (4% DV)
Standard Release (Common)
134
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
21mg (4% DV)
Standard Release (Common)
135
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
21mg (4% DV)
Standard Release (Common)
136
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
20.8mg (4% DV)
Standard Release (Common)
137
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
20.6mg (4% DV)
Standard Release (Common)
138
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
20.3mg (4% DV)
Standard Release (Common)
139
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
20.2mg (4% DV)
Standard Release (Common)
140
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
20.2mg (4% DV)
Standard Release (Common)
141
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
20.2mg (4% DV)
Standard Release (Common)
142
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
20.2mg (4% DV)
Standard Release (Common)
143
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
20mg (4% DV)
Standard Release (Common)
144
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
19.9mg (4% DV)
Standard Release (Common)
145
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
19.8mg (4% DV)
Standard Release (Common)
146
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
19.7mg (4% DV)
Standard Release (Common)
147
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
19.6mg (4% DV)
Standard Release (Common)
148
Cooked Millet (Millet, cooked) 1 cup
19.5mg (4% DV)
Standard Release (Common)
149
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
19.4mg (4% DV)
Standard Release (Common)
150
Raw Cremini Mushrooms (Exposed To Sunlight Or Uv) (Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw) 1 cup whole
19.2mg (3% DV)
Standard Release (Common)
151
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
19.2mg (3% DV)
Standard Release (Common)
152
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
19.2mg (3% DV)
Standard Release (Common)
153
White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup
19mg (3% DV)
Standard Release (Common)
154
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
18.6mg (3% DV)
Standard Release (Common)
155
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
18.6mg (3% DV)
Standard Release (Common)
156
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
18.4mg (3% DV)
Standard Release (Common)
157
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
18.4mg (3% DV)
Standard Release (Common)
158
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
18.3mg (3% DV)
Standard Release (Common)
159
Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced
18.2mg (3% DV)
Standard Release (Common)
160
Raw Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
18.2mg (3% DV)
Standard Release (Common)
161
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
18.2mg (3% DV)
Standard Release (Common)
162
Raw Taro (Taro, raw) 1 cup, sliced
18mg (3% DV)
Standard Release (Common)
163
Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup
18mg (3% DV)
Standard Release (Common)
164
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
17.9mg (3% DV)
Standard Release (Common)
165
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
17.9mg (3% DV)
Standard Release (Common)
166
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
17.9mg (3% DV)
Standard Release (Common)
167
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
17.9mg (3% DV)
Standard Release (Common)
168
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
17.9mg (3% DV)
Standard Release (Common)
169
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
17.9mg (3% DV)
Standard Release (Common)
170
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
17.7mg (3% DV)
Standard Release (Common)
171
White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice
17.7mg (3% DV)
Standard Release (Common)
172
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
17.7mg (3% DV)
Standard Release (Common)
173
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
17.3mg (3% DV)
Standard Release (Common)
174
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
17.3mg (3% DV)
Standard Release (Common)
175
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
17.3mg (3% DV)
Standard Release (Common)
176
Mulberries (Mulberries, raw) 1 cup
17.2mg (3% DV)
Standard Release (Common)
177
Soursop (Soursop, raw) 1 cup, pulp
17.1mg (3% DV)
Standard Release (Common)
178
Raw Broccoli (Broccoli, raw) 1 cup chopped
17mg (3% DV)
Standard Release (Common)
179
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
16.9mg (3% DV)
Standard Release (Common)
180
Dried Sweet Whey Powder (Whey, sweet, dried) 1 tbsp
16.9mg (3% DV)
Standard Release (Common)
181
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
16.8mg (3% DV)
Standard Release (Common)
182
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
16.8mg (3% DV)
Standard Release (Common)
183
Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
16.8mg (3% DV)
Standard Release (Common)
184
Cooked Wild Rice (Wild rice, cooked) 1 cup
16.7mg (3% DV)
Standard Release (Common)
185
Raw Kohlrabi (Kohlrabi, raw) 1 cup
16.6mg (3% DV)
Standard Release (Common)
186
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
16.6mg (3% DV)
Standard Release (Common)
187
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
16.4mg (3% DV)
Standard Release (Common)
188
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
16.2mg (3% DV)
Standard Release (Common)
189
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
15.8mg (3% DV)
Standard Release (Common)
190
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
15.6mg (3% DV)
Standard Release (Common)
191
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
15.6mg (3% DV)
Standard Release (Common)
192
Fat Free Chocolate Milk (Milk, chocolate, fat free, with added vitamin A and vitamin D) 100 grams
15.6mg (3% DV)
Standard Release (Common)
193
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
15.5mg (3% DV)
Standard Release (Common)
194
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
15.4mg (3% DV)
Standard Release (Common)
195
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
15.4mg (3% DV)
Standard Release (Common)
196
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
15.4mg (3% DV)
Standard Release (Common)
197
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
15.4mg (3% DV)
Standard Release (Common)
198
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
15.4mg (3% DV)
Standard Release (Common)
199
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
15.4mg (3% DV)
Standard Release (Common)
200
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
15.4mg (3% DV)
Standard Release (Common)