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

200 results
Name
Fiber
Data source
1
Rose Hips (Rose Hips, wild (Northern Plains Indians)) 1 cup
30.6g (109% DV)
Standard Release (Common)
2
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
24.5g (88% DV)
Standard Release (Common)
3
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
19.1g (68% DV)
Standard Release (Common)
4
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
18.6g (66% DV)
Standard Release (Common)
5
Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces
17.5g (63% DV)
Standard Release (Common)
6
Uncooked Buckwheat (Buckwheat) 1 cup
17g (61% DV)
Standard Release (Common)
7
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
16.8g (60% DV)
Standard Release (Common)
8
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
16.5g (59% DV)
Standard Release (Common)
9
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
16.5g (59% DV)
Standard Release (Common)
10
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
16.5g (59% DV)
Standard Release (Common)
11
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
16.4g (59% DV)
Standard Release (Common)
12
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
16.3g (58% DV)
Standard Release (Common)
13
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
15.6g (56% DV)
Standard Release (Common)
14
California Avocados (Avocados, raw, California) 1 cup, pureed
15.6g (56% DV)
Standard Release (Common)
15
Feijoa (Feijoa, raw) 1 cup, pureed
15.6g (56% DV)
Standard Release (Common)
16
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
15.4g (55% DV)
Standard Release (Common)
17
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
15.4g (55% DV)
Standard Release (Common)
18
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
15.4g (55% DV)
Standard Release (Common)
19
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
15.2g (54% DV)
Standard Release (Common)
20
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
15g (53% DV)
Standard Release (Common)
21
Raw Oat Bran (Oat bran, raw) 1 cup
14.5g (52% DV)
Standard Release (Common)
22
Rowal (Rowal, raw) 1 cup
14.1g (50% DV)
Standard Release (Common)
23
Baked Beans (Beans, baked, home prepared) 1 cup
13.9g (50% DV)
Standard Release (Common)
24
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
13.5g (48% DV)
Standard Release (Common)
25
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
13.4g (48% DV)
Standard Release (Common)
26
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
13.2g (47% DV)
Standard Release (Common)
27
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
13.2g (47% DV)
Standard Release (Common)
28
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
13.1g (47% DV)
Standard Release (Common)
29
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
12.9g (46% DV)
Standard Release (Common)
30
Sapodilla (Sapodilla, raw) 1 cup, pulp
12.8g (46% DV)
Standard Release (Common)
31
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
12.5g (45% DV)
Standard Release (Common)
32
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
12.4g (44% DV)
Standard Release (Common)
33
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
11.6g (41% DV)
Standard Release (Common)
34
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
11.5g (41% DV)
Standard Release (Common)
35
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
11.4g (41% DV)
Standard Release (Common)
36
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
11.3g (40% DV)
Standard Release (Common)
37
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
11.3g (40% DV)
Standard Release (Common)
38
UNCLE SAM CEREAL (Cereals ready-to-eat, UNCLE SAM CEREAL) 3/4 cup (1 nlea serving)
11.2g (40% DV)
Standard Release (Common)
39
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
11.1g (40% DV)
Standard Release (Common)
40
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
11g (39% DV)
Standard Release (Common)
41
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
11g (39% DV)
Standard Release (Common)
42
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
11g (39% DV)
Standard Release (Common)
43
granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup
10.9g (39% DV)
Standard Release (Common)
44
APPLEBEE'S, crunchy onion rings 1 serving
10.9g (39% DV)
Standard Release (Common)
45
Breadfruit (Breadfruit, raw) 1 cup
10.8g (39% DV)
Standard Release (Common)
46
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
10.6g (38% DV)
Standard Release (Common)
47
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
10.4g (37% DV)
Standard Release (Common)
48
Familia Swiss Muesli Cereal (Cereals ready-to-eat, FAMILIA) 1 cup
10.4g (37% DV)
Standard Release (Common)
49
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
10.3g (37% DV)
Standard Release (Common)
50
Elderberries (Elderberries, raw) 1 cup
10.2g (36% DV)
Standard Release (Common)
51
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
10g (36% DV)
Standard Release (Common)
52
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber 1 packet (1 nlea serving)
10g (36% DV)
Standard Release (Common)
53
Candies, semisweet chocolate, made with butter 1 cup chips (6 oz package)
10g (36% DV)
Standard Release (Common)
54
Chia Seeds (Seeds, chia seeds, dried) 1 oz
9.8g (35% DV)
Standard Release (Common)
55
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
9.5g (34% DV)
Standard Release (Common)
56
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
9.5g (34% DV)
Standard Release (Common)
57
Durian (Durian, raw or frozen) 1 cup, chopped or diced
9.2g (33% DV)
Standard Release (Common)
58
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
9.2g (33% DV)
Standard Release (Common)
59
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
9.2g (33% DV)
Standard Release (Common)
60
Rye Crispbread (Crackers, crispbread, rye) 1 cup, crushed
9.1g (32% DV)
Standard Release (Common)
61
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
9g (32% DV)
Standard Release (Common)
62
Cereals, whole wheat hot natural cereal, dry 1 cup
8.9g (32% DV)
Standard Release (Common)
63
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
8.9g (32% DV)
Standard Release (Common)
64
Burrito With Beans Cheese And Beef (Fast foods, burrito, with beans, cheese, and beef) 1 burrito
8.9g (32% DV)
Standard Release (Common)
65
Guavas (Guavas, common, raw) 1 cup
8.9g (32% DV)
Standard Release (Common)
66
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
8.9g (32% DV)
Standard Release (Common)
67
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
8.9g (32% DV)
Standard Release (Common)
68
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
8.8g (31% DV)
Standard Release (Common)
69
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
8.8g (31% DV)
Standard Release (Common)
70
Post Shredded Wheat N Bran Spoon-Size (Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size) 1 (1/4) cup (1 nlea serving)
8.7g (31% DV)
Standard Release (Common)
71
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
8.6g (31% DV)
Standard Release (Common)
72
Canned Chili With Beans (Chili with beans, canned) 1 cup
8.4g (30% DV)
Standard Release (Common)
73
Candies, confectioner's coating, peanut butter 1 cup chips
8.4g (30% DV)
Standard Release (Common)
74
Black Bean Soup (Soup, black bean, canned, prepared with equal volume water) 1 cup
8.4g (30% DV)
Standard Release (Common)
75
Raw Green Peas (Peas, green, raw) 1 cup
8.3g (30% DV)
Standard Release (Common)
76
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
8.3g (29% DV)
Standard Release (Common)
77
Nachos With Cheese Beans Ground Beef And Tomatoes (Fast foods, nachos, with cheese, beans, ground beef, and tomatoes) 1 serving
8.2g (29% DV)
Standard Release (Common)
78
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
8.2g (29% DV)
Standard Release (Common)
79
Cooked Bulgur (Bulgur, cooked) 1 cup
8.2g (29% DV)
Standard Release (Common)
80
Cereals, oats, regular and quick, not fortified, dry 1 cup
8.2g (29% DV)
Standard Release (Common)
81
POST Raisin Bran Cereal (Cereals ready-to-eat, POST Raisin Bran Cereal) 1 cup (1 nlea serving)
8.1g (29% DV)
Standard Release (Common)
82
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
8.1g (29% DV)
Standard Release (Common)
83
Raspberries (Raspberries, raw) 1 cup
8g (29% DV)
Standard Release (Common)
84
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
8g (29% DV)
Standard Release (Common)
85
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
7.8g (28% DV)
Standard Release (Common)
86
Burrito With Beans And Cheese (Fast foods, burrito, with beans and cheese) 1 each burrito
7.8g (28% DV)
Standard Release (Common)
87
Flax Seeds (Seeds, flaxseed) 1oz
7.8g (28% DV)
Standard Release (Common)
88
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
7.7g (28% DV)
Standard Release (Common)
89
Blackberries (Blackberries, raw) 1 cup
7.6g (27% DV)
Standard Release (Common)
90
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
7.6g (27% DV)
Standard Release (Common)
91
Cooked Spelt (Spelt, cooked) 1 cup
7.6g (27% DV)
Standard Release (Common)
92
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
7.6g (27% DV)
Standard Release (Common)
93
POST, GRAPE-NUTS Cereal (Cereals ready-to-eat, POST, GRAPE-NUTS Cereal) 1/2 cup (1 nlea serving)
7.5g (27% DV)
Standard Release (Common)
94
QUAKER, Shredded Wheat, bagged cereal (Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal) 3 biscuits (1 nlea serving)
7.4g (27% DV)
Standard Release (Common)
95
Soursop (Soursop, raw) 1 cup, pulp
7.4g (27% DV)
Standard Release (Common)
96
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
7.4g (26% DV)
Standard Release (Common)
97
Burrito With Beans And Beef (Fast foods, burrito, with beans and beef) 1 item
7.2g (26% DV)
Standard Release (Common)
98
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
7.1g (25% DV)
Standard Release (Common)
99
Cooked Teff (Teff, cooked) 1 cup
7.1g (25% DV)
Standard Release (Common)
100
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
7g (25% DV)
Standard Release (Common)
101
Pomegranates (Pomegranates, raw) 1 cup
7g (25% DV)
Standard Release (Common)
102
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
6.9g (25% DV)
Standard Release (Common)
103
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
6.7g (24% DV)
Standard Release (Common)
104
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
6.7g (24% DV)
Standard Release (Common)
105
SUN COUNTRY, KRETSCHMER Toasted Wheat Bran (Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran) 1/4 cup (1 nlea serving)
6.6g (24% DV)
Standard Release (Common)
106
POST GREAT GRAINS Banana Nut Crunch (Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch) 1 cup (1 nlea serving)
6.6g (24% DV)
Standard Release (Common)
107
Cereals, WHEATENA, cooked with water 1 cup
6.6g (23% DV)
Standard Release (Common)
108
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
6.6g (23% DV)
Standard Release (Common)
109
Raw Parsnips (Parsnips, raw) 1 cup slices
6.5g (23% DV)
Standard Release (Common)
110
Gooseberries (Gooseberries, raw) 1 cup
6.5g (23% DV)
Standard Release (Common)
111
Candies, coconut bar, not chocolate covered 100 grams
6.4g (23% DV)
Standard Release (Common)
112
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
6.4g (23% DV)
Standard Release (Common)
113
Mammy Apple (Mammy-apple, (mamey), raw) 1/4 fruit
6.4g (23% DV)
Standard Release (Common)
114
Post Honey Nut Shredded Wheat (Cereals ready-to-eat, POST, Honey Nut Shredded Wheat) 1 cup (1 nlea serving)
6.3g (23% DV)
Standard Release (Common)
115
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
6.2g (22% DV)
Standard Release (Common)
116
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
6.2g (22% DV)
Standard Release (Common)
117
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
6.1g (22% DV)
Standard Release (Common)
118
POST, Shredded Wheat, original spoon-size (Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size) 1 cup (1 nlea serving)
6.1g (22% DV)
Standard Release (Common)
119
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
6g (22% DV)
Standard Release (Common)
120
Abiyuch (Abiyuch, raw) 1/2 cup
6g (22% DV)
Standard Release (Common)
121
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
6g (22% DV)
Standard Release (Common)
122
MALT-O-MEAL, Raisin Bran Cereal (Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal) 1 cup (1 nlea serving)
6g (21% DV)
Standard Release (Common)
123
Dried Jujube (Jujube, Chinese, fresh, dried) 100 grams
6g (21% DV)
Standard Release (Common)
124
MALT-O-MEAL, Frosted Mini SPOONERS (Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS) 1 cup (1 nlea serving)
6g (21% DV)
Standard Release (Common)
125
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
6g (21% DV)
Standard Release (Common)
126
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry 1 package (1 nlea serving)
6g (21% DV)
Standard Release (Common)
127
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
5.9g (21% DV)
Standard Release (Common)
128
Low Sodium Minestrone (Soup, minestrone, canned, reduced sodium, ready-to-serve) 1 cup
5.9g (21% DV)
Standard Release (Common)
129
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar 1 packet (1 nlea serving)
5.9g (21% DV)
Standard Release (Common)
130
Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon 1 packet (1 nlea serving)
5.9g (21% DV)
Standard Release (Common)
131
POST, Shredded Wheat, original big biscuit (Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit) 2 biscuits (1 nlea serving)
5.8g (21% DV)
Standard Release (Common)
132
QUAKER, Toasted Multigrain Crisps (Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps) 1 (1/4) cup (1 nlea serving)
5.8g (21% DV)
Standard Release (Common)
133
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
5.8g (21% DV)
Standard Release (Common)
134
Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato 12 inch sub
5.8g (21% DV)
Standard Release (Common)
135
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar 1 bar
5.8g (21% DV)
Standard Release (Common)
136
Canned Minestrone (Soup, minestrone, canned, chunky, ready-to-serve) 1 cup
5.8g (21% DV)
Standard Release (Common)
137
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
5.7g (21% DV)
Standard Release (Common)
138
Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry 1/2 cup (1 nlea serving)
5.7g (20% DV)
Standard Release (Common)
139
Cooked Oat Bran (Oat bran, cooked) 1 cup
5.7g (20% DV)
Standard Release (Common)
140
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread 1 packet (1 nlea serving)
5.7g (20% DV)
Standard Release (Common)
141
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS 1 cup (1 nlea serving)
5.7g (20% DV)
Standard Release (Common)
142
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry 1 package (1 nlea serving)
5.6g (20% DV)
Standard Release (Common)
143
MOM'S BEST, Sweetened WHEAT-FULS (Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS) 1 cup (1 nlea serving)
5.5g (20% DV)
Standard Release (Common)
144
Post Bran Flakes (Cereals ready-to-eat, POST Bran Flakes) 3/4 cup (1 nlea serving)
5.5g (20% DV)
Standard Release (Common)
145
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
5.4g (19% DV)
Standard Release (Common)
146
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
5.4g (19% DV)
Standard Release (Common)
147
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry 1 package (1 nlea serving)
5.4g (19% DV)
Standard Release (Common)
148
wheat and bran, presweetened with nuts and fruits (Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits) 1 cup (1 nlea serving)
5.3g (19% DV)
Standard Release (Common)
149
POST GREAT GRAINS Cranberry Almond Crunch (Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch) 3/4 cup (1 nlea serving)
5.3g (19% DV)
Standard Release (Common)
150
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
5.3g (19% DV)
Standard Release (Common)
151
QUAKER, Low Fat 100% Natural Granola with Raisins (Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins) 2/3 cup (1 nlea serving)
5.3g (19% DV)
Standard Release (Common)
152
Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry 1 package (1 nlea serving)
5.3g (19% DV)
Standard Release (Common)
153
Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise 1 item
5.2g (19% DV)
Standard Release (Common)
154
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
5.2g (19% DV)
Standard Release (Common)
155
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
5.2g (19% DV)
Standard Release (Common)
156
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry 1 package (1 nlea serving)
5.2g (19% DV)
Standard Release (Common)
157
Quinoa, cooked 1 cup
5.2g (19% DV)
Standard Release (Common)
158
Cooked Amaranth (Amaranth grain, cooked) 1 cup
5.2g (18% DV)
Standard Release (Common)
159
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
5.1g (18% DV)
Standard Release (Common)
160
Cereals, WHEATENA, dry 1/3 cup (1 nlea serving)
5.1g (18% DV)
Standard Release (Common)
161
Post Great Grains Raisin Date & Pecan (Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan) 3/4 cup (1 nlea serving)
5.1g (18% DV)
Standard Release (Common)
162
SILK Plus Fiber, soymilk 1 cup
5.1g (18% DV)
Standard Release (Common)
163
POST, GREAT GRAINS Crunchy Pecan Cereal (Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal) 3/4 cup (1 nlea serving)
5g (18% DV)
Standard Release (Common)
164
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
5g (18% DV)
Standard Release (Common)
165
Alpen Cereal (Cereals ready-to-eat, ALPEN) 2/3 cup (1 nlea serving)
5g (18% DV)
Standard Release (Common)
166
BARBARA'S PUFFINS, original (Cereals ready-to-eat, BARBARA'S PUFFINS, original) 3/4 cup (1 nlea serving)
5g (18% DV)
Standard Release (Common)
167
Cooked Hash Browns (Potatoes, hash brown, home-prepared) 1 cup
5g (18% DV)
Standard Release (Common)
168
POST, Shredded Wheat, lightly frosted, spoon-size (Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size) 1 cup (1 nlea serving)
5g (18% DV)
Standard Release (Common)
169
NATURE'S PATH, Organic FLAX PLUS flakes (Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes) 3/4 cup (1 nlea serving)
5g (18% DV)
Standard Release (Common)
170
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
5g (18% DV)
Standard Release (Common)
171
RALSTON Enriched Wheat Bran flakes (Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes) 1 serving (nlea serving size = 0.75 cup)
4.9g (18% DV)
Standard Release (Common)
172
Quaker 100% Natural Granola Oats Wheat And Honey (Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey) 1/2 cup (1 nlea serving)
4.9g (17% DV)
Standard Release (Common)
173
Red Delicious Apples (Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
4.9g (17% DV)
Standard Release (Common)
174
QUAKER, Oatmeal Squares, cinnamon (Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon) 1 cup (1 nlea serving)
4.9g (17% DV)
Standard Release (Common)
175
QUAKER, MOTHER'S Cinnamon Oat Crunch (Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch) 1 cup (1 nlea serving)
4.9g (17% DV)
Standard Release (Common)
176
Cereals, WHEATENA, cooked with water, with salt 1 cup
4.9g (17% DV)
Standard Release (Common)
177
Raw Kohlrabi (Kohlrabi, raw) 1 cup
4.9g (17% DV)
Standard Release (Common)
178
QUAKER, Natural Granola Apple Cranberry Almond (Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond) 1/2 cup (1 nlea serving)
4.9g (17% DV)
Standard Release (Common)
179
Red And White Currants (Currants, red and white, raw) 1 cup
4.8g (17% DV)
Standard Release (Common)
180
Unsweetened Baking Chocolate (Baking chocolate, unsweetened, squares) 1 oz square bakers
4.8g (17% DV)
Standard Release (Common)
181
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water 1 cup
4.8g (17% DV)
Standard Release (Common)
182
Cherimoya (Cherimoya, raw) 1 cup, pieces
4.8g (17% DV)
Standard Release (Common)
183
QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins (Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins) 1/2 cup (1 nlea serving)
4.8g (17% DV)
Standard Release (Common)
184
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry 1/2 cup (1 nlea serving)
4.8g (17% DV)
Standard Release (Common)
185
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
4.8g (17% DV)
Standard Release (Common)
186
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 1 scoop
4.7g (17% DV)
Standard Release (Common)
187
Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan 1 bottle
4.7g (17% DV)
Standard Release (Common)
188
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan 1 scoop
4.7g (17% DV)
Standard Release (Common)
189
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
4.7g (17% DV)
Standard Release (Common)
190
Granny Smith Apples (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
4.7g (17% DV)
Standard Release (Common)
191
QUAKER, Oatmeal Squares (Cereals ready-to-eat, QUAKER, Oatmeal Squares) 1 cup (1 nlea serving)
4.6g (17% DV)
Standard Release (Common)
192
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
4.6g (17% DV)
Standard Release (Common)
193
QUAKER Oatmeal Squares, Golden Maple (Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple) 1 cup (1 nlea serving)
4.6g (17% DV)
Standard Release (Common)
194
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
4.6g (17% DV)
Standard Release (Common)
195
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
4.6g (17% DV)
Standard Release (Common)
196
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
4.6g (17% DV)
Standard Release (Common)
197
NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola (Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola) 3/4 cup (1 nlea serving)
4.6g (17% DV)
Standard Release (Common)
198
Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
4.6g (16% DV)
Standard Release (Common)
199
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
4.6g (16% DV)
Standard Release (Common)
200
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
4.6g (16% DV)
Standard Release (Common)