Nutrient Ranking Tool

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200 Foods Highest in Fiber

Ranked by a Common Serving Size
28g Fiber = 100% DV
  1. Rose Hips
    (Rose Hips Wild (Northern Plains Indians))
    30.6g (109% DV) in 1 cup
    Database: Standard Release (Common) View
  2. Passion Fruit (Granadilla)
    (Passion-Fruit (Granadilla) Purple Raw)
    24.5g (88% DV) in 1 cup
    Database: Standard Release (Common) View
  3. Navy Beans
    (Beans Navy Mature Seeds Cooked Boiled Without Salt)
    19.1g (68% DV) in 1 cup
    Database: Standard Release (Common) View
  4. Cooked Small White Beans
    (Beans Small White Mature Seeds Cooked Boiled Without Salt)
    18.6g (66% DV) in 1 cup
    Database: Standard Release (Common) View
  5. Dried Fungi Cloud Ears
    (Fungi Cloud Ears Dried)
    17.5g (63% DV) in 5 pieces
    Database: Standard Release (Common) View
  6. Buckwheat (Uncooked)
    (Buckwheat)
    17g (61% DV) in 1 cup
    Database: Standard Release (Common) View
  7. Adzuki Beans
    (Beans Adzuki Mature Seeds Cooked Boiled Without Salt)
    16.8g (60% DV) in 1 cup
    Database: Standard Release (Common) View
  8. Boiled Red Kidney Beans
    (Beans Kidney Royal Red Mature Seeds Cooked Boiled Without Salt)
    16.5g (59% DV) in 1 cup
    Database: Standard Release (Common) View
  9. California Red Kidney Beans
    (Beans Kidney California Red Mature Seeds Cooked Boiled Without Salt)
    16.5g (59% DV) in 1 cup
    Database: Standard Release (Common) View
  10. Uncooked Oats
    (Oats (Includes Foods For Usda's Food Distribution Program))
    16.5g (59% DV) in 1 cup
    Database: Standard Release (Common) View
  11. Canned Cranberry Beans
    (Beans Cranberry (Roman) Mature Seeds Canned)
    16.4g (59% DV) in 1 cup
    Database: Standard Release (Common) View
  12. Split Peas
    (Peas Split Mature Seeds Cooked Boiled Without Salt)
    16.3g (58% DV) in 1 cup
    Database: Standard Release (Common) View
  13. Lentils (Cooked)
    (Lentils Mature Seeds Cooked Boiled Without Salt)
    15.6g (56% DV) in 1 cup
    Database: Standard Release (Common) View
  14. California Avocados
    (Avocados Raw California)
    15.6g (56% DV) in 1 cup, pureed
    Database: Standard Release (Common) View
  15. Feijoa
    (Feijoa Raw)
    15.6g (56% DV) in 1 cup, pureed
    Database: Standard Release (Common) View
  16. Black Turtle Beans
    (Beans Black Turtle Mature Seeds Cooked Boiled Without Salt)
    15.4g (55% DV) in 1 cup
    Database: Standard Release (Common) View
  17. Pinto Beans (Cooked)
    (Beans Pinto Mature Seeds Cooked Boiled Without Salt)
    15.4g (55% DV) in 1 cup
    Database: Standard Release (Common) View
  18. Mung Beans (Cooked)
    (Mung Beans Mature Seeds Cooked Boiled Without Salt)
    15.4g (55% DV) in 1 cup
    Database: Standard Release (Common) View
  19. Cranberry Beans (Roman Beans)
    (Beans Cranberry (Roman) Mature Seeds Cooked Boiled Without Salt)
    15.2g (54% DV) in 1 cup
    Database: Standard Release (Common) View
  20. Black Beans
    (Beans Black Mature Seeds Cooked Boiled Without Salt)
    15g (53% DV) in 1 cup
    Database: Standard Release (Common) View
  21. Oat Bran
    (Oat Bran Raw)
    14.5g (52% DV) in 1 cup
    Database: Standard Release (Common) View
  22. Rowal
    (Rowal Raw)
    14.1g (50% DV) in 1 cup
    Database: Standard Release (Common) View
  23. Baked Beans
    (Beans Baked Home Prepared)
    13.9g (50% DV) in 1 cup
    Database: Standard Release (Common) View
  24. Avocados
    (Avocados Raw All Commercial Varieties)
    13.5g (48% DV) in 1 avocado, ns as to florida or california
    Database: Standard Release (Common) View
  25. Canned Navy Beans
    (Beans Navy Mature Seeds Canned)
    13.4g (48% DV) in 1 cup
    Database: Standard Release (Common) View
  26. Lima Beans
    (Lima Beans Large Mature Seeds Cooked Boiled Without Salt)
    13.2g (47% DV) in 1 cup
    Database: Standard Release (Common) View
  27. Strawberry Guavas
    (Guavas Strawberry Raw)
    13.2g (47% DV) in 1 cup
    Database: Standard Release (Common) View
  28. Cooked Red Kidney Beans
    (Beans Kidney Red Mature Seeds Cooked Boiled Without Salt)
    13.1g (47% DV) in 1 cup
    Database: Standard Release (Common) View
  29. Florida Avocados
    (Avocados Raw Florida)
    12.9g (46% DV) in 1 cup, pureed
    Database: Standard Release (Common) View
  30. Sapodilla
    (Sapodilla Raw)
    12.8g (46% DV) in 1 cup, pulp
    Database: Standard Release (Common) View
  31. Chickpeas (Garbanzo Beans) (Cooked)
    (Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Cooked Boiled Without Salt)
    12.5g (45% DV) in 1 cup
    Database: Standard Release (Common) View
  32. Great Northern Beans
    (Beans Great Northern Mature Seeds Cooked Boiled Without Salt)
    12.4g (44% DV) in 1 cup
    Database: Standard Release (Common) View
  33. Canned Mature (White) Lima Beans
    (Lima Beans Large Mature Seeds Canned)
    11.6g (41% DV) in 1 cup
    Database: Standard Release (Common) View
  34. Mungo Beans (Cooked)
    (Mungo Beans Mature Seeds Cooked Boiled Without Salt)
    11.5g (41% DV) in 1 cup
    Database: Standard Release (Common) View
  35. Canned Refried Beans
    (Refried Beans Canned Vegetarian)
    11.4g (41% DV) in 1 cup
    Database: Standard Release (Common) View
  36. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    11.3g (40% DV) in 1 cup
    Database: Standard Release (Common) View
  37. Kidney Beans
    (Beans Kidney All Types Mature Seeds Cooked Boiled Without Salt)
    11.3g (40% DV) in 1 cup
    Database: Standard Release (Common) View
  38. Uncle Sam Cereal
    (Cereals Ready-To-Eat Uncle Sam Cereal)
    11.2g (40% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  39. Black-Eyed Peas (Cowpeas)
    (Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Cooked Boiled Without Salt)
    11.1g (40% DV) in 1 cup
    Database: Standard Release (Common) View
  40. Canned Red Kidney Beans
    (Beans Kidney Red Mature Seeds Canned Solids And Liquids)
    11g (39% DV) in 1 cup
    Database: Standard Release (Common) View
  41. Canned Kidney Beans
    (Beans Kidney All Types Mature Seeds Canned)
    11g (39% DV) in 1 cup
    Database: Standard Release (Common) View
  42. Sugar Apples
    (Sugar-Apples (Sweetsop) Raw)
    11g (39% DV) in 1 cup, pulp
    Database: Standard Release (Common) View
  43. Fried Onion Rings
    (Applebee's Crunchy Onion Rings)
    10.9g (39% DV) in 1 serving
    Database: Standard Release (Common) View
  44. Granola Homemade
    (Cereals Ready-To-Eat Granola Homemade)
    10.9g (39% DV) in 1 cup
    Database: Standard Release (Common) View
  45. Breadfruit
    (Breadfruit Raw)
    10.8g (39% DV) in 1 cup
    Database: Standard Release (Common) View
  46. Sun-Dried Hot Chile Peppers
    (Peppers Hot Chile Sun-Dried)
    10.6g (38% DV) in 1 cup
    Database: Standard Release (Common) View
  47. Canned Baked Beans
    (Beans Baked Canned Plain Or Vegetarian)
    10.4g (37% DV) in 1 cup
    Database: Standard Release (Common) View
  48. Familia Swiss Muesli Cereal
    (Cereals Ready-To-Eat Familia)
    10.4g (37% DV) in 1 cup
    Database: Standard Release (Common) View
  49. Boiled Soybeans (Edamame)
    (Soybeans Mature Cooked Boiled Without Salt)
    10.3g (37% DV) in 1 cup
    Database: Standard Release (Common) View
  50. Elderberries
    (Elderberries Raw)
    10.2g (36% DV) in 1 cup
    Database: Standard Release (Common) View
  51. Cooked Hubbard Squash
    (Squash Winter Hubbard Baked Without Salt)
    10g (36% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  52. Quaker Instant Oatmeal Cinnamon Swirl High Fiber
    (Cereals Quaker Instant Oatmeal Cinnamon Swirl High Fiber)
    10g (36% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) View
  53. Semisweet Chocolate Made With Butter
    10g (36% DV) in 1 cup chips (6 oz package)
    Database: Standard Release (Common) View
  54. Chia Seeds
    (Seeds Chia Seeds Dried)
    9.8g (35% DV) in 1 oz
    Database: Standard Release (Common) View
  55. Mamey Sapote
    (Sapote Mamey Raw)
    9.5g (34% DV) in 1 cup 1 inch pieces
    Database: Standard Release (Common) View
  56. Fava Beans (Raw)
    (Beans Fava In Pod Raw)
    9.5g (34% DV) in 1 cup
    Database: Standard Release (Common) View
  57. Durian
    (Durian Raw Or Frozen)
    9.2g (33% DV) in 1 cup, chopped or diced
    Database: Standard Release (Common) View
  58. Cooked Lima Beans
    (Lima Beans Immature Seeds Cooked Boiled Drained Without Salt)
    9.2g (33% DV) in 1 cup
    Database: Standard Release (Common) View
  59. Broad Beans (Fava)
    (Broadbeans (Fava Beans) Mature Seeds Cooked Boiled Without Salt)
    9.2g (33% DV) in 1 cup
    Database: Standard Release (Common) View
  60. Rye Crispbread
    (Crackers Crispbread Rye)
    9.1g (32% DV) in 1 cup, crushed
    Database: Standard Release (Common) View
  61. Baked Acorn Squash
    (Squash Winter Acorn Cooked Baked Without Salt)
    9g (32% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  62. Uncooked Whole-Grain Cornmeal
    (Cornmeal Whole-Grain White)
    8.9g (32% DV) in 1 cup
    Database: Standard Release (Common) View
  63. Canned Lima Beans
    (Lima Beans Immature Seeds Canned No Salt Added Solids And Liquids)
    8.9g (32% DV) in 1 cup
    Database: Standard Release (Common) View
  64. Whole Wheat Hot Natural Cereal Dry
    (Cereals Whole Wheat Hot Natural Cereal Dry)
    8.9g (32% DV) in 1 cup
    Database: Standard Release (Common) View
  65. Burrito With Beans Cheese And Beef
    (Fast Foods Burrito With Beans Cheese And Beef)
    8.9g (32% DV) in 1 burrito
    Database: Standard Release (Common) View
  66. Uncooked Yellow Cornmeal
    (Cornmeal Whole-Grain Yellow)
    8.9g (32% DV) in 1 cup
    Database: Standard Release (Common) View
  67. Guavas
    (Guavas Common Raw)
    8.9g (32% DV) in 1 cup
    Database: Standard Release (Common) View
  68. Cooked Green Peas (Salted)
    (Peas Green Cooked Boiled Drained With Salt)
    8.8g (31% DV) in 1 cup
    Database: Standard Release (Common) View
  69. Cooked Green Peas
    (Peas Green Cooked Boiled Drained Without Salt)
    8.8g (31% DV) in 1 cup
    Database: Standard Release (Common) View
  70. Post Shredded Wheat N Bran Spoon-Size
    (Cereals Ready-To-Eat Post Shredded Wheat N' Bran Spoon-Size)
    8.7g (31% DV) in 1 (1/4) cup (1 nlea serving)
    Database: Standard Release (Common) View
  71. Succotash
    (Succotash (Corn And Limas) Cooked Boiled Drained Without Salt)
    8.6g (31% DV) in 1 cup
    Database: Standard Release (Common) View
  72. Black Bean Soup
    (Soup Black Bean Canned Prepared With Equal Volume Water)
    8.4g (30% DV) in 1 cup
    Database: Standard Release (Common) View
  73. Canned Chili With Beans
    (Chili With Beans Canned)
    8.4g (30% DV) in 1 cup
    Database: Standard Release (Common) View
  74. Confectioners Coating Peanut Butter
    (Confectioner's Coating Peanut Butter)
    8.4g (30% DV) in 1 cup chips
    Database: Standard Release (Common) View
  75. Peas
    (Peas Green Raw)
    8.3g (30% DV) in 1 cup
    Database: Standard Release (Common) View
  76. Cooked Blackeyed Peas
    (Cowpeas (Blackeyes) Immature Seeds Cooked Boiled Drained Without Salt)
    8.3g (29% DV) in 1 cup
    Database: Standard Release (Common) View
  77. Boiled Sweet Potatoes
    (Sweet Potato Cooked Boiled Without Skin)
    8.2g (29% DV) in 1 cup, mashed
    Database: Standard Release (Common) View
  78. Cooked Bulgur
    (Bulgur Cooked)
    8.2g (29% DV) in 1 cup
    Database: Standard Release (Common) View
  79. Nachos With Cheese Beans Ground Beef And Tomatoes
    (Fast Foods Nachos With Cheese Beans Ground Beef And Tomatoes)
    8.2g (29% DV) in 1 serving
    Database: Standard Release (Common) View
  80. Oats Regular And Quick Not Fortified Dry
    (Cereals Oats Regular And Quick Not Fortified Dry)
    8.2g (29% DV) in 1 cup
    Database: Standard Release (Common) View
  81. Post Raisin Bran Cereal
    (Cereals Ready-To-Eat Post Raisin Bran Cereal)
    8.1g (29% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  82. Edamame
    (Edamame Frozen Prepared)
    8.1g (29% DV) in 1 cup
    Database: Standard Release (Common) View
  83. Raspberries
    (Raspberries Raw)
    8g (29% DV) in 1 cup
    Database: Standard Release (Common) View
  84. Whole Grain Sorghum Flour
    (Sorghum Flour Whole-Grain)
    8g (29% DV) in 1 cup
    Database: Standard Release (Common) View
  85. Burrito With Beans And Cheese
    (Fast Foods Burrito With Beans And Cheese)
    7.8g (28% DV) in 1 each burrito
    Database: Standard Release (Common) View
  86. Loganberries (Frozen)
    (Loganberries Frozen)
    7.8g (28% DV) in 1 cup, unthawed
    Database: Standard Release (Common) View
  87. Flax Seeds
    (Seeds Flaxseed)
    7.8g (28% DV) in 1oz
    Database: Standard Release (Common) View
  88. Cooked Artichokes (Globe Or French)
    (Artichokes (Globe Or French) Frozen Cooked Boiled Drained Without Salt)
    7.7g (28% DV) in 1 cup
    Database: Standard Release (Common) View
  89. Cooked Spelt
    (Spelt Cooked)
    7.6g (27% DV) in 1 cup
    Database: Standard Release (Common) View
  90. Cooked Green Soybeans
    (Soybeans Green Cooked Boiled Drained Without Salt)
    7.6g (27% DV) in 1 cup
    Database: Standard Release (Common) View
  91. Blackberries
    (Blackberries Raw)
    7.6g (27% DV) in 1 cup
    Database: Standard Release (Common) View
  92. Cooked Collards
    (Collards Cooked Boiled Drained Without Salt)
    7.6g (27% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  93. Grape Nuts Cereal
    (Cereals Ready-To-Eat Post Grape-Nuts Cereal)
    7.5g (27% DV) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) View
  94. Kamut Cooked
    (Wheat Kamut Khorasan Cooked)
    7.4g (26% DV) in 1 cup
    Database: Standard Release (Common) View
  95. Soursop
    (Soursop Raw)
    7.4g (27% DV) in 1 cup, pulp
    Database: Standard Release (Common) View
  96. Quaker Shredded Wheat Bagged Cereal
    (Cereals Ready-To-Eat Quaker Shredded Wheat Bagged Cereal)
    7.4g (27% DV) in 3 biscuits (1 nlea serving)
    Database: Standard Release (Common) View
  97. Burrito With Beans And Beef
    (Fast Foods Burrito With Beans And Beef)
    7.2g (26% DV) in 1 item
    Database: Standard Release (Common) View
  98. Canned Pumpkin
    (Pumpkin Canned Without Salt)
    7.1g (25% DV) in 1 cup
    Database: Standard Release (Common) View
  99. Cooked Teff
    (Teff Cooked)
    7.1g (25% DV) in 1 cup
    Database: Standard Release (Common) View
  100. Pomegranates
    (Pomegranates Raw)
    7g (25% DV) in 1 cup
    Database: Standard Release (Common) View
  101. Boysenberries (Frozen)
    (Boysenberries Frozen Unsweetened)
    7g (25% DV) in 1 cup, unthawed
    Database: Standard Release (Common) View
  102. Artichokes (Globe Or French)
    (Artichokes (Globe Or French) Raw)
    6.9g (25% DV) in 1 artichoke, medium
    Database: Standard Release (Common) View
  103. Cooked Taro
    (Taro Cooked Without Salt)
    6.7g (24% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  104. Gluten Free Corn Noodles (Cooked)
    (Pasta Gluten-Free Corn Cooked)
    6.7g (24% DV) in 1 cup
    Database: Standard Release (Common) View
  105. Sun Country Kretschmer Toasted Wheat Bran
    (Cereals Ready-To-Eat Sun Country Kretschmer Toasted Wheat Bran)
    6.6g (24% DV) in 1/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  106. Cooked Butternut Squash
    (Squash Winter Butternut Cooked Baked Without Salt)
    6.6g (23% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  107. Post Great Grains Banana Nut Crunch
    (Cereals Ready-To-Eat Post Great Grains Banana Nut Crunch)
    6.6g (24% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  108. Wheatena Cooked With Water
    (Cereals Wheatena Cooked With Water)
    6.6g (23% DV) in 1 cup
    Database: Standard Release (Common) View
  109. Parsnips
    (Parsnips Raw)
    6.5g (23% DV) in 1 cup slices
    Database: Standard Release (Common) View
  110. Gooseberries
    (Gooseberries Raw)
    6.5g (23% DV) in 1 cup
    Database: Standard Release (Common) View
  111. Coconut Bar Not Chocolate Covered
    6.4g (23% DV) in 100 grams
    Database: Standard Release (Common) View
  112. Cooked Acorn Squash
    (Squash Winter Acorn Cooked Boiled Mashed Without Salt)
    6.4g (23% DV) in 1 cup, mashed
    Database: Standard Release (Common) View
  113. Mammy Apple
    (Mammy-Apple (Mamey) Raw)
    6.4g (23% DV) in 1/4 fruit
    Database: Standard Release (Common) View
  114. Post Honey Nut Shredded Wheat
    (Cereals Ready-To-Eat Post Honey Nut Shredded Wheat)
    6.3g (23% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  115. Cooked Catjang Beans
    (Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
    6.2g (22% DV) in 1 cup
    Database: Standard Release (Common) View
  116. Wild Blueberries (Frozen)
    (Blueberries Wild Frozen (Includes Foods For Usda's Food Distribution Program))
    6.2g (22% DV) in 1 cup, frozen
    Database: Standard Release (Common) View
  117. Tamarinds
    (Tamarinds Raw)
    6.1g (22% DV) in 1 cup, pulp
    Database: Standard Release (Common) View
  118. Post Shredded Wheat Original Spoon-Size
    (Cereals Ready-To-Eat Post Shredded Wheat Original Spoon-Size)
    6.1g (22% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  119. Frozen Raspberries
    (Raspberries Frozen Red Unsweetened)
    6g (22% DV) in 1 cup, unthawed
    Database: Standard Release (Common) View
  120. Cooked Pearled Barley
    (Barley Pearled Cooked)
    6g (21% DV) in 1 cup
    Database: Standard Release (Common) View
  121. Abiyuch
    (Abiyuch Raw)
    6g (22% DV) in 1/2 cup
    Database: Standard Release (Common) View
  122. Quaker Oatmeal Real Medleys Summer Berry Dry
    (Cereals Quaker Oatmeal Real Medleys Summer Berry Dry)
    6g (21% DV) in 1 package (1 nlea serving)
    Database: Standard Release (Common) View
  123. Malt-O-Meal Raisin Bran Cereal
    (Cereals Ready-To-Eat Malt-O-Meal Raisin Bran Cereal)
    6g (21% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  124. Malt-O-Meal Frosted Mini Spooners
    (Cereals Ready-To-Eat Malt-O-Meal Frosted Mini Spooners)
    6g (21% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  125. Fuyu Persimmon
    (Persimmons Japanese Raw)
    6g (22% DV) in 1 fruit (2-1/2 inch dia)
    Database: Standard Release (Common) View
  126. Dried Jujube
    (Jujube Chinese Fresh Dried)
    6g (21% DV) in 100 grams
    Database: Standard Release (Common) View
  127. Lemons
    (Lemons Raw Without Peel)
    5.9g (21% DV) in 1 cup, sections
    Database: Standard Release (Common) View
  128. Quaker Weight Control Instant Oatmeal Maple And Brown Sugar
    (Cereals Quaker Weight Control Instant Oatmeal Maple And Brown Sugar)
    5.9g (21% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) View
  129. Quaker Instant Oatmeal Weight Control Cinnamon
    (Cereals Quaker Instant Oatmeal Weight Control Cinnamon)
    5.9g (21% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) View
  130. Low Sodium Minestrone
    (Soup Minestrone Canned Reduced Sodium Ready-To-Serve)
    5.9g (21% DV) in 1 cup
    Database: Standard Release (Common) View
  131. Canned Minestrone
    (Soup Minestrone Canned Chunky Ready-To-Serve)
    5.8g (21% DV) in 1 cup
    Database: Standard Release (Common) View
  132. Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato
    (Fast Foods Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato)
    5.8g (21% DV) in 12 inch sub
    Database: Standard Release (Common) View
  133. Snickers Marathon Double Chocolate Nut Bar
    (Formulated Bar Mars Snackfood Us Snickers Marathon Double Chocolate Nut Bar)
    5.8g (21% DV) in 1 bar
    Database: Standard Release (Common) View
  134. Post Shredded Wheat Original Big Biscuit
    (Cereals Ready-To-Eat Post Shredded Wheat Original Big Biscuit)
    5.8g (21% DV) in 2 biscuits (1 nlea serving)
    Database: Standard Release (Common) View
  135. Quaker Toasted Multigrain Crisps
    (Cereals Ready-To-Eat Quaker Toasted Multigrain Crisps)
    5.8g (21% DV) in 1 (1/4) cup (1 nlea serving)
    Database: Standard Release (Common) View
  136. Firm Tofu
    (Tofu Raw Firm Prepared With Calcium Sulfate)
    5.8g (21% DV) in 1 cup
    Database: Standard Release (Common) View
  137. Quaker Oat Bran Quaker/mothers Oat Bran Dry
    (Cereals Quaker Oat Bran Quaker/mother's Oat Bran Dry)
    5.7g (20% DV) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) View
  138. Quaker Weight Control Instant Oatmeal Banana Bread
    (Cereals Quaker Weight Control Instant Oatmeal Banana Bread)
    5.7g (20% DV) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) View
  139. Malt-O-Meal Blueberry Mini Spooners
    (Cereals Ready-To-Eat Malt-O-Meal Blueberry Mini Spooners)
    5.7g (20% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  140. Cooked Oat Bran
    (Oat Bran Cooked)
    5.7g (20% DV) in 1 cup
    Database: Standard Release (Common) View
  141. Cooked Winter Squash
    (Squash Winter All Varieties Cooked Baked Without Salt)
    5.7g (21% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  142. Quaker Oatmeal Real Medleys Peach Almond Dry
    (Cereals Quaker Oatmeal Real Medleys Peach Almond Dry)
    5.6g (20% DV) in 1 package (1 nlea serving)
    Database: Standard Release (Common) View
  143. Post Bran Flakes
    (Cereals Ready-To-Eat Post Bran Flakes)
    5.5g (20% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  144. Moms Best Sweetened Wheat-Fuls
    (Cereals Ready-To-Eat Mom's Best Sweetened Wheat-Fuls)
    5.5g (20% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  145. Fried Yellow Plantains
    (Plantains Yellow Fried Latino Restaurant)
    5.4g (19% DV) in 1 cup
    Database: Standard Release (Common) View
  146. Quaker Oatmeal Real Medleys Blueberry Hazelnut Dry
    (Cereals Quaker Oatmeal Real Medleys Blueberry Hazelnut Dry)
    5.4g (19% DV) in 1 package (1 nlea serving)
    Database: Standard Release (Common) View
  147. Kiwifruit
    (Kiwifruit Green Raw)
    5.4g (19% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  148. Cooked Yam
    (Yam Cooked Boiled Drained Or Baked Without Salt)
    5.3g (19% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  149. Wheat And Bran Presweetened With Nuts And Fruits
    (Cereals Ready-To-Eat Wheat And Bran Presweetened With Nuts And Fruits)
    5.3g (19% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  150. Quaker Oatmeal Real Medleys Apple Walnut Dry
    (Cereals Quaker Oatmeal Real Medleys Apple Walnut Dry)
    5.3g (19% DV) in 1 package (1 nlea serving)
    Database: Standard Release (Common) View
  151. Quaker Low Fat 100% Natural Granola With Raisins
    (Cereals Ready-To-Eat Quaker Low Fat 100% Natural Granola With Raisins)
    5.3g (19% DV) in 2/3 cup (1 nlea serving)
    Database: Standard Release (Common) View
  152. Post Great Grains Cranberry Almond Crunch
    (Cereals Ready-To-Eat Post Great Grains Cranberry Almond Crunch)
    5.3g (19% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  153. Cooked Kale
    (Kale Cooked Boiled Drained Without Salt)
    5.2g (19% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  154. Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Hamburger; Double Large Patty; With Condiments Vegetables And Mayonnaise)
    5.2g (19% DV) in 1 item
    Database: Standard Release (Common) View
  155. Quaker Oatmeal Real Medleys Cherry Pistachio Dry
    (Cereals Quaker Oatmeal Real Medleys Cherry Pistachio Dry)
    5.2g (19% DV) in 1 package (1 nlea serving)
    Database: Standard Release (Common) View
  156. Cooked Amaranth
    (Amaranth Grain Cooked)
    5.2g (18% DV) in 1 cup
    Database: Standard Release (Common) View
  157. Roasted Squash And Pumpkin Seeds (With Shells)
    (Seeds Pumpkin And Squash Seeds Whole Roasted Without Salt)
    5.2g (19% DV) in 1 oz (85 seeds)
    Database: Standard Release (Common) View
  158. Quinoa Cooked
    5.2g (19% DV) in 1 cup
    Database: Standard Release (Common) View
  159. Post Great Grains Raisin Date & Pecan
    (Cereals Ready-To-Eat Post Great Grains Raisin Date & Pecan)
    5.1g (18% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  160. Silk Plus Fiber Soy Milk
    5.1g (18% DV) in 1 cup
    Database: Standard Release (Common) View
  161. Wheatena Dry
    (Cereals Wheatena Dry)
    5.1g (18% DV) in 1/3 cup (1 nlea serving)
    Database: Standard Release (Common) View
  162. Broccoli (Cooked)
    (Broccoli Cooked Boiled Drained Without Salt)
    5.1g (18% DV) in 1 cup chopped
    Database: Standard Release (Common) View
  163. Hash Browns
    (Potatoes Hash Brown Home-Prepared)
    5g (18% DV) in 1 cup
    Database: Standard Release (Common) View
  164. Post Shredded Wheat Lightly Frosted Spoon-Size
    (Cereals Ready-To-Eat Post Shredded Wheat Lightly Frosted Spoon-Size)
    5g (18% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  165. Alpen
    (Cereals Ready-To-Eat Alpen)
    5g (18% DV) in 2/3 cup (1 nlea serving)
    Database: Standard Release (Common) View
  166. Post Great Grains Crunchy Pecan Cereal
    (Cereals Ready-To-Eat Post Great Grains Crunchy Pecan Cereal)
    5g (18% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  167. Cooked Podded Peas
    (Peas Edible-Podded Frozen Cooked Boiled Drained Without Salt)
    5g (18% DV) in 1 cup
    Database: Standard Release (Common) View
  168. Natures Path Organic Flax Plus Flakes
    (Cereals Ready-To-Eat Nature's Path Organic Flax Plus Flakes)
    5g (18% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  169. Barbaras Puffins Original
    (Cereals Ready-To-Eat Barbara's Puffins Original)
    5g (18% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  170. Cooked Turnip Greens
    (Turnip Greens Cooked Boiled Drained Without Salt)
    5g (18% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  171. Red Delicious Apples
    (Apples Raw Red Delicious With Skin (Includes Foods For Usda's Food Distribution Program))
    4.9g (17% DV) in 1 medium
    Database: Standard Release (Common) View
  172. Quaker Oatmeal Squares Cinnamon
    (Cereals Ready-To-Eat Quaker Oatmeal Squares Cinnamon)
    4.9g (17% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  173. Quaker Mothers Cinnamon Oat Crunch
    (Cereals Ready-To-Eat Quaker Mother's Cinnamon Oat Crunch)
    4.9g (17% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  174. Quaker Natural Granola Apple Cranberry Almond
    (Cereals Ready-To-Eat Quaker Natural Granola Apple Cranberry Almond)
    4.9g (17% DV) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) View
  175. Quaker 100% Natural Granola Oats Wheat And Honey
    (Cereals Ready-To-Eat Quaker 100% Natural Granola Oats Wheat And Honey)
    4.9g (17% DV) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) View
  176. Wheatena Cooked With Water With Salt
    (Cereals Wheatena Cooked With Water With Salt)
    4.9g (17% DV) in 1 cup
    Database: Standard Release (Common) View
  177. Ralston Enriched Bran Flakes
    (Cereals Ready-To-Eat Ralston Enriched Wheat Bran Flakes)
    4.9g (18% DV) in 1 serving (nlea serving size = 0.75 cup)
    Database: Standard Release (Common) View
  178. Kohlrabi
    (Kohlrabi Raw)
    4.9g (17% DV) in 1 cup
    Database: Standard Release (Common) View
  179. Oats Instant Fortified With Cinnamon And Spice Prepared With Water
    (Cereals Oats Instant Fortified With Cinnamon And Spice Prepared With Water)
    4.8g (17% DV) in 1 cup
    Database: Standard Release (Common) View
  180. Cherimoya
    (Cherimoya Raw)
    4.8g (17% DV) in 1 cup, pieces
    Database: Standard Release (Common) View
  181. Red And White Currants
    (Currants Red And White Raw)
    4.8g (17% DV) in 1 cup
    Database: Standard Release (Common) View
  182. Unsweetened Baking Chocolate
    (Baking Chocolate Unsweetened Squares)
    4.8g (17% DV) in 1 oz square bakers
    Database: Standard Release (Common) View
  183. Quaker Quaker Multigrain Oatmeal Dry
    (Cereals Quaker Quaker Multigrain Oatmeal Dry)
    4.8g (17% DV) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) View
  184. 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)
    4.8g (17% DV) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) View
  185. Canned Tomato Puree
    (Tomato Products Canned Puree Without Salt Added)
    4.8g (17% DV) in 1 cup
    Database: Standard Release (Common) View
  186. Granny Smith Apples
    (Apples Raw Granny Smith With Skin (Includes Foods For Usda's Food Distribution Program))
    4.7g (17% DV) in 1 medium
    Database: Standard Release (Common) View
  187. Unilever Slimfast Meal Replacement Regular Ready-To-Drink 3-2-1 Plan
    4.7g (17% DV) in 1 bottle
    Database: Standard Release (Common) View
  188. Unilever Slimfast Shake Mix Powder 3-2-1 Plan
    4.7g (17% DV) in 1 scoop
    Database: Standard Release (Common) View
  189. Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan
    4.7g (17% DV) in 1 scoop
    Database: Standard Release (Common) View
  190. Cooked Carrots
    (Carrots Cooked Boiled Drained Without Salt)
    4.7g (17% DV) in 1 cup slices
    Database: Standard Release (Common) View
  191. Quaker Oatmeal Squares
    (Cereals Ready-To-Eat Quaker Oatmeal Squares)
    4.6g (17% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  192. Natures Path Organic Flax Plus Pumpkin Granola
    (Cereals Ready-To-Eat Nature's Path Organic Flax Plus Pumpkin Granola)
    4.6g (17% DV) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
  193. Cooked Scallop Squash
    (Squash Summer Scallop Cooked Boiled Drained Without Salt)
    4.6g (16% DV) in 1 cup, mashed
    Database: Standard Release (Common) View
  194. Canned Straw Mushrooms
    (Mushrooms Straw Canned Drained Solids)
    4.6g (16% DV) in 1 cup
    Database: Standard Release (Common) View
  195. Boiled Lupin Beans
    (Lupins Mature Seeds Cooked Boiled Without Salt)
    4.6g (17% DV) in 1 cup
    Database: Standard Release (Common) View
  196. Dried Coconut (Unsweetened)
    (Nuts Coconut Meat Dried (Desiccated) Not Sweetened)
    4.6g (17% DV) in 1 oz
    Database: Standard Release (Common) View
  197. Whole Wheat Pasta
    (Pasta Whole-Wheat Cooked (Includes Foods For Usda's Food Distribution Program))
    4.6g (16% DV) in 1 cup spaghetti not packed
    Database: Standard Release (Common) View
  198. Quaker Oatmeal Squares Golden Maple
    (Cereals Ready-To-Eat Quaker Oatmeal Squares Golden Maple)
    4.6g (17% DV) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
  199. Lupin Beans (Cooked)
    (Lupins Mature Seeds Cooked Boiled With Salt)
    4.6g (17% DV) in 1 cup
    Database: Standard Release (Common) View
  200. Frozen Strawberries
    (Strawberries Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
    4.6g (17% DV) in 1 cup, thawed
    Database: Standard Release (Common) View
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