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 Fiber

200 results
Name
Fiber
Data source
1
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
24.5g (88% DV)
Standard Release (Common)
2
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
19.1g (68% DV)
Standard Release (Common)
3
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
18.6g (66% DV)
Standard Release (Common)
4
Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces
17.5g (63% DV)
Standard Release (Common)
5
Uncooked Buckwheat (Buckwheat) 1 cup
17g (61% DV)
Standard Release (Common)
6
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
16.8g (60% DV)
Standard Release (Common)
7
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
16.5g (59% DV)
Standard Release (Common)
8
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
16.5g (59% DV)
Standard Release (Common)
9
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
16.5g (59% DV)
Standard Release (Common)
10
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
16.4g (59% DV)
Standard Release (Common)
11
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
16.3g (58% DV)
Standard Release (Common)
12
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
15.6g (56% DV)
Standard Release (Common)
13
California Avocados (Avocados, raw, California) 1 cup, pureed
15.6g (56% DV)
Standard Release (Common)
14
Feijoa (Feijoa, raw) 1 cup, pureed
15.6g (56% DV)
Standard Release (Common)
15
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
15.4g (55% DV)
Standard Release (Common)
16
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
15.4g (55% DV)
Standard Release (Common)
17
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
15.4g (55% DV)
Standard Release (Common)
18
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
15.2g (54% DV)
Standard Release (Common)
19
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
15g (53% DV)
Standard Release (Common)
20
Raw Oat Bran (Oat bran, raw) 1 cup
14.5g (52% DV)
Standard Release (Common)
21
Rowal (Rowal, raw) 1 cup
14.1g (50% DV)
Standard Release (Common)
22
Baked Beans (Beans, baked, home prepared) 1 cup
13.9g (50% DV)
Standard Release (Common)
23
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
13.5g (48% DV)
Standard Release (Common)
24
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
13.4g (48% DV)
Standard Release (Common)
25
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
13.2g (47% DV)
Standard Release (Common)
26
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
13.2g (47% DV)
Standard Release (Common)
27
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
13.1g (47% DV)
Standard Release (Common)
28
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
12.9g (46% DV)
Standard Release (Common)
29
Sapodilla (Sapodilla, raw) 1 cup, pulp
12.8g (46% DV)
Standard Release (Common)
30
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
12.5g (45% DV)
Standard Release (Common)
31
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
12.4g (44% DV)
Standard Release (Common)
32
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
11.6g (41% DV)
Standard Release (Common)
33
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
11.5g (41% DV)
Standard Release (Common)
34
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
11.4g (41% DV)
Standard Release (Common)
35
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
11.3g (40% DV)
Standard Release (Common)
36
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
11.3g (40% DV)
Standard Release (Common)
37
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)
38
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
11g (39% DV)
Standard Release (Common)
39
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
11g (39% DV)
Standard Release (Common)
40
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
11g (39% DV)
Standard Release (Common)
41
Breadfruit (Breadfruit, raw) 1 cup
10.8g (39% DV)
Standard Release (Common)
42
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
10.6g (38% DV)
Standard Release (Common)
43
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
10.4g (37% DV)
Standard Release (Common)
44
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
10.3g (37% DV)
Standard Release (Common)
45
Elderberries (Elderberries, raw) 1 cup
10.2g (36% DV)
Standard Release (Common)
46
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
10g (36% DV)
Standard Release (Common)
47
Chia Seeds (Seeds, chia seeds, dried) 1 oz
9.8g (35% DV)
Standard Release (Common)
48
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
9.5g (34% DV)
Standard Release (Common)
49
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
9.5g (34% DV)
Standard Release (Common)
50
Durian (Durian, raw or frozen) 1 cup, chopped or diced
9.2g (33% DV)
Standard Release (Common)
51
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
9.2g (33% DV)
Standard Release (Common)
52
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
9.2g (33% DV)
Standard Release (Common)
53
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
9g (32% DV)
Standard Release (Common)
54
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
8.9g (32% DV)
Standard Release (Common)
55
Guavas (Guavas, common, raw) 1 cup
8.9g (32% DV)
Standard Release (Common)
56
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
8.9g (32% DV)
Standard Release (Common)
57
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
8.9g (32% DV)
Standard Release (Common)
58
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
8.8g (31% DV)
Standard Release (Common)
59
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
8.8g (31% DV)
Standard Release (Common)
60
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
8.6g (31% DV)
Standard Release (Common)
61
Canned Chili With Beans (Chili with beans, canned) 1 cup
8.4g (30% DV)
Standard Release (Common)
62
Raw Green Peas (Peas, green, raw) 1 cup
8.3g (30% DV)
Standard Release (Common)
63
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
8.3g (29% DV)
Standard Release (Common)
64
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
8.2g (29% DV)
Standard Release (Common)
65
Cooked Bulgur (Bulgur, cooked) 1 cup
8.2g (29% DV)
Standard Release (Common)
66
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
8.1g (29% DV)
Standard Release (Common)
67
Raspberries (Raspberries, raw) 1 cup
8g (29% DV)
Standard Release (Common)
68
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
8g (29% DV)
Standard Release (Common)
69
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
7.8g (28% DV)
Standard Release (Common)
70
Flax Seeds (Seeds, flaxseed) 1oz
7.8g (28% DV)
Standard Release (Common)
71
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
7.7g (28% DV)
Standard Release (Common)
72
Blackberries (Blackberries, raw) 1 cup
7.6g (27% DV)
Standard Release (Common)
73
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
7.6g (27% DV)
Standard Release (Common)
74
Cooked Spelt (Spelt, cooked) 1 cup
7.6g (27% DV)
Standard Release (Common)
75
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
7.6g (27% DV)
Standard Release (Common)
76
Soursop (Soursop, raw) 1 cup, pulp
7.4g (27% DV)
Standard Release (Common)
77
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
7.4g (26% DV)
Standard Release (Common)
78
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
7.1g (25% DV)
Standard Release (Common)
79
Cooked Teff (Teff, cooked) 1 cup
7.1g (25% DV)
Standard Release (Common)
80
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
7g (25% DV)
Standard Release (Common)
81
Pomegranates (Pomegranates, raw) 1 cup
7g (25% DV)
Standard Release (Common)
82
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
6.9g (25% DV)
Standard Release (Common)
83
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
6.7g (24% DV)
Standard Release (Common)
84
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
6.7g (24% DV)
Standard Release (Common)
85
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
6.6g (23% DV)
Standard Release (Common)
86
Raw Parsnips (Parsnips, raw) 1 cup slices
6.5g (23% DV)
Standard Release (Common)
87
Gooseberries (Gooseberries, raw) 1 cup
6.5g (23% DV)
Standard Release (Common)
88
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
6.4g (23% DV)
Standard Release (Common)
89
Mammy Apple (Mammy-apple, (mamey), raw) 1/4 fruit
6.4g (23% DV)
Standard Release (Common)
90
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
6.2g (22% DV)
Standard Release (Common)
91
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
6.2g (22% DV)
Standard Release (Common)
92
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
6.1g (22% DV)
Standard Release (Common)
93
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
6g (22% DV)
Standard Release (Common)
94
Abiyuch (Abiyuch, raw) 1/2 cup
6g (22% DV)
Standard Release (Common)
95
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
6g (22% DV)
Standard Release (Common)
96
Dried Jujube (Jujube, Chinese, fresh, dried) 100 grams
6g (21% DV)
Standard Release (Common)
97
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
6g (21% DV)
Standard Release (Common)
98
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
5.9g (21% DV)
Standard Release (Common)
99
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
5.8g (21% DV)
Standard Release (Common)
100
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
5.7g (21% DV)
Standard Release (Common)
101
Cooked Oat Bran (Oat bran, cooked) 1 cup
5.7g (20% DV)
Standard Release (Common)
102
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
5.4g (19% DV)
Standard Release (Common)
103
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
5.4g (19% DV)
Standard Release (Common)
104
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
5.3g (19% DV)
Standard Release (Common)
105
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)
106
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
5.2g (19% DV)
Standard Release (Common)
107
Quinoa, cooked 1 cup
5.2g (19% DV)
Standard Release (Common)
108
Cooked Amaranth (Amaranth grain, cooked) 1 cup
5.2g (18% DV)
Standard Release (Common)
109
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
5.1g (18% DV)
Standard Release (Common)
110
SILK Plus Fiber, soymilk 1 cup
5.1g (18% DV)
Standard Release (Common)
111
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
5g (18% DV)
Standard Release (Common)
112
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
5g (18% DV)
Standard Release (Common)
113
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)
114
Raw Kohlrabi (Kohlrabi, raw) 1 cup
4.9g (17% DV)
Standard Release (Common)
115
Red And White Currants (Currants, red and white, raw) 1 cup
4.8g (17% DV)
Standard Release (Common)
116
Cherimoya (Cherimoya, raw) 1 cup, pieces
4.8g (17% DV)
Standard Release (Common)
117
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
4.8g (17% DV)
Standard Release (Common)
118
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
4.7g (17% DV)
Standard Release (Common)
119
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)
120
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
4.6g (17% DV)
Standard Release (Common)
121
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
4.6g (17% DV)
Standard Release (Common)
122
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
4.6g (17% DV)
Standard Release (Common)
123
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
4.6g (17% DV)
Standard Release (Common)
124
Cooked 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)
125
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
4.6g (16% DV)
Standard Release (Common)
126
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
4.6g (16% DV)
Standard Release (Common)
127
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
4.5g (16% DV)
Standard Release (Common)
128
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
4.5g (16% DV)
Standard Release (Common)
129
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
4.5g (16% DV)
Standard Release (Common)
130
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
4.5g (16% DV)
Standard Release (Common)
131
Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
4.5g (16% DV)
Standard Release (Common)
132
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
4.4g (16% DV)
Standard Release (Common)
133
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
4.4g (16% DV)
Standard Release (Common)
134
Bartlett Pears (Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
4.3g (16% DV)
Standard Release (Common)
135
Bosc Pear (Pears, raw, bosc (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
4.3g (16% DV)
Standard Release (Common)
136
Green Anjou Pear (Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
4.3g (16% DV)
Standard Release (Common)
137
Pears (Pears, raw) 1 cup, slices
4.3g (16% DV)
Standard Release (Common)
138
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
4.3g (15% DV)
Standard Release (Common)
139
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
4.3g (15% DV)
Standard Release (Common)
140
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
4.3g (15% DV)
Standard Release (Common)
141
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
4.3g (15% DV)
Standard Release (Common)
142
Raw Taro (Taro, raw) 1 cup, sliced
4.3g (15% DV)
Standard Release (Common)
143
Pears Canned In Syrup (Pears, canned, extra heavy syrup pack, solids and liquids) 1 cup, halves
4.3g (15% DV)
Standard Release (Common)
144
Raw Banana Peppers (Pepper, banana, raw) 1 cup
4.2g (15% DV)
Standard Release (Common)
145
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
4.2g (15% DV)
Standard Release (Common)
146
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
4.2g (15% DV)
Standard Release (Common)
147
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
4.2g (15% DV)
Standard Release (Common)
148
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
4.2g (15% DV)
Standard Release (Common)
149
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
4.2g (15% DV)
Standard Release (Common)
150
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
4.1g (15% DV)
Standard Release (Common)
151
Hominy, canned, white 1 cup
4.1g (15% DV)
Standard Release (Common)
152
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
4.1g (15% DV)
Standard Release (Common)
153
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
4.1g (15% DV)
Standard Release (Common)
154
Golden Delicious Apples (Apples, raw, golden delicious, with skin) 1 medium
4.1g (14% DV)
Standard Release (Common)
155
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
4.1g (14% DV)
Standard Release (Common)
156
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
4.1g (14% DV)
Standard Release (Common)
157
Fuji Apples (Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
4g (14% DV)
Standard Release (Common)
158
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
4g (14% DV)
Standard Release (Common)
159
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
4g (14% DV)
Standard Release (Common)
160
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
4g (14% DV)
Standard Release (Common)
161
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
4g (14% DV)
Standard Release (Common)
162
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
4g (14% DV)
Standard Release (Common)
163
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
4g (14% DV)
Standard Release (Common)
164
Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)
4g (14% DV)
Standard Release (Common)
165
Cranberries (Cranberries, raw) 1 cup, chopped
4g (14% DV)
Standard Release (Common)
166
Gala Apples (Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
4g (14% DV)
Standard Release (Common)
167
Bananas (Bananas, raw) 1 cup, sliced
3.9g (14% DV)
Standard Release (Common)
168
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
3.9g (14% DV)
Standard Release (Common)
169
Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped
3.9g (14% DV)
Standard Release (Common)
170
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
3.9g (14% DV)
Standard Release (Common)
171
Raw Beets (Beets, raw) 1 cup
3.8g (14% DV)
Standard Release (Common)
172
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
3.8g (14% DV)
Standard Release (Common)
173
Red Anjou Pears (Pears, raw, red anjou) 1 small
3.8g (14% DV)
Standard Release (Common)
174
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
3.8g (13% DV)
Standard Release (Common)
175
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
3.7g (13% DV)
Standard Release (Common)
176
Raw Cassava (Cassava, raw) 1 cup
3.7g (13% DV)
Standard Release (Common)
177
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
3.7g (13% DV)
Standard Release (Common)
178
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
3.7g (13% DV)
Standard Release (Common)
179
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
3.7g (13% DV)
Standard Release (Common)
180
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
3.7g (13% DV)
Standard Release (Common)
181
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
3.7g (13% DV)
Standard Release (Common)
182
Goji berries, dried 5 tbsp
3.6g (13% DV)
Standard Release (Common)
183
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
3.6g (13% DV)
Standard Release (Common)
184
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
3.6g (13% DV)
Standard Release (Common)
185
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
3.6g (13% DV)
Standard Release (Common)
186
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
3.6g (13% DV)
Standard Release (Common)
187
Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped
3.6g (13% DV)
Standard Release (Common)
188
Blueberries (Blueberries, raw) 1 cup
3.6g (13% DV)
Standard Release (Common)
189
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
3.6g (13% DV)
Standard Release (Common)
190
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
3.5g (13% DV)
Standard Release (Common)
191
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
3.5g (13% DV)
Standard Release (Common)
192
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
3.5g (13% DV)
Standard Release (Common)
193
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
3.4g (12% DV)
Standard Release (Common)
194
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
3.4g (12% DV)
Standard Release (Common)
195
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
3.4g (12% DV)
Standard Release (Common)
196
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
3.4g (12% DV)
Standard Release (Common)
197
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
3.3g (12% DV)
Standard Release (Common)
198
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
3.3g (12% DV)
Standard Release (Common)
199
Strawberries (Strawberries, raw) 1 cup, sliced
3.3g (12% DV)
Standard Release (Common)
200
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
3.2g (12% DV)
Standard Release (Common)