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 Histidine

200 results
Name
Histidine
Data source
1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
1086mg (155% RDI)
Standard Release (Common)
2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
772mg (110% RDI)
Standard Release (Common)
3
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
735mg (105% RDI)
Standard Release (Common)
4
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
735mg (105% RDI)
Standard Release (Common)
5
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
632mg (90% RDI)
Standard Release (Common)
6
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
598mg (85% RDI)
Standard Release (Common)
7
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
575mg (82% RDI)
Standard Release (Common)
8
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
548mg (78% RDI)
Standard Release (Common)
9
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
542mg (77% RDI)
Standard Release (Common)
10
Uncooked Buckwheat (Buckwheat) 1 cup
525mg (75% RDI)
Standard Release (Common)
11
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
503mg (72% RDI)
Standard Release (Common)
12
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
500mg (71% RDI)
Standard Release (Common)
13
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
493mg (70% RDI)
Standard Release (Common)
14
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
488mg (70% RDI)
Standard Release (Common)
15
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
485mg (69% RDI)
Standard Release (Common)
16
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
484mg (69% RDI)
Standard Release (Common)
17
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
467mg (67% RDI)
Standard Release (Common)
18
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
464mg (66% RDI)
Standard Release (Common)
19
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
460mg (66% RDI)
Standard Release (Common)
20
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
455mg (65% RDI)
Standard Release (Common)
21
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
450mg (64% RDI)
Standard Release (Common)
22
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
448mg (64% RDI)
Standard Release (Common)
23
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
447mg (64% RDI)
Standard Release (Common)
24
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
434mg (62% RDI)
Standard Release (Common)
25
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
431mg (62% RDI)
Standard Release (Common)
26
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
428mg (61% RDI)
Standard Release (Common)
27
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
425mg (61% RDI)
Standard Release (Common)
28
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
422mg (60% RDI)
Standard Release (Common)
29
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
422mg (60% RDI)
Standard Release (Common)
30
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
421mg (60% RDI)
Standard Release (Common)
31
Canned Chili With Beans (Chili with beans, canned) 1 cup
420mg (60% RDI)
Standard Release (Common)
32
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
414mg (59% RDI)
Standard Release (Common)
33
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
414mg (59% RDI)
Standard Release (Common)
34
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
411mg (59% RDI)
Standard Release (Common)
35
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
410mg (59% RDI)
Standard Release (Common)
36
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
400mg (57% RDI)
Standard Release (Common)
37
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
400mg (57% RDI)
Standard Release (Common)
38
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
399mg (57% RDI)
Standard Release (Common)
39
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
398mg (57% RDI)
Standard Release (Common)
40
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
393mg (56% RDI)
Standard Release (Common)
41
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
393mg (56% RDI)
Standard Release (Common)
42
Baked Beans (Beans, baked, home prepared) 1 cup
387mg (55% RDI)
Standard Release (Common)
43
Raw Oat Bran (Oat bran, raw) 1 cup
385mg (55% RDI)
Standard Release (Common)
44
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
380mg (54% RDI)
Standard Release (Common)
45
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
379mg (54% RDI)
Standard Release (Common)
46
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
375mg (54% RDI)
Standard Release (Common)
47
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
369mg (53% RDI)
Standard Release (Common)
48
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
368mg (53% RDI)
Standard Release (Common)
49
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
364mg (52% RDI)
Standard Release (Common)
50
Romano Cheese (Cheese, romano) 1 oz
350mg (50% RDI)
Standard Release (Common)
51
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
348mg (50% RDI)
Standard Release (Common)
52
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
348mg (50% RDI)
Standard Release (Common)
53
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
346mg (49% RDI)
Standard Release (Common)
54
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
342mg (49% RDI)
Standard Release (Common)
55
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
342mg (49% RDI)
Standard Release (Common)
56
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
335mg (48% RDI)
Standard Release (Common)
57
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
328mg (47% RDI)
Standard Release (Common)
58
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
326mg (47% RDI)
Standard Release (Common)
59
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
319mg (46% RDI)
Standard Release (Common)
60
Gruyere Cheese (Cheese, gruyere) 1 oz
317mg (45% RDI)
Standard Release (Common)
61
Provolone Cheese (Cheese, provolone) 1 oz
317mg (45% RDI)
Standard Release (Common)
62
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
317mg (45% RDI)
Standard Release (Common)
63
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
309mg (44% RDI)
Standard Release (Common)
64
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
303mg (43% RDI)
Standard Release (Common)
65
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
303mg (43% RDI)
Standard Release (Common)
66
Swiss Cheese (Cheese, swiss) 1 oz
302mg (43% RDI)
Standard Release (Common)
67
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
299mg (43% RDI)
Standard Release (Common)
68
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
299mg (43% RDI)
Standard Release (Common)
69
Edam Cheese (Cheese, edam) 1 oz
294mg (42% RDI)
Standard Release (Common)
70
Gouda Cheese (Cheese, gouda) 1 oz
293mg (42% RDI)
Standard Release (Common)
71
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
286mg (41% RDI)
Standard Release (Common)
72
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
284mg (41% RDI)
Standard Release (Common)
73
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
275mg (39% RDI)
Standard Release (Common)
74
Fontina Cheese (Cheese, fontina) 1 oz
272mg (39% RDI)
Standard Release (Common)
75
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)
265mg (38% RDI)
Standard Release (Common)
76
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
260mg (37% RDI)
Standard Release (Common)
77
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
259mg (37% RDI)
Standard Release (Common)
78
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
253mg (36% RDI)
Standard Release (Common)
79
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
252mg (36% RDI)
Standard Release (Common)
80
Caraway Cheese (Cheese, caraway) 1 oz
251mg (36% RDI)
Standard Release (Common)
81
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
245mg (35% RDI)
Standard Release (Common)
82
Monterey Cheese (Cheese, monterey) 1 oz
244mg (35% RDI)
Standard Release (Common)
83
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
244mg (35% RDI)
Standard Release (Common)
84
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
238mg (34% RDI)
Standard Release (Common)
85
Colby Cheese (Cheese, colby) 1 oz
237mg (34% RDI)
Standard Release (Common)
86
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
236mg (34% RDI)
Standard Release (Common)
87
Muenster Cheese (Cheese, muenster) 1 oz
235mg (34% RDI)
Standard Release (Common)
88
Quinoa, cooked 1 cup
235mg (34% RDI)
Standard Release (Common)
89
Brick Cheese (Cheese, brick) 1 oz
234mg (33% RDI)
Standard Release (Common)
90
Chesire Cheese (Cheese, cheshire) 1 oz
233mg (33% RDI)
Standard Release (Common)
91
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
231mg (33% RDI)
Standard Release (Common)
92
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
229mg (33% RDI)
Standard Release (Common)
93
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)
229mg (33% RDI)
Standard Release (Common)
94
Grated Parmesan (Cheese, parmesan, grated) 1 oz
229mg (33% RDI)
Standard Release (Common)
95
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
228mg (33% RDI)
Standard Release (Common)
96
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
227mg (32% RDI)
Standard Release (Common)
97
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
225mg (32% RDI)
Standard Release (Common)
98
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
224mg (32% RDI)
Standard Release (Common)
99
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
223mg (32% RDI)
Standard Release (Common)
100
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
223mg (32% RDI)
Standard Release (Common)
101
Cooked Teff (Teff, cooked) 1 cup
222mg (32% RDI)
Standard Release (Common)
102
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
222mg (32% RDI)
Standard Release (Common)
103
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
219mg (31% RDI)
Standard Release (Common)
104
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
219mg (31% RDI)
Standard Release (Common)
105
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
217mg (31% RDI)
Standard Release (Common)
106
Blue Cheese (Cheese, blue) 1 oz
215mg (31% RDI)
Standard Release (Common)
107
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
212mg (30% RDI)
Standard Release (Common)
108
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
211mg (30% RDI)
Standard Release (Common)
109
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
206mg (29% RDI)
Standard Release (Common)
110
Brie Cheese (Cheese, brie) 1 oz
203mg (29% RDI)
Standard Release (Common)
111
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
202mg (29% RDI)
Standard Release (Common)
112
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
200mg (29% RDI)
Standard Release (Common)
113
Tilsit Cheese (Cheese, tilsit) 1 oz
200mg (29% RDI)
Standard Release (Common)
114
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
199mg (28% RDI)
Standard Release (Common)
115
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
198mg (28% RDI)
Standard Release (Common)
116
Port De Salut Cheese (Cheese, port de salut) 1 oz
195mg (28% RDI)
Standard Release (Common)
117
Camambert (Cheese, camembert) 1 oz
194mg (28% RDI)
Standard Release (Common)
118
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
194mg (28% RDI)
Standard Release (Common)
119
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
191mg (27% RDI)
Standard Release (Common)
120
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
189mg (27% RDI)
Standard Release (Common)
121
Raw Peanuts (Peanuts, all types, raw) 1 oz
185mg (26% RDI)
Standard Release (Common)
122
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
183mg (26% RDI)
Standard Release (Common)
123
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
178mg (25% RDI)
Standard Release (Common)
124
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
177mg (25% RDI)
Standard Release (Common)
125
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
176mg (25% RDI)
Standard Release (Common)
126
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
176mg (25% RDI)
Standard Release (Common)
127
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
173mg (25% RDI)
Standard Release (Common)
128
Roquefort (Cheese, roquefort) 1 oz
171mg (24% RDI)
Standard Release (Common)
129
Cooked Wild Rice (Wild rice, cooked) 1 cup
171mg (24% RDI)
Standard Release (Common)
130
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
170mg (24% RDI)
Standard Release (Common)
131
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
170mg (24% RDI)
Standard Release (Common)
132
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
170mg (24% RDI)
Standard Release (Common)
133
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
170mg (24% RDI)
Standard Release (Common)
134
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
168mg (24% RDI)
Standard Release (Common)
135
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
168mg (24% RDI)
Standard Release (Common)
136
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
168mg (24% RDI)
Standard Release (Common)
137
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
164mg (23% RDI)
Standard Release (Common)
138
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
164mg (23% RDI)
Standard Release (Common)
139
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
162mg (23% RDI)
Standard Release (Common)
140
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
162mg (23% RDI)
Standard Release (Common)
141
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
161mg (23% RDI)
Standard Release (Common)
142
Egg Omelet (Egg, whole, cooked, omelet) 1 large
159mg (23% RDI)
Standard Release (Common)
143
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
156mg (22% RDI)
Standard Release (Common)
144
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
155mg (22% RDI)
Standard Release (Common)
145
Raw Green Peas (Peas, green, raw) 1 cup
155mg (22% RDI)
Standard Release (Common)
146
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
155mg (22% RDI)
Standard Release (Common)
147
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
155mg (22% RDI)
Standard Release (Common)
148
Fried Eggs (Egg, whole, cooked, fried) 1 large
154mg (22% RDI)
Standard Release (Common)
149
Poached Eggs (Egg, whole, cooked, poached) 1 large
154mg (22% RDI)
Standard Release (Common)
150
Cooked Oat Bran (Oat bran, cooked) 1 cup
153mg (22% RDI)
Standard Release (Common)
151
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
153mg (22% RDI)
Standard Release (Common)
152
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
152mg (22% RDI)
Standard Release (Common)
153
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
152mg (22% RDI)
Standard Release (Common)
154
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
152mg (22% RDI)
Standard Release (Common)
155
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
152mg (22% RDI)
Standard Release (Common)
156
Chia Seeds (Seeds, chia seeds, dried) 1 oz
151mg (22% RDI)
Standard Release (Common)
157
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
149mg (21% RDI)
Standard Release (Common)
158
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
149mg (21% RDI)
Standard Release (Common)
159
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
149mg (21% RDI)
Standard Release (Common)
160
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
148mg (21% RDI)
Standard Release (Common)
161
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
146mg (21% RDI)
Standard Release (Common)
162
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
146mg (21% RDI)
Standard Release (Common)
163
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
145mg (21% RDI)
Standard Release (Common)
164
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
144mg (21% RDI)
Standard Release (Common)
165
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
143mg (20% RDI)
Standard Release (Common)
166
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
143mg (20% RDI)
Standard Release (Common)
167
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
143mg (20% RDI)
Standard Release (Common)
168
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
142mg (20% RDI)
Standard Release (Common)
169
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
136mg (19% RDI)
Standard Release (Common)
170
Flax Seeds (Seeds, flaxseed) 1oz
134mg (19% RDI)
Standard Release (Common)
171
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
133mg (19% RDI)
Standard Release (Common)
172
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
133mg (19% RDI)
Standard Release (Common)
173
Cooked Millet (Millet, cooked) 1 cup
131mg (19% RDI)
Standard Release (Common)
174
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
130mg (19% RDI)
Standard Release (Common)
175
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
130mg (19% RDI)
Standard Release (Common)
176
Cooked Bulgur (Bulgur, cooked) 1 cup
129mg (18% RDI)
Standard Release (Common)
177
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
129mg (18% RDI)
Standard Release (Common)
178
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
128mg (18% RDI)
Standard Release (Common)
179
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
127mg (18% RDI)
Standard Release (Common)
180
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
127mg (18% RDI)
Standard Release (Common)
181
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
126mg (18% RDI)
Standard Release (Common)
182
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
123mg (18% RDI)
Standard Release (Common)
183
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
123mg (18% RDI)
Standard Release (Common)
184
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
122mg (17% RDI)
Standard Release (Common)
185
Couscous, cooked 1 cup, cooked
121mg (17% RDI)
Standard Release (Common)
186
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
120mg (17% RDI)
Standard Release (Common)
187
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
119mg (17% RDI)
Standard Release (Common)
188
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
117mg (17% RDI)
Standard Release (Common)
189
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
116mg (17% RDI)
Standard Release (Common)
190
Bananas (Bananas, raw) 1 cup, sliced
116mg (17% RDI)
Standard Release (Common)
191
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
115mg (16% RDI)
Standard Release (Common)
192
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
115mg (16% RDI)
Standard Release (Common)
193
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
113mg (16% RDI)
Standard Release (Common)
194
Feta Cheese (Cheese, feta) 1 oz
113mg (16% RDI)
Standard Release (Common)
195
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
112mg (16% RDI)
Standard Release (Common)
196
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
112mg (16% RDI)
Standard Release (Common)
197
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
111mg (16% RDI)
Standard Release (Common)
198
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
110mg (16% RDI)
Standard Release (Common)
199
California Avocados (Avocados, raw, California) 1 cup, pureed
110mg (16% RDI)
Standard Release (Common)
200
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
104mg (15% RDI)
Standard Release (Common)