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

200 results
Name
Iron
Data source
1
Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup
8mg (45% DV)
Standard Release (Common)
2
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
6.4mg (36% DV)
Standard Release (Common)
3
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
5.5mg (30% DV)
Standard Release (Common)
4
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
4.6mg (25% DV)
Standard Release (Common)
5
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
4.5mg (25% DV)
Standard Release (Common)
6
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
4.4mg (25% DV)
Standard Release (Common)
7
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
4.2mg (23% DV)
Standard Release (Common)
8
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
4mg (22% DV)
Standard Release (Common)
9
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
4mg (22% DV)
Standard Release (Common)
10
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
3.8mg (21% DV)
Standard Release (Common)
11
Kimchi (Cabbage, kimchi) 1 cup
3.8mg (21% DV)
Standard Release (Common)
12
Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
3.7mg (21% DV)
Standard Release (Common)
13
Raw Parsley (Parsley, fresh) 1 cup chopped
3.7mg (21% DV)
Standard Release (Common)
14
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
3.4mg (19% DV)
Standard Release (Common)
15
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
3.4mg (19% DV)
Standard Release (Common)
16
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
3.2mg (18% DV)
Standard Release (Common)
17
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
3.1mg (17% DV)
Standard Release (Common)
18
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
2.9mg (16% DV)
Standard Release (Common)
19
Raw Asparagus (Asparagus, raw) 1 cup
2.9mg (16% DV)
Standard Release (Common)
20
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
2.8mg (16% DV)
Standard Release (Common)
21
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
2.7mg (15% DV)
Standard Release (Common)
22
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
2.7mg (15% DV)
Standard Release (Common)
23
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
2.7mg (15% DV)
Standard Release (Common)
24
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
2.7mg (15% DV)
Standard Release (Common)
25
Raw Arrowroot (Arrowroot, raw) 1 cup, sliced
2.7mg (15% DV)
Standard Release (Common)
26
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
2.6mg (14% DV)
Standard Release (Common)
27
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
2.5mg (14% DV)
Standard Release (Common)
28
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
2.5mg (14% DV)
Standard Release (Common)
29
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
2.5mg (14% DV)
Standard Release (Common)
30
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
2.4mg (13% DV)
Standard Release (Common)
31
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
2.3mg (13% DV)
Standard Release (Common)
32
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
2.3mg (13% DV)
Standard Release (Common)
33
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
2.2mg (12% DV)
Standard Release (Common)
34
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
2.1mg (12% DV)
Standard Release (Common)
35
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
2.1mg (12% DV)
Standard Release (Common)
36
Raw Green Peas (Peas, green, raw) 1 cup
2.1mg (12% DV)
Standard Release (Common)
37
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
2.1mg (12% DV)
Standard Release (Common)
38
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
2mg (11% DV)
Standard Release (Common)
39
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
2mg (11% DV)
Standard Release (Common)
40
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
1.9mg (11% DV)
Standard Release (Common)
41
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
1.9mg (11% DV)
Standard Release (Common)
42
Raw Chantarelle Mushrooms (Mushrooms, Chanterelle, raw) 1 cup
1.9mg (10% DV)
Standard Release (Common)
43
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
1.9mg (10% DV)
Standard Release (Common)
44
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
1.9mg (10% DV)
Standard Release (Common)
45
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
1.9mg (10% DV)
Standard Release (Common)
46
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
1.9mg (10% DV)
Standard Release (Common)
47
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
1.9mg (10% DV)
Standard Release (Common)
48
Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup
1.8mg (10% DV)
Standard Release (Common)
49
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
1.8mg (10% DV)
Standard Release (Common)
50
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
1.7mg (9% DV)
Standard Release (Common)
51
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
1.6mg (9% DV)
Standard Release (Common)
52
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
1.6mg (9% DV)
Standard Release (Common)
53
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
1.6mg (9% DV)
Standard Release (Common)
54
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
1.6mg (9% DV)
Standard Release (Common)
55
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
1.6mg (9% DV)
Standard Release (Common)
56
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
1.5mg (8% DV)
Standard Release (Common)
57
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
1.5mg (8% DV)
Standard Release (Common)
58
Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces
1.5mg (8% DV)
Standard Release (Common)
59
Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped
1.4mg (8% DV)
Standard Release (Common)
60
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
1.4mg (8% DV)
Standard Release (Common)
61
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
1.4mg (8% DV)
Standard Release (Common)
62
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
1.4mg (8% DV)
Standard Release (Common)
63
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
1.3mg (7% DV)
Standard Release (Common)
64
Raw Yautia (Yautia (tannier), raw) 1 cup, sliced
1.3mg (7% DV)
Standard Release (Common)
65
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
1.3mg (7% DV)
Standard Release (Common)
66
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
1.3mg (7% DV)
Standard Release (Common)
67
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
1.3mg (7% DV)
Standard Release (Common)
68
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
1.2mg (7% DV)
Standard Release (Common)
69
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
1.2mg (7% DV)
Standard Release (Common)
70
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
1.2mg (7% DV)
Standard Release (Common)
71
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
1.2mg (7% DV)
Standard Release (Common)
72
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
1.2mg (7% DV)
Standard Release (Common)
73
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
1.2mg (7% DV)
Standard Release (Common)
74
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
1.2mg (7% DV)
Standard Release (Common)
75
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
1.2mg (7% DV)
Standard Release (Common)
76
Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup
1.2mg (7% DV)
Standard Release (Common)
77
Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped
1.2mg (7% DV)
Standard Release (Common)
78
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
1.2mg (6% DV)
Standard Release (Common)
79
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
1.1mg (6% DV)
Standard Release (Common)
80
Baked Potatoes (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
1.1mg (6% DV)
Standard Release (Common)
81
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
1.1mg (6% DV)
Standard Release (Common)
82
Raw Celeriac (Celeriac, raw) 1 cup
1.1mg (6% DV)
Standard Release (Common)
83
Raw Beets (Beets, raw) 1 cup
1.1mg (6% DV)
Standard Release (Common)
84
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
1.1mg (6% DV)
Standard Release (Common)
85
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
1.1mg (6% DV)
Standard Release (Common)
86
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
1.1mg (6% DV)
Standard Release (Common)
87
Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup
1.1mg (6% DV)
Standard Release (Common)
88
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
1mg (6% DV)
Standard Release (Common)
89
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
1mg (6% DV)
Standard Release (Common)
90
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
1mg (6% DV)
Standard Release (Common)
91
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
1mg (6% DV)
Standard Release (Common)
92
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
1mg (5% DV)
Standard Release (Common)
93
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
1mg (5% DV)
Standard Release (Common)
94
Raw Beet Greens (Beet greens, raw) 1 cup
1mg (5% DV)
Standard Release (Common)
95
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
1mg (5% DV)
Standard Release (Common)
96
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
1mg (5% DV)
Standard Release (Common)
97
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
1mg (5% DV)
Standard Release (Common)
98
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
0.9mg (5% DV)
Standard Release (Common)
99
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
0.9mg (5% DV)
Standard Release (Common)
100
Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)
0.9mg (5% DV)
Standard Release (Common)
101
Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped
0.9mg (5% DV)
Standard Release (Common)
102
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
0.9mg (5% DV)
Standard Release (Common)
103
Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped
0.9mg (5% DV)
Standard Release (Common)
104
Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped
0.9mg (5% DV)
Standard Release (Common)
105
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
0.9mg (5% DV)
Standard Release (Common)
106
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
0.9mg (5% DV)
Standard Release (Common)
107
Irishmoss Seaweed (Seaweed, irishmoss, raw) 2 tbsp (1/8 cup)
0.9mg (5% DV)
Standard Release (Common)
108
Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup
0.9mg (5% DV)
Standard Release (Common)
109
Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup
0.9mg (5% DV)
Standard Release (Common)
110
Raw Purslane (Purslane, raw) 1 cup
0.9mg (5% DV)
Standard Release (Common)
111
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
0.9mg (5% DV)
Standard Release (Common)
112
Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)
0.9mg (5% DV)
Standard Release (Common)
113
Raw Spinach (Spinach, raw) 1 cup
0.8mg (5% DV)
Standard Release (Common)
114
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
0.8mg (5% DV)
Standard Release (Common)
115
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
0.8mg (5% DV)
Standard Release (Common)
116
Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup
0.8mg (4% DV)
Standard Release (Common)
117
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
0.8mg (4% DV)
Standard Release (Common)
118
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
0.8mg (4% DV)
Standard Release (Common)
119
Raw Parsnips (Parsnips, raw) 1 cup slices
0.8mg (4% DV)
Standard Release (Common)
120
Baby Carrots (Carrots, baby, raw) 1 nlea serving
0.8mg (4% DV)
Standard Release (Common)
121
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
0.8mg (4% DV)
Standard Release (Common)
122
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
0.8mg (4% DV)
Standard Release (Common)
123
Cooked Nopales (Nopales, cooked, without salt) 1 cup
0.7mg (4% DV)
Standard Release (Common)
124
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
0.7mg (4% DV)
Standard Release (Common)
125
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
0.7mg (4% DV)
Standard Release (Common)
126
Dried Pasilla Peppers (Peppers, pasilla, dried) 1 pepper
0.7mg (4% DV)
Standard Release (Common)
127
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
0.7mg (4% DV)
Standard Release (Common)
128
Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped
0.7mg (4% DV)
Standard Release (Common)
129
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
0.7mg (4% DV)
Standard Release (Common)
130
Cooked Celeriac (Boiled, Drained) (Celeriac, cooked, boiled, drained, without salt) 1 cup pieces
0.7mg (4% DV)
Standard Release (Common)
131
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
0.7mg (4% DV)
Standard Release (Common)
132
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
0.7mg (4% DV)
Standard Release (Common)
133
Raw Broccoli (Broccoli, raw) 1 cup chopped
0.7mg (4% DV)
Standard Release (Common)
134
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
0.7mg (4% DV)
Standard Release (Common)
135
Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup
0.7mg (4% DV)
Standard Release (Common)
136
Raw Garden Cress (Cress, garden, raw) 1 cup
0.7mg (4% DV)
Standard Release (Common)
137
Raw Swiss Chard (Chard, swiss, raw) 1 cup
0.6mg (4% DV)
Standard Release (Common)
138
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
0.6mg (4% DV)
Standard Release (Common)
139
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
0.6mg (4% DV)
Standard Release (Common)
140
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
0.6mg (4% DV)
Standard Release (Common)
141
Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced
0.6mg (4% DV)
Standard Release (Common)
142
Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced
0.6mg (4% DV)
Standard Release (Common)
143
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
0.6mg (3% DV)
Standard Release (Common)
144
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
0.6mg (3% DV)
Standard Release (Common)
145
Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips
0.6mg (3% DV)
Standard Release (Common)
146
Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips
0.6mg (3% DV)
Standard Release (Common)
147
Raw Okra (Okra, raw) 1 cup
0.6mg (3% DV)
Standard Release (Common)
148
Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup
0.6mg (3% DV)
Standard Release (Common)
149
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
0.6mg (3% DV)
Standard Release (Common)
150
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
0.6mg (3% DV)
Standard Release (Common)
151
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
0.6mg (3% DV)
Standard Release (Common)
152
Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)
0.6mg (3% DV)
Standard Release (Common)
153
Raw Taro (Taro, raw) 1 cup, sliced
0.6mg (3% DV)
Standard Release (Common)
154
Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced
0.6mg (3% DV)
Standard Release (Common)
155
Raw Banana Peppers (Pepper, banana, raw) 1 cup
0.6mg (3% DV)
Standard Release (Common)
156
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
0.6mg (3% DV)
Standard Release (Common)
157
Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced
0.6mg (3% DV)
Standard Release (Common)
158
Raw Cassava (Cassava, raw) 1 cup
0.6mg (3% DV)
Standard Release (Common)
159
Raw Jelly Ear (Tree Ear, Pepeao) (Jew's ear, (pepeao), raw) 1 cup slices
0.6mg (3% DV)
Standard Release (Common)
160
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
0.6mg (3% DV)
Standard Release (Common)
161
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
0.5mg (3% DV)
Standard Release (Common)
162
Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper
0.5mg (3% DV)
Standard Release (Common)
163
Raw Kohlrabi (Kohlrabi, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
164
Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup
0.5mg (3% DV)
Standard Release (Common)
165
Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup
0.5mg (3% DV)
Standard Release (Common)
166
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
0.5mg (3% DV)
Standard Release (Common)
167
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
0.5mg (3% DV)
Standard Release (Common)
168
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
0.5mg (3% DV)
Standard Release (Common)
169
Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
0.5mg (3% DV)
Standard Release (Common)
170
Raw Nopales (Nopales, raw) 1 cup, sliced
0.5mg (3% DV)
Standard Release (Common)
171
Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped
0.5mg (3% DV)
Standard Release (Common)
172
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
0.5mg (3% DV)
Standard Release (Common)
173
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
0.5mg (3% DV)
Standard Release (Common)
174
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
0.5mg (3% DV)
Standard Release (Common)
175
Cooked Sweet White Corn (Boiled, Drained) (Corn, sweet, white, cooked, boiled, drained, without salt) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
0.5mg (3% DV)
Standard Release (Common)
176
Grilled Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
0.5mg (3% DV)
Standard Release (Common)
177
Raw Chicory Roots (Chicory roots, raw) 1 root
0.5mg (3% DV)
Standard Release (Common)
178
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
0.5mg (3% DV)
Standard Release (Common)
179
Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)
0.5mg (3% DV)
Standard Release (Common)
180
Laver Seaweed (Seaweed, laver, raw) 10 sheets
0.5mg (3% DV)
Standard Release (Common)
181
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
182
Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices
0.5mg (3% DV)
Standard Release (Common)
183
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
0.5mg (3% DV)
Standard Release (Common)
184
Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper
0.5mg (3% DV)
Standard Release (Common)
185
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
0.5mg (3% DV)
Standard Release (Common)
186
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
0.5mg (3% DV)
Standard Release (Common)
187
Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices
0.5mg (3% DV)
Standard Release (Common)
188
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
0.4mg (2% DV)
Standard Release (Common)
189
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
0.4mg (2% DV)
Standard Release (Common)
190
Raw New Zealand Spinach (New Zealand spinach, raw) 1 cup, chopped
0.4mg (2% DV)
Standard Release (Common)
191
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
0.4mg (2% DV)
Standard Release (Common)
192
Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)
0.4mg (2% DV)
Standard Release (Common)
193
Raw Cabbage (Cabbage, raw) 1 cup, chopped
0.4mg (2% DV)
Standard Release (Common)
194
Endive (Endive, raw) 1 cup
0.4mg (2% DV)
Standard Release (Common)
195
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
0.4mg (2% DV)
Standard Release (Common)
196
Cooked Yellow Sweet Corn (Boiled, Drained) (Corn, sweet, yellow, cooked, boiled, drained, without salt) 1 ear small (5-1/2 inch to 6-1/2 inch long)
0.4mg (2% DV)
Standard Release (Common)
197
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
0.4mg (2% DV)
Standard Release (Common)
198
Raw White Icicle Radishes (Radishes, white icicle, raw) 1/2 cup slices
0.4mg (2% DV)
Standard Release (Common)
199
Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)
0.4mg (2% DV)
Standard Release (Common)
200
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
0.4mg (2% DV)
Standard Release (Common)