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 Iron

200 results
Name
Iron
Data source
1
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
13.3mg (74% DV)
Standard Release (Common)
2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
8.8mg (49% DV)
Standard Release (Common)
3
Canned Chili With Beans (Chili with beans, canned) 1 cup
8.8mg (49% DV)
Standard Release (Common)
4
Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup
8mg (45% DV)
Standard Release (Common)
5
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
7.5mg (41% DV)
Standard Release (Common)
6
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
7.4mg (41% DV)
Standard Release (Common)
7
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
6.7mg (37% DV)
Standard Release (Common)
8
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
6.6mg (37% DV)
Standard Release (Common)
9
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
6.6mg (37% DV)
Standard Release (Common)
10
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
6.4mg (36% DV)
Standard Release (Common)
11
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
5.5mg (30% DV)
Standard Release (Common)
12
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
5.3mg (29% DV)
Standard Release (Common)
13
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
5.3mg (29% DV)
Standard Release (Common)
14
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
5.2mg (29% DV)
Standard Release (Common)
15
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
5.2mg (29% DV)
Standard Release (Common)
16
Cooked Amaranth (Amaranth grain, cooked) 1 cup
5.2mg (29% DV)
Standard Release (Common)
17
Cooked Teff (Teff, cooked) 1 cup
5.2mg (29% DV)
Standard Release (Common)
18
Dried Jujube (Jujube, Chinese, fresh, dried) 100 grams
5.1mg (28% DV)
Standard Release (Common)
19
Raw Oat Bran (Oat bran, raw) 1 cup
5.1mg (28% DV)
Standard Release (Common)
20
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
5.1mg (28% DV)
Standard Release (Common)
21
Baked Beans (Beans, baked, home prepared) 1 cup
5mg (28% DV)
Standard Release (Common)
22
Rowal (Rowal, raw) 1 cup
5mg (28% DV)
Standard Release (Common)
23
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
4.9mg (27% DV)
Standard Release (Common)
24
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
4.8mg (27% DV)
Standard Release (Common)
25
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
4.7mg (26% DV)
Standard Release (Common)
26
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
4.6mg (26% DV)
Standard Release (Common)
27
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
4.6mg (25% DV)
Standard Release (Common)
28
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
4.5mg (25% DV)
Standard Release (Common)
29
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
4.5mg (25% DV)
Standard Release (Common)
30
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
4.5mg (25% DV)
Standard Release (Common)
31
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
4.4mg (25% DV)
Standard Release (Common)
32
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
4.4mg (24% DV)
Standard Release (Common)
33
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
4.3mg (24% DV)
Standard Release (Common)
34
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
4.3mg (24% DV)
Standard Release (Common)
35
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
4.3mg (24% DV)
Standard Release (Common)
36
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
4.2mg (23% DV)
Standard Release (Common)
37
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
4.2mg (23% DV)
Standard Release (Common)
38
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
4.2mg (23% DV)
Standard Release (Common)
39
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
4.2mg (23% DV)
Standard Release (Common)
40
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
4.1mg (23% DV)
Standard Release (Common)
41
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
4mg (22% DV)
Standard Release (Common)
42
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
4mg (22% DV)
Standard Release (Common)
43
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
4mg (22% DV)
Standard Release (Common)
44
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
3.9mg (22% DV)
Standard Release (Common)
45
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
3.8mg (21% DV)
Standard Release (Common)
46
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
3.8mg (21% DV)
Standard Release (Common)
47
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
3.8mg (21% DV)
Standard Release (Common)
48
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
3.8mg (21% DV)
Standard Release (Common)
49
Kimchi (Cabbage, kimchi) 1 cup
3.8mg (21% DV)
Standard Release (Common)
50
Uncooked Buckwheat (Buckwheat) 1 cup
3.7mg (21% DV)
Standard Release (Common)
51
Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
3.7mg (21% DV)
Standard Release (Common)
52
Raw Parsley (Parsley, fresh) 1 cup chopped
3.7mg (21% DV)
Standard Release (Common)
53
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
3.7mg (21% DV)
Standard Release (Common)
54
Extra Firm Fortified Tofu (Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm) 1 cup
3.6mg (20% DV)
Standard Release (Common)
55
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
3.6mg (20% DV)
Standard Release (Common)
56
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
3.6mg (20% DV)
Standard Release (Common)
57
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
3.5mg (20% DV)
Standard Release (Common)
58
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
3.4mg (19% DV)
Standard Release (Common)
59
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
3.4mg (19% DV)
Standard Release (Common)
60
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
3.4mg (19% DV)
Standard Release (Common)
61
Cooked Spelt (Spelt, cooked) 1 cup
3.2mg (18% DV)
Standard Release (Common)
62
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
3.2mg (18% DV)
Standard Release (Common)
63
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
3.2mg (18% DV)
Standard Release (Common)
64
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
3.2mg (18% DV)
Standard Release (Common)
65
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
3.1mg (17% DV)
Standard Release (Common)
66
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
3mg (17% DV)
Standard Release (Common)
67
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
3mg (17% DV)
Standard Release (Common)
68
Canned Prune Juice (Prune juice, canned) 1 cup
3mg (17% DV)
Standard Release (Common)
69
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
3mg (17% DV)
Standard Release (Common)
70
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
2.9mg (16% DV)
Standard Release (Common)
71
Raw Asparagus (Asparagus, raw) 1 cup
2.9mg (16% DV)
Standard Release (Common)
72
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
2.8mg (16% DV)
Standard Release (Common)
73
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
2.8mg (16% DV)
Standard Release (Common)
74
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
2.8mg (15% DV)
Standard Release (Common)
75
Quinoa, cooked 1 cup
2.8mg (15% DV)
Standard Release (Common)
76
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
2.7mg (15% DV)
Standard Release (Common)
77
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
2.7mg (15% DV)
Standard Release (Common)
78
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
2.7mg (15% DV)
Standard Release (Common)
79
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
2.7mg (15% DV)
Standard Release (Common)
80
Raw Arrowroot (Arrowroot, raw) 1 cup, sliced
2.7mg (15% DV)
Standard Release (Common)
81
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
2.6mg (14% DV)
Standard Release (Common)
82
Mulberries (Mulberries, raw) 1 cup
2.6mg (14% DV)
Standard Release (Common)
83
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
2.6mg (14% DV)
Standard Release (Common)
84
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
2.5mg (14% DV)
Standard Release (Common)
85
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
2.5mg (14% DV)
Standard Release (Common)
86
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
2.5mg (14% DV)
Standard Release (Common)
87
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
2.5mg (14% DV)
Standard Release (Common)
88
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
2.5mg (14% DV)
Standard Release (Common)
89
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
2.4mg (13% DV)
Standard Release (Common)
90
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
2.4mg (13% DV)
Standard Release (Common)
91
Elderberries (Elderberries, raw) 1 cup
2.3mg (13% DV)
Standard Release (Common)
92
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
2.3mg (13% DV)
Standard Release (Common)
93
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
2.3mg (13% DV)
Standard Release (Common)
94
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
2.3mg (13% DV)
Standard Release (Common)
95
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
2.3mg (13% DV)
Standard Release (Common)
96
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
2.3mg (13% DV)
Standard Release (Common)
97
Soy Milk (Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D) 16oz glass
2.2mg (12% DV)
Standard Release (Common)
98
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
2.2mg (12% DV)
Standard Release (Common)
99
Chia Seeds (Seeds, chia seeds, dried) 1 oz
2.2mg (12% DV)
Standard Release (Common)
100
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
2.1mg (12% DV)
Standard Release (Common)
101
Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass
2.1mg (12% DV)
Standard Release (Common)
102
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
2.1mg (12% DV)
Standard Release (Common)
103
Raw Green Peas (Peas, green, raw) 1 cup
2.1mg (12% DV)
Standard Release (Common)
104
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
2.1mg (12% DV)
Standard Release (Common)
105
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
2.1mg (12% DV)
Standard Release (Common)
106
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
2.1mg (12% DV)
Standard Release (Common)
107
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
2mg (11% DV)
Standard Release (Common)
108
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
2mg (11% DV)
Standard Release (Common)
109
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
2mg (11% DV)
Standard Release (Common)
110
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
2mg (11% DV)
Standard Release (Common)
111
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
2mg (11% DV)
Standard Release (Common)
112
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)
113
Carissa (Carissa, (natal-plum), raw) 1 cup slices
2mg (11% DV)
Standard Release (Common)
114
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
2mg (11% DV)
Standard Release (Common)
115
Sapodilla (Sapodilla, raw) 1 cup, pulp
1.9mg (11% DV)
Standard Release (Common)
116
Cooked Oat Bran (Oat bran, cooked) 1 cup
1.9mg (11% DV)
Standard Release (Common)
117
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
1.9mg (11% DV)
Standard Release (Common)
118
Goji berries, dried 5 tbsp
1.9mg (11% DV)
Standard Release (Common)
119
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
1.9mg (11% DV)
Standard Release (Common)
120
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
1.9mg (11% DV)
Standard Release (Common)
121
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
1.9mg (11% DV)
Standard Release (Common)
122
Raw Chantarelle Mushrooms (Mushrooms, Chanterelle, raw) 1 cup
1.9mg (10% DV)
Standard Release (Common)
123
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
1.9mg (10% DV)
Standard Release (Common)
124
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
1.9mg (10% DV)
Standard Release (Common)
125
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
1.9mg (10% DV)
Standard Release (Common)
126
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
1.9mg (10% DV)
Standard Release (Common)
127
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)
128
Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup
1.8mg (10% DV)
Standard Release (Common)
129
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
1.8mg (10% DV)
Standard Release (Common)
130
Abiyuch (Abiyuch, raw) 1/2 cup
1.8mg (10% DV)
Standard Release (Common)
131
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
1.8mg (10% DV)
Standard Release (Common)
132
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)
133
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
1.8mg (10% DV)
Standard Release (Common)
134
Cooked Bulgur (Bulgur, cooked) 1 cup
1.7mg (10% DV)
Standard Release (Common)
135
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
1.7mg (10% DV)
Standard Release (Common)
136
European Black Currants (Currants, european black, raw) 1 cup
1.7mg (10% DV)
Standard Release (Common)
137
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
1.7mg (10% DV)
Standard Release (Common)
138
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
1.7mg (9% DV)
Standard Release (Common)
139
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
1.7mg (9% DV)
Standard Release (Common)
140
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
1.7mg (9% DV)
Standard Release (Common)
141
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
1.7mg (9% DV)
Standard Release (Common)
142
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
1.6mg (9% DV)
Standard Release (Common)
143
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
1.6mg (9% DV)
Standard Release (Common)
144
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
1.6mg (9% DV)
Standard Release (Common)
145
Flax Seeds (Seeds, flaxseed) 1oz
1.6mg (9% DV)
Standard Release (Common)
146
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
1.6mg (9% DV)
Standard Release (Common)
147
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
1.6mg (9% DV)
Standard Release (Common)
148
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
1.6mg (9% DV)
Standard Release (Common)
149
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
1.6mg (9% DV)
Standard Release (Common)
150
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
1.6mg (9% DV)
Standard Release (Common)
151
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
1.5mg (8% DV)
Standard Release (Common)
152
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
1.5mg (8% DV)
Standard Release (Common)
153
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
1.5mg (8% DV)
Standard Release (Common)
154
Mammy Apple (Mammy-apple, (mamey), raw) 1/4 fruit
1.5mg (8% DV)
Standard Release (Common)
155
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
1.5mg (8% DV)
Standard Release (Common)
156
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
1.5mg (8% DV)
Standard Release (Common)
157
Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces
1.5mg (8% DV)
Standard Release (Common)
158
Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped
1.4mg (8% DV)
Standard Release (Common)
159
SILK Chocolate, soymilk 1 cup
1.4mg (8% DV)
Standard Release (Common)
160
SILK Light Chocolate, soymilk 1 cup
1.4mg (8% DV)
Standard Release (Common)
161
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
1.4mg (8% DV)
Standard Release (Common)
162
California Avocados (Avocados, raw, California) 1 cup, pureed
1.4mg (8% DV)
Standard Release (Common)
163
Groundcherries (Groundcherries, (cape-gooseberries or poha), raw) 1 cup
1.4mg (8% DV)
Standard Release (Common)
164
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
1.4mg (8% DV)
Standard Release (Common)
165
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
1.4mg (8% DV)
Standard Release (Common)
166
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
1.4mg (8% DV)
Standard Release (Common)
167
Rice Bran (Rice bran, crude) 1 tablespoon
1.4mg (8% DV)
Standard Release (Common)
168
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
1.4mg (8% DV)
Standard Release (Common)
169
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
1.4mg (8% DV)
Standard Release (Common)
170
Soursop (Soursop, raw) 1 cup, pulp
1.4mg (8% DV)
Standard Release (Common)
171
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
1.3mg (7% DV)
Standard Release (Common)
172
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
1.3mg (7% DV)
Standard Release (Common)
173
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
1.3mg (7% DV)
Standard Release (Common)
174
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
1.3mg (7% DV)
Standard Release (Common)
175
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)
1.3mg (7% DV)
Standard Release (Common)
176
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
1.3mg (7% DV)
Standard Release (Common)
177
Raw Yautia (Yautia (tannier), raw) 1 cup, sliced
1.3mg (7% DV)
Standard Release (Common)
178
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
1.3mg (7% DV)
Standard Release (Common)
179
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
1.3mg (7% DV)
Standard Release (Common)
180
Raw Peanuts (Peanuts, all types, raw) 1 oz
1.3mg (7% DV)
Standard Release (Common)
181
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
1.3mg (7% DV)
Standard Release (Common)
182
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
1.3mg (7% DV)
Standard Release (Common)
183
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
1.3mg (7% DV)
Standard Release (Common)
184
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
1.2mg (7% DV)
Standard Release (Common)
185
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
1.2mg (7% DV)
Standard Release (Common)
186
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
1.2mg (7% DV)
Standard Release (Common)
187
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
1.2mg (7% DV)
Standard Release (Common)
188
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
1.2mg (7% DV)
Standard Release (Common)
189
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
1.2mg (7% DV)
Standard Release (Common)
190
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)
191
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
1.2mg (7% DV)
Standard Release (Common)
192
Breadfruit (Breadfruit, raw) 1 cup
1.2mg (7% DV)
Standard Release (Common)
193
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
1.2mg (7% DV)
Standard Release (Common)
194
Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup
1.2mg (7% DV)
Standard Release (Common)
195
Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped
1.2mg (7% DV)
Standard Release (Common)
196
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
1.2mg (6% DV)
Standard Release (Common)
197
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
1.2mg (6% DV)
Standard Release (Common)
198
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
1.2mg (6% DV)
Standard Release (Common)
199
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
1.1mg (6% DV)
Standard Release (Common)
200
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
1.1mg (6% DV)
Standard Release (Common)