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 Leucine

200 results
Name
Leucine
Data source
1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
3508mg (128% RDI)
Standard Release (Common)
2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
2331mg (85% RDI)
Standard Release (Common)
3
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
2003mg (73% RDI)
Standard Release (Common)
4
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1960mg (72% RDI)
Standard Release (Common)
5
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1960mg (72% RDI)
Standard Release (Common)
6
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1768mg (65% RDI)
Standard Release (Common)
7
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
1674mg (61% RDI)
Standard Release (Common)
8
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
1589mg (58% RDI)
Standard Release (Common)
9
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
1566mg (57% RDI)
Standard Release (Common)
10
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
1563mg (57% RDI)
Standard Release (Common)
11
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
1557mg (57% RDI)
Standard Release (Common)
12
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
1531mg (56% RDI)
Standard Release (Common)
13
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
1527mg (56% RDI)
Standard Release (Common)
14
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
1459mg (53% RDI)
Standard Release (Common)
15
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
1454mg (53% RDI)
Standard Release (Common)
16
Uncooked Buckwheat (Buckwheat) 1 cup
1414mg (52% RDI)
Standard Release (Common)
17
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
1414mg (52% RDI)
Standard Release (Common)
18
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
1389mg (51% RDI)
Standard Release (Common)
19
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
1357mg (50% RDI)
Standard Release (Common)
20
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
1340mg (49% RDI)
Standard Release (Common)
21
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
1320mg (48% RDI)
Standard Release (Common)
22
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
1313mg (48% RDI)
Standard Release (Common)
23
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
1308mg (48% RDI)
Standard Release (Common)
24
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
1303mg (48% RDI)
Standard Release (Common)
25
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
1296mg (47% RDI)
Standard Release (Common)
26
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
1295mg (47% RDI)
Standard Release (Common)
27
Raw Oat Bran (Oat bran, raw) 1 cup
1292mg (47% RDI)
Standard Release (Common)
28
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
1290mg (47% RDI)
Standard Release (Common)
29
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
1282mg (47% RDI)
Standard Release (Common)
30
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
1274mg (47% RDI)
Standard Release (Common)
31
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
1265mg (46% RDI)
Standard Release (Common)
32
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
1261mg (46% RDI)
Standard Release (Common)
33
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
1233mg (45% RDI)
Standard Release (Common)
34
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
1227mg (45% RDI)
Standard Release (Common)
35
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
1218mg (45% RDI)
Standard Release (Common)
36
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
1218mg (45% RDI)
Standard Release (Common)
37
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
1215mg (45% RDI)
Standard Release (Common)
38
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
1215mg (45% RDI)
Standard Release (Common)
39
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
1208mg (44% RDI)
Standard Release (Common)
40
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
1185mg (43% RDI)
Standard Release (Common)
41
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
1177mg (43% RDI)
Standard Release (Common)
42
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
1172mg (43% RDI)
Standard Release (Common)
43
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
1172mg (43% RDI)
Standard Release (Common)
44
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
1167mg (43% RDI)
Standard Release (Common)
45
Canned Chili With Beans (Chili with beans, canned) 1 cup
1167mg (43% RDI)
Standard Release (Common)
46
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
1155mg (42% RDI)
Standard Release (Common)
47
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
1152mg (42% RDI)
Standard Release (Common)
48
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
1139mg (42% RDI)
Standard Release (Common)
49
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
1125mg (41% RDI)
Standard Release (Common)
50
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
1099mg (40% RDI)
Standard Release (Common)
51
Baked Beans (Beans, baked, home prepared) 1 cup
1083mg (40% RDI)
Standard Release (Common)
52
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)
1078mg (39% RDI)
Standard Release (Common)
53
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
1065mg (39% RDI)
Standard Release (Common)
54
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
1058mg (39% RDI)
Standard Release (Common)
55
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
1035mg (38% RDI)
Standard Release (Common)
56
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
1029mg (38% RDI)
Standard Release (Common)
57
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
1024mg (38% RDI)
Standard Release (Common)
58
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
1012mg (37% RDI)
Standard Release (Common)
59
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
980mg (36% RDI)
Standard Release (Common)
60
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
979mg (36% RDI)
Standard Release (Common)
61
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
972mg (36% RDI)
Standard Release (Common)
62
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
939mg (34% RDI)
Standard Release (Common)
63
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
917mg (34% RDI)
Standard Release (Common)
64
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
910mg (33% RDI)
Standard Release (Common)
65
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
902mg (33% RDI)
Standard Release (Common)
66
Gruyere Cheese (Cheese, gruyere) 1 oz
881mg (32% RDI)
Standard Release (Common)
67
Romano Cheese (Cheese, romano) 1 oz
872mg (32% RDI)
Standard Release (Common)
68
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
858mg (31% RDI)
Standard Release (Common)
69
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
856mg (31% RDI)
Standard Release (Common)
70
Swiss Cheese (Cheese, swiss) 1 oz
840mg (31% RDI)
Standard Release (Common)
71
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
825mg (30% RDI)
Standard Release (Common)
72
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
791mg (29% RDI)
Standard Release (Common)
73
Cooked Teff (Teff, cooked) 1 cup
784mg (29% RDI)
Standard Release (Common)
74
Grated Parmesan (Cheese, parmesan, grated) 1 oz
780mg (29% RDI)
Standard Release (Common)
75
Cooked Millet (Millet, cooked) 1 cup
776mg (28% RDI)
Standard Release (Common)
76
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
767mg (28% RDI)
Standard Release (Common)
77
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
763mg (28% RDI)
Standard Release (Common)
78
Fontina Cheese (Cheese, fontina) 1 oz
757mg (28% RDI)
Standard Release (Common)
79
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
747mg (27% RDI)
Standard Release (Common)
80
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
746mg (27% RDI)
Standard Release (Common)
81
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
745mg (27% RDI)
Standard Release (Common)
82
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
743mg (27% RDI)
Standard Release (Common)
83
Edam Cheese (Cheese, edam) 1 oz
730mg (27% RDI)
Standard Release (Common)
84
Gouda Cheese (Cheese, gouda) 1 oz
728mg (27% RDI)
Standard Release (Common)
85
Tilsit Cheese (Cheese, tilsit) 1 oz
724mg (27% RDI)
Standard Release (Common)
86
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
708mg (26% RDI)
Standard Release (Common)
87
Port De Salut Cheese (Cheese, port de salut) 1 oz
705mg (26% RDI)
Standard Release (Common)
88
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
687mg (25% RDI)
Standard Release (Common)
89
Caraway Cheese (Cheese, caraway) 1 oz
685mg (25% RDI)
Standard Release (Common)
90
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
682mg (25% RDI)
Standard Release (Common)
91
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
678mg (25% RDI)
Standard Release (Common)
92
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
678mg (25% RDI)
Standard Release (Common)
93
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
672mg (25% RDI)
Standard Release (Common)
94
Monterey Cheese (Cheese, monterey) 1 oz
666mg (24% RDI)
Standard Release (Common)
95
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
660mg (24% RDI)
Standard Release (Common)
96
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
660mg (24% RDI)
Standard Release (Common)
97
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
657mg (24% RDI)
Standard Release (Common)
98
Provolone Cheese (Cheese, provolone) 1 oz
652mg (24% RDI)
Standard Release (Common)
99
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
652mg (24% RDI)
Standard Release (Common)
100
Colby Cheese (Cheese, colby) 1 oz
646mg (24% RDI)
Standard Release (Common)
101
Muenster Cheese (Cheese, muenster) 1 oz
642mg (24% RDI)
Standard Release (Common)
102
Brick Cheese (Cheese, brick) 1 oz
637mg (23% RDI)
Standard Release (Common)
103
Chesire Cheese (Cheese, cheshire) 1 oz
636mg (23% RDI)
Standard Release (Common)
104
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
625mg (23% RDI)
Standard Release (Common)
105
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
621mg (23% RDI)
Standard Release (Common)
106
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
617mg (23% RDI)
Standard Release (Common)
107
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
614mg (23% RDI)
Standard Release (Common)
108
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
609mg (22% RDI)
Standard Release (Common)
109
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
609mg (22% RDI)
Standard Release (Common)
110
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
608mg (22% RDI)
Standard Release (Common)
111
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
605mg (22% RDI)
Standard Release (Common)
112
Roquefort (Cheese, roquefort) 1 oz
600mg (22% RDI)
Standard Release (Common)
113
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
598mg (22% RDI)
Standard Release (Common)
114
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)
598mg (22% RDI)
Standard Release (Common)
115
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
584mg (21% RDI)
Standard Release (Common)
116
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
582mg (21% RDI)
Standard Release (Common)
117
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
573mg (21% RDI)
Standard Release (Common)
118
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
571mg (21% RDI)
Standard Release (Common)
119
Egg Omelet (Egg, whole, cooked, omelet) 1 large
557mg (20% RDI)
Standard Release (Common)
120
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
556mg (20% RDI)
Standard Release (Common)
121
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
556mg (20% RDI)
Standard Release (Common)
122
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
551mg (20% RDI)
Standard Release (Common)
123
Brie Cheese (Cheese, brie) 1 oz
548mg (20% RDI)
Standard Release (Common)
124
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
546mg (20% RDI)
Standard Release (Common)
125
Blue Cheese (Cheese, blue) 1 oz
545mg (20% RDI)
Standard Release (Common)
126
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
543mg (20% RDI)
Standard Release (Common)
127
Fried Eggs (Egg, whole, cooked, fried) 1 large
541mg (20% RDI)
Standard Release (Common)
128
Poached Eggs (Egg, whole, cooked, poached) 1 large
541mg (20% RDI)
Standard Release (Common)
129
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
538mg (20% RDI)
Standard Release (Common)
130
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
525mg (19% RDI)
Standard Release (Common)
131
Camambert (Cheese, camembert) 1 oz
523mg (19% RDI)
Standard Release (Common)
132
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
519mg (19% RDI)
Standard Release (Common)
133
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
515mg (19% RDI)
Standard Release (Common)
134
Cooked Oat Bran (Oat bran, cooked) 1 cup
515mg (19% RDI)
Standard Release (Common)
135
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
512mg (19% RDI)
Standard Release (Common)
136
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
512mg (19% RDI)
Standard Release (Common)
137
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
509mg (19% RDI)
Standard Release (Common)
138
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
505mg (19% RDI)
Standard Release (Common)
139
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
505mg (18% RDI)
Standard Release (Common)
140
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
495mg (18% RDI)
Standard Release (Common)
141
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
494mg (18% RDI)
Standard Release (Common)
142
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
489mg (18% RDI)
Standard Release (Common)
143
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
488mg (18% RDI)
Standard Release (Common)
144
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
487mg (18% RDI)
Standard Release (Common)
145
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
484mg (18% RDI)
Standard Release (Common)
146
Quinoa, cooked 1 cup
483mg (18% RDI)
Standard Release (Common)
147
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
482mg (18% RDI)
Standard Release (Common)
148
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
479mg (18% RDI)
Standard Release (Common)
149
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
478mg (18% RDI)
Standard Release (Common)
150
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
476mg (17% RDI)
Standard Release (Common)
151
Raw Peanuts (Peanuts, all types, raw) 1 oz
475mg (17% RDI)
Standard Release (Common)
152
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
475mg (17% RDI)
Standard Release (Common)
153
Raw Green Peas (Peas, green, raw) 1 cup
468mg (17% RDI)
Standard Release (Common)
154
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
465mg (17% RDI)
Standard Release (Common)
155
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
458mg (17% RDI)
Standard Release (Common)
156
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
456mg (17% RDI)
Standard Release (Common)
157
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
454mg (17% RDI)
Standard Release (Common)
158
Cooked Wild Rice (Wild rice, cooked) 1 cup
453mg (17% RDI)
Standard Release (Common)
159
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
452mg (17% RDI)
Standard Release (Common)
160
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
452mg (17% RDI)
Standard Release (Common)
161
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
451mg (17% 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)
446mg (16% RDI)
Standard Release (Common)
163
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
438mg (16% RDI)
Standard Release (Common)
164
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
436mg (16% RDI)
Standard Release (Common)
165
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
432mg (16% RDI)
Standard Release (Common)
166
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
427mg (16% RDI)
Standard Release (Common)
167
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
419mg (15% RDI)
Standard Release (Common)
168
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
418mg (15% RDI)
Standard Release (Common)
169
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
418mg (15% RDI)
Standard Release (Common)
170
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
416mg (15% RDI)
Standard Release (Common)
171
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
415mg (15% RDI)
Standard Release (Common)
172
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
411mg (15% RDI)
Standard Release (Common)
173
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
408mg (15% RDI)
Standard Release (Common)
174
Couscous, cooked 1 cup, cooked
407mg (15% RDI)
Standard Release (Common)
175
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
400mg (15% RDI)
Standard Release (Common)
176
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
400mg (15% RDI)
Standard Release (Common)
177
Feta Cheese (Cheese, feta) 1 oz
396mg (15% RDI)
Standard Release (Common)
178
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
390mg (14% RDI)
Standard Release (Common)
179
Chia Seeds (Seeds, chia seeds, dried) 1 oz
389mg (14% RDI)
Standard Release (Common)
180
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
387mg (14% RDI)
Standard Release (Common)
181
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
387mg (14% RDI)
Standard Release (Common)
182
Cooked Bulgur (Bulgur, cooked) 1 cup
379mg (14% RDI)
Standard Release (Common)
183
Limburger Cheese (Cheese, limburger) 1 cubic inch
377mg (14% RDI)
Standard Release (Common)
184
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
376mg (14% RDI)
Standard Release (Common)
185
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
373mg (14% RDI)
Standard Release (Common)
186
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
372mg (14% RDI)
Standard Release (Common)
187
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
370mg (14% RDI)
Standard Release (Common)
188
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
370mg (14% RDI)
Standard Release (Common)
189
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
369mg (14% RDI)
Standard Release (Common)
190
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
368mg (13% RDI)
Standard Release (Common)
191
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
366mg (13% RDI)
Standard Release (Common)
192
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
365mg (13% RDI)
Standard Release (Common)
193
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
362mg (13% RDI)
Standard Release (Common)
194
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
356mg (13% RDI)
Standard Release (Common)
195
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
351mg (13% RDI)
Standard Release (Common)
196
Flax Seeds (Seeds, flaxseed) 1oz
351mg (13% RDI)
Standard Release (Common)
197
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
346mg (13% RDI)
Standard Release (Common)
198
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
345mg (13% RDI)
Standard Release (Common)
199
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
339mg (12% RDI)
Standard Release (Common)
200
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
338mg (12% RDI)
Standard Release (Common)