Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.

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Foods Highest in Lutein + Zeaxanthin

200 results

	Name	Lutein + Zeaxanthin	Data source
1	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	20354.4mcg	Standard Release (Common)
2	Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped	19276.3mcg	Standard Release (Common)
3	Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped	14560mcg	Standard Release (Common)
4	Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped	12153.6mcg	Standard Release (Common)
5	Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped	11774.3mcg	Standard Release (Common)
6	Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup	11342.7mcg	Standard Release (Common)
7	Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped	9615.9mcg	Standard Release (Common)
8	Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped	7485.5mcg	Standard Release (Common)
9	Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped	7053.8mcg	Standard Release (Common)
10	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	6477.9mcg	Standard Release (Common)
11	Raw Garden Cress (Cress, garden, raw) 1 cup	6250mcg	Standard Release (Common)
12	Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup	4148.8mcg	Standard Release (Common)
13	Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup	4148.8mcg	Standard Release (Common)
14	Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced	4048.2mcg	Standard Release (Common)
15	Raw Swiss Chard (Chard, swiss, raw) 1 cup	3960mcg	Standard Release (Common)
16	Raw Spinach (Spinach, raw) 1 cup	3659.4mcg	Standard Release (Common)
17	Raw Green Peas (Peas, green, raw) 1 cup	3591.7mcg	Standard Release (Common)
18	Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup	3571.2mcg	Standard Release (Common)
19	Radicchio (Radicchio, raw) 1 cup, shredded	3532.8mcg	Standard Release (Common)
20	Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	3467mcg	Standard Release (Common)
21	Raw Parsley (Parsley, fresh) 1 cup chopped	3336.6mcg	Standard Release (Common)
22	Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices	3000.4mcg	Standard Release (Common)
23	Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped	2987mcg	Standard Release (Common)
24	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	2900.8mcg	Standard Release (Common)
25	Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped	2635mcg	Standard Release (Common)
26	Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	2619.4mcg	Standard Release (Common)
27	Rose Hips (Rose Hips, wild (Northern Plains Indians)) 1 cup	2541.3mcg	Standard Release (Common)
28	Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup	2509.5mcg	Standard Release (Common)
29	Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed	2484.3mcg	Standard Release (Common)
30	Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced	2401.3mcg	Standard Release (Common)
31	Raw Fava Beans (Beans, fava, in pod, raw) 1 cup	2281.9mcg	Standard Release (Common)
32	Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped	2088.8mcg	Standard Release (Common)
33	Beverages, Acai berry drink, fortified 8 fl oz	2082.8mcg	Standard Release (Common)
34	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	2070mcg	Standard Release (Common)
35	Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup	2032.8mcg	Standard Release (Common)
36	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	2012.4mcg	Standard Release (Common)
37	Raw Watercress (Watercress, raw) 1 cup, chopped	1960.8mcg	Standard Release (Common)
38	Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup	1691mcg	Standard Release (Common)
39	Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped	1684.8mcg	Standard Release (Common)
40	Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup	1653.1mcg	Standard Release (Common)
41	Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)	1640.5mcg	Standard Release (Common)
42	Raw Collards (Collards, raw) 1 cup, chopped	1556.3mcg	Standard Release (Common)
43	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	1524.6mcg	Standard Release (Common)
44	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	1519.9mcg	Standard Release (Common)
45	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	1430.6mcg	Standard Release (Common)
46	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	1428.8mcg	Standard Release (Common)
47	Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)	1401.1mcg	Standard Release (Common)
48	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	1399.2mcg	Standard Release (Common)
49	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	1387.8mcg	Standard Release (Common)
50	Paprika (Spices, paprika) 1 tbsp	1288.2mcg	Standard Release (Common)
51	Raw Broccoli (Broccoli, raw) 1 cup chopped	1276.7mcg	Standard Release (Common)
52	Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup	1240.4mcg	Standard Release (Common)
53	Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek	1147mcg	Standard Release (Common)
54	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	1123.2mcg	Standard Release (Common)
55	Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded	1086.6mcg	Standard Release (Common)
56	Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices	1071.7mcg	Standard Release (Common)
57	Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed	1001.8mcg	Standard Release (Common)
58	Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)	958.5mcg	Standard Release (Common)
59	Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams	957mcg	Standard Release (Common)
60	Raw Asparagus (Asparagus, raw) 1 cup	951.4mcg	Standard Release (Common)
61	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	933.8mcg	Standard Release (Common)
62	Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup	890mcg	Standard Release (Common)
63	Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)	824.5mcg	Standard Release (Common)
64	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)	806.3mcg	Standard Release (Common)
65	Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup	802.6mcg	Standard Release (Common)
66	Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup	801.3mcg	Standard Release (Common)
67	Pesto (Sauce, pesto, ready-to-serve, refrigerated) 1/4 cup	782.5mcg	Standard Release (Common)
68	Arugula (Arugula, raw) 1 cup	711mcg	Standard Release (Common)
69	Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup	685.8mcg	Standard Release (Common)
70	Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped	672.7mcg	Standard Release (Common)
71	Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup	661.9mcg	Standard Release (Common)
72	Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces	640mcg	Standard Release (Common)
73	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	624mcg	Standard Release (Common)
74	California Avocados (Avocados, raw, California) 1 cup, pureed	623.3mcg	Standard Release (Common)
75	Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded	622.8mcg	Standard Release (Common)
76	Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed	600mcg	Standard Release (Common)
77	Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium	593.9mcg	Standard Release (Common)
78	Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips	581.9mcg	Standard Release (Common)
79	Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 1 bottle	580mcg	Standard Release (Common)
80	Croissant With Egg Cheese And Sausage (Fast foods, croissant, with egg, cheese, and sausage) 1 sandwich	574.6mcg	Standard Release (Common)
81	Raw Beet Greens (Beet greens, raw) 1 cup	571.1mcg	Standard Release (Common)
82	Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped	571.2mcg	Standard Release (Common)
83	Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced	567mcg	Standard Release (Common)
84	Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california	544.7mcg	Standard Release (Common)
85	Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced	528.1mcg	Standard Release (Common)
86	Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped	508.1mcg	Standard Release (Common)
87	Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced	493.5mcg	Standard Release (Common)
88	Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded	482.7mcg	Standard Release (Common)
89	Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole	466.2mcg	Standard Release (Common)
90	English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item	462mcg	Standard Release (Common)
91	Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup	459mcg	Standard Release (Common)
92	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt 1 cup	459mcg	Standard Release (Common)
93	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	448.4mcg	Standard Release (Common)
94	Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup	421.2mcg	Standard Release (Common)
95	Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt 1 cup	421.2mcg	Standard Release (Common)
96	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	418.9mcg	Standard Release (Common)
97	Tangerine Juice (Tangerine juice, raw) 1 cup	410mcg	Standard Release (Common)
98	Biscuit With Egg Cheese And Bacon (Fast foods, biscuit, with egg, cheese, and bacon) 1 item	391.5mcg	Standard Release (Common)
99	Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices	386.4mcg	Standard Release (Common)
100	Bagel With Breakfast Steak Egg Cheese And Condiments (Fast foods, bagel, with breakfast steak, egg, cheese, and condiments) 1 item	383.5mcg	Standard Release (Common)
101	Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced	368.3mcg	Standard Release (Common)
102	Microwave Popcorn (Snacks, popcorn, microwave, 94% fat free) 1 oz	357.6mcg	Standard Release (Common)
103	Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces	357mcg	Standard Release (Common)
104	Quaker King Vitaman (Cereals ready-to-eat, QUAKER, KING VITAMAN) 1 (1/2) cup (1 nlea serving)	350.6mcg	Standard Release (Common)
105	Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed	336mcg	Standard Release (Common)
106	Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)	329.4mcg	Standard Release (Common)
107	Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper	326.3mcg	Standard Release (Common)
108	Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper	319.1mcg	Standard Release (Common)
109	Baby Carrots (Carrots, baby, raw) 1 nlea serving	304.3mcg	Standard Release (Common)
110	Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped	292.8mcg	Standard Release (Common)
111	Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass	288.4mcg	Standard Release (Common)
112	Quaker Quaker Crunchy Bran (Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN) 3/4 cup (1 nlea serving)	286.2mcg	Standard Release (Common)
113	Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup	286.4mcg	Standard Release (Common)
114	Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup	285.2mcg	Standard Release (Common)
115	Raw Okra (Okra, raw) 1 cup	280mcg	Standard Release (Common)
116	Canned Chili With Beans (Chili with beans, canned) 1 cup	273.9mcg	Standard Release (Common)
117	Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections	269.1mcg	Standard Release (Common)
118	Bagel With Egg Sausage Patty Cheese And Condiments (Fast foods, bagel, with egg, sausage patty, cheese, and condiments) 1 item	260.6mcg	Standard Release (Common)
119	Jackfruit (Jackfruit, raw) 1 cup, sliced	259.1mcg	Standard Release (Common)
120	Egg Omelet (Egg, whole, cooked, omelet) 1 large	258mcg	Standard Release (Common)
121	Boneless Skinless Chicken Leg (Raw) (Chicken, broilers or fryers, leg, meat only, raw) 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)	251.8mcg	Standard Release (Common)
122	Eggs (Raw) (Egg, whole, raw, fresh) 1 large	251.5mcg	Standard Release (Common)
123	Croissant With Egg Cheese And Bacon (Fast foods, croissant, with egg, cheese, and bacon) 1 item	250.9mcg	Standard Release (Common)
124	Poached Eggs (Egg, whole, cooked, poached) 1 large	250.5mcg	Standard Release (Common)
125	Fried Eggs (Egg, whole, cooked, fried) 1 large	249.8mcg	Standard Release (Common)
126	Malt-O-Meal Corn Bursts (Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS) 1 cup (1 nlea serving)	241.8mcg	Standard Release (Common)
127	Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes	238.7mcg	Standard Release (Common)
128	Cayenne Pepper (Spices, pepper, red or cayenne) 1 tsp	236.8mcg	Standard Release (Common)
129	MALT-O-MEAL, Frosted Flakes (Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes) 3/4 cup (1 nlea serving)	236.5mcg	Standard Release (Common)
130	Oranges (Oranges, raw, all commercial varieties) 1 cup, sections	232.2mcg	Standard Release (Common)
131	Pasta Sauce (Sauce, pasta, spaghetti/marinara, ready-to-serve) 1 serving 1/2 cup	232.3mcg	Standard Release (Common)
132	Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato 12 inch sub	231.3mcg	Standard Release (Common)
133	QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH (Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH) 3/4 cup (1 nlea serving)	229.5mcg	Standard Release (Common)
134	POST, HONEY BUNCHES OF OATS, pecan bunches (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches) 3/4 cup (1 nlea serving)	228.2mcg	Standard Release (Common)
135	Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large	226.9mcg	Standard Release (Common)
136	Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup	225.6mcg	Standard Release (Common)
137	Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato (Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato) 6 inch sub	225.4mcg	Standard Release (Common)
138	Toasted Wheat Germ (Cereals ready-to-eat, wheat germ, toasted, plain) 1 oz	224.4mcg	Standard Release (Common)
139	Egg Scrambled (Fast foods, egg, scrambled) 2 eggs	223.7mcg	Standard Release (Common)
140	Croissant With Egg Cheese And Ham (Fast foods, croissant, with egg, cheese, and ham) 1 item	223.2mcg	Standard Release (Common)
141	Fast foods, breakfast burrito, with egg, cheese, and sausage 1 burrito	222.4mcg	Standard Release (Common)
142	Low Sodium Minestrone (Soup, minestrone, canned, reduced sodium, ready-to-serve) 1 cup	220.5mcg	Standard Release (Common)
143	Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced	219.6mcg	Standard Release (Common)
144	Post Honeycomb Cereal (Cereals ready-to-eat, POST, Honeycomb Cereal) 1 (1/2) cup (1 nlea serving)	217.9mcg	Standard Release (Common)
145	Cereals, whole wheat hot natural cereal, dry 1 cup	213.4mcg	Standard Release (Common)
146	Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes	212.9mcg	Standard Release (Common)
147	BARBARA'S PUFFINS, original (Cereals ready-to-eat, BARBARA'S PUFFINS, original) 3/4 cup (1 nlea serving)	209.3mcg	Standard Release (Common)
148	Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin	208.4mcg	Standard Release (Common)
149	Rhubarb (Rhubarb, raw) 1 cup, diced	207.4mcg	Standard Release (Common)
150	POST, HONEY BUNCHES OF OATS, with almonds (Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds) 3/4 cup (1 nlea serving)	201.6mcg	Standard Release (Common)
151	MALT-O-MEAL, TOOTIE FRUITIES (Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES) 1 cup (1 nlea serving)	200mcg	Standard Release (Common)
152	Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded	199.4mcg	Standard Release (Common)
153	Fast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce 6 inch sub	198.4mcg	Standard Release (Common)
154	Fast foods, submarine sandwich, meatball marinara on white bread 6 inch sub	198.6mcg	Standard Release (Common)
155	QUAKER, SWEET CRUNCH/QUISP (Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP) 1 cup (1 nlea serving)	196.3mcg	Standard Release (Common)
156	Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit	196.6mcg	Standard Release (Common)
157	Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise 1 sandwich	195.6mcg	Standard Release (Common)
158	Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise 1 sandwich	195.1mcg	Standard Release (Common)
159	Vegetable Soup (Soup, vegetarian vegetable, canned, prepared with equal volume water) 1 cup	192.8mcg	Standard Release (Common)
160	MALT-O-MEAL, COLOSSAL CRUNCH (Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH) 3/4 cup (1 nlea serving)	190.5mcg	Standard Release (Common)
161	Mulberries (Mulberries, raw) 1 cup	190.4mcg	Standard Release (Common)
162	Chocolate Mousse (Desserts, mousse, chocolate, prepared-from-recipe) 1/2 cup	189.9mcg	Standard Release (Common)
163	Extruded Corn Chips (Snacks, corn-based, extruded, chips, unsalted) 1 cup, crushed	186.6mcg	Standard Release (Common)
164	Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large	186mcg	Standard Release (Common)
165	Nectarines (Nectarines, raw) 1 cup slices	185.9mcg	Standard Release (Common)
166	Burrito With Beans Cheese And Beef (Fast foods, burrito, with beans, cheese, and beef) 1 burrito	185.6mcg	Standard Release (Common)
167	Flax Seeds (Seeds, flaxseed) 1oz	184.9mcg	Standard Release (Common)
168	Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)	184.3mcg	Standard Release (Common)
169	Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes	183.3mcg	Standard Release (Common)
170	UNCLE SAM CEREAL (Cereals ready-to-eat, UNCLE SAM CEREAL) 3/4 cup (1 nlea serving)	182.1mcg	Standard Release (Common)
171	Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)	181.1mcg	Standard Release (Common)
172	QUAKER, Toasted Multigrain Crisps (Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps) 1 (1/4) cup (1 nlea serving)	176.7mcg	Standard Release (Common)
173	English Muffin With Egg Cheese And Canadian Bacon (Fast foods, english muffin, with egg, cheese, and canadian bacon) 1 sandwich	176.4mcg	Standard Release (Common)
174	Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large	176.5mcg	Standard Release (Common)
175	QUAKER, CAP'N CRUNCH (Cereals ready-to-eat, QUAKER, CAP'N CRUNCH) 3/4 cup (1 nlea serving)	174.2mcg	Standard Release (Common)
176	Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed	173.5mcg	Standard Release (Common)
177	Green Onions (Spring Onions, Scallions) (Onions, spring or scallions (includes tops and bulb), raw) 1 medium (4-1/8 inch long)	170.6mcg	Standard Release (Common)
178	Blackberries (Blackberries, raw) 1 cup	169.9mcg	Standard Release (Common)
179	Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup	169mcg	Standard Release (Common)
180	Raw Oat Bran (Oat bran, raw) 1 cup	169.2mcg	Standard Release (Common)
181	Raspberries (Raspberries, raw) 1 cup	167.3mcg	Standard Release (Common)
182	granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup	167.1mcg	Standard Release (Common)
183	Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin	163.9mcg	Standard Release (Common)
184	Fast foods, griddle cake sandwich, egg, cheese, and bacon 1 item 6.1 oz	163.6mcg	Standard Release (Common)
185	MALT-O-MEAL, COCO-ROOS (Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS) 3/4 cup (1 nlea serving)	162.9mcg	Standard Release (Common)
186	Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed	161.7mcg	Standard Release (Common)
187	Fast foods, griddle cake sandwich, egg, cheese, and sausage 1 item	161.2mcg	Standard Release (Common)
188	Biscuit With Egg And Bacon (Fast foods, biscuit, with egg and bacon) 1 biscuit	160.5mcg	Standard Release (Common)
189	Familia Swiss Muesli Cereal (Cereals ready-to-eat, FAMILIA) 1 cup	158.6mcg	Standard Release (Common)
190	Tomatillos (Tomatillos, raw) 1 medium	158.8mcg	Standard Release (Common)
191	Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)	158.8mcg	Standard Release (Common)
192	Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)	158.1mcg	Standard Release (Common)
193	Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed	155.8mcg	Standard Release (Common)
194	Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato 6 inch sub	148.5mcg	Standard Release (Common)
195	Chicken Fillet Sandwich Plain With Pickles (Fast foods, chicken fillet sandwich, plain with pickles) 1 sandwich	145.9mcg	Standard Release (Common)
196	Cereals, oats, regular and quick, not fortified, dry 1 cup	145.8mcg	Standard Release (Common)
197	Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup	144.2mcg	Standard Release (Common)
198	Fresh Basil (Basil, fresh) 5 leaves	141.3mcg	Standard Release (Common)
199	Yellow Peaches (Peaches, yellow, raw) 1 cup slices	140.1mcg	Standard Release (Common)
200	QUAKER, CAP'N CRUNCH with CRUNCHBERRIES (Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES) 3/4 cup (1 nlea serving)	139.9mcg	Standard Release (Common)