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 Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped	571.2mcg	Standard Release (Common)
+	82	Raw Beet Greens (Beet greens, raw) 1 cup	571.1mcg	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	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt 1 cup	459mcg	Standard Release (Common)
+	92	Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup	459mcg	Standard Release (Common)
+	93	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	448.4mcg	Standard Release (Common)
+	94	Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt 1 cup	421.2mcg	Standard Release (Common)
+	95	Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without 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	Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup	286.4mcg	Standard Release (Common)
+	113	Quaker Quaker Crunchy Bran (Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN) 3/4 cup (1 nlea serving)	286.2mcg	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, meatball marinara on white bread 6 inch sub	198.6mcg	Standard Release (Common)
+	154	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)
+	155	Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit	196.6mcg	Standard Release (Common)
+	156	QUAKER, SWEET CRUNCH/QUISP (Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP) 1 cup (1 nlea serving)	196.3mcg	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	Raw Oat Bran (Oat bran, raw) 1 cup	169.2mcg	Standard Release (Common)
+	180	Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup	169mcg	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	Fast foods, submarine sandwich, ham on white bread with lettuce and tomato 6 inch sub	139.8mcg	Standard Release (Common)