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 Lysine

200 results
Name
Lysine
Data source
1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
2225mg (106% RDI)
Standard Release (Common)
2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1906mg (91% RDI)
Standard Release (Common)
3
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
1678mg (80% RDI)
Standard Release (Common)
4
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
1382mg (66% RDI)
Standard Release (Common)
5
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1381mg (66% RDI)
Standard Release (Common)
6
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1381mg (66% RDI)
Standard Release (Common)
7
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
1381mg (66% RDI)
Standard Release (Common)
8
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
1376mg (66% RDI)
Standard Release (Common)
9
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
1347mg (64% RDI)
Standard Release (Common)
10
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
1330mg (63% RDI)
Standard Release (Common)
11
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
1304mg (62% RDI)
Standard Release (Common)
12
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
1288mg (61% RDI)
Standard Release (Common)
13
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
1269mg (60% RDI)
Standard Release (Common)
14
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
1259mg (60% RDI)
Standard Release (Common)
15
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
1247mg (59% RDI)
Standard Release (Common)
16
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
1202mg (57% RDI)
Standard Release (Common)
17
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
1196mg (57% RDI)
Standard Release (Common)
18
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
1180mg (56% RDI)
Standard Release (Common)
19
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
1155mg (55% RDI)
Standard Release (Common)
20
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
1154mg (55% RDI)
Standard Release (Common)
21
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
1152mg (55% RDI)
Standard Release (Common)
22
Uncooked Buckwheat (Buckwheat) 1 cup
1142mg (54% RDI)
Standard Release (Common)
23
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
1135mg (54% RDI)
Standard Release (Common)
24
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1121mg (53% RDI)
Standard Release (Common)
25
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
1110mg (53% RDI)
Standard Release (Common)
26
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
1103mg (53% RDI)
Standard Release (Common)
27
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
1094mg (52% RDI)
Standard Release (Common)
28
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
1083mg (52% RDI)
Standard Release (Common)
29
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
1077mg (51% RDI)
Standard Release (Common)
30
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
1074mg (51% RDI)
Standard Release (Common)
31
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
1055mg (50% RDI)
Standard Release (Common)
32
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
1053mg (50% RDI)
Standard Release (Common)
33
Canned Chili With Beans (Chili with beans, canned) 1 cup
1047mg (50% RDI)
Standard Release (Common)
34
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
1046mg (50% RDI)
Standard Release (Common)
35
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
1040mg (50% RDI)
Standard Release (Common)
36
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
1012mg (48% RDI)
Standard Release (Common)
37
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
992mg (47% RDI)
Standard Release (Common)
38
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
991mg (47% RDI)
Standard Release (Common)
39
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
990mg (47% RDI)
Standard Release (Common)
40
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
983mg (47% RDI)
Standard Release (Common)
41
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
981mg (47% RDI)
Standard Release (Common)
42
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
973mg (46% RDI)
Standard Release (Common)
43
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
971mg (46% RDI)
Standard Release (Common)
44
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
963mg (46% RDI)
Standard Release (Common)
45
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)
960mg (46% RDI)
Standard Release (Common)
46
Baked Beans (Beans, baked, home prepared) 1 cup
959mg (46% RDI)
Standard Release (Common)
47
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
946mg (45% RDI)
Standard Release (Common)
48
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
942mg (45% RDI)
Standard Release (Common)
49
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
941mg (45% RDI)
Standard Release (Common)
50
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
940mg (45% RDI)
Standard Release (Common)
51
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
939mg (45% RDI)
Standard Release (Common)
52
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
900mg (43% RDI)
Standard Release (Common)
53
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
894mg (43% RDI)
Standard Release (Common)
54
Romano Cheese (Cheese, romano) 1 oz
835mg (40% RDI)
Standard Release (Common)
55
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
826mg (39% RDI)
Standard Release (Common)
56
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
795mg (38% RDI)
Standard Release (Common)
57
Gruyere Cheese (Cheese, gruyere) 1 oz
770mg (37% RDI)
Standard Release (Common)
58
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
765mg (36% RDI)
Standard Release (Common)
59
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
762mg (36% RDI)
Standard Release (Common)
60
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
757mg (36% RDI)
Standard Release (Common)
61
Edam Cheese (Cheese, edam) 1 oz
755mg (36% RDI)
Standard Release (Common)
62
Gouda Cheese (Cheese, gouda) 1 oz
754mg (36% RDI)
Standard Release (Common)
63
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
752mg (36% RDI)
Standard Release (Common)
64
Provolone Cheese (Cheese, provolone) 1 oz
751mg (36% RDI)
Standard Release (Common)
65
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
751mg (36% RDI)
Standard Release (Common)
66
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
738mg (35% RDI)
Standard Release (Common)
67
Swiss Cheese (Cheese, swiss) 1 oz
734mg (35% RDI)
Standard Release (Common)
68
Raw Oat Bran (Oat bran, raw) 1 cup
714mg (34% RDI)
Standard Release (Common)
69
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
703mg (33% RDI)
Standard Release (Common)
70
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
700mg (33% RDI)
Standard Release (Common)
71
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
698mg (33% RDI)
Standard Release (Common)
72
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
697mg (33% RDI)
Standard Release (Common)
73
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
679mg (32% RDI)
Standard Release (Common)
74
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
668mg (32% RDI)
Standard Release (Common)
75
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
665mg (32% RDI)
Standard Release (Common)
76
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
663mg (32% RDI)
Standard Release (Common)
77
Fontina Cheese (Cheese, fontina) 1 oz
661mg (31% RDI)
Standard Release (Common)
78
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
659mg (31% RDI)
Standard Release (Common)
79
Grated Parmesan (Cheese, parmesan, grated) 1 oz
625mg (30% RDI)
Standard Release (Common)
80
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
625mg (30% RDI)
Standard Release (Common)
81
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
623mg (30% RDI)
Standard Release (Common)
82
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
622mg (30% RDI)
Standard Release (Common)
83
Muenster Cheese (Cheese, muenster) 1 oz
607mg (29% RDI)
Standard Release (Common)
84
Brick Cheese (Cheese, brick) 1 oz
603mg (29% RDI)
Standard Release (Common)
85
Caraway Cheese (Cheese, caraway) 1 oz
595mg (28% RDI)
Standard Release (Common)
86
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
588mg (28% RDI)
Standard Release (Common)
87
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
588mg (28% RDI)
Standard Release (Common)
88
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
582mg (28% RDI)
Standard Release (Common)
89
Tilsit Cheese (Cheese, tilsit) 1 oz
579mg (28% RDI)
Standard Release (Common)
90
Monterey Cheese (Cheese, monterey) 1 oz
579mg (28% RDI)
Standard Release (Common)
91
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
570mg (27% RDI)
Standard Release (Common)
92
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
570mg (27% RDI)
Standard Release (Common)
93
Port De Salut Cheese (Cheese, port de salut) 1 oz
564mg (27% RDI)
Standard Release (Common)
94
Colby Cheese (Cheese, colby) 1 oz
562mg (27% RDI)
Standard Release (Common)
95
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
554mg (26% RDI)
Standard Release (Common)
96
Chesire Cheese (Cheese, cheshire) 1 oz
552mg (26% RDI)
Standard Release (Common)
97
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
548mg (26% RDI)
Standard Release (Common)
98
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
538mg (26% RDI)
Standard Release (Common)
99
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
530mg (25% RDI)
Standard Release (Common)
100
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
530mg (25% RDI)
Standard Release (Common)
101
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
526mg (25% RDI)
Standard Release (Common)
102
Blue Cheese (Cheese, blue) 1 oz
526mg (25% RDI)
Standard Release (Common)
103
Brie Cheese (Cheese, brie) 1 oz
526mg (25% RDI)
Standard Release (Common)
104
Roquefort (Cheese, roquefort) 1 oz
525mg (25% RDI)
Standard Release (Common)
105
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)
517mg (25% RDI)
Standard Release (Common)
106
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
512mg (24% RDI)
Standard Release (Common)
107
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
502mg (24% RDI)
Standard Release (Common)
108
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
502mg (24% RDI)
Standard Release (Common)
109
Camambert (Cheese, camembert) 1 oz
502mg (24% RDI)
Standard Release (Common)
110
Egg Omelet (Egg, whole, cooked, omelet) 1 large
468mg (22% RDI)
Standard Release (Common)
111
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
463mg (22% RDI)
Standard Release (Common)
112
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
461mg (22% RDI)
Standard Release (Common)
113
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
461mg (22% RDI)
Standard Release (Common)
114
Raw Green Peas (Peas, green, raw) 1 cup
460mg (22% RDI)
Standard Release (Common)
115
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
457mg (22% RDI)
Standard Release (Common)
116
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
456mg (22% RDI)
Standard Release (Common)
117
Fried Eggs (Egg, whole, cooked, fried) 1 large
455mg (22% RDI)
Standard Release (Common)
118
Poached Eggs (Egg, whole, cooked, poached) 1 large
455mg (22% RDI)
Standard Release (Common)
119
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
452mg (22% RDI)
Standard Release (Common)
120
Quinoa, cooked 1 cup
442mg (21% RDI)
Standard Release (Common)
121
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
440mg (21% RDI)
Standard Release (Common)
122
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
436mg (21% RDI)
Standard Release (Common)
123
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
431mg (21% RDI)
Standard Release (Common)
124
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
430mg (20% RDI)
Standard Release (Common)
125
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
413mg (20% RDI)
Standard Release (Common)
126
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
403mg (19% RDI)
Standard Release (Common)
127
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
394mg (19% RDI)
Standard Release (Common)
128
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
378mg (18% RDI)
Standard Release (Common)
129
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
376mg (18% RDI)
Standard Release (Common)
130
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
373mg (18% RDI)
Standard Release (Common)
131
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
370mg (18% RDI)
Standard Release (Common)
132
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
362mg (17% RDI)
Standard Release (Common)
133
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
351mg (17% RDI)
Standard Release (Common)
134
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
346mg (16% RDI)
Standard Release (Common)
135
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
346mg (16% RDI)
Standard Release (Common)
136
Feta Cheese (Cheese, feta) 1 oz
346mg (16% RDI)
Standard Release (Common)
137
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
345mg (16% RDI)
Standard Release (Common)
138
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
338mg (16% RDI)
Standard Release (Common)
139
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
338mg (16% RDI)
Standard Release (Common)
140
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
328mg (16% RDI)
Standard Release (Common)
141
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
323mg (15% RDI)
Standard Release (Common)
142
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
318mg (15% RDI)
Standard Release (Common)
143
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
316mg (15% RDI)
Standard Release (Common)
144
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
313mg (15% RDI)
Standard Release (Common)
145
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
312mg (15% RDI)
Standard Release (Common)
146
Limburger Cheese (Cheese, limburger) 1 cubic inch
302mg (14% RDI)
Standard Release (Common)
147
California Avocados (Avocados, raw, California) 1 cup, pureed
297mg (14% RDI)
Standard Release (Common)
148
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
294mg (14% RDI)
Standard Release (Common)
149
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
291mg (14% RDI)
Standard Release (Common)
150
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
289mg (14% RDI)
Standard Release (Common)
151
Cooked Oat Bran (Oat bran, cooked) 1 cup
285mg (14% RDI)
Standard Release (Common)
152
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
285mg (14% RDI)
Standard Release (Common)
153
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
280mg (13% RDI)
Standard Release (Common)
154
Cooked Wild Rice (Wild rice, cooked) 1 cup
279mg (13% RDI)
Standard Release (Common)
155
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
278mg (13% RDI)
Standard Release (Common)
156
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
278mg (13% RDI)
Standard Release (Common)
157
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
277mg (13% RDI)
Standard Release (Common)
158
Chia Seeds (Seeds, chia seeds, dried) 1 oz
275mg (13% RDI)
Standard Release (Common)
159
Cooked Teff (Teff, cooked) 1 cup
275mg (13% RDI)
Standard Release (Common)
160
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
274mg (13% RDI)
Standard Release (Common)
161
Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp
270mg (13% RDI)
Standard Release (Common)
162
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
266mg (13% RDI)
Standard Release (Common)
163
Raw Egg Whites (Egg, white, raw, fresh) 1 large
266mg (13% RDI)
Standard Release (Common)
164
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
265mg (13% RDI)
Standard Release (Common)
165
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
264mg (13% RDI)
Standard Release (Common)
166
Raw Peanuts (Peanuts, all types, raw) 1 oz
263mg (13% RDI)
Standard Release (Common)
167
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
262mg (12% RDI)
Standard Release (Common)
168
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
255mg (12% RDI)
Standard Release (Common)
169
Neufchatel Cheese (Cheese, neufchatel) 1 oz
249mg (12% RDI)
Standard Release (Common)
170
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
247mg (12% RDI)
Standard Release (Common)
171
Flax Seeds (Seeds, flaxseed) 1oz
245mg (12% RDI)
Standard Release (Common)
172
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
244mg (12% RDI)
Standard Release (Common)
173
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
244mg (12% RDI)
Standard Release (Common)
174
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
244mg (12% RDI)
Standard Release (Common)
175
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
242mg (12% RDI)
Standard Release (Common)
176
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
242mg (12% RDI)
Standard Release (Common)
177
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
241mg (11% RDI)
Standard Release (Common)
178
Sweetened Condensed Milk (Milk, canned, condensed, sweetened) 1 fl oz
240mg (11% RDI)
Standard Release (Common)
179
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
237mg (11% RDI)
Standard Release (Common)
180
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
232mg (11% RDI)
Standard Release (Common)
181
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
232mg (11% RDI)
Standard Release (Common)
182
Gjetost Cheese (Cheese, gjetost) 1 oz
231mg (11% RDI)
Standard Release (Common)
183
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
229mg (11% RDI)
Standard Release (Common)
184
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
226mg (11% RDI)
Standard Release (Common)
185
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
226mg (11% RDI)
Standard Release (Common)
186
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
225mg (11% RDI)
Standard Release (Common)
187
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
224mg (11% RDI)
Standard Release (Common)
188
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
219mg (10% RDI)
Standard Release (Common)
189
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
219mg (10% RDI)
Standard Release (Common)
190
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
219mg (10% RDI)
Standard Release (Common)
191
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
218mg (10% RDI)
Standard Release (Common)
192
Raw Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
217mg (10% RDI)
Standard Release (Common)
193
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
215mg (10% RDI)
Standard Release (Common)
194
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
215mg (10% RDI)
Standard Release (Common)
195
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
212mg (10% RDI)
Standard Release (Common)
196
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
211mg (10% RDI)
Standard Release (Common)
197
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
211mg (10% RDI)
Standard Release (Common)
198
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
208mg (10% RDI)
Standard Release (Common)
199
Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large
207mg (10% RDI)
Standard Release (Common)
200
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
206mg (10% RDI)
Standard Release (Common)