Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Vegetables Highest in Magnesium

200 results
Name
Magnesium
Data source
1
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
156.6mg (37% DV)
Standard Release (Common)
2
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
150.5mg (36% DV)
Standard Release (Common)
3
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
125.8mg (30% DV)
Standard Release (Common)
4
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
101.8mg (24% DV)
Standard Release (Common)
5
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
97.9mg (23% DV)
Standard Release (Common)
6
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
96mg (23% DV)
Standard Release (Common)
7
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
88.2mg (21% DV)
Standard Release (Common)
8
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
84.3mg (20% DV)
Standard Release (Common)
9
Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup
77.1mg (18% DV)
Standard Release (Common)
10
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
76.8mg (18% DV)
Standard Release (Common)
11
Cooked Nopales (Nopales, cooked, without salt) 1 cup
70mg (17% DV)
Standard Release (Common)
12
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
69.9mg (17% DV)
Standard Release (Common)
13
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
67.2mg (16% DV)
Standard Release (Common)
14
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
65mg (15% DV)
Standard Release (Common)
15
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
63.7mg (15% DV)
Standard Release (Common)
16
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
62.4mg (15% DV)
Standard Release (Common)
17
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
62.4mg (15% DV)
Standard Release (Common)
18
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
61.2mg (15% DV)
Standard Release (Common)
19
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
59.5mg (14% DV)
Standard Release (Common)
20
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
59mg (14% DV)
Standard Release (Common)
21
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
58.8mg (14% DV)
Standard Release (Common)
22
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
57.6mg (14% DV)
Standard Release (Common)
23
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
57.6mg (14% DV)
Standard Release (Common)
24
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
57.5mg (14% DV)
Standard Release (Common)
25
Raw Okra (Okra, raw) 1 cup
57mg (14% DV)
Standard Release (Common)
26
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
56.4mg (13% DV)
Standard Release (Common)
27
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
56.4mg (13% DV)
Standard Release (Common)
28
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
55.5mg (13% DV)
Standard Release (Common)
29
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
53.9mg (13% DV)
Standard Release (Common)
30
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
53.7mg (13% DV)
Standard Release (Common)
31
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
52.1mg (12% DV)
Standard Release (Common)
32
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
51.9mg (12% DV)
Standard Release (Common)
33
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
50.4mg (12% DV)
Standard Release (Common)
34
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
48.8mg (12% DV)
Standard Release (Common)
35
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
48.4mg (12% DV)
Standard Release (Common)
36
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
48.4mg (12% DV)
Standard Release (Common)
37
Raw Green Peas (Peas, green, raw) 1 cup
47.9mg (11% DV)
Standard Release (Common)
38
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
47.6mg (11% DV)
Standard Release (Common)
39
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
46.7mg (11% DV)
Standard Release (Common)
40
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
45.6mg (11% DV)
Standard Release (Common)
41
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
45.1mg (11% DV)
Standard Release (Common)
42
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
44.8mg (11% DV)
Standard Release (Common)
43
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
44.8mg (11% DV)
Standard Release (Common)
44
Raw Nopales (Nopales, raw) 1 cup, sliced
44.7mg (11% DV)
Standard Release (Common)
45
Raw Cassava (Cassava, raw) 1 cup
43.3mg (10% DV)
Standard Release (Common)
46
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
43.2mg (10% DV)
Standard Release (Common)
47
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
41.6mg (10% DV)
Standard Release (Common)
48
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
40.2mg (10% DV)
Standard Release (Common)
49
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
39.9mg (10% DV)
Standard Release (Common)
50
Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped
39.8mg (9% DV)
Standard Release (Common)
51
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
39.6mg (9% DV)
Standard Release (Common)
52
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
39.1mg (9% DV)
Standard Release (Common)
53
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
39mg (9% DV)
Standard Release (Common)
54
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
38.6mg (9% DV)
Standard Release (Common)
55
Raw Parsnips (Parsnips, raw) 1 cup slices
38.6mg (9% DV)
Standard Release (Common)
56
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
36.8mg (9% DV)
Standard Release (Common)
57
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
35.1mg (8% DV)
Standard Release (Common)
58
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
35mg (8% DV)
Standard Release (Common)
59
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
34.8mg (8% DV)
Standard Release (Common)
60
Raw Taro (Taro, raw) 1 cup, sliced
34.3mg (8% DV)
Standard Release (Common)
61
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
34.2mg (8% DV)
Standard Release (Common)
62
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
34.1mg (8% DV)
Standard Release (Common)
63
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
34mg (8% DV)
Standard Release (Common)
64
Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup
33.5mg (8% DV)
Standard Release (Common)
65
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
33.3mg (8% DV)
Standard Release (Common)
66
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
32.8mg (8% DV)
Standard Release (Common)
67
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
32.6mg (8% DV)
Standard Release (Common)
68
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
32.5mg (8% DV)
Standard Release (Common)
69
Raw Yautia (Yautia (tannier), raw) 1 cup, sliced
32.4mg (8% DV)
Standard Release (Common)
70
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
31.7mg (8% DV)
Standard Release (Common)
71
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
31.4mg (7% DV)
Standard Release (Common)
72
Raw Beets (Beets, raw) 1 cup
31.3mg (7% DV)
Standard Release (Common)
73
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
31.3mg (7% DV)
Standard Release (Common)
74
Raw Celeriac (Celeriac, raw) 1 cup
31.2mg (7% DV)
Standard Release (Common)
75
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
31.2mg (7% DV)
Standard Release (Common)
76
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
30.8mg (7% DV)
Standard Release (Common)
77
Raw Arrowroot (Arrowroot, raw) 1 cup, sliced
30mg (7% DV)
Standard Release (Common)
78
Raw Parsley (Parsley, fresh) 1 cup chopped
30mg (7% DV)
Standard Release (Common)
79
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
29.9mg (7% DV)
Standard Release (Common)
80
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
29.9mg (7% DV)
Standard Release (Common)
81
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
29.4mg (7% DV)
Standard Release (Common)
82
Raw Purslane (Purslane, raw) 1 cup
29.2mg (7% DV)
Standard Release (Common)
83
Raw Swiss Chard (Chard, swiss, raw) 1 cup
29.2mg (7% DV)
Standard Release (Common)
84
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
28.8mg (7% DV)
Standard Release (Common)
85
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
28.5mg (7% DV)
Standard Release (Common)
86
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
28mg (7% DV)
Standard Release (Common)
87
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
27.7mg (7% DV)
Standard Release (Common)
88
Cooked Sweet White Corn (Boiled, Drained) (Corn, sweet, white, cooked, boiled, drained, without salt) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
27.6mg (7% DV)
Standard Release (Common)
89
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
27mg (6% DV)
Standard Release (Common)
90
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
27mg (6% DV)
Standard Release (Common)
91
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
26.7mg (6% DV)
Standard Release (Common)
92
Raw Beet Greens (Beet greens, raw) 1 cup
26.6mg (6% DV)
Standard Release (Common)
93
Raw Kohlrabi (Kohlrabi, raw) 1 cup
25.7mg (6% DV)
Standard Release (Common)
94
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
25.7mg (6% DV)
Standard Release (Common)
95
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
25.5mg (6% DV)
Standard Release (Common)
96
Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced
25.4mg (6% DV)
Standard Release (Common)
97
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
25.2mg (6% DV)
Standard Release (Common)
98
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
25.2mg (6% DV)
Standard Release (Common)
99
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
25mg (6% DV)
Standard Release (Common)
100
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
25mg (6% DV)
Standard Release (Common)
101
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
24.9mg (6% DV)
Standard Release (Common)
102
Raw Jelly Ear (Tree Ear, Pepeao) (Jew's ear, (pepeao), raw) 1 cup slices
24.8mg (6% DV)
Standard Release (Common)
103
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
24.5mg (6% DV)
Standard Release (Common)
104
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
24.2mg (6% DV)
Standard Release (Common)
105
Raw Spinach (Spinach, raw) 1 cup
23.7mg (6% DV)
Standard Release (Common)
106
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
23.4mg (6% DV)
Standard Release (Common)
107
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)
23.1mg (6% DV)
Standard Release (Common)
108
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
23.1mg (6% DV)
Standard Release (Common)
109
Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped
23.1mg (6% DV)
Standard Release (Common)
110
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
23mg (5% DV)
Standard Release (Common)
111
Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices
22.6mg (5% DV)
Standard Release (Common)
112
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
22.5mg (5% DV)
Standard Release (Common)
113
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
22.5mg (5% DV)
Standard Release (Common)
114
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
22.3mg (5% DV)
Standard Release (Common)
115
Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)
22.3mg (5% DV)
Standard Release (Common)
116
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
22.1mg (5% DV)
Standard Release (Common)
117
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
22mg (5% DV)
Standard Release (Common)
118
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
21.8mg (5% DV)
Standard Release (Common)
119
Raw New Zealand Spinach (New Zealand spinach, raw) 1 cup, chopped
21.8mg (5% DV)
Standard Release (Common)
120
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
21.6mg (5% DV)
Standard Release (Common)
121
Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup
21.1mg (5% DV)
Standard Release (Common)
122
Raw Banana Peppers (Pepper, banana, raw) 1 cup
21.1mg (5% DV)
Standard Release (Common)
123
Kimchi (Cabbage, kimchi) 1 cup
21mg (5% DV)
Standard Release (Common)
124
Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces
20.8mg (5% DV)
Standard Release (Common)
125
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
20.3mg (5% DV)
Standard Release (Common)
126
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
20.2mg (5% DV)
Standard Release (Common)
127
Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)
19.8mg (5% DV)
Standard Release (Common)
128
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
19.8mg (5% DV)
Standard Release (Common)
129
Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded
19.6mg (5% DV)
Standard Release (Common)
130
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
19.5mg (5% DV)
Standard Release (Common)
131
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
19.2mg (5% DV)
Standard Release (Common)
132
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
19.2mg (5% DV)
Standard Release (Common)
133
Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
19.2mg (5% DV)
Standard Release (Common)
134
Raw Broccoli (Broccoli, raw) 1 cup chopped
19.1mg (5% DV)
Standard Release (Common)
135
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
19mg (5% DV)
Standard Release (Common)
136
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
19mg (5% DV)
Standard Release (Common)
137
Raw Garden Cress (Cress, garden, raw) 1 cup
19mg (5% DV)
Standard Release (Common)
138
Raw Asparagus (Asparagus, raw) 1 cup
18.8mg (4% DV)
Standard Release (Common)
139
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
18.7mg (4% DV)
Standard Release (Common)
140
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
18.7mg (4% DV)
Standard Release (Common)
141
Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)
18.6mg (4% DV)
Standard Release (Common)
142
Cooked Celeriac (Boiled, Drained) (Celeriac, cooked, boiled, drained, without salt) 1 cup pieces
18.6mg (4% DV)
Standard Release (Common)
143
Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices
18.6mg (4% DV)
Standard Release (Common)
144
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
18.5mg (4% DV)
Standard Release (Common)
145
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
18.2mg (4% DV)
Standard Release (Common)
146
Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced
18mg (4% DV)
Standard Release (Common)
147
Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
18mg (4% DV)
Standard Release (Common)
148
Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped
17.9mg (4% DV)
Standard Release (Common)
149
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
17.4mg (4% DV)
Standard Release (Common)
150
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
17.1mg (4% DV)
Standard Release (Common)
151
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
17.1mg (4% DV)
Standard Release (Common)
152
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
17.1mg (4% DV)
Standard Release (Common)
153
Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes
17mg (4% DV)
Standard Release (Common)
154
Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup
16.7mg (4% DV)
Standard Release (Common)
155
Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped
16.7mg (4% DV)
Standard Release (Common)
156
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
16.5mg (4% DV)
Standard Release (Common)
157
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
16.4mg (4% DV)
Standard Release (Common)
158
Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped
16.3mg (4% DV)
Standard Release (Common)
159
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
16.2mg (4% DV)
Standard Release (Common)
160
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
16.1mg (4% DV)
Standard Release (Common)
161
Raw Onions (Onions, raw) 1 cup, chopped
16mg (4% DV)
Standard Release (Common)
162
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
15.8mg (4% DV)
Standard Release (Common)
163
Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)
15.8mg (4% DV)
Standard Release (Common)
164
Grilled Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
15.7mg (4% DV)
Standard Release (Common)
165
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
15.6mg (4% DV)
Standard Release (Common)
166
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
15.5mg (4% DV)
Standard Release (Common)
167
Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup
15.2mg (4% DV)
Standard Release (Common)
168
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
15.1mg (4% DV)
Standard Release (Common)
169
Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped
14.9mg (4% DV)
Standard Release (Common)
170
Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup
14.8mg (4% DV)
Standard Release (Common)
171
Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced
14.8mg (4% DV)
Standard Release (Common)
172
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
14.5mg (3% DV)
Standard Release (Common)
173
Irishmoss Seaweed (Seaweed, irishmoss, raw) 2 tbsp (1/8 cup)
14.4mg (3% DV)
Standard Release (Common)
174
Raw Turnips (Turnips, raw) 1 cup, cubes
14.3mg (3% DV)
Standard Release (Common)
175
Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
14.3mg (3% DV)
Standard Release (Common)
176
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
14.2mg (3% DV)
Standard Release (Common)
177
Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes
14mg (3% DV)
Standard Release (Common)
178
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
13.7mg (3% DV)
Standard Release (Common)
179
Cucumber (Cucumber, with peel, raw) 1 cup
13.5mg (3% DV)
Standard Release (Common)
180
Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips
13.5mg (3% DV)
Standard Release (Common)
181
Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips
13.5mg (3% DV)
Standard Release (Common)
182
Raw Sweet Onions (Onions, sweet, raw) 1 nlea serving
13.3mg (3% DV)
Standard Release (Common)
183
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
13.3mg (3% DV)
Standard Release (Common)
184
Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced
13.2mg (3% DV)
Standard Release (Common)
185
Raw Chicory Roots (Chicory roots, raw) 1 root
13.2mg (3% DV)
Standard Release (Common)
186
Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup
13.2mg (3% DV)
Standard Release (Common)
187
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
12.8mg (3% DV)
Standard Release (Common)
188
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
12.7mg (3% DV)
Standard Release (Common)
189
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
12.7mg (3% DV)
Standard Release (Common)
190
Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped
12.6mg (3% DV)
Standard Release (Common)
191
Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup
12.5mg (3% DV)
Standard Release (Common)
192
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
12.3mg (3% DV)
Standard Release (Common)
193
Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes
12.1mg (3% DV)
Standard Release (Common)
194
Kelp Seaweed (Seaweed, kelp, raw) 2 tbsp (1/8 cup)
12.1mg (3% DV)
Standard Release (Common)
195
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
11.9mg (3% DV)
Standard Release (Common)
196
Raw Radishes (Radishes, raw) 1 cup slices
11.6mg (3% DV)
Standard Release (Common)
197
Raw Eggplant (Eggplant, raw) 1 cup, cubes
11.5mg (3% DV)
Standard Release (Common)
198
Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper
11.3mg (3% DV)
Standard Release (Common)
199
Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup
11.3mg (3% DV)
Standard Release (Common)
200
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
11.2mg (3% DV)
Standard Release (Common)