Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
Done Click the to add any food to this list.

Select a nutrient to rank.

Choose a food group.

Sort by Highest or Lowest?
Choose a Serving Size
Select Data To Show (More Info)
More Options
Exclude Spices and Herbs?

Sort by Nutrient Ratios

200 Vegetables Highest in Magnesium

Ranked by a Common Serving Size
420mg Magnesium = 100% DV
  1. Cooked Spinach
    (Spinach Cooked Boiled Drained Without Salt)
    156.6mg (37% DV) in 1 cup
    Database: Standard Release (Common) View
  2. Cooked Swiss Chard
    (Chard Swiss Cooked Boiled Drained Without Salt)
    150.5mg (36% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  3. Cooked Lima Beans
    (Lima Beans Immature Seeds Cooked Boiled Drained Without Salt)
    125.8mg (30% DV) in 1 cup
    Database: Standard Release (Common) View
  4. Succotash
    (Succotash (Corn And Limas) Cooked Boiled Drained Without Salt)
    101.8mg (24% DV) in 1 cup
    Database: Standard Release (Common) View
  5. Cooked Beet Greens
    (Beet Greens Cooked Boiled Drained Without Salt)
    97.9mg (23% DV) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
  6. Stirfried Soybean Sprouts
    (Soybeans Mature Seeds Sprouted Cooked Stir-Fried)
    96mg (23% DV) in 100 grams
    Database: Standard Release (Common) View
  7. Baked Acorn Squash
    (Squash Winter Acorn Cooked Baked Without Salt)
    88.2mg (21% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  8. Canned Lima Beans
    (Lima Beans Immature Seeds Canned No Salt Added Solids And Liquids)
    84.3mg (20% DV) in 1 cup
    Database: Standard Release (Common) View
  9. Cooked Purslane
    (Purslane Cooked Boiled Drained Without Salt)
    77.1mg (18% DV) in 1 cup
    Database: Standard Release (Common) View
  10. Artichokes (Globe Or French)
    (Artichokes (Globe Or French) Raw)
    76.8mg (18% DV) in 1 artichoke, medium
    Database: Standard Release (Common) View
  11. Cooked Nopales
    (Nopales Cooked Without Salt)
    70mg (17% DV) in 1 cup
    Database: Standard Release (Common) View
  12. Cooked Tahitian Taro
    (Taro Tahitian Cooked Without Salt)
    69.9mg (17% DV) in 1 cup slices
    Database: Standard Release (Common) View
  13. Pea Sprouts
    (Peas Mature Seeds Sprouted Raw)
    67.2mg (16% DV) in 1 cup
    Database: Standard Release (Common) View
  14. Vinespinach
    (Vinespinach (Basella) Raw)
    65mg (15% DV) in 100 grams
    Database: Standard Release (Common) View
  15. Cooked Acorn Squash
    (Squash Winter Acorn Cooked Boiled Mashed Without Salt)
    63.7mg (15% DV) in 1 cup, mashed
    Database: Standard Release (Common) View
  16. Cooked Green Peas (Salted)
    (Peas Green Cooked Boiled Drained With Salt)
    62.4mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  17. Cooked Green Peas
    (Peas Green Cooked Boiled Drained Without Salt)
    62.4mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  18. Mashed Sweet Potatoes
    (Sweet Potato Canned Mashed)
    61.2mg (15% DV) in 1 cup
    Database: Standard Release (Common) View
  19. Cooked Butternut Squash
    (Squash Winter Butternut Cooked Baked Without Salt)
    59.5mg (14% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  20. Boiled Sweet Potatoes
    (Sweet Potato Cooked Boiled Without Skin)
    59mg (14% DV) in 1 cup, mashed
    Database: Standard Release (Common) View
  21. Tahitian Taro
    (Taro Tahitian Raw)
    58.8mg (14% DV) in 1 cup slices
    Database: Standard Release (Common) View
  22. Cooked Okra
    (Okra Cooked Boiled Drained Without Salt)
    57.6mg (14% DV) in 1 cup slices
    Database: Standard Release (Common) View
  23. Cooked New Zealand Spinach
    (New Zealand Spinach Cooked Boiled Drained Without Salt)
    57.6mg (14% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  24. Canned Tomato Puree
    (Tomato Products Canned Puree Without Salt Added)
    57.5mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
  25. Okra
    (Okra Raw)
    57mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
  26. Canned Pumpkin
    (Pumpkin Canned Without Salt)
    56.4mg (13% DV) in 1 cup
    Database: Standard Release (Common) View
  27. Cooked Soybean Sprouts
    (Soybeans Mature Seeds Sprouted Cooked Steamed)
    56.4mg (13% DV) in 1 cup
    Database: Standard Release (Common) View
  28. Palm Hearts (Canned)
    (Hearts Of Palm Canned)
    55.5mg (13% DV) in 1 cup
    Database: Standard Release (Common) View
  29. Jute Potherb (Molokhiya) (Cooked)
    (Jute Potherb Cooked Boiled Drained Without Salt)
    53.9mg (13% DV) in 1 cup
    Database: Standard Release (Common) View
  30. Yellow Sweet Corn
    (Corn Sweet Yellow Raw)
    53.7mg (13% DV) in 1 cup
    Database: Standard Release (Common) View
  31. Cooked Artichokes (Globe Or French)
    (Artichokes (Globe Or French) Frozen Cooked Boiled Drained Without Salt)
    52.1mg (12% DV) in 1 cup
    Database: Standard Release (Common) View
  32. Baked Russet Potatoes
    (Potatoes Russet Flesh And Skin Baked)
    51.9mg (12% DV) in 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
    Database: Standard Release (Common) View
  33. Soybean Sprouts
    (Soybeans Mature Seeds Sprouted Raw)
    50.4mg (12% DV) in 1 cup
    Database: Standard Release (Common) View
  34. Cooked Burdock Root
    (Burdock Root Cooked Boiled Drained Without Salt)
    48.8mg (12% DV) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
  35. Baked Potatoes (With Skin)
    (Potatoes Baked Flesh And Skin Without Salt)
    48.4mg (12% DV) in 1 potato medium
    Database: Standard Release (Common) View
  36. Baked Red Potatoes
    (Potatoes Red Flesh And Skin Baked)
    48.4mg (12% DV) in 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
    Database: Standard Release (Common) View
  37. Peas
    (Peas Green Raw)
    47.9mg (11% DV) in 1 cup
    Database: Standard Release (Common) View
  38. Butternut Squash
    (Squash Winter Butternut Raw)
    47.6mg (11% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  39. Baked Potatoes
    (Potatoes White Flesh And Skin Baked)
    46.7mg (11% DV) in 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
    Database: Standard Release (Common) View
  40. Cooked Scallop Squash
    (Squash Summer Scallop Cooked Boiled Drained Without Salt)
    45.6mg (11% DV) in 1 cup, mashed
    Database: Standard Release (Common) View
  41. Cooked Hubbard Squash
    (Squash Winter Hubbard Baked Without Salt)
    45.1mg (11% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  42. Acorn Squash
    (Squash Winter Acorn Raw)
    44.8mg (11% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  43. Cooked Podded Peas
    (Peas Edible-Podded Frozen Cooked Boiled Drained Without Salt)
    44.8mg (11% DV) in 1 cup
    Database: Standard Release (Common) View
  44. Nopales
    (Nopales Raw)
    44.7mg (11% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  45. Cassava
    (Cassava Raw)
    43.3mg (10% DV) in 1 cup
    Database: Standard Release (Common) View
  46. Cooked Summer Squash
    (Squash Summer All Varieties Cooked Boiled Drained Without Salt)
    43.2mg (10% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  47. Cooked Snow Peas
    (Peas Edible-Podded Boiled Drained Without Salt)
    41.6mg (10% DV) in 1 cup
    Database: Standard Release (Common) View
  48. Citronella (Lemon Grass)
    (Lemon Grass (Citronella) Raw)
    40.2mg (10% DV) in 1 cup
    Database: Standard Release (Common) View
  49. Cooked Collards
    (Collards Cooked Boiled Drained Without Salt)
    39.9mg (10% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  50. Swamp Cabbage
    (Water Convolvulus (Raw))
    39.8mg (9% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  51. Cooked Taro
    (Taro Cooked Without Salt)
    39.6mg (9% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  52. Cooked Beets
    (Beets Cooked Boiled Drained)
    39.1mg (9% DV) in 1 cup
    Database: Standard Release (Common) View
  53. Baked Potato (No Skin)
    (Potatoes Baked Flesh Without Salt)
    39mg (9% DV) in 1 potato (2-1/3 inch x 4-3/4 inch)
    Database: Standard Release (Common) View
  54. Parsnips
    (Parsnips Raw)
    38.6mg (9% DV) in 1 cup slices
    Database: Standard Release (Common) View
  55. Kidney Bean Sprouts
    (Beans Kidney Mature Seeds Sprouted Raw)
    38.6mg (9% DV) in 1 cup
    Database: Standard Release (Common) View
  56. Cooked Okra (Previously Frozen)
    (Okra Frozen Cooked Boiled Drained Without Salt)
    36.8mg (9% DV) in 1/2 cup slices
    Database: Standard Release (Common) View
  57. Cooked Garden Cress
    (Cress Garden Cooked Boiled Drained Without Salt)
    35.1mg (8% DV) in 1 cup
    Database: Standard Release (Common) View
  58. Cooked Lentil Sprouts
    (Lentils Sprouted Cooked Stir-Fried Without Salt)
    35mg (8% DV) in 100 grams
    Database: Standard Release (Common) View
  59. Cooked Savoy Cabbage
    (Cabbage Savoy Cooked Boiled Drained Without Salt)
    34.8mg (8% DV) in 1 cup, shredded
    Database: Standard Release (Common) View
  60. Taro
    (Taro Raw)
    34.3mg (8% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  61. Cooked Zucchini
    (Squash Summer Zucchini Includes Skin Cooked Boiled Drained Without Salt)
    34.2mg (8% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  62. Pickled Beets
    (Beets Pickled Canned Solids And Liquids)
    34.1mg (8% DV) in 1 cup slices
    Database: Standard Release (Common) View
  63. Fiddlehead Ferns
    (Fiddlehead Ferns Raw)
    34mg (8% DV) in 100 grams
    Database: Standard Release (Common) View
  64. Cooked Pumpkin Flowers
    (Pumpkin Flowers Cooked Boiled Drained Without Salt)
    33.5mg (8% DV) in 1 cup
    Database: Standard Release (Common) View
  65. Sweet Potatoes
    (Sweet Potato Raw Unprepared (Includes Foods For Usda's Food Distribution Program))
    33.3mg (8% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  66. Broccoli (Cooked)
    (Broccoli Cooked Boiled Drained Without Salt)
    32.8mg (8% DV) in 1 cup chopped
    Database: Standard Release (Common) View
  67. Sun-Dried Hot Chile Peppers
    (Peppers Hot Chile Sun-Dried)
    32.6mg (8% DV) in 1 cup
    Database: Standard Release (Common) View
  68. Cooked Kale
    (Kale Cooked Boiled Drained Without Salt)
    32.5mg (8% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  69. Yautia
    (Yautia (Tannier) Raw)
    32.4mg (8% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  70. Cooked Turnip Greens
    (Turnip Greens Cooked Boiled Drained Without Salt)
    31.7mg (8% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  71. Cooked Kohlrabi
    (Kohlrabi Cooked Boiled Drained Without Salt)
    31.4mg (7% DV) in 1 cup slices
    Database: Standard Release (Common) View
  72. Cooked Yellow Snap Beans
    (Beans Snap Yellow Cooked Boiled Drained Without Salt)
    31.3mg (7% DV) in 1 cup
    Database: Standard Release (Common) View
  73. Beets (Raw)
    (Beets Raw)
    31.3mg (7% DV) in 1 cup
    Database: Standard Release (Common) View
  74. Celeriac
    (Celeriac Raw)
    31.2mg (7% DV) in 1 cup
    Database: Standard Release (Common) View
  75. Brussels Sprouts (Cooked)
    (Brussels Sprouts Cooked Boiled Drained Without Salt)
    31.2mg (7% DV) in 1 cup
    Database: Standard Release (Common) View
  76. Baked Sweet Potatoes
    (Sweet Potato Cooked Baked In Skin Flesh Without Salt)
    30.8mg (7% DV) in 1 medium (2 inch dia, 5 inch long, raw)
    Database: Standard Release (Common) View
  77. Arrowroot
    (Arrowroot Raw)
    30mg (7% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  78. Parsley
    (Parsley Fresh)
    30mg (7% DV) in 1 cup chopped
    Database: Standard Release (Common) View
  79. Scallop Squash
    (Squash Summer Scallop Raw)
    29.9mg (7% DV) in 1 cup slices
    Database: Standard Release (Common) View
  80. Boiled Potatoes
    (Potatoes Boiled Cooked In Skin Flesh Without Salt)
    29.9mg (7% DV) in 1 potato (2-1/2 inch dia, sphere)
    Database: Standard Release (Common) View
  81. Cooked Swamp Cabbage
    (Water Convolvulus Cooked Boiled Drained Without Salt)
    29.4mg (7% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  82. Swiss Chard
    (Chard Swiss Raw)
    29.2mg (7% DV) in 1 cup
    Database: Standard Release (Common) View
  83. Purslane
    (Purslane Raw)
    29.2mg (7% DV) in 1 cup
    Database: Standard Release (Common) View
  84. Cooked Crookneck Summer Squash
    (Squash Summer Crookneck And Straightneck Cooked Boiled Drained Without Salt)
    28.8mg (7% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  85. Lentil Sprouts
    (Lentils Sprouted Raw)
    28.5mg (7% DV) in 1 cup
    Database: Standard Release (Common) View
  86. Rutabagas (Neeps Swedes)
    (Rutabagas Raw)
    28mg (7% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  87. Canned Tomato Paste
    (Tomato Products Canned Paste Without Salt Added (Includes Foods For Usda's Food Distribution Program))
    27.7mg (7% DV) in 1/4 cup
    Database: Standard Release (Common) View
  88. Cooked Sweet White Corn
    (Corn Sweet White Cooked Boiled Drained Without Salt)
    27.6mg (7% DV) in 1 ear, small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) View
  89. Sweet White Corn
    (Corn Sweet White Raw)
    27mg (6% DV) in 1 ear, small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) View
  90. Pumpkin Leaves (Cooked)
    (Pumpkin Leaves Cooked Boiled Drained Without Salt)
    27mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  91. Cooked Winter Squash
    (Squash Winter All Varieties Cooked Baked Without Salt)
    26.7mg (6% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  92. Beet Greens (Raw)
    (Beet Greens Raw)
    26.6mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  93. Kohlrabi
    (Kohlrabi Raw)
    25.7mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  94. Cooked Green Beans (Previously Frozen)
    (Beans Snap Green Frozen Cooked Boiled Drained Without Salt)
    25.7mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  95. Cooked Red Cabbage
    (Cabbage Red Cooked Boiled Drained Without Salt)
    25.5mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  96. Crookneck Summer Squash
    (Squash Summer Crookneck And Straightneck Raw)
    25.4mg (6% DV) in 1 cup sliced
    Database: Standard Release (Common) View
  97. Cooked Dandelion Greens
    (Dandelion Greens Cooked Boiled Drained Without Salt)
    25.2mg (6% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  98. Asparagus (Cooked)
    (Asparagus Cooked Boiled Drained)
    25.2mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  99. Yellow Snap Beans
    (Beans Snap Yellow Raw)
    25mg (6% DV) in 1 cup 1/2 inch pieces
    Database: Standard Release (Common) View
  100. Green Snap Beans (Raw)
    (Beans Snap Green Raw)
    25mg (6% DV) in 1 cup 1/2 inch pieces
    Database: Standard Release (Common) View
  101. Leeks
    (Leeks (Bulb And Lower Leaf-Portion) Raw)
    24.9mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  102. Jews Ear
    (Jew's Ear (Pepeao) Raw)
    24.8mg (6% DV) in 1 cup slices
    Database: Standard Release (Common) View
  103. Cooked Yam
    (Yam Cooked Boiled Drained Or Baked Without Salt)
    24.5mg (6% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  104. Canned Asparagus
    (Asparagus Canned Drained Solids)
    24.2mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  105. Spinach
    (Spinach Raw)
    23.7mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  106. Canned Mushrooms
    (Mushrooms Canned Drained Solids)
    23.4mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  107. Cooked Yellow Sweet Corn
    (Corn Sweet Yellow Cooked Boiled Drained Without Salt)
    23.1mg (6% DV) in 1 ear small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) View
  108. Cooked Onions
    (Onions Cooked Boiled Drained Without Salt)
    23.1mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  109. Serrano Peppers
    (Peppers Serrano Raw)
    23.1mg (6% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  110. Cooked Broccoli Raab
    (Broccoli Raab Cooked)
    23mg (5% DV) in 1 nlea serving
    Database: Standard Release (Common) View
  111. Cooked Parsnips
    (Parsnips Cooked Boiled Drained Without Salt)
    22.6mg (5% DV) in 1/2 cup slices
    Database: Standard Release (Common) View
  112. Cooked Green Snap Beans
    (Beans Snap Green Cooked Boiled Drained Without Salt)
    22.5mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  113. Cooked Cabbage
    (Cabbage Cooked Boiled Drained Without Salt)
    22.5mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  114. Zucchini
    (Squash Summer Zucchini Includes Skin Raw)
    22.3mg (5% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  115. Sweet Yellow Peppers
    (Peppers Sweet Yellow Raw)
    22.3mg (5% DV) in 1 pepper, large (3-3/4 inch long, 3 inch dia)
    Database: Standard Release (Common) View
  116. Cooked Pumpkin
    (Pumpkin Cooked Boiled Drained Without Salt)
    22.1mg (5% DV) in 1 cup, mashed
    Database: Standard Release (Common) View
  117. Hubbard Squash
    (Squash Winter Hubbard Raw)
    22mg (5% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  118. Mung Bean Sprouts
    (Mung Beans Mature Seeds Sprouted Raw)
    21.8mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  119. New Zealand Spinach
    (New Zealand Spinach Raw)
    21.8mg (5% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  120. Cooked Tomatoes
    (Tomatoes Red Ripe Cooked)
    21.6mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  121. Banana Peppers
    (Pepper Banana Raw)
    21.1mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  122. Cooked Malabar Spinach
    (Malabar Spinach Cooked)
    21.1mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  123. Kimchi
    (Cabbage Kimchi)
    21mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  124. Dried Fungi Cloud Ears
    (Fungi Cloud Ears Dried)
    20.8mg (5% DV) in 5 pieces
    Database: Standard Release (Common) View
  125. Cooked Shiitake Mushrooms
    (Mushrooms Shiitake Cooked Without Salt)
    20.3mg (5% DV) in 1 cup pieces
    Database: Standard Release (Common) View
  126. Brussels Sprouts (Raw)
    (Brussels Sprouts Raw)
    20.2mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  127. Dandelion Greens
    (Dandelion Greens Raw)
    19.8mg (5% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  128. Bitter Melon (Cooked)
    (Balsam-Pear (Bitter Gourd) Pods Cooked Boiled Drained Without Salt)
    19.8mg (5% DV) in 1 cup (1/2 inch pieces)
    Database: Standard Release (Common) View
  129. Savoy Cabbage
    (Cabbage Savoy Raw)
    19.6mg (5% DV) in 1 cup, shredded
    Database: Standard Release (Common) View
  130. Cooked Escarole
    (Escarole Cooked Boiled Drained No Salt Added)
    19.5mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  131. Cooked Chayote
    (Chayote Fruit Cooked Boiled Drained Without Salt)
    19.2mg (5% DV) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
  132. Dried Ancho Peppers
    (Peppers Ancho Dried)
    19.2mg (5% DV) in 1 pepper
    Database: Standard Release (Common) View
  133. Summer Squash
    (Squash Summer All Varieties Raw)
    19.2mg (5% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  134. Broccoli
    (Broccoli Raw)
    19.1mg (5% DV) in 1 cup chopped
    Database: Standard Release (Common) View
  135. Spirulina
    (Seaweed Spirulina Raw)
    19mg (5% DV) in 100 grams
    Database: Standard Release (Common) View
  136. Chinese Broccoli
    (Broccoli Chinese Raw)
    19mg (5% DV) in 100 grams
    Database: Standard Release (Common) View
  137. Garden Cress
    (Cress Garden Raw)
    19mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  138. Asparagus
    (Asparagus Raw)
    18.8mg (4% DV) in 1 cup
    Database: Standard Release (Common) View
  139. Cooked White Button Mushrooms
    (Mushrooms White Cooked Boiled Drained Without Salt)
    18.7mg (4% DV) in 1 cup pieces
    Database: Standard Release (Common) View
  140. Pak-Choi (Bok Choy) (Cooked)
    (Cabbage Chinese (Pak-Choi) Cooked Boiled Drained Without Salt)
    18.7mg (4% DV) in 1 cup, shredded
    Database: Standard Release (Common) View
  141. Oriental Radishes
    (Radishes Oriental Raw)
    18.6mg (4% DV) in 1 cup slices
    Database: Standard Release (Common) View
  142. Cooked Celeriac
    (Celeriac Cooked Boiled Drained Without Salt)
    18.6mg (4% DV) in 1 cup pieces
    Database: Standard Release (Common) View
  143. Lotus Root
    (Lotus Root Raw)
    18.6mg (4% DV) in 10 slices (2-1/2 inch dia)
    Database: Standard Release (Common) View
  144. Sauerkraut
    (Sauerkraut Canned Solids And Liquids)
    18.5mg (4% DV) in 1 cup
    Database: Standard Release (Common) View
  145. Cooked Mustard Greens
    (Mustard Greens Cooked Boiled Drained Without Salt)
    18.2mg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  146. Cooked Celery
    (Celery Cooked Boiled Drained Without Salt)
    18mg (4% DV) in 1 cup, diced
    Database: Standard Release (Common) View
  147. Cooked Chrysanthemum
    (Chrysanthemum Garland Cooked Boiled Drained Without Salt)
    18mg (4% DV) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
  148. Mustard Greens
    (Mustard Greens Raw)
    17.9mg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  149. Cooked Leeks
    (Leeks (Bulb And Lower Leaf-Portion) Cooked Boiled Drained Without Salt)
    17.4mg (4% DV) in 1 leek
    Database: Standard Release (Common) View
  150. Turnip Greens
    (Turnip Greens Raw)
    17.1mg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  151. Cooked Spaghetti Squash
    (Squash Winter Spaghetti Cooked Boiled Drained Or Baked Without Salt)
    17.1mg (4% DV) in 1 cup
    Database: Standard Release (Common) View
  152. Cooked Green Cauliflower
    (Cauliflower Green Cooked No Salt Added)
    17.1mg (4% DV) in 1/5 head
    Database: Standard Release (Common) View
  153. Cooked Rutabagas (Neeps Swedes)
    (Rutabagas Cooked Boiled Drained Without Salt)
    17mg (4% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  154. Radish Sprouts
    (Radish Seeds Sprouted Raw)
    16.7mg (4% DV) in 1 cup
    Database: Standard Release (Common) View
  155. Yellow Tomatoes
    (Tomatoes Yellow Raw)
    16.7mg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  156. Mustard Spinach
    (Mustard Spinach (Tendergreen) Raw)
    16.5mg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  157. Tomatoes
    (Tomatoes Red Ripe Raw Year Round Average)
    16.4mg (4% DV) in 1 cup cherry tomatoes
    Database: Standard Release (Common) View
  158. Chrysanthemum Leaves
    (Chrysanthemum Leaves Raw)
    16.3mg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  159. Winter Squash
    (Squash Winter All Varieties Raw)
    16.2mg (4% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  160. Cauliflower
    (Cauliflower Raw)
    16.1mg (4% DV) in 1 cup chopped (1/2 inch pieces)
    Database: Standard Release (Common) View
  161. Onions
    (Onions Raw)
    16mg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  162. Cooked Chinese Broccoli
    (Broccoli Chinese Cooked)
    15.8mg (4% DV) in 1 cup
    Database: Standard Release (Common) View
  163. Bitter Melon
    (Balsam-Pear (Bitter Gourd) Pods Raw)
    15.8mg (4% DV) in 1 cup (1/2 inch pieces)
    Database: Standard Release (Common) View
  164. Portobellos (Exposed To Sunlight Or Uv)
    (Mushrooms Portabella Exposed To Ultraviolet Light Grilled)
    15.7mg (4% DV) in 1 cup sliced
    Database: Standard Release (Common) View
  165. Cooked Carrots
    (Carrots Cooked Boiled Drained Without Salt)
    15.6mg (4% DV) in 1 cup slices
    Database: Standard Release (Common) View
  166. Oyster Mushrooms
    (Mushrooms Oyster Raw)
    15.5mg (4% DV) in 1 cup sliced
    Database: Standard Release (Common) View
  167. Stewed Tomatoes
    (Tomatoes Red Ripe Cooked Stewed)
    15.2mg (4% DV) in 1 cup
    Database: Standard Release (Common) View
  168. Snow Peas
    (Peas Edible-Podded Raw)
    15.1mg (4% DV) in 1 cup, whole
    Database: Standard Release (Common) View
  169. Green Bell Peppers
    (Peppers Sweet Green Raw)
    14.9mg (4% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  170. Pumpkin Leaves
    (Pumpkin Leaves Raw)
    14.8mg (4% DV) in 1 cup
    Database: Standard Release (Common) View
  171. Fennel
    (Fennel Bulb Raw)
    14.8mg (4% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  172. Cooked Hawaiin Mountain Yam
    (Mountain Yam Hawaii Cooked Steamed Without Salt)
    14.5mg (3% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  173. Irishmoss Seaweed
    (Seaweed Irishmoss Raw)
    14.4mg (3% DV) in 2 tbsp (1/8 cup)
    Database: Standard Release (Common) View
  174. Sweet Red Bell Peppers
    (Peppers Sweet Red Raw)
    14.3mg (3% DV) in 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
    Database: Standard Release (Common) View
  175. Turnips
    (Turnips Raw)
    14.3mg (3% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  176. Red Cabbage
    (Cabbage Red Raw)
    14.2mg (3% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  177. Cooked Turnips
    (Turnips Cooked Boiled Drained Without Salt)
    14mg (3% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  178. Dried Spirulina Seaweed
    (Seaweed Spirulina Dried)
    13.7mg (3% DV) in 1 tablespoon
    Database: Standard Release (Common) View
  179. Boiled Red Bell Peppers
    (Peppers Sweet Red Cooked Boiled Drained Without Salt)
    13.5mg (3% DV) in 1 cup, strips
    Database: Standard Release (Common) View
  180. Cooked Green Bell Peppers
    (Peppers Sweet Green Cooked Boiled Drained Without Salt)
    13.5mg (3% DV) in 1 cup, chopped or strips
    Database: Standard Release (Common) View
  181. Cucumber
    (Cucumber With Peel Raw)
    13.5mg (3% DV) in 1 cup
    Database: Standard Release (Common) View
  182. Sweet Onions
    (Onions Sweet Raw)
    13.3mg (3% DV) in 1 nlea serving
    Database: Standard Release (Common) View
  183. Bok Choy
    (Cabbage Chinese (Pak-Choi) Raw)
    13.3mg (3% DV) in 1 cup, shredded
    Database: Standard Release (Common) View
  184. Cooked Oriental Radishes
    (Radishes Oriental Cooked Boiled Drained Without Salt)
    13.2mg (3% DV) in 1 cup, sliced
    Database: Standard Release (Common) View
  185. Chicory Roots
    (Chicory Roots Raw)
    13.2mg (3% DV) in 1 root
    Database: Standard Release (Common) View
  186. Cooked Lotus Root
    (Lotus Root Cooked Boiled Drained Without Salt)
    13.2mg (3% DV) in 1/2 cup
    Database: Standard Release (Common) View
  187. Green Cauliflower
    (Cauliflower Green Raw)
    12.8mg (3% DV) in 1 cup
    Database: Standard Release (Common) View
  188. Red Bell Peppers (Cooked)
    (Peppers Sweet Red Sauteed)
    12.7mg (3% DV) in 1 cup chopped
    Database: Standard Release (Common) View
  189. Canned Straw Mushrooms
    (Mushrooms Straw Canned Drained Solids)
    12.7mg (3% DV) in 1 cup
    Database: Standard Release (Common) View
  190. Cooked Mustard Spinach
    (Mustard Spinach (Tendergreen) Cooked Boiled Drained Without Salt)
    12.6mg (3% DV) in 1 cup, chopped
    Database: Standard Release (Common) View
  191. Morel Mushrooms
    (Mushrooms Morel Raw)
    12.5mg (3% DV) in 1 cup
    Database: Standard Release (Common) View
  192. Green Tomatoes
    (Tomatoes Green Raw)
    12.3mg (3% DV) in 1 medium
    Database: Standard Release (Common) View
  193. Kelp Seaweed
    (Seaweed Kelp Raw)
    12.1mg (3% DV) in 2 tbsp (1/8 cup)
    Database: Standard Release (Common) View
  194. Spaghetti Squash
    (Squash Winter Spaghetti Raw)
    12.1mg (3% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  195. White Button Mushrooms (Stir-Fried)
    (Mushrooms White Stir-Fried)
    11.9mg (3% DV) in 1 cup sliced
    Database: Standard Release (Common) View
  196. Radishes
    (Radishes Raw)
    11.6mg (3% DV) in 1 cup slices
    Database: Standard Release (Common) View
  197. Eggplant
    (Eggplant Raw)
    11.5mg (3% DV) in 1 cup, cubes
    Database: Standard Release (Common) View
  198. Hot Green Chili Peppers
    (Peppers Hot Chili Green Raw)
    11.3mg (3% DV) in 1 pepper
    Database: Standard Release (Common) View
  199. Canned Mung Bean Sprouts
    (Beans Mung Mature Seeds Sprouted Canned Drained Solids)
    11.3mg (3% DV) in 1 cup
    Database: Standard Release (Common) View
  200. Cooked Cauliflower
    (Cauliflower Cooked Boiled Drained Without Salt)
    11.2mg (3% DV) in 1 cup
    Database: Standard Release (Common) View
feedback