Nutrient Ranking Tool

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Vegetables Highest in Magnesium

200 results
Name
Magnesium
Data source
1
Cooked Spinach (Spinach Cooked Boiled Drained Without Salt) 1 cup
156.6mg (37% DV)
Standard Release (Common)
2
Cooked Swiss Chard (Chard Swiss Cooked Boiled Drained Without Salt) 1 cup, chopped
150.5mg (36% DV)
Standard Release (Common)
3
Cooked Lima Beans (Lima Beans Immature Seeds Cooked Boiled Drained Without Salt) 1 cup
125.8mg (30% DV)
Standard Release (Common)
4
Succotash (Succotash (Corn And Limas) Cooked Boiled Drained Without Salt) 1 cup
101.8mg (24% DV)
Standard Release (Common)
5
Cooked Beet Greens (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 (Purslane Cooked Boiled Drained Without Salt) 1 cup
77.1mg (18% DV)
Standard Release (Common)
10
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
Pea Sprouts (Peas Mature Seeds Sprouted Raw) 1 cup
67.2mg (16% DV)
Standard Release (Common)
14
Vinespinach (Vinespinach (Basella) Raw) 100 grams
65mg (15% DV)
Standard Release (Common)
15
Cooked Acorn Squash (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 (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 (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
Tahitian Taro (Taro Tahitian Raw) 1 cup slices
58.8mg (14% DV)
Standard Release (Common)
22
Cooked Okra (Okra Cooked Boiled Drained Without Salt) 1 cup slices
57.6mg (14% DV)
Standard Release (Common)
23
Cooked New Zealand Spinach (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
Okra (Okra Raw) 1 cup
57mg (14% DV)
Standard Release (Common)
26
Cooked Soybean Sprouts (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
Jute Potherb (Molokhiya) (Cooked) (Jute Potherb Cooked Boiled Drained Without Salt) 1 cup
53.9mg (13% DV)
Standard Release (Common)
30
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
Soybean Sprouts (Soybeans Mature Seeds Sprouted Raw) 1 cup
50.4mg (12% DV)
Standard Release (Common)
34
Cooked Burdock Root (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
Peas (Peas Green Raw) 1 cup
47.9mg (11% DV)
Standard Release (Common)
38
Butternut Squash (Squash Winter Butternut Raw) 1 cup, cubes
47.6mg (11% DV)
Standard Release (Common)
39
Baked Potatoes (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 (Squash Summer Scallop Cooked Boiled Drained Without Salt) 1 cup, mashed
45.6mg (11% DV)
Standard Release (Common)
41
Cooked Hubbard Squash (Squash Winter Hubbard Baked Without Salt) 1 cup, cubes
45.1mg (11% DV)
Standard Release (Common)
42
Acorn Squash (Squash Winter Acorn Raw) 1 cup, cubes
44.8mg (11% DV)
Standard Release (Common)
43
Cooked Podded Peas (Peas Edible-Podded Frozen Cooked Boiled Drained Without Salt) 1 cup
44.8mg (11% DV)
Standard Release (Common)
44
Nopales (Nopales Raw) 1 cup, sliced
44.7mg (11% DV)
Standard Release (Common)
45
Cassava (Cassava Raw) 1 cup
43.3mg (10% DV)
Standard Release (Common)
46
Cooked Summer Squash (Squash Summer All Varieties Cooked Boiled Drained Without Salt) 1 cup, sliced
43.2mg (10% DV)
Standard Release (Common)
47
Cooked Snow Peas (Peas Edible-Podded Boiled Drained Without Salt) 1 cup
41.6mg (10% DV)
Standard Release (Common)
48
Citronella (Lemon Grass) (Lemon Grass (Citronella) Raw) 1 cup
40.2mg (10% DV)
Standard Release (Common)
49
Cooked Collards (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
Kidney Bean Sprouts (Beans Kidney Mature Seeds Sprouted Raw) 1 cup
38.6mg (9% DV)
Standard Release (Common)
55
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 (Cress Garden Cooked Boiled Drained Without Salt) 1 cup
35.1mg (8% DV)
Standard Release (Common)
58
Cooked Lentil Sprouts (Lentils Sprouted Cooked Stir-Fried Without Salt) 100 grams
35mg (8% DV)
Standard Release (Common)
59
Cooked Savoy Cabbage (Cabbage Savoy Cooked Boiled Drained Without Salt) 1 cup, shredded
34.8mg (8% DV)
Standard Release (Common)
60
Taro (Taro Raw) 1 cup, sliced
34.3mg (8% DV)
Standard Release (Common)
61
Cooked Zucchini (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
Fiddlehead Ferns (Fiddlehead Ferns Raw) 100 grams
34mg (8% DV)
Standard Release (Common)
64
Cooked Pumpkin Flowers (Pumpkin Flowers Cooked Boiled Drained Without Salt) 1 cup
33.5mg (8% DV)
Standard Release (Common)
65
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
Broccoli (Cooked) (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 (Kale Cooked Boiled Drained Without Salt) 1 cup, chopped
32.5mg (8% DV)
Standard Release (Common)
69
Yautia (Yautia (Tannier) Raw) 1 cup, sliced
32.4mg (8% DV)
Standard Release (Common)
70
Cooked Turnip Greens (Turnip Greens Cooked Boiled Drained Without Salt) 1 cup, chopped
31.7mg (8% DV)
Standard Release (Common)
71
Cooked Kohlrabi (Kohlrabi Cooked Boiled Drained Without Salt) 1 cup slices
31.4mg (7% DV)
Standard Release (Common)
72
Beets (Raw) (Beets Raw) 1 cup
31.3mg (7% DV)
Standard Release (Common)
73
Cooked Yellow Snap Beans (Beans Snap Yellow Cooked Boiled Drained Without Salt) 1 cup
31.3mg (7% DV)
Standard Release (Common)
74
Celeriac (Celeriac Raw) 1 cup
31.2mg (7% DV)
Standard Release (Common)
75
Brussels Sprouts (Cooked) (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
Arrowroot (Arrowroot Raw) 1 cup, sliced
30mg (7% DV)
Standard Release (Common)
78
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
Scallop Squash (Squash Summer Scallop Raw) 1 cup slices
29.9mg (7% DV)
Standard Release (Common)
81
Cooked Water Spinach (Water Convolvulus Cooked Boiled Drained Without Salt) 1 cup, chopped
29.4mg (7% DV)
Standard Release (Common)
82
Purslane (Purslane Raw) 1 cup
29.2mg (7% DV)
Standard Release (Common)
83
Swiss Chard (Chard Swiss Raw) 1 cup
29.2mg (7% DV)
Standard Release (Common)
84
Cooked Crookneck Summer Squash (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 (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
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
Pumpkin Leaves (Cooked) (Pumpkin Leaves Cooked Boiled Drained Without Salt) 1 cup
27mg (6% DV)
Standard Release (Common)
91
Cooked Winter Squash (Squash Winter All Varieties Cooked Baked Without Salt) 1 cup, cubes
26.7mg (6% DV)
Standard Release (Common)
92
Beet Greens (Raw) (Beet Greens Raw) 1 cup
26.6mg (6% DV)
Standard Release (Common)
93
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
Crookneck Summer Squash (Squash Summer Crookneck And Straightneck Raw) 1 cup sliced
25.4mg (6% DV)
Standard Release (Common)
97
Cooked Dandelion Greens (Dandelion Greens Cooked Boiled Drained Without Salt) 1 cup, chopped
25.2mg (6% DV)
Standard Release (Common)
98
Asparagus (Cooked) (Asparagus Cooked Boiled Drained) 1 cup
25.2mg (6% DV)
Standard Release (Common)
99
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
Leeks (Leeks (Bulb And Lower Leaf-Portion) Raw) 1 cup
24.9mg (6% DV)
Standard Release (Common)
102
Jews Ear (Jew's Ear (Pepeao) Raw) 1 cup slices
24.8mg (6% DV)
Standard Release (Common)
103
Cooked Yam (Yam Cooked Boiled Drained Or Baked Without Salt) 1 cup, cubes
24.5mg (6% DV)
Standard Release (Common)
104
Canned Asparagus (Asparagus Canned Drained Solids) 1 cup
24.2mg (6% DV)
Standard Release (Common)
105
Spinach (Spinach Raw) 1 cup
23.7mg (6% DV)
Standard Release (Common)
106
Canned Mushrooms (Mushrooms Canned Drained Solids) 1 cup
23.4mg (6% DV)
Standard Release (Common)
107
Cooked Yellow Sweet Corn (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 (Onions Cooked Boiled Drained Without Salt) 1 cup
23.1mg (6% DV)
Standard Release (Common)
109
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 (Parsnips Cooked Boiled Drained Without Salt) 1/2 cup slices
22.6mg (5% DV)
Standard Release (Common)
112
Cooked Green Beans (Snap Beans) (Beans Snap Green Cooked Boiled Drained Without Salt) 1 cup
22.5mg (5% DV)
Standard Release (Common)
113
Cooked Cabbage (Cabbage Cooked Boiled Drained Without Salt) 1 cup
22.5mg (5% DV)
Standard Release (Common)
114
Zucchini (Squash Summer Zucchini Includes Skin Raw) 1 cup, chopped
22.3mg (5% DV)
Standard Release (Common)
115
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 (Pumpkin Cooked Boiled Drained Without Salt) 1 cup, mashed
22.1mg (5% DV)
Standard Release (Common)
117
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
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
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
Brussels Sprouts (Raw) (Brussels Sprouts Raw) 1 cup
20.2mg (5% DV)
Standard Release (Common)
127
Bitter Melon (Cooked) (Balsam-Pear (Bitter Gourd) Pods Cooked Boiled Drained Without Salt) 1 cup (1/2 inch pieces)
19.8mg (5% DV)
Standard Release (Common)
128
Dandelion Greens (Dandelion Greens Raw) 1 cup, chopped
19.8mg (5% DV)
Standard Release (Common)
129
Savoy Cabbage (Cabbage Savoy Raw) 1 cup, shredded
19.6mg (5% DV)
Standard Release (Common)
130
Cooked Escarole (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
Summer Squash (Squash Summer All Varieties Raw) 1 cup, sliced
19.2mg (5% DV)
Standard Release (Common)
133
Cooked Chayote (Chayote Fruit Cooked Boiled Drained Without Salt) 1 cup (1 inch pieces)
19.2mg (5% DV)
Standard Release (Common)
134
Broccoli (Broccoli Raw) 1 cup chopped
19.1mg (5% DV)
Standard Release (Common)
135
Spirulina (Seaweed Spirulina Raw) 100 grams
19mg (5% DV)
Standard Release (Common)
136
Chinese Broccoli (Broccoli Chinese Raw) 100 grams
19mg (5% DV)
Standard Release (Common)
137
Garden Cress (Cress Garden Raw) 1 cup
19mg (5% DV)
Standard Release (Common)
138
Asparagus (Asparagus Raw) 1 cup
18.8mg (4% DV)
Standard Release (Common)
139
Cooked White Button Mushrooms (Mushrooms White Cooked Boiled Drained Without Salt) 1 cup pieces
18.7mg (4% DV)
Standard Release (Common)
140
Pak-Choi (Bok Choy) (Cooked) (Cabbage Chinese (Pak-Choi) Cooked Boiled Drained Without Salt) 1 cup, shredded
18.7mg (4% DV)
Standard Release (Common)
141
Lotus Root (Lotus Root Raw) 10 slices (2-1/2 inch dia)
18.6mg (4% DV)
Standard Release (Common)
142
Cooked Celeriac (Celeriac Cooked Boiled Drained Without Salt) 1 cup pieces
18.6mg (4% DV)
Standard Release (Common)
143
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 (Mustard Greens Cooked Boiled Drained Without Salt) 1 cup, chopped
18.2mg (4% DV)
Standard Release (Common)
146
Cooked Celery (Celery Cooked Boiled Drained Without Salt) 1 cup, diced
18mg (4% DV)
Standard Release (Common)
147
Cooked Chrysanthemum (Chrysanthemum Garland Cooked Boiled Drained Without Salt) 1 cup (1 inch pieces)
18mg (4% DV)
Standard Release (Common)
148
Mustard Greens (Mustard Greens Raw) 1 cup, chopped
17.9mg (4% DV)
Standard Release (Common)
149
Cooked Leeks (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
Turnip Greens (Turnip Greens Raw) 1 cup, chopped
17.1mg (4% DV)
Standard Release (Common)
152
Cooked Spaghetti Squash (Squash Winter Spaghetti Cooked Boiled Drained Or Baked Without Salt) 1 cup
17.1mg (4% DV)
Standard Release (Common)
153
Cooked Rutabagas (Neeps Swedes) (Rutabagas Cooked Boiled Drained Without Salt) 1 cup, cubes
17mg (4% DV)
Standard Release (Common)
154
Radish Sprouts (Radish Seeds Sprouted Raw) 1 cup
16.7mg (4% DV)
Standard Release (Common)
155
Yellow Tomatoes (Tomatoes Yellow Raw) 1 cup, chopped
16.7mg (4% DV)
Standard Release (Common)
156
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
Chrysanthemum Leaves (Chrysanthemum Leaves Raw) 1 cup, chopped
16.3mg (4% DV)
Standard Release (Common)
159
Winter Squash (Squash Winter All Varieties Raw) 1 cup, cubes
16.2mg (4% DV)
Standard Release (Common)
160
Cauliflower (Cauliflower Raw) 1 cup chopped (1/2 inch pieces)
16.1mg (4% DV)
Standard Release (Common)
161
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
Bitter Melon (Balsam-Pear (Bitter Gourd) Pods Raw) 1 cup (1/2 inch pieces)
15.8mg (4% DV)
Standard Release (Common)
164
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 (Carrots Cooked Boiled Drained Without Salt) 1 cup slices
15.6mg (4% DV)
Standard Release (Common)
166
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
Snow Peas (Peas Edible-Podded Raw) 1 cup, whole
15.1mg (4% DV)
Standard Release (Common)
169
Green Bell Peppers (Peppers Sweet Green Raw) 1 cup, chopped
14.9mg (4% DV)
Standard Release (Common)
170
Pumpkin Leaves (Pumpkin Leaves Raw) 1 cup
14.8mg (4% DV)
Standard Release (Common)
171
Fennel (Fennel Bulb Raw) 1 cup, sliced
14.8mg (4% DV)
Standard Release (Common)
172
Cooked Hawaiin Mountain Yam (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
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
Red Cabbage (Cabbage Red Raw) 1 cup, chopped
14.2mg (3% DV)
Standard Release (Common)
177
Cooked Turnips (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 (Peppers Sweet Green Cooked Boiled Drained Without Salt) 1 cup, chopped or strips
13.5mg (3% DV)
Standard Release (Common)
182
Sweet Onions (Onions Sweet Raw) 1 nlea serving
13.3mg (3% DV)
Standard Release (Common)
183
Bok Choy (Cabbage Chinese (Pak-Choi) Raw) 1 cup, shredded
13.3mg (3% DV)
Standard Release (Common)
184
Cooked Oriental Radishes (Radishes Oriental Cooked Boiled Drained Without Salt) 1 cup, sliced
13.2mg (3% DV)
Standard Release (Common)
185
Chicory Roots (Chicory Roots Raw) 1 root
13.2mg (3% DV)
Standard Release (Common)
186
Cooked Lotus Root (Lotus Root Cooked Boiled Drained Without Salt) 1/2 cup
13.2mg (3% DV)
Standard Release (Common)
187
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
Red Bell Peppers (Cooked) (Peppers Sweet Red Sauteed) 1 cup chopped
12.7mg (3% DV)
Standard Release (Common)
190
Cooked Mustard Spinach (Mustard Spinach (Tendergreen) Cooked Boiled Drained Without Salt) 1 cup, chopped
12.6mg (3% DV)
Standard Release (Common)
191
Morel Mushrooms (Mushrooms Morel Raw) 1 cup
12.5mg (3% DV)
Standard Release (Common)
192
Green Tomatoes (Tomatoes Green Raw) 1 medium
12.3mg (3% DV)
Standard Release (Common)
193
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
White Button Mushrooms (Stir-Fried) (Mushrooms White Stir-Fried) 1 cup sliced
11.9mg (3% DV)
Standard Release (Common)
196
Radishes (Radishes Raw) 1 cup slices
11.6mg (3% DV)
Standard Release (Common)
197
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 (Beans Mung Mature Seeds Sprouted Canned Drained Solids) 1 cup
11.3mg (3% DV)
Standard Release (Common)
200
Cooked Cauliflower (Cauliflower Cooked Boiled Drained Without Salt) 1 cup
11.2mg (3% DV)
Standard Release (Common)
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