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 Methionine

200 results
Name
Methionine
Data source
+ 1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
532mg (73% RDI)
Standard Release (Common)
+ 2
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
487mg (67% RDI)
Standard Release (Common)
+ 3
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
431mg (59% RDI)
Standard Release (Common)
+ 4
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
429mg (59% RDI)
Standard Release (Common)
+ 5
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
425mg (58% RDI)
Standard Release (Common)
+ 6
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
414mg (57% RDI)
Standard Release (Common)
+ 7
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
405mg (56% RDI)
Standard Release (Common)
+ 8
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
400mg (55% RDI)
Standard Release (Common)
+ 9
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
385mg (53% RDI)
Standard Release (Common)
+ 10
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
380mg (52% RDI)
Standard Release (Common)
+ 11
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
362mg (50% RDI)
Standard Release (Common)
+ 12
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
355mg (49% RDI)
Standard Release (Common)
+ 13
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
352mg (48% RDI)
Standard Release (Common)
+ 14
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
319mg (44% RDI)
Standard Release (Common)
+ 15
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)
316mg (43% RDI)
Standard Release (Common)
+ 16
Cooked Teff (Teff, cooked) 1 cup
315mg (43% RDI)
Standard Release (Common)
+ 17
Raw Oat Bran (Oat bran, raw) 1 cup
315mg (43% RDI)
Standard Release (Common)
+ 18
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
310mg (43% RDI)
Standard Release (Common)
+ 19
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
304mg (42% RDI)
Standard Release (Common)
+ 20
Uncooked Buckwheat (Buckwheat) 1 cup
292mg (40% RDI)
Standard Release (Common)
+ 21
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
286mg (39% RDI)
Standard Release (Common)
+ 22
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
283mg (39% RDI)
Standard Release (Common)
+ 23
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
277mg (38% RDI)
Standard Release (Common)
+ 24
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
272mg (37% RDI)
Standard Release (Common)
+ 25
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
270mg (37% RDI)
Standard Release (Common)
+ 26
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
268mg (37% RDI)
Standard Release (Common)
+ 27
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
265mg (36% RDI)
Standard Release (Common)
+ 28
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
261mg (36% RDI)
Standard Release (Common)
+ 29
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
257mg (35% RDI)
Standard Release (Common)
+ 30
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
253mg (35% RDI)
Standard Release (Common)
+ 31
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
250mg (34% RDI)
Standard Release (Common)
+ 32
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
248mg (34% RDI)
Standard Release (Common)
+ 33
Canned Chili With Beans (Chili with beans, canned) 1 cup
243mg (33% RDI)
Standard Release (Common)
+ 34
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
242mg (33% RDI)
Standard Release (Common)
+ 35
Romano Cheese (Cheese, romano) 1 oz
242mg (33% RDI)
Standard Release (Common)
+ 36
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
242mg (33% RDI)
Standard Release (Common)
+ 37
Gruyere Cheese (Cheese, gruyere) 1 oz
233mg (32% RDI)
Standard Release (Common)
+ 38
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
231mg (32% RDI)
Standard Release (Common)
+ 39
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
230mg (32% RDI)
Standard Release (Common)
+ 40
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
229mg (31% RDI)
Standard Release (Common)
+ 41
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
228mg (31% RDI)
Standard Release (Common)
+ 42
Swiss Cheese (Cheese, swiss) 1 oz
223mg (31% RDI)
Standard Release (Common)
+ 43
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
221mg (30% RDI)
Standard Release (Common)
+ 44
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
219mg (30% RDI)
Standard Release (Common)
+ 45
Baked Beans (Beans, baked, home prepared) 1 cup
218mg (30% RDI)
Standard Release (Common)
+ 46
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
218mg (30% RDI)
Standard Release (Common)
+ 47
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
216mg (30% RDI)
Standard Release (Common)
+ 48
Tilsit Cheese (Cheese, tilsit) 1 oz
214mg (29% RDI)
Standard Release (Common)
+ 49
Grated Parmesan (Cheese, parmesan, grated) 1 oz
213mg (29% RDI)
Standard Release (Common)
+ 50
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
213mg (29% RDI)
Standard Release (Common)
+ 51
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
211mg (29% RDI)
Standard Release (Common)
+ 52
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
209mg (29% RDI)
Standard Release (Common)
+ 53
Port De Salut Cheese (Cheese, port de salut) 1 oz
208mg (29% RDI)
Standard Release (Common)
+ 54
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
207mg (28% RDI)
Standard Release (Common)
+ 55
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
207mg (28% RDI)
Standard Release (Common)
+ 56
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
206mg (28% RDI)
Standard Release (Common)
+ 57
Edam Cheese (Cheese, edam) 1 oz
205mg (28% RDI)
Standard Release (Common)
+ 58
Gouda Cheese (Cheese, gouda) 1 oz
204mg (28% RDI)
Standard Release (Common)
+ 59
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
204mg (28% RDI)
Standard Release (Common)
+ 60
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
202mg (28% RDI)
Standard Release (Common)
+ 61
Fontina Cheese (Cheese, fontina) 1 oz
201mg (28% RDI)
Standard Release (Common)
+ 62
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
200mg (27% RDI)
Standard Release (Common)
+ 63
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
200mg (27% RDI)
Standard Release (Common)
+ 64
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
198mg (27% RDI)
Standard Release (Common)
+ 65
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
198mg (27% RDI)
Standard Release (Common)
+ 66
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
196mg (27% RDI)
Standard Release (Common)
+ 67
Cooked Wild Rice (Wild rice, cooked) 1 cup
195mg (27% RDI)
Standard Release (Common)
+ 68
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
195mg (27% RDI)
Standard Release (Common)
+ 69
Provolone Cheese (Cheese, provolone) 1 oz
195mg (27% RDI)
Standard Release (Common)
+ 70
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
195mg (27% RDI)
Standard Release (Common)
+ 71
Egg Omelet (Egg, whole, cooked, omelet) 1 large
195mg (27% RDI)
Standard Release (Common)
+ 72
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
194mg (27% RDI)
Standard Release (Common)
+ 73
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
194mg (27% RDI)
Standard Release (Common)
+ 74
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
192mg (26% RDI)
Standard Release (Common)
+ 75
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
190mg (26% RDI)
Standard Release (Common)
+ 76
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
190mg (26% RDI)
Standard Release (Common)
+ 77
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
190mg (26% RDI)
Standard Release (Common)
+ 78
Fried Eggs (Egg, whole, cooked, fried) 1 large
189mg (26% RDI)
Standard Release (Common)
+ 79
Poached Eggs (Egg, whole, cooked, poached) 1 large
189mg (26% RDI)
Standard Release (Common)
+ 80
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
188mg (26% RDI)
Standard Release (Common)
+ 81
Caraway Cheese (Cheese, caraway) 1 oz
187mg (26% RDI)
Standard Release (Common)
+ 82
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
186mg (26% RDI)
Standard Release (Common)
+ 83
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
183mg (25% RDI)
Standard Release (Common)
+ 84
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
183mg (25% RDI)
Standard Release (Common)
+ 85
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
183mg (25% RDI)
Standard Release (Common)
+ 86
Monterey Cheese (Cheese, monterey) 1 oz
182mg (25% RDI)
Standard Release (Common)
+ 87
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
182mg (25% RDI)
Standard Release (Common)
+ 88
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
182mg (25% RDI)
Standard Release (Common)
+ 89
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
181mg (25% RDI)
Standard Release (Common)
+ 90
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
179mg (25% RDI)
Standard Release (Common)
+ 91
Quinoa, cooked 1 cup
178mg (24% RDI)
Standard Release (Common)
+ 92
Colby Cheese (Cheese, colby) 1 oz
177mg (24% RDI)
Standard Release (Common)
+ 93
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
175mg (24% RDI)
Standard Release (Common)
+ 94
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
174mg (24% RDI)
Standard Release (Common)
+ 95
Cheshire Cheese (Cheese, cheshire) 1 oz
174mg (24% RDI)
Standard Release (Common)
+ 96
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
174mg (24% RDI)
Standard Release (Common)
+ 97
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
173mg (24% RDI)
Standard Release (Common)
+ 98
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
171mg (24% RDI)
Standard Release (Common)
+ 99
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
171mg (24% RDI)
Standard Release (Common)
+ 100
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
170mg (23% RDI)
Standard Release (Common)
+ 101
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
169mg (23% RDI)
Standard Release (Common)
+ 102
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
169mg (23% RDI)
Standard Release (Common)
+ 103
Brie Cheese (Cheese, brie) 1 oz
168mg (23% RDI)
Standard Release (Common)
+ 104
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
168mg (23% RDI)
Standard Release (Common)
+ 105
Chia Seeds (Seeds, chia seeds, dried) 1 oz
167mg (23% RDI)
Standard Release (Common)
+ 106
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
167mg (23% RDI)
Standard Release (Common)
+ 107
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
167mg (23% RDI)
Standard Release (Common)
+ 108
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
167mg (23% RDI)
Standard Release (Common)
+ 109
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
167mg (23% RDI)
Standard Release (Common)
+ 110
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
167mg (23% RDI)
Standard Release (Common)
+ 111
Blue Cheese (Cheese, blue) 1 oz
166mg (23% RDI)
Standard Release (Common)
+ 112
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
164mg (23% RDI)
Standard Release (Common)
+ 113
Muenster Cheese (Cheese, muenster) 1 oz
162mg (22% RDI)
Standard Release (Common)
+ 114
Camambert (Cheese, camembert) 1 oz
160mg (22% RDI)
Standard Release (Common)
+ 115
Brick Cheese (Cheese, brick) 1 oz
160mg (22% RDI)
Standard Release (Common)
+ 116
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
159mg (22% RDI)
Standard Release (Common)
+ 117
Roquefort (Cheese, roquefort) 1 oz
158mg (22% RDI)
Standard Release (Common)
+ 118
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
156mg (21% RDI)
Standard Release (Common)
+ 119
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
155mg (21% RDI)
Standard Release (Common)
+ 120
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
152mg (21% RDI)
Standard Release (Common)
+ 121
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
150mg (21% RDI)
Standard Release (Common)
+ 122
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
149mg (21% RDI)
Standard Release (Common)
+ 123
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
149mg (20% RDI)
Standard Release (Common)
+ 124
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
146mg (20% RDI)
Standard Release (Common)
+ 125
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
145mg (20% RDI)
Standard Release (Common)
+ 126
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
140mg (19% RDI)
Standard Release (Common)
+ 127
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
139mg (19% RDI)
Standard Release (Common)
+ 128
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
138mg (19% RDI)
Standard Release (Common)
+ 129
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
138mg (19% RDI)
Standard Release (Common)
+ 130
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
138mg (19% RDI)
Standard Release (Common)
+ 131
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
135mg (19% RDI)
Standard Release (Common)
+ 132
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
133mg (18% RDI)
Standard Release (Common)
+ 133
Raw Egg Whites (Egg, white, raw, fresh) 1 large
132mg (18% RDI)
Standard Release (Common)
+ 134
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
131mg (18% RDI)
Standard Release (Common)
+ 135
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
130mg (18% RDI)
Standard Release (Common)
+ 136
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
130mg (18% RDI)
Standard Release (Common)
+ 137
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
125mg (17% RDI)
Standard Release (Common)
+ 138
Cooked Oat Bran (Oat bran, cooked) 1 cup
125mg (17% RDI)
Standard Release (Common)
+ 139
Cooked Millet (Millet, cooked) 1 cup
122mg (17% RDI)
Standard Release (Common)
+ 140
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
120mg (17% RDI)
Standard Release (Common)
+ 141
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
119mg (16% RDI)
Standard Release (Common)
+ 142
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
119mg (16% RDI)
Standard Release (Common)
+ 143
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
119mg (16% RDI)
Standard Release (Common)
+ 144
Raw Green Peas (Peas, green, raw) 1 cup
119mg (16% RDI)
Standard Release (Common)
+ 145
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
118mg (16% RDI)
Standard Release (Common)
+ 146
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
118mg (16% RDI)
Standard Release (Common)
+ 147
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
117mg (16% RDI)
Standard Release (Common)
+ 148
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
116mg (16% RDI)
Standard Release (Common)
+ 149
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
113mg (16% RDI)
Standard Release (Common)
+ 150
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
112mg (15% RDI)
Standard Release (Common)
+ 151
Limburger Cheese (Cheese, limburger) 1 cubic inch
111mg (15% RDI)
Standard Release (Common)
+ 152
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
109mg (15% RDI)
Standard Release (Common)
+ 153
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
108mg (15% RDI)
Standard Release (Common)
+ 154
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
108mg (15% RDI)
Standard Release (Common)
+ 155
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
107mg (15% RDI)
Standard Release (Common)
+ 156
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
106mg (15% RDI)
Standard Release (Common)
+ 157
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
105mg (14% RDI)
Standard Release (Common)
+ 158
Flax Seeds (Seeds, flaxseed) 1oz
105mg (14% RDI)
Standard Release (Common)
+ 159
Feta Cheese (Cheese, feta) 1 oz
105mg (14% RDI)
Standard Release (Common)
+ 160
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
104mg (14% RDI)
Standard Release (Common)
+ 161
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
103mg (14% RDI)
Standard Release (Common)
+ 162
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
103mg (14% RDI)
Standard Release (Common)
+ 163
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
102mg (14% RDI)
Standard Release (Common)
+ 164
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
101mg (14% RDI)
Standard Release (Common)
+ 165
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)
101mg (14% RDI)
Standard Release (Common)
+ 166
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
100mg (14% RDI)
Standard Release (Common)
+ 167
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
99mg (14% RDI)
Standard Release (Common)
+ 168
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
99mg (14% RDI)
Standard Release (Common)
+ 169
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
97mg (13% RDI)
Standard Release (Common)
+ 170
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
97mg (13% RDI)
Standard Release (Common)
+ 171
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
97mg (13% RDI)
Standard Release (Common)
+ 172
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
95mg (13% RDI)
Standard Release (Common)
+ 173
Couscous, cooked 1 cup, cooked
93mg (13% RDI)
Standard Release (Common)
+ 174
Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp
91mg (12% RDI)
Standard Release (Common)
+ 175
Gjetost Cheese (Cheese, gjetost) 1 oz
90mg (12% RDI)
Standard Release (Common)
+ 176
Raw Peanuts (Peanuts, all types, raw) 1 oz
90mg (12% RDI)
Standard Release (Common)
+ 177
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
89mg (12% RDI)
Standard Release (Common)
+ 178
Cooked Bulgur (Bulgur, cooked) 1 cup
87mg (12% RDI)
Standard Release (Common)
+ 179
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
86mg (12% RDI)
Standard Release (Common)
+ 180
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
85mg (12% RDI)
Standard Release (Common)
+ 181
California Avocados (Avocados, raw, California) 1 cup, pureed
85mg (12% RDI)
Standard Release (Common)
+ 182
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
85mg (12% RDI)
Standard Release (Common)
+ 183
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
84mg (12% RDI)
Standard Release (Common)
+ 184
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
84mg (12% RDI)
Standard Release (Common)
+ 185
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
84mg (12% RDI)
Standard Release (Common)
+ 186
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
84mg (11% RDI)
Standard Release (Common)
+ 187
Neufchatel Cheese (Cheese, neufchatel) 1 oz
83mg (11% RDI)
Standard Release (Common)
+ 188
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
83mg (11% RDI)
Standard Release (Common)
+ 189
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
83mg (11% RDI)
Standard Release (Common)
+ 190
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
82mg (11% RDI)
Standard Release (Common)
+ 191
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
82mg (11% RDI)
Standard Release (Common)
+ 192
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
81mg (11% RDI)
Standard Release (Common)
+ 193
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
81mg (11% RDI)
Standard Release (Common)
+ 194
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
81mg (11% RDI)
Standard Release (Common)
+ 195
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
81mg (11% RDI)
Standard Release (Common)
+ 196
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
80mg (11% RDI)
Standard Release (Common)
+ 197
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
79mg (11% RDI)
Standard Release (Common)
+ 198
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
78mg (11% RDI)
Standard Release (Common)
+ 199
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
78mg (11% RDI)
Standard Release (Common)
+ 200
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
77mg (11% RDI)
Standard Release (Common)