Nutrient Ranking Tool

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200 Vegetables Highest in Omega 3s

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Sauteed Green Bell Peppers
    (Peppers Sweet Green Sauteed)
    886mg (55% AI) in 1 cup chopped
    Database: Standard Release (Common) View
    (Source)
  2. Red Bell Peppers (Cooked)
    (Peppers Sweet Red Sauteed)
    822mg (51% AI) in 1 cup chopped
    Database: Standard Release (Common) View
    (Source)
  3. Cooked Kale
    (Kale Cooked Boiled Drained Without Salt)
    482mg (30% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  4. Stirfried Soybean Sprouts
    (Soybeans Mature Seeds Sprouted Cooked Stir-Fried)
    472mg (30% AI) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  5. Cooked Hubbard Squash
    (Squash Winter Hubbard Baked Without Salt)
    332mg (21% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  6. Soybean Sprouts
    (Soybeans Mature Seeds Sprouted Raw)
    312mg (19% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  7. Kidney Bean Sprouts
    (Beans Kidney Mature Seeds Sprouted Raw)
    311mg (19% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  8. Cooked Soybean Sprouts
    (Soybeans Mature Seeds Sprouted Cooked Steamed)
    278mg (17% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  9. Radish Sprouts
    (Radish Seeds Sprouted Raw)
    274mg (17% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  10. Chinese Broccoli
    (Broccoli Chinese Raw)
    271mg (17% AI) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  11. Brussels Sprouts (Cooked)
    (Brussels Sprouts Cooked Boiled Drained Without Salt)
    270mg (17% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  12. Cooked Chinese Broccoli
    (Broccoli Chinese Cooked)
    227mg (14% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  13. Cooked Cauliflower
    (Cauliflower Cooked Boiled Drained Without Salt)
    207mg (13% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  14. Kimchi
    (Cabbage Kimchi)
    206mg (13% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  15. Cooked Winter Squash
    (Squash Winter All Varieties Cooked Baked Without Salt)
    189mg (12% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  16. Broccoli (Cooked)
    (Broccoli Cooked Boiled Drained Without Salt)
    186mg (12% AI) in 1 cup chopped
    Database: Standard Release (Common) View
    (Source)
  17. Cooked Collards
    (Collards Cooked Boiled Drained Without Salt)
    177mg (11% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  18. Cooked Broccoli Raab
    (Broccoli Raab Cooked)
    171mg (11% AI) in 1 nlea serving
    Database: Standard Release (Common) View
    (Source)
  19. Cooked Zucchini
    (Squash Summer Zucchini Includes Skin Cooked Boiled Drained Without Salt)
    169mg (11% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  20. Cooked Spinach
    (Spinach Cooked Boiled Drained Without Salt)
    166mg (10% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  21. Hubbard Squash
    (Squash Winter Hubbard Raw)
    152mg (9% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  22. Tahitian Taro
    (Taro Tahitian Raw)
    151mg (9% AI) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  23. Spaghetti Squash
    (Squash Winter Spaghetti Raw)
    150mg (9% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  24. Cooked Crookneck Summer Squash
    (Squash Summer Crookneck And Straightneck Cooked Boiled Drained Without Salt)
    148mg (9% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  25. Cooked Summer Squash
    (Squash Summer All Varieties Cooked Boiled Drained Without Salt)
    148mg (9% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  26. Cooked Spaghetti Squash
    (Squash Winter Spaghetti Cooked Boiled Drained Or Baked Without Salt)
    121mg (8% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  27. Cooked Tahitian Taro
    (Taro Tahitian Cooked Without Salt)
    116mg (7% AI) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  28. Succotash
    (Succotash (Corn And Limas) Cooked Boiled Drained Without Salt)
    115mg (7% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  29. Canned Lima Beans
    (Lima Beans Immature Seeds Canned No Salt Added Solids And Liquids)
    112mg (7% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  30. Cooked Yellow Snap Beans
    (Beans Snap Yellow Cooked Boiled Drained Without Salt)
    111mg (7% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  31. Cooked Green Snap Beans
    (Beans Snap Green Cooked Boiled Drained Without Salt)
    111mg (7% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  32. Cooked Scallop Squash
    (Squash Summer Scallop Cooked Boiled Drained Without Salt)
    108mg (7% AI) in 1 cup, mashed
    Database: Standard Release (Common) View
    (Source)
  33. Cooked Oriental Radishes
    (Radishes Oriental Cooked Boiled Drained Without Salt)
    101mg (6% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  34. Cooked New Zealand Spinach
    (New Zealand Spinach Cooked Boiled Drained Without Salt)
    101mg (6% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  35. Cooked Artichokes (Globe Or French)
    (Artichokes (Globe Or French) Frozen Cooked Boiled Drained Without Salt)
    99mg (6% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  36. Cooked Rutabagas (Neeps Swedes)
    (Rutabagas Cooked Boiled Drained Without Salt)
    97mg (6% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  37. Cooked Green Cauliflower
    (Cauliflower Green Cooked No Salt Added)
    96mg (6% AI) in 1/5 head
    Database: Standard Release (Common) View
    (Source)
  38. Cooked Turnip Greens
    (Turnip Greens Cooked Boiled Drained Without Salt)
    92mg (6% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  39. Leeks
    (Leeks (Bulb And Lower Leaf-Portion) Raw)
    88mg (6% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  40. Cooked Garden Cress
    (Cress Garden Cooked Boiled Drained Without Salt)
    88mg (5% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  41. Brussels Sprouts (Raw)
    (Brussels Sprouts Raw)
    87mg (5% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  42. Cooked Lima Beans
    (Lima Beans Immature Seeds Cooked Boiled Drained Without Salt)
    85mg (5% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  43. Cooked Leeks
    (Leeks (Bulb And Lower Leaf-Portion) Cooked Boiled Drained Without Salt)
    82mg (5% AI) in 1 leek
    Database: Standard Release (Common) View
    (Source)
  44. Cooked Swamp Cabbage
    (Water Convolvulus Cooked Boiled Drained Without Salt)
    77mg (5% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  45. Zucchini
    (Squash Summer Zucchini Includes Skin Raw)
    76mg (5% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  46. Baked Acorn Squash
    (Squash Winter Acorn Cooked Baked Without Salt)
    76mg (5% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  47. Broccoli Raab (Rapini)
    (Broccoli Raab Raw)
    76mg (5% AI) in 1 cup chopped
    Database: Standard Release (Common) View
    (Source)
  48. Rutabagas (Neeps Swedes)
    (Rutabagas Raw)
    74mg (5% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  49. Pea Sprouts
    (Peas Mature Seeds Sprouted Raw)
    73mg (5% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  50. Sour Pickled Cucumber
    (Pickles Cucumber Sour)
    71mg (4% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  51. Pak-Choi (Bok Choy) (Cooked)
    (Cabbage Chinese (Pak-Choi) Cooked Boiled Drained Without Salt)
    70mg (4% AI) in 1 cup, shredded
    Database: Standard Release (Common) View
    (Source)
  52. Green Snap Beans (Raw)
    (Beans Snap Green Raw)
    69mg (4% AI) in 1 cup 1/2 inch pieces
    Database: Standard Release (Common) View
    (Source)
  53. Scallop Squash
    (Squash Summer Scallop Raw)
    68mg (4% AI) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  54. Sweet Red Bell Peppers
    (Peppers Sweet Red Raw)
    67mg (4% AI) in 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
    Database: Standard Release (Common) View
    (Source)
  55. Green Cauliflower
    (Cauliflower Green Raw)
    67mg (4% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  56. Low Sodium Sour Pickles
    (Pickles Cucumber Sour Low Sodium)
    66mg (4% AI) in 1 cup, chopped or diced
    Database: Standard Release (Common) View
    (Source)
  57. Cooked Green Beans (Previously Frozen)
    (Beans Snap Green Frozen Cooked Boiled Drained Without Salt)
    63mg (4% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  58. Summer Squash
    (Squash Summer All Varieties Raw)
    63mg (4% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  59. Kale
    (Kale Raw)
    60mg (4% AI) in 1 cup 1 inch pieces, loosely packed
    Database: Standard Release (Common) View
    (Source)
  60. Alfalfa Sprouts
    (Alfalfa Seeds Sprouted Raw)
    58mg (4% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  61. Dried Spirulina Seaweed
    (Seaweed Spirulina Dried)
    58mg (4% AI) in 1 tablespoon
    Database: Standard Release (Common) View
    (Source)
  62. Broccoli
    (Broccoli Raw)
    57mg (4% AI) in 1 cup chopped
    Database: Standard Release (Common) View
    (Source)
  63. Crookneck Summer Squash
    (Squash Summer Crookneck And Straightneck Raw)
    55mg (3% AI) in 1 cup sliced
    Database: Standard Release (Common) View
    (Source)
  64. Cooked Acorn Squash
    (Squash Winter Acorn Cooked Boiled Mashed Without Salt)
    54mg (3% AI) in 1 cup, mashed
    Database: Standard Release (Common) View
    (Source)
  65. Romaine Lettuce
    (Lettuce Cos Or Romaine Raw)
    53mg (3% AI) in 1 cup shredded
    Database: Standard Release (Common) View
    (Source)
  66. Asparagus (Cooked)
    (Asparagus Cooked Boiled Drained)
    52mg (3% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  67. Turnips
    (Turnips Raw)
    52mg (3% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  68. Peas
    (Peas Green Raw)
    51mg (3% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  69. Cooked Turnips
    (Turnips Cooked Boiled Drained Without Salt)
    50mg (3% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  70. Cooked Butternut Squash
    (Squash Winter Butternut Cooked Baked Without Salt)
    49mg (3% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  71. Sauerkraut
    (Sauerkraut Canned Solids And Liquids)
    47mg (3% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  72. Turnip Greens
    (Turnip Greens Raw)
    46mg (3% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  73. Cooked Kohlrabi
    (Kohlrabi Cooked Boiled Drained Without Salt)
    46mg (3% AI) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  74. Butterhead Lettuce
    (Lettuce Butterhead (Includes Boston And Bibb Types) Raw)
    46mg (3% AI) in 1 cup, shredded or chopped
    Database: Standard Release (Common) View
    (Source)
  75. Spirulina
    (Seaweed Spirulina Raw)
    42mg (3% AI) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  76. Spinach
    (Spinach Raw)
    41mg (3% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  77. Mustard Spinach
    (Mustard Spinach (Tendergreen) Raw)
    41mg (3% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  78. Winter Squash
    (Squash Winter All Varieties Raw)
    41mg (3% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  79. Cooked Dandelion Greens
    (Dandelion Greens Cooked Boiled Drained Without Salt)
    40mg (2% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  80. Cooked Podded Peas
    (Peas Edible-Podded Frozen Cooked Boiled Drained Without Salt)
    40mg (3% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  81. Red Cabbage
    (Cabbage Red Raw)
    40mg (3% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  82. Bok Choy
    (Cabbage Chinese (Pak-Choi) Raw)
    39mg (2% AI) in 1 cup, shredded
    Database: Standard Release (Common) View
    (Source)
  83. Collards
    (Collards Raw)
    39mg (2% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  84. Stewed Tomatoes
    (Tomatoes Red Ripe Cooked Stewed)
    38mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  85. Garden Cress
    (Cress Garden Raw)
    38mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  86. Iceberg Lettuce
    (Lettuce Iceberg (Includes Crisphead Types) Raw)
    37mg (2% AI) in 1 cup shredded
    Database: Standard Release (Common) View
    (Source)
  87. New Zealand Spinach
    (New Zealand Spinach Raw)
    37mg (2% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  88. Acorn Squash
    (Squash Winter Acorn Raw)
    36mg (2% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  89. Radishes
    (Radishes Raw)
    36mg (2% AI) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  90. Butternut Squash
    (Squash Winter Butternut Raw)
    36mg (2% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  91. Yellow Snap Beans
    (Beans Snap Yellow Raw)
    36mg (2% AI) in 1 cup 1/2 inch pieces
    Database: Standard Release (Common) View
    (Source)
  92. Canned Asparagus
    (Asparagus Canned Drained Solids)
    36mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  93. Cooked Red Cabbage
    (Cabbage Red Cooked Boiled Drained Without Salt)
    36mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  94. Cassava
    (Cassava Raw)
    35mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  95. Kohlrabi
    (Kohlrabi Raw)
    35mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  96. Cooked Lentil Sprouts
    (Lentils Sprouted Cooked Stir-Fried Without Salt)
    35mg (2% AI) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  97. Bamboo Shoots (Canned)
    (Bamboo Shoots Canned Drained Solids)
    35mg (2% AI) in 1 cup (1/8 inch slices)
    Database: Standard Release (Common) View
    (Source)
  98. Oriental Radishes
    (Radishes Oriental Raw)
    34mg (2% AI) in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  99. Arugula
    (Arugula Raw)
    34mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  100. Mashed Sweet Potatoes
    (Sweet Potato Canned Mashed)
    33mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  101. Cooked Savoy Cabbage
    (Cabbage Savoy Cooked Boiled Drained Without Salt)
    33mg (2% AI) in 1 cup, shredded
    Database: Standard Release (Common) View
    (Source)
  102. Cooked Mustard Greens
    (Mustard Greens Cooked Boiled Drained Without Salt)
    31mg (2% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  103. Cooked Green Peas (Salted)
    (Peas Green Cooked Boiled Drained With Salt)
    30mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  104. Cooked Green Peas
    (Peas Green Cooked Boiled Drained Without Salt)
    30mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  105. Bamboo Shoots
    (Bamboo Shoots Raw)
    30mg (2% AI) in 1 cup (1/2 inch slices)
    Database: Standard Release (Common) View
    (Source)
  106. Lentil Sprouts
    (Lentils Sprouted Raw)
    29mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  107. Palm Hearts (Canned)
    (Hearts Of Palm Canned)
    28mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  108. Dried Ancho Peppers
    (Peppers Ancho Dried)
    28mg (2% AI) in 1 pepper
    Database: Standard Release (Common) View
    (Source)
  109. Taro
    (Taro Raw)
    26mg (2% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  110. Baked Potatoes
    (Potatoes White Flesh And Skin Baked)
    26mg (2% AI) in 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
    Database: Standard Release (Common) View
    (Source)
  111. Baked Red Potatoes
    (Potatoes Red Flesh And Skin Baked)
    26mg (2% AI) in 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
    Database: Standard Release (Common) View
    (Source)
  112. Dill Pickles
    (Pickles Cucumber Dill Or Kosher Dill)
    25mg (2% AI) in 1 spear, small
    Database: Standard Release (Common) View
    (Source)
  113. Reduced Sodium Dill Pickles
    (Pickles Cucumber Dill Reduced Sodium)
    25mg (2% AI) in 1 spear, small
    Database: Standard Release (Common) View
    (Source)
  114. Dandelion Greens
    (Dandelion Greens Raw)
    24mg (2% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  115. Cooked Snow Peas
    (Peas Edible-Podded Boiled Drained Without Salt)
    24mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  116. Red Leaf Lettuce
    (Lettuce Red Leaf Raw)
    23mg (1% AI) in 1 cup shredded
    Database: Standard Release (Common) View
    (Source)
  117. Arrowroot
    (Arrowroot Raw)
    22mg (1% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  118. Baked Russet Potatoes
    (Potatoes Russet Flesh And Skin Baked)
    22mg (1% AI) in 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
    Database: Standard Release (Common) View
    (Source)
  119. Baked Potatoes (With Skin)
    (Potatoes Baked Flesh And Skin Without Salt)
    22mg (1% AI) in 1 potato medium
    Database: Standard Release (Common) View
    (Source)
  120. Artichokes (Globe Or French)
    (Artichokes (Globe Or French) Raw)
    22mg (1% AI) in 1 artichoke, medium
    Database: Standard Release (Common) View
    (Source)
  121. Laver Seaweed
    (Seaweed Laver Raw)
    21mg (1% AI) in 10 sheets
    Database: Standard Release (Common) View
    (Source)
  122. Green Leaf Lettuce
    (Lettuce Green Leaf Raw)
    21mg (1% AI) in 1 cup shredded
    Database: Standard Release (Common) View
    (Source)
  123. Citronella (Lemon Grass)
    (Lemon Grass (Citronella) Raw)
    21mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  124. Sweet Pickled Cucumbers
    (Pickles Cucumber Sweet (Includes Bread And Butter Pickles))
    21mg (1% AI) in 1 large gherkin (3 inch long)
    Database: Standard Release (Common) View
    (Source)
  125. Cooked Cabbage
    (Cabbage Cooked Boiled Drained Without Salt)
    21mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  126. Canned Pumpkin
    (Pumpkin Canned Without Salt)
    20mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  127. Yellow Sweet Corn
    (Corn Sweet Yellow Raw)
    20mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  128. Savoy Cabbage
    (Cabbage Savoy Raw)
    20mg (1% AI) in 1 cup, shredded
    Database: Standard Release (Common) View
    (Source)
  129. Wakame
    (Seaweed Wakame Raw)
    19mg (1% AI) in 2 tbsp (1/8 cup)
    Database: Standard Release (Common) View
    (Source)
  130. Cooked Taro
    (Taro Cooked Without Salt)
    18mg (1% AI) in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  131. Cooked Escarole
    (Escarole Cooked Boiled Drained No Salt Added)
    18mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  132. Bamboo Shoots (Cooked)
    (Bamboo Shoots Cooked Boiled Drained Without Salt)
    18mg (1% AI) in 1 cup (1/2 inch slices)
    Database: Standard Release (Common) View
    (Source)
  133. Mung Bean Sprouts
    (Mung Beans Mature Seeds Sprouted Raw)
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  134. Cauliflower
    (Cauliflower Raw)
    16mg (1% AI) in 1 cup chopped (1/2 inch pieces)
    Database: Standard Release (Common) View
    (Source)
  135. Cooked Yellow Sweet Corn
    (Corn Sweet Yellow Cooked Boiled Drained Without Salt)
    16mg (1% AI) in 1 ear small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) View
    (Source)
  136. Baked Potato (No Skin)
    (Potatoes Baked Flesh Without Salt)
    16mg (1% AI) in 1 potato (2-1/3 inch x 4-3/4 inch)
    Database: Standard Release (Common) View
    (Source)
  137. Cooked Sweet White Corn
    (Corn Sweet White Cooked Boiled Drained Without Salt)
    16mg (1% AI) in 1 ear, small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) View
    (Source)
  138. Cooked Eggplant
    (Eggplant Cooked Boiled Drained Without Salt)
    15mg (1% AI) in 1 cup (1 inch cubes)
    Database: Standard Release (Common) View
    (Source)
  139. White Icicle Radishes (Daikon)
    (Radishes White Icicle Raw)
    15mg (1% AI) in 1/2 cup slices
    Database: Standard Release (Common) View
    (Source)
  140. Boiled Red Bell Peppers
    (Peppers Sweet Red Cooked Boiled Drained Without Salt)
    14mg (1% AI) in 1 cup, strips
    Database: Standard Release (Common) View
    (Source)
  141. Cooked Green Bell Peppers
    (Peppers Sweet Green Cooked Boiled Drained Without Salt)
    14mg (1% AI) in 1 cup, chopped or strips
    Database: Standard Release (Common) View
    (Source)
  142. Boiled Potatoes
    (Potatoes Boiled Cooked In Skin Flesh Without Salt)
    14mg (1% AI) in 1 potato (2-1/2 inch dia, sphere)
    Database: Standard Release (Common) View
    (Source)
  143. Asparagus
    (Asparagus Raw)
    13mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  144. Cooked Yam
    (Yam Cooked Boiled Drained Or Baked Without Salt)
    12mg (1% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  145. Sweet White Corn
    (Corn Sweet White Raw)
    12mg (1% AI) in 1 ear, small (5-1/2 inch to 6-1/2 inch long)
    Database: Standard Release (Common) View
    (Source)
  146. Green Bell Peppers
    (Peppers Sweet Green Raw)
    12mg (1% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  147. Eggplant
    (Eggplant Raw)
    11mg (1% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  148. Mustard Greens
    (Mustard Greens Raw)
    10mg (1% AI) in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  149. Canned Tomato Puree
    (Tomato Products Canned Puree Without Salt Added)
    10mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  150. Sweet Pickled Relish
    (Pickle Relish Sweet)
    9mg (1% AI) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  151. Sun-Dried Hot Chile Peppers
    (Peppers Hot Chile Sun-Dried)
    9mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  152. Cooked Beet Greens
    (Beet Greens Cooked Boiled Drained Without Salt)
    9mg (1% AI) in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
    (Source)
  153. Cooked Beets
    (Beets Cooked Boiled Drained)
    9mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  154. Cooked Hawaiin Mountain Yam
    (Mountain Yam Hawaii Cooked Steamed Without Salt)
    9mg (1% AI) in 1 cup, cubes
    Database: Standard Release (Common) View
    (Source)
  155. Chicory Roots
    (Chicory Roots Raw)
    8mg in 1 root
    Database: Standard Release (Common) View
    (Source)
  156. Cooked Onions
    (Onions Cooked Boiled Drained Without Salt)
    8mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  157. Snow Peas
    (Peas Edible-Podded Raw)
    8mg (1% AI) in 1 cup, whole
    Database: Standard Release (Common) View
    (Source)
  158. Watercress
    (Watercress Raw)
    8mg in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  159. Canned Mung Bean Sprouts
    (Beans Mung Mature Seeds Sprouted Canned Drained Solids)
    8mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  160. Hot Dog Relish
    (Pickle Relish Hot Dog)
    8mg (1% AI) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  161. Green Chili Peppers
    (Peppers Chili Green Canned)
    8mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  162. Baked Sweet Potatoes
    (Sweet Potato Cooked Baked In Skin Flesh Without Salt)
    7mg in 1 medium (2 inch dia, 5 inch long, raw)
    Database: Standard Release (Common) View
    (Source)
  163. Baby Carrots
    (Carrots Baby Raw)
    7mg in 1 nlea serving
    Database: Standard Release (Common) View
    (Source)
  164. Jalapeno Peppers
    (Peppers Jalapeno Raw)
    7mg in 1 pepper
    Database: Standard Release (Common) View
    (Source)
  165. Beets (Raw)
    (Beets Raw)
    7mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  166. Endive
    (Endive Raw)
    7mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  167. Chicory Greens
    (Chicory Greens Raw)
    6mg in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  168. Onions
    (Onions Raw)
    6mg in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  169. Yellow Tomatoes
    (Tomatoes Yellow Raw)
    6mg in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  170. Radicchio
    (Radicchio Raw)
    6mg in 1 cup, shredded
    Database: Standard Release (Common) View
    (Source)
  171. Cooked Chrysanthemum
    (Chrysanthemum Garland Cooked Boiled Drained Without Salt)
    6mg in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
    (Source)
  172. Serrano Peppers
    (Peppers Serrano Raw)
    6mg in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  173. Cooked Pumpkin
    (Pumpkin Cooked Boiled Drained Without Salt)
    5mg in 1 cup, mashed
    Database: Standard Release (Common) View
    (Source)
  174. Irishmoss Seaweed
    (Seaweed Irishmoss Raw)
    5mg in 2 tbsp (1/8 cup)
    Database: Standard Release (Common) View
    (Source)
  175. Lotus Root
    (Lotus Root Raw)
    5mg in 10 slices (2-1/2 inch dia)
    Database: Standard Release (Common) View
    (Source)
  176. Pumpkin Leaves
    (Pumpkin Leaves Raw)
    5mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  177. Cooked Tomatoes
    (Tomatoes Red Ripe Cooked)
    5mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  178. Tomatillos
    (Tomatillos Raw)
    5mg in 1 medium
    Database: Standard Release (Common) View
    (Source)
  179. Red Chili Peppers
    (Peppers Hot Chili Red Raw)
    5mg in 1 pepper
    Database: Standard Release (Common) View
    (Source)
  180. Cooked Swiss Chard
    (Chard Swiss Cooked Boiled Drained Without Salt)
    5mg in 1 cup, chopped
    Database: Standard Release (Common) View
    (Source)
  181. Parsley
    (Parsley Fresh)
    5mg in 1 cup chopped
    Database: Standard Release (Common) View
    (Source)
  182. Cucumber
    (Cucumber With Peel Raw)
    5mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  183. Canned Tomato Paste
    (Tomato Products Canned Paste Without Salt Added (Includes Foods For Usda's Food Distribution Program))
    5mg in 1/4 cup
    Database: Standard Release (Common) View
    (Source)
  184. Pickled Beets
    (Beets Pickled Canned Solids And Liquids)
    5mg in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  185. Nopales
    (Nopales Raw)
    4mg in 1 cup, sliced
    Database: Standard Release (Common) View
    (Source)
  186. Canned Straw Mushrooms
    (Mushrooms Straw Canned Drained Solids)
    4mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  187. Low Sodium Sweet Pickles
    (Pickles Cucumber Sweet Low Sodium (Includes Bread And Butter Pickles))
    4mg in 1 slice
    Database: Standard Release (Common) View
    (Source)
  188. Parsnips
    (Parsnips Raw)
    4mg in 1 cup slices
    Database: Standard Release (Common) View
    (Source)
  189. Banana Peppers
    (Pepper Banana Raw)
    4mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  190. Green Tomatoes
    (Tomatoes Green Raw)
    4mg in 1 medium
    Database: Standard Release (Common) View
    (Source)
  191. Tomatoes
    (Tomatoes Red Ripe Raw Year Round Average)
    4mg in 1 cup cherry tomatoes
    Database: Standard Release (Common) View
    (Source)
  192. Cooked Shiitake Mushrooms
    (Mushrooms Shiitake Cooked Without Salt)
    4mg in 1 cup pieces
    Database: Standard Release (Common) View
    (Source)
  193. Pumpkin Leaves (Cooked)
    (Pumpkin Leaves Cooked Boiled Drained Without Salt)
    4mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  194. Swiss Chard
    (Chard Swiss Raw)
    3mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  195. Cooked Pumpkin Flowers
    (Pumpkin Flowers Cooked Boiled Drained Without Salt)
    3mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  196. Hungarian Peppers
    (Peppers Hungarian Raw)
    3mg in 1 pepper
    Database: Standard Release (Common) View
    (Source)
  197. Cooked Burdock Root
    (Burdock Root Cooked Boiled Drained Without Salt)
    3mg in 1 cup (1 inch pieces)
    Database: Standard Release (Common) View
    (Source)
  198. Witloof Chicory
    (Chicory Witloof Raw)
    3mg in 1 head
    Database: Standard Release (Common) View
    (Source)
  199. Cooked Nopales
    (Nopales Cooked Without Salt)
    3mg in 1 cup
    Database: Standard Release (Common) View
    (Source)
  200. Hot Green Chili Peppers
    (Peppers Hot Chili Green Raw)
    2mg in 1 pepper
    Database: Standard Release (Common) View
    (Source)
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