Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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200 Vegetarian Foods Highest in Omega 3s

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a Common Serving Size
1600mg Omega 3s = 100% AI
  1. Uncle Sam Cereal
    (Cereals Ready-To-Eat Uncle Sam Cereal)
    2366mg (148% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  2. Natures Path Organic Flax Plus Pumpkin Granola
    (Cereals Ready-To-Eat Nature's Path Organic Flax Plus Pumpkin Granola)
    887mg (55% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  3. Slimfast Meal Replacement High Protein Shake Ready-To-Drink 3-2-1 Plan
    655mg (41% AI) in 1 bottle
    Database: Standard Release (Common) View
    (Source)
  4. Natures Path Organic Flax Plus Flakes
    (Cereals Ready-To-Eat Nature's Path Organic Flax Plus Flakes)
    452mg (28% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  5. Unilever Slimfast Meal Replacement Regular Ready-To-Drink 3-2-1 Plan
    440mg (27% AI) in 1 bottle
    Database: Standard Release (Common) View
    (Source)
  6. Whole Milk
    (Milk Whole 3.25% Milkfat With Added Vitamin D)
    366mg (23% AI) in 16oz glass
    Database: Standard Release (Common) View
    (Source)
  7. Grated Parmesan Cheese (Low-Sodium)
    (Cheese Parmesan Low Sodium)
    340mg (21% AI) in 1 cup, grated
    Database: Standard Release (Common) View
    (Source)
  8. Abbott Ensure Nutritional Shake Ready-To-Drink
    328mg (20% AI) in 8 fl oz
    Database: Standard Release (Common) View
    (Source)
  9. Malt-O-Meal Cinnamon Toasters
    (Cereals Ready-To-Eat Malt-O-Meal Cinnamon Toasters)
    324mg (20% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  10. Light Whipping Cream
    (Cream Fluid Light Whipping)
    319mg (20% AI) in 1 cup, whipped
    Database: Standard Release (Common) View
    (Source)
  11. Quaker Quaker 100% Natural Granola With Oats Wheat Honey And Raisins
    (Cereals Ready-To-Eat Quaker Quaker 100% Natural Granola With Oats Wheat Honey And Raisins)
    260mg (16% AI) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  12. High Fat Milk (3.7% Fat)
    (Milk Producer Fluid 3.7% Milkfat)
    259mg (16% AI) in 16oz glass
    Database: Standard Release (Common) View
    (Source)
  13. Quaker 100% Natural Granola Oats Wheat And Honey
    (Cereals Ready-To-Eat Quaker 100% Natural Granola Oats Wheat And Honey)
    257mg (16% AI) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  14. Post Great Grains Banana Nut Crunch
    (Cereals Ready-To-Eat Post Great Grains Banana Nut Crunch)
    248mg (15% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  15. Toasted Wheat Germ
    (Cereals Ready-To-Eat Wheat Germ Toasted Plain)
    227mg (14% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  16. Malted Drink Mix Natural Powder Prepared With Whole Milk
    225mg (14% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
    (Source)
  17. Fontina Cheese
    (Cheese Fontina)
    224mg (14% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  18. Roquefort
    (Cheese Roquefort)
    200mg (12% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  19. Malted Drink Mix Chocolate With Added Nutrients Powder Prepared With Whole Milk
    196mg (12% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
    (Source)
  20. Malted Drink Mix Chocolate Powder Prepared With Whole Milk
    196mg (12% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
    (Source)
  21. Malted Drink Mix Natural With Added Nutrients Powder Prepared With Whole Milk
    196mg (12% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
    (Source)
  22. Buttermilk
    (Milk Buttermilk Fluid Whole)
    186mg (12% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  23. Ghee (Clarified Butter)
    (Butter Oil Anhydrous)
    185mg (12% AI) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  24. Carob-Flavor Beverage Mix Powder Prepared With Whole Milk
    182mg (11% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
    (Source)
  25. Eggnog-Flavor Mix Powder Prepared With Whole Milk
    182mg (11% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
    (Source)
  26. Chocolate-Flavor Beverage Mix For Milk Powder With Added Nutrients Prepared With Whole Milk
    181mg (11% AI) in 1 serving
    Database: Standard Release (Common) View
    (Source)
  27. Chocolate-Flavor Beverage Mix Powder Prepared With Whole Milk
    181mg (11% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
    (Source)
  28. Chocolate Syrup Prepared With Whole Milk
    180mg (11% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
    (Source)
  29. Quaker Instant Oatmeal Raisins Dates And Walnuts Dry
    (Cereals Quaker Instant Oatmeal Raisins Dates And Walnuts Dry)
    169mg (11% AI) in 1 packet
    Database: Standard Release (Common) View
    (Source)
  30. Soft Serve Chocolate Ice Cream
    (Ice Cream Soft Serve Chocolate)
    155mg (10% AI) in 1/2 cup
    Database: Standard Release (Common) View
    (Source)
  31. Protein Powder Soy Based
    144mg (9% AI) in 1 scoop
    Database: Standard Release (Common) View
    (Source)
  32. Gruyere Cheese
    (Cheese Gruyere)
    123mg (8% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  33. Gjetost Cheese
    (Cheese Gjetost)
    122mg (8% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  34. Strawberry-Flavor Beverage Mix Powder Prepared With Whole Milk
    120mg (7% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
    (Source)
  35. Familia Swiss Muesli Cereal
    (Cereals Ready-To-Eat Familia)
    112mg (7% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  36. Gouda Cheese
    (Cheese Gouda)
    112mg (7% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  37. Coffee Cream Liqueur
    (Alcoholic Beverage Liqueur Coffee With Cream 34 Proof)
    109mg (7% AI) in 1 (1/2) fl oz
    Database: Standard Release (Common) View
    (Source)
  38. Low-Sodium Cheddar Cheese
    (Cheese Low-Sodium Cheddar Or Colby)
    107mg (7% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  39. Mozzarella
    (Cheese Mozzarella Whole Milk)
    106mg (7% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  40. Port De Salut Cheese
    (Cheese Port De Salut)
    100mg (6% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  41. Abbott Eas Soy Protein Powder
    100mg (6% AI) in 1 scoop
    Database: Standard Release (Common) View
    (Source)
  42. Queso Chihuahua
    (Cheese Mexican Queso Chihuahua)
    98mg (6% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  43. Post Selects Maple Pecan Crunch
    (Cereals Ready-To-Eat Post Selects Maple Pecan Crunch)
    96mg (6% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  44. Chesire Cheese
    (Cheese Cheshire)
    96mg (6% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  45. Coffee Substitute Cereal Grain Beverage Powder Prepared With Whole Milk
    94mg (6% AI) in 6 fl oz
    Database: Standard Release (Common) View
    (Source)
  46. Mexican Blend Cheese
    (Cheese Mexican Blend)
    93mg (6% AI) in 1/4 cup shredded
    Database: Standard Release (Common) View
    (Source)
  47. Tilsit Cheese
    (Cheese Tilsit)
    92mg (6% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  48. Caraway Cheese
    (Cheese Caraway)
    91mg (6% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  49. Brie Cheese
    (Cheese Brie)
    89mg (6% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  50. Romano Cheese
    (Cheese Romano)
    88mg (6% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  51. Lowfat Ricotta
    (Cheese Ricotta Part Skim Milk)
    87mg (5% AI) in 1/2 cup
    Database: Standard Release (Common) View
    (Source)
  52. Post Great Grains Crunchy Pecan Cereal
    (Cereals Ready-To-Eat Post Great Grains Crunchy Pecan Cereal)
    86mg (5% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  53. Grated Parmesan (Hard)
    (Cheese Parmesan Hard)
    84mg (5% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  54. Brick Cheese
    (Cheese Brick)
    83mg (5% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  55. Post Honey Bunches Of Oats With Vanilla Bunches
    (Cereals Ready-To-Eat Post Honey Bunches Of Oats With Vanilla Bunches)
    83mg (5% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  56. Abbott Ensure Plus Ready-To-Drink
    81mg (5% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  57. Oats Regular And Quick Not Fortified Dry
    (Cereals Oats Regular And Quick Not Fortified Dry)
    81mg (5% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  58. Processed Pimento Cheese
    (Cheese Pasteurized Process Pimento)
    80mg (5% AI) in 1 slice (3/4 oz)
    Database: Standard Release (Common) View
    (Source)
  59. Processed Swiss Cheese
    (Cheese Pasteurized Process Swiss)
    80mg (5% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  60. Nutritional Shake Mix High Protein Powder
    79mg (5% AI) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  61. Colby Cheese
    (Cheese Colby)
    79mg (5% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  62. Post Selects Blueberry Morning
    (Cereals Ready-To-Eat Post Selects Blueberry Morning)
    78mg (5% AI) in 1 (1/4) cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  63. Provolone Cheese
    (Cheese Provolone)
    78mg (5% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  64. Camambert
    (Cheese Camembert)
    78mg (5% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  65. Sun Country Kretschmer Honey Crunch Wheat Germ
    (Cereals Ready-To-Eat Sun Country Kretschmer Honey Crunch Wheat Germ)
    77mg (5% AI) in 2 tbsp (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  66. Ground Mustard Seed
    (Spices Mustard Seed Ground)
    76mg (5% AI) in 1 tsp
    Database: Standard Release (Common) View
    (Source)
  67. American Cheese Spread
    (Cheese Spread Pasteurized Process American)
    76mg (5% AI) in 1 slice
    Database: Standard Release (Common) View
    (Source)
  68. Feta Cheese
    (Cheese Feta)
    75mg (5% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  69. Blue Cheese
    (Cheese Blue)
    75mg (5% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  70. Quaker Low Fat 100% Natural Granola With Raisins
    (Cereals Ready-To-Eat Quaker Low Fat 100% Natural Granola With Raisins)
    75mg (5% AI) in 2/3 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  71. Monterey Cheese
    (Cheese Monterey)
    74mg (5% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  72. Cold Pack American Cheese
    (Cheese Food Cold Pack American)
    73mg (5% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  73. Whole Wheat Hot Natural Cereal Dry
    (Cereals Whole Wheat Hot Natural Cereal Dry)
    71mg (4% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  74. Edam Cheese
    (Cheese Edam)
    70mg (4% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  75. Plain Yogurt
    (Yogurt Plain Whole Milk)
    66mg (4% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
    (Source)
  76. Ricotta Cheese
    (Cheese Ricotta Whole Milk)
    66mg (4% AI) in 1/2 cup
    Database: Standard Release (Common) View
    (Source)
  77. Dehydrated Milk
    (Milk Dry Whole With Added Vitamin D)
    65mg (4% AI) in 1/4 cup
    Database: Standard Release (Common) View
    (Source)
  78. Muenster Cheese
    (Cheese Muenster)
    65mg (4% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  79. Post Great Grains Raisin Date & Pecan
    (Cereals Ready-To-Eat Post Great Grains Raisin Date & Pecan)
    63mg (4% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  80. Mozzarella (Hard)
    (Cheese Mozzarella Whole Milk Low Moisture)
    60mg (4% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  81. Cytosport Muscle Milk Ready-To-Drink
    54mg (3% AI) in 14 fl oz
    Database: Standard Release (Common) View
    (Source)
  82. Processed American Cheese (With Vitamin D)
    (Cheese Pasteurized Process American Fortified With Vitamin D)
    52mg (3% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  83. Eggs (Raw)
    (Egg Whole Raw Fresh)
    51mg (3% AI) in 1 large
    Database: Standard Release (Common) View
    (Source)
  84. Low Fat Provolone
    (Cheese Provolone Reduced Fat)
    51mg (3% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  85. Quaker Toasted Multigrain Crisps
    (Cereals Ready-To-Eat Quaker Toasted Multigrain Crisps)
    49mg (3% AI) in 1 (1/4) cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  86. Sweetened Condensed Milk
    (Milk Canned Condensed Sweetened)
    46mg (3% AI) in 1 fl oz
    Database: Standard Release (Common) View
    (Source)
  87. Heavy Whipping Cream
    (Cream Fluid Heavy Whipping)
    46mg (3% AI) in 1 fl oz
    Database: Standard Release (Common) View
    (Source)
  88. Wheatena Cooked With Water
    (Cereals Wheatena Cooked With Water)
    46mg (3% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  89. American Cheese
    (Cheese Food Pasteurized Process American Vitamin D Fortified)
    46mg (3% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  90. Unsalted Butter
    (Butter Without Salt)
    45mg (3% AI) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  91. Wheatena Dry
    (Cereals Wheatena Dry)
    44mg (3% AI) in 1/3 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  92. Wheatena Cooked With Water With Salt
    (Cereals Wheatena Cooked With Water With Salt)
    44mg (3% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  93. Swiss Cheese
    (Cheese Swiss)
    44mg (3% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  94. Post Honey Nut Shredded Wheat
    (Cereals Ready-To-Eat Post Honey Nut Shredded Wheat)
    43mg (3% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  95. Cottage Cheese (Blended With Fruit)
    (Cheese Cottage Creamed With Fruit)
    42mg (3% AI) in 4 oz
    Database: Standard Release (Common) View
    (Source)
  96. Oats Regular And Quick And Instant Unenriched Cooked With Water (Includes Boiling And Microw
    (Cereals Oats Regular And Quick And Instant Unenriched Cooked With Water (Includes Boiling And Microwaving) With Salt)
    42mg (3% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  97. Queso Blanco
    (Cheese White Queso Blanco)
    42mg (3% AI) in 1/4 cup
    Database: Standard Release (Common) View
    (Source)
  98. Abbott Eas Whey Protein Powder
    41mg (3% AI) in 2 scoop
    Database: Standard Release (Common) View
    (Source)
  99. Sharp Cheddar Cheese
    (Cheese Cheddar Sharp Sliced)
    41mg (3% AI) in 1 slice (1 oz)
    Database: Standard Release (Common) View
    (Source)
  100. Wheat And Bran Presweetened With Nuts And Fruits
    (Cereals Ready-To-Eat Wheat And Bran Presweetened With Nuts And Fruits)
    40mg (3% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  101. Post Honey Bunches Of Oats With Almonds
    (Cereals Ready-To-Eat Post Honey Bunches Of Oats With Almonds)
    40mg (3% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  102. Quaker Quick Oats Dry
    (Cereals Quaker Quick Oats Dry)
    40mg (3% AI) in 1/2 cup
    Database: Standard Release (Common) View
    (Source)
  103. Queso Fresco
    (Cheese Fresh Queso Fresco)
    40mg (2% AI) in 1/4 cup
    Database: Standard Release (Common) View
    (Source)
  104. Low-Fat Milk 2%
    (Milk Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D)
    39mg (2% AI) in 16oz glass
    Database: Standard Release (Common) View
    (Source)
  105. Quaker Oatmeal Squares Cinnamon
    (Cereals Ready-To-Eat Quaker Oatmeal Squares Cinnamon)
    39mg (2% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  106. Mozzarella (Lowfat)
    (Cheese Mozzarella Part Skim Milk)
    39mg (2% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  107. Cheddar Cheese
    (Cheese Cheddar (Includes Foods For Usda's Food Distribution Program))
    39mg (2% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  108. Quaker Oatmeal Squares
    (Cereals Ready-To-Eat Quaker Oatmeal Squares)
    38mg (2% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  109. Post Grape-Nuts Flakes
    (Cereals Ready-To-Eat Post Grape-Nuts Flakes)
    37mg (2% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  110. Malted Drink Mix Natural Powder Dairy Based.
    37mg (2% AI) in 1 serving (3 heaping tsp or 1 envelope)
    Database: Standard Release (Common) View
    (Source)
  111. Malt-O-Meal Raisin Bran Cereal
    (Cereals Ready-To-Eat Malt-O-Meal Raisin Bran Cereal)
    37mg (2% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  112. Post Shredded Wheat Original Big Biscuit
    (Cereals Ready-To-Eat Post Shredded Wheat Original Big Biscuit)
    36mg (2% AI) in 2 biscuits (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  113. Post Raisin Bran Cereal
    (Cereals Ready-To-Eat Post Raisin Bran Cereal)
    36mg (2% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  114. Whole Wheat Hot Natural Cereal Cooked With Water Without Salt
    (Cereals Whole Wheat Hot Natural Cereal Cooked With Water Without Salt)
    36mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  115. Whole Wheat Hot Natural Cereal Cooked With Water With Salt
    (Cereals Whole Wheat Hot Natural Cereal Cooked With Water With Salt)
    36mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  116. Quaker Quaker Multigrain Oatmeal Dry
    (Cereals Quaker Quaker Multigrain Oatmeal Dry)
    36mg (2% AI) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  117. Grape Nuts Cereal
    (Cereals Ready-To-Eat Post Grape-Nuts Cereal)
    35mg (2% AI) in 1/2 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  118. Post Great Grains Cranberry Almond Crunch
    (Cereals Ready-To-Eat Post Great Grains Cranberry Almond Crunch)
    35mg (2% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  119. Cream Of Wheat Instant Prepared With Water Without Salt
    (Cereals Cream Of Wheat Instant Prepared With Water Without Salt)
    34mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  120. Oats Instant Fortified With Cinnamon And Spice Prepared With Water
    (Cereals Oats Instant Fortified With Cinnamon And Spice Prepared With Water)
    34mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  121. Egg Omelet
    (Egg Whole Cooked Omelet)
    34mg (2% AI) in 1 large
    Database: Standard Release (Common) View
    (Source)
  122. Grated Parmesan
    (Cheese Parmesan Grated)
    34mg (2% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  123. Post Shredded Wheat Lightly Frosted Spoon-Size
    (Cereals Ready-To-Eat Post Shredded Wheat Lightly Frosted Spoon-Size)
    33mg (2% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  124. Poached Eggs
    (Egg Whole Cooked Poached)
    33mg (2% AI) in 1 large
    Database: Standard Release (Common) View
    (Source)
  125. Neufchatel Cheese
    (Cheese Neufchatel)
    33mg (2% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  126. Post Shredded Wheat N Bran Spoon-Size
    (Cereals Ready-To-Eat Post Shredded Wheat N' Bran Spoon-Size)
    32mg (2% AI) in 1 (1/4) cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  127. Fried Eggs
    (Egg Whole Cooked Fried)
    32mg (2% AI) in 1 large
    Database: Standard Release (Common) View
    (Source)
  128. Lowfat Buttermilk
    (Milk Buttermilk Fluid Cultured Lowfat)
    32mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  129. Low-Fat Yogurt
    (Yogurt Plain Low Fat)
    32mg (2% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
    (Source)
  130. Paprika
    (Spices Paprika)
    31mg (2% AI) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  131. Post Shredded Wheat Original Spoon-Size
    (Cereals Ready-To-Eat Post Shredded Wheat Original Spoon-Size)
    31mg (2% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  132. Cream Of Wheat Regular (10 Minute) Cooked With Water With Salt
    (Cereals Cream Of Wheat Regular (10 Minute) Cooked With Water With Salt)
    30mg (2% AI) in 1 cup (1 serving)
    Database: Standard Release (Common) View
    (Source)
  133. Cream Of Wheat Regular (10 Minute) Cooked With Water Without Salt
    (Cereals Cream Of Wheat Regular (10 Minute) Cooked With Water Without Salt)
    30mg (2% AI) in 1 cup (1 serving)
    Database: Standard Release (Common) View
    (Source)
  134. Milk Beverage Reduced Fat Flavored And Sweetened Ready-To-Drink Added Calcium Vitamin A And Vitamin D
    29mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  135. Scrambled Eggs
    (Egg Whole Cooked Scrambled)
    29mg (2% AI) in 1 large
    Database: Standard Release (Common) View
    (Source)
  136. Post Waffle Crisp
    (Cereals Ready-To-Eat Post Waffle Crisp)
    28mg (2% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  137. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    (Cereals Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved))
    28mg (2% AI) in 1 cup, cooked
    Database: Standard Release (Common) View
    (Source)
  138. Limburger Cheese
    (Cheese Limburger)
    28mg (2% AI) in 1 cubic inch
    Database: Standard Release (Common) View
    (Source)
  139. Greek Yogurt (Plain)
    (Yogurt Greek Plain Whole Milk)
    27mg (2% AI) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  140. Post Honey Bunches Of Oats Honey Roasted
    (Cereals Ready-To-Eat Post Honey Bunches Of Oats Honey Roasted)
    27mg (2% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  141. Quaker Instant Oatmeal Cinnamon-Spice Dry
    (Cereals Quaker Instant Oatmeal Cinnamon-Spice Dry)
    26mg (2% AI) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  142. Post Bran Flakes
    (Cereals Ready-To-Eat Post Bran Flakes)
    26mg (2% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  143. Post Honey Bunches Of Oats Pecan Bunches
    (Cereals Ready-To-Eat Post Honey Bunches Of Oats Pecan Bunches)
    26mg (2% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  144. Unilever Slimfast Shake Mix Powder 3-2-1 Plan
    26mg (2% AI) in 1 scoop
    Database: Standard Release (Common) View
    (Source)
  145. Cream Of Wheat 1 Minute Cook Time Cooked With Water Microwaved Without Salt
    (Cereals Cream Of Wheat 1 Minute Cook Time Cooked With Water Microwaved Without Salt)
    26mg (2% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  146. Lowfat Sour Cream
    (Cream Sour Reduced Fat Cultured)
    26mg (2% AI) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  147. Malt-O-Meal Frosted Mini Spooners
    (Cereals Ready-To-Eat Malt-O-Meal Frosted Mini Spooners)
    25mg (2% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  148. Ralston Enriched Bran Flakes
    (Cereals Ready-To-Eat Ralston Enriched Wheat Bran Flakes)
    25mg (2% AI) in 1 serving (nlea serving size = 0.75 cup)
    Database: Standard Release (Common) View
    (Source)
  149. Alpen
    (Cereals Ready-To-Eat Alpen)
    24mg (2% AI) in 2/3 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  150. Low Fat Sour Cream
    (Sour Cream Reduced Fat)
    24mg (2% AI) in 1 tablespoon
    Database: Standard Release (Common) View
    (Source)
  151. Oats Instant Fortified With Cinnamon And Spice Dry
    (Cereals Oats Instant Fortified With Cinnamon And Spice Dry)
    24mg (2% AI) in 1 packet
    Database: Standard Release (Common) View
    (Source)
  152. Oat Bran Flakes Health Valley
    (Cereals Ready-To-Eat Oat Bran Flakes Health Valley)
    23mg (1% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  153. Light Cream (Coffe Cream)
    (Cream Fluid Light (Coffee Cream Or Table Cream))
    23mg (1% AI) in 1 fl oz
    Database: Standard Release (Common) View
    (Source)
  154. Cream Cheese
    (Cheese Cream)
    23mg (1% AI) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  155. Post Alpha-Bits
    (Cereals Ready-To-Eat Post Alpha-Bits)
    23mg (1% AI) in 1 cup (1 nlea serving for adults)
    Database: Standard Release (Common) View
    (Source)
  156. Lowfat Chocolate Milk
    (Milk Chocolate Fluid Commercial Reduced Fat With Added Vitamin A And Vitamin D)
    23mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  157. Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Microwaved Without Salt
    (Cereals Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Microwaved Without Salt)
    23mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  158. Quaker Instant Oatmeal Maple And Brown Sugar Dry
    (Cereals Quaker Instant Oatmeal Maple And Brown Sugar Dry)
    22mg (1% AI) in 1 packet
    Database: Standard Release (Common) View
    (Source)
  159. Oats Instant Fortified With Raisins And Spice Prepared With Water
    (Cereals Oats Instant Fortified With Raisins And Spice Prepared With Water)
    22mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  160. Oats Instant Fortified Maple And Brown Sugar Dry
    (Cereals Oats Instant Fortified Maple And Brown Sugar Dry)
    22mg (1% AI) in 1 packet
    Database: Standard Release (Common) View
    (Source)
  161. Hard Boiled Eggs
    (Egg Whole Cooked Hard-Boiled)
    22mg (1% AI) in 1 large
    Database: Standard Release (Common) View
    (Source)
  162. Low Fat Fruit Yogurt (With Vitamin D)
    (Yogurt Fruit Low Fat 10 Grams Protein Per 8 Ounce Fortified With Vitamin D)
    22mg (1% AI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
    (Source)
  163. Cream Of Wheat 1 Minute Cook Time Cooked With Water Stove-Top Without Salt
    (Cereals Cream Of Wheat 1 Minute Cook Time Cooked With Water Stove-Top Without Salt)
    22mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  164. Chocolate Drink Powder
    (Chocolate Powder No Sugar Added)
    22mg (1% AI) in 2 tbsp
    Database: Standard Release (Common) View
    (Source)
  165. Quaker Instant Oatmeal Fruit And Cream Variety Dry
    (Cereals Quaker Instant Oatmeal Fruit And Cream Variety Dry)
    21mg (1% AI) in 1 packet
    Database: Standard Release (Common) View
    (Source)
  166. Egg Yolks (Raw)
    (Egg Yolk Raw Fresh)
    21mg (1% AI) in 1 large
    Database: Standard Release (Common) View
    (Source)
  167. Hot Cocoa
    (Milk Chocolate Beverage Hot Cocoa Homemade)
    20mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  168. Lowfat Greek Strawberry Yogurt
    (Yogurt Greek Strawberry Lowfat)
    20mg (1% AI) in 1 container (5.3 oz)
    Database: Standard Release (Common) View
    (Source)
  169. Quaker Quaker Oat Life Plain
    (Cereals Ready-To-Eat Quaker Quaker Oat Life Plain)
    20mg (1% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  170. Weetabix Whole Grain Cereal
    (Cereals Ready-To-Eat Weetabix Whole Grain Cereal)
    20mg (1% AI) in 2 biscuits (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  171. Low-Fat Milk 1%
    (Milk Lowfat Fluid 1% Milkfat With Added Vitamin A And Vitamin D)
    20mg (1% AI) in 16oz glass
    Database: Standard Release (Common) View
    (Source)
  172. Oats Instant Fortified Plain Dry
    (Cereals Oats Instant Fortified Plain Dry)
    20mg (1% AI) in 1 packet
    Database: Standard Release (Common) View
    (Source)
  173. Dried Eggs
    (Egg Whole Dried)
    20mg (1% AI) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  174. Yellow Mustard
    (Mustard Prepared Yellow)
    20mg (1% AI) in 1 tsp or 1 packet
    Database: Standard Release (Common) View
    (Source)
  175. General Mills Cheerios
    (Cereals Ready-To-Eat General Mills Cheerios)
    19mg (1% AI) in 1 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  176. Quaker Corn Grits Instant Cheddar Cheese Flavor Dry
    (Cereals Quaker Corn Grits Instant Cheddar Cheese Flavor Dry)
    19mg (1% AI) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  177. Lowfat Cheddar Cheese
    (Cheese Low Fat Cheddar Or Colby)
    19mg (1% AI) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  178. Cottage Cheese (Blended)
    (Cheese Cottage Creamed Large Or Small Curd)
    19mg (1% AI) in 4 oz
    Database: Standard Release (Common) View
    (Source)
  179. Unsweetened Rice Milk
    (Rice Milk Unsweetened)
    19mg (1% AI) in 8 fl oz (approximate weight, 1 serving)
    Database: Standard Release (Common) View
    (Source)
  180. Dried Marjoram
    (Spices Marjoram Dried)
    19mg (1% AI) in 1 tsp
    Database: Standard Release (Common) View
    (Source)
  181. Malted Drink Mix Chocolate Powder
    18mg (1% AI) in 1 serving (3 heaping tsp or 1 envelope)
    Database: Standard Release (Common) View
    (Source)
  182. Dried Tarragon
    (Spices Tarragon Dried)
    18mg (1% AI) in 1 tsp, leaves
    Database: Standard Release (Common) View
    (Source)
  183. Frosted Oat Cereal With Marshmallows
    (Cereals Ready-To-Eat Frosted Oat Cereal With Marshmallows)
    17mg (1% AI) in 3/4 cup (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  184. Malt-O-Meal Marshmallow Mateys
    (Cereals Ready-To-Eat Malt-O-Meal Marshmallow Mateys)
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  185. Shredded Parmesan
    (Cheese Parmesan Shredded)
    17mg (1% AI) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  186. Farina Enriched Assorted Brands Including Cream Of Wheat Quick (1-3 Minutes) Cooked With Wat
    (Cereals Farina Enriched Assorted Brands Including Cream Of Wheat Quick (1-3 Minutes) Cooked With Water Without Salt)
    17mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  187. Quaker Instant Oatmeal Raisin And Spice Dry
    (Cereals Quaker Instant Oatmeal Raisin And Spice Dry)
    17mg (1% AI) in 1 packet (1 nlea serving)
    Database: Standard Release (Common) View
    (Source)
  188. Fruit Punch Juice Drink Frozen Concentrate
    17mg (1% AI) in 1 fl oz
    Database: Standard Release (Common) View
    (Source)
  189. Breast Milk (Human)
    (Milk Human Mature Fluid (For Reference Only))
    16mg (1% AI) in 1 fl oz
    Database: Standard Release (Common) View
    (Source)
  190. Ground Cloves
    (Spices Cloves Ground)
    16mg (1% AI) in 1 tsp
    Database: Standard Release (Common) View
    (Source)
  191. Farina Enriched Cooked With Water With Salt
    (Cereals Farina Enriched Cooked With Water With Salt)
    16mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  192. Salted Butter
    (Butter Salted)
    16mg (1% AI) in 1 pat (1 inch sq, 1/3 inch high)
    Database: Standard Release (Common) View
    (Source)
  193. Cream Of Wheat 1 Minute Cook Time Dry
    (Cereals Cream Of Wheat 1 Minute Cook Time Dry)
    16mg (1% AI) in 3 tablespoon (1 serving)
    Database: Standard Release (Common) View
    (Source)
  194. Quaker Oat Bran Quaker/mothers Oat Bran Prepared With Water No Salt
    (Cereals Quaker Oat Bran Quaker/mother's Oat Bran Prepared With Water No Salt)
    15mg (1% AI) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  195. Fuze Orange Mango Fortified With Vitamins A C E B6
    15mg (1% AI) in 1 bottle
    Database: Standard Release (Common) View
    (Source)
  196. Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan
    15mg (1% AI) in 1 scoop
    Database: Standard Release (Common) View
    (Source)
  197. Oat Bran Quaker Quaker/mothers Oat Bran Prepared With Water Salt
    (Cereals Oat Bran Quaker Quaker/mother's Oat Bran Prepared With Water Salt)
    15mg (1% AI) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  198. Quaker Quaker Multigrain Oatmeal Prepared With Water No Salt
    (Cereals Quaker Quaker Multigrain Oatmeal Prepared With Water No Salt)
    15mg (1% AI) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  199. Quaker Quaker Multigrain Oatmeal Prepared With Water Salt
    (Cereals Quaker Quaker Multigrain Oatmeal Prepared With Water Salt)
    15mg (1% AI) in 100 grams
    Database: Standard Release (Common) View
    (Source)
  200. Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Stove-Top Without Salt
    (Cereals Cream Of Wheat 2 1/2 Minute Cook Time Cooked With Water Stove-Top Without Salt)
    15mg (1% AI) in 1 cup
    Database: Standard Release (Common) View
    (Source)
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