Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
instructions

Ranking Tool Settings

Nutrients to Rank

Choose food groups

Serving size

Select data source

Vegetarian Foods Highest in Omega 3s

200 results
Name
Omega 3s
Data source
+ 1
Flax Seeds (Seeds, flaxseed) 1oz
6.479g (405% AI)
Standard Release (Common)
+ 2
Chia Seeds (Seeds, chia seeds, dried) 1 oz
5.064g (317% AI)
Standard Release (Common)
+ 3
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
2.579g (161% AI)
Standard Release (Common)
+ 4
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
2.476g (155% AI)
Standard Release (Common)
+ 5
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
2.466g (154% AI)
Standard Release (Common)
+ 6
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
1.467g (92% AI)
Standard Release (Common)
+ 7
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1.029g (64% AI)
Standard Release (Common)
+ 8
Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped
0.886g (55% AI)
Standard Release (Common)
+ 9
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
0.822g (51% AI)
Standard Release (Common)
+ 10
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
0.791g (49% AI)
Standard Release (Common)
+ 11
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
0.76g (48% AI)
Standard Release (Common)
+ 12
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
0.637g (40% AI)
Standard Release (Common)
+ 13
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
0.603g (38% AI)
Standard Release (Common)
+ 14
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
0.56g (35% AI)
Standard Release (Common)
+ 15
Dried Beechnuts (Nuts, beechnuts, dried) 1 oz
0.483g (30% AI)
Standard Release (Common)
+ 16
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
0.482g (30% AI)
Standard Release (Common)
+ 17
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
0.472g (30% AI)
Standard Release (Common)
+ 18
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
0.426g (27% AI)
Standard Release (Common)
+ 19
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
0.404g (25% AI)
Standard Release (Common)
+ 20
Baked Beans (Beans, baked, home prepared) 1 cup
0.372g (23% AI)
Standard Release (Common)
+ 21
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
0.37g (23% AI)
Standard Release (Common)
+ 22
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
0.366g (23% AI)
Standard Release (Common)
+ 23
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
0.34g (21% AI)
Standard Release (Common)
+ 24
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
0.332g (21% AI)
Standard Release (Common)
+ 25
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
0.322g (20% AI)
Standard Release (Common)
+ 26
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
0.319g (20% AI)
Standard Release (Common)
+ 27
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
0.312g (20% AI)
Standard Release (Common)
+ 28
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
0.311g (19% AI)
Standard Release (Common)
+ 29
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
0.301g (19% AI)
Standard Release (Common)
+ 30
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
0.297g (19% AI)
Standard Release (Common)
+ 31
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
0.297g (19% AI)
Standard Release (Common)
+ 32
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)
0.295g (18% AI)
Standard Release (Common)
+ 33
California Avocados (Avocados, raw, California) 1 cup, pureed
0.288g (18% AI)
Standard Release (Common)
+ 34
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
0.282g (18% AI)
Standard Release (Common)
+ 35
Pecans (Nuts, pecans) 1 oz (19 halves)
0.28g (18% AI)
Standard Release (Common)
+ 36
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
0.278g (17% AI)
Standard Release (Common)
+ 37
Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup
0.274g (17% AI)
Standard Release (Common)
+ 38
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
0.271g (17% AI)
Standard Release (Common)
+ 39
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
0.27g (17% AI)
Standard Release (Common)
+ 40
Canned Chili With Beans (Chili with beans, canned) 1 cup
0.269g (17% AI)
Standard Release (Common)
+ 41
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
0.259g (16% AI)
Standard Release (Common)
+ 42
Cherimoya (Cherimoya, raw) 1 cup, pieces
0.254g (16% AI)
Standard Release (Common)
+ 43
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
0.251g (16% AI)
Standard Release (Common)
+ 44
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
0.234g (15% AI)
Standard Release (Common)
+ 45
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
0.227g (14% AI)
Standard Release (Common)
+ 46
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
0.226g (14% AI)
Standard Release (Common)
+ 47
Fontina Cheese (Cheese, fontina) 1 oz
0.224g (14% AI)
Standard Release (Common)
+ 48
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
0.224g (14% AI)
Standard Release (Common)
+ 49
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
0.223g (14% AI)
Standard Release (Common)
+ 50
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
0.222g (14% AI)
Standard Release (Common)
+ 51
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
0.222g (14% AI)
Standard Release (Common)
+ 52
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
0.221g (14% AI)
Standard Release (Common)
+ 53
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
0.21g (13% AI)
Standard Release (Common)
+ 54
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
0.21g (13% AI)
Standard Release (Common)
+ 55
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
0.207g (13% AI)
Standard Release (Common)
+ 56
Kimchi (Cabbage, kimchi) 1 cup
0.206g (13% AI)
Standard Release (Common)
+ 57
Roquefort (Cheese, roquefort) 1 oz
0.2g (13% AI)
Standard Release (Common)
+ 58
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
0.19g (12% AI)
Standard Release (Common)
+ 59
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
0.189g (12% AI)
Standard Release (Common)
+ 60
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
0.186g (12% AI)
Standard Release (Common)
+ 61
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
0.186g (12% AI)
Standard Release (Common)
+ 62
Ghee (Clarified Butter) (Butter oil, anhydrous) 1 tbsp
0.185g (12% AI)
Standard Release (Common)
+ 63
Guavas (Guavas, common, raw) 1 cup
0.185g (12% AI)
Standard Release (Common)
+ 64
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
0.182g (11% AI)
Standard Release (Common)
+ 65
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
0.182g (11% AI)
Standard Release (Common)
+ 66
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
0.182g (11% AI)
Standard Release (Common)
+ 67
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
0.181g (11% AI)
Standard Release (Common)
+ 68
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
0.177g (11% AI)
Standard Release (Common)
+ 69
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.174g (11% AI)
Standard Release (Common)
+ 70
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
0.173g (11% AI)
Standard Release (Common)
+ 71
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
0.173g (11% AI)
Standard Release (Common)
+ 72
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
0.171g (11% AI)
Standard Release (Common)
+ 73
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
0.169g (11% AI)
Standard Release (Common)
+ 74
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
0.166g (10% AI)
Standard Release (Common)
+ 75
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
0.161g (10% AI)
Standard Release (Common)
+ 76
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
0.161g (10% AI)
Standard Release (Common)
+ 77
Quinoa, cooked 1 cup
0.157g (10% AI)
Standard Release (Common)
+ 78
Cooked Wild Rice (Wild rice, cooked) 1 cup
0.156g (10% AI)
Standard Release (Common)
+ 79
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
0.155g (10% AI)
Standard Release (Common)
+ 80
Raspberries (Raspberries, raw) 1 cup
0.155g (10% AI)
Standard Release (Common)
+ 81
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
0.152g (10% AI)
Standard Release (Common)
+ 82
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
0.151g (9% AI)
Standard Release (Common)
+ 83
Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes
0.15g (9% AI)
Standard Release (Common)
+ 84
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
0.149g (9% AI)
Standard Release (Common)
+ 85
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
0.149g (9% AI)
Standard Release (Common)
+ 86
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
0.148g (9% AI)
Standard Release (Common)
+ 87
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
0.148g (9% AI)
Standard Release (Common)
+ 88
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
0.144g (9% AI)
Standard Release (Common)
+ 89
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
0.143g (9% AI)
Standard Release (Common)
+ 90
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
0.142g (9% AI)
Standard Release (Common)
+ 91
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
0.141g (9% AI)
Standard Release (Common)
+ 92
Blackberries (Blackberries, raw) 1 cup
0.135g (8% AI)
Standard Release (Common)
+ 93
Uncooked Buckwheat (Buckwheat) 1 cup
0.133g (8% AI)
Standard Release (Common)
+ 94
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
0.131g (8% AI)
Standard Release (Common)
+ 95
Jackfruit (Jackfruit, raw) 1 cup, sliced
0.13g (8% AI)
Standard Release (Common)
+ 96
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
0.126g (8% AI)
Standard Release (Common)
+ 97
Lychee (Litchi, Li Zhi) (Litchis, raw) 1 cup
0.124g (8% AI)
Standard Release (Common)
+ 98
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
0.124g (8% AI)
Standard Release (Common)
+ 99
Elderberries (Elderberries, raw) 1 cup
0.123g (8% AI)
Standard Release (Common)
+ 100
Gruyere Cheese (Cheese, gruyere) 1 oz
0.123g (8% AI)
Standard Release (Common)
+ 101
Gjetost Cheese (Cheese, gjetost) 1 oz
0.122g (8% AI)
Standard Release (Common)
+ 102
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
0.121g (8% AI)
Standard Release (Common)
+ 103
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
0.116g (7% AI)
Standard Release (Common)
+ 104
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
0.115g (7% AI)
Standard Release (Common)
+ 105
Raw Oat Bran (Oat bran, raw) 1 cup
0.114g (7% AI)
Standard Release (Common)
+ 106
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
0.112g (7% AI)
Standard Release (Common)
+ 107
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
0.112g (7% AI)
Standard Release (Common)
+ 108
Gouda Cheese (Cheese, gouda) 1 oz
0.112g (7% AI)
Standard Release (Common)
+ 109
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
0.111g (7% AI)
Standard Release (Common)
+ 110
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
0.111g (7% AI)
Standard Release (Common)
+ 111
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
0.108g (7% AI)
Standard Release (Common)
+ 112
Strawberries (Strawberries, raw) 1 cup, sliced
0.108g (7% AI)
Standard Release (Common)
+ 113
Hummus (Commercial) (Hummus, commercial) 1 tbsp
0.107g (7% AI)
Standard Release (Common)
+ 114
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
0.107g (7% AI)
Standard Release (Common)
+ 115
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
0.106g (7% AI)
Standard Release (Common)
+ 116
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
0.103g (6% AI)
Standard Release (Common)
+ 117
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
0.103g (6% AI)
Standard Release (Common)
+ 118
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
0.101g (6% AI)
Standard Release (Common)
+ 119
Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced
0.101g (6% AI)
Standard Release (Common)
+ 120
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.101g (6% AI)
Standard Release (Common)
+ 121
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
0.101g (6% AI)
Standard Release (Common)
+ 122
Port De Salut Cheese (Cheese, port de salut) 1 oz
0.1g (6% AI)
Standard Release (Common)
+ 123
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
0.099g (6% AI)
Standard Release (Common)
+ 124
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
0.098g (6% AI)
Standard Release (Common)
+ 125
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
0.098g (6% AI)
Standard Release (Common)
+ 126
Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes
0.097g (6% AI)
Standard Release (Common)
+ 127
Melon Balls (Melon balls, frozen) 1 cup, unthawed
0.097g (6% AI)
Standard Release (Common)
+ 128
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
0.096g (6% AI)
Standard Release (Common)
+ 129
Cheshire Cheese (Cheese, cheshire) 1 oz
0.096g (6% AI)
Standard Release (Common)
+ 130
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
0.093g (6% AI)
Standard Release (Common)
+ 131
Tilsit Cheese (Cheese, tilsit) 1 oz
0.092g (6% AI)
Standard Release (Common)
+ 132
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
0.092g (6% AI)
Standard Release (Common)
+ 133
Caraway Cheese (Cheese, caraway) 1 oz
0.091g (6% AI)
Standard Release (Common)
+ 134
Brie Cheese (Cheese, brie) 1 oz
0.089g (6% AI)
Standard Release (Common)
+ 135
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
0.088g (6% AI)
Standard Release (Common)
+ 136
Romano Cheese (Cheese, romano) 1 oz
0.088g (6% AI)
Standard Release (Common)
+ 137
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
0.088g (6% AI)
Standard Release (Common)
+ 138
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
0.087g (5% AI)
Standard Release (Common)
+ 139
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
0.087g (5% AI)
Standard Release (Common)
+ 140
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
0.087g (5% AI)
Standard Release (Common)
+ 141
Blueberries (Blueberries, raw) 1 cup
0.086g (5% AI)
Standard Release (Common)
+ 142
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
0.085g (5% AI)
Standard Release (Common)
+ 143
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
0.084g (5% AI)
Standard Release (Common)
+ 144
Mangos (Mangos, raw) 1 cup pieces
0.084g (5% AI)
Standard Release (Common)
+ 145
Brick Cheese (Cheese, brick) 1 oz
0.083g (5% AI)
Standard Release (Common)
+ 146
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
0.082g (5% AI)
Standard Release (Common)
+ 147
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
0.082g (5% AI)
Standard Release (Common)
+ 148
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
0.082g (5% AI)
Standard Release (Common)
+ 149
European Black Currants (Currants, european black, raw) 1 cup
0.081g (5% AI)
Standard Release (Common)
+ 150
Egg Omelet (Egg, whole, cooked, omelet) 1 large
0.081g (5% AI)
Standard Release (Common)
+ 151
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
0.081g (5% AI)
Standard Release (Common)
+ 152
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
0.08g (5% AI)
Standard Release (Common)
+ 153
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
0.08g (5% AI)
Standard Release (Common)
+ 154
Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz
0.08g (5% AI)
Standard Release (Common)
+ 155
Colby Cheese (Cheese, colby) 1 oz
0.079g (5% AI)
Standard Release (Common)
+ 156
Camambert (Cheese, camembert) 1 oz
0.078g (5% AI)
Standard Release (Common)
+ 157
Provolone Cheese (Cheese, provolone) 1 oz
0.078g (5% AI)
Standard Release (Common)
+ 158
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
0.078g (5% AI)
Standard Release (Common)
+ 159
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
0.077g (5% AI)
Standard Release (Common)
+ 160
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
0.077g (5% AI)
Standard Release (Common)
+ 161
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
0.076g (5% AI)
Standard Release (Common)
+ 162
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
0.076g (5% AI)
Standard Release (Common)
+ 163
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
0.076g (5% AI)
Standard Release (Common)
+ 164
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
0.076g (5% AI)
Standard Release (Common)
+ 165
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
0.076g (5% AI)
Standard Release (Common)
+ 166
Feta Cheese (Cheese, feta) 1 oz
0.075g (5% AI)
Standard Release (Common)
+ 167
Blue Cheese (Cheese, blue) 1 oz
0.075g (5% AI)
Standard Release (Common)
+ 168
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
0.074g (5% AI)
Standard Release (Common)
+ 169
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
0.074g (5% AI)
Standard Release (Common)
+ 170
Monterey Cheese (Cheese, monterey) 1 oz
0.074g (5% AI)
Standard Release (Common)
+ 171
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
0.073g (5% AI)
Standard Release (Common)
+ 172
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
0.073g (5% AI)
Standard Release (Common)
+ 173
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
0.073g (5% AI)
Standard Release (Common)
+ 174
Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup
0.071g (4% AI)
Standard Release (Common)
+ 175
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
0.071g (4% AI)
Standard Release (Common)
+ 176
Feijoa (Feijoa, raw) 1 cup, pureed
0.07g (4% AI)
Standard Release (Common)
+ 177
Edam Cheese (Cheese, edam) 1 oz
0.07g (4% AI)
Standard Release (Common)
+ 178
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
0.07g (4% AI)
Standard Release (Common)
+ 179
Gooseberries (Gooseberries, raw) 1 cup
0.069g (4% AI)
Standard Release (Common)
+ 180
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
0.069g (4% AI)
Standard Release (Common)
+ 181
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
0.068g (4% AI)
Standard Release (Common)
+ 182
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
0.068g (4% AI)
Standard Release (Common)
+ 183
Papaya (Papayas, raw) 1 cup 1 inch pieces
0.068g (4% AI)
Standard Release (Common)
+ 184
Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
0.067g (4% AI)
Standard Release (Common)
+ 185
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
0.067g (4% AI)
Standard Release (Common)
+ 186
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
0.066g (4% AI)
Standard Release (Common)
+ 187
Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced
0.066g (4% AI)
Standard Release (Common)
+ 188
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
0.066g (4% AI)
Standard Release (Common)
+ 189
Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup
0.065g (4% AI)
Standard Release (Common)
+ 190
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
0.065g (4% AI)
Standard Release (Common)
+ 191
Muenster Cheese (Cheese, muenster) 1 oz
0.065g (4% AI)
Standard Release (Common)
+ 192
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
0.063g (4% AI)
Standard Release (Common)
+ 193
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
0.063g (4% AI)
Standard Release (Common)
+ 194
Fried Eggs (Egg, whole, cooked, fried) 1 large
0.063g (4% AI)
Standard Release (Common)
+ 195
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
0.061g (4% AI)
Standard Release (Common)
+ 196
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
0.06g (4% AI)
Standard Release (Common)
+ 197
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
0.06g (4% AI)
Standard Release (Common)
+ 198
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
0.06g (4% AI)
Standard Release (Common)
+ 199
Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed
0.06g (4% AI)
Standard Release (Common)
+ 200
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
0.06g (4% AI)
Standard Release (Common)