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 6s

200 results
Name
Omega 6s
Data source
1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
10.934g (64% AI)
Standard Release (Common)
2
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
10.818g (64% AI)
Standard Release (Common)
3
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
9.588g (56% AI)
Standard Release (Common)
4
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
9.578g (56% AI)
Standard Release (Common)
5
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
9.31g (55% AI)
Standard Release (Common)
6
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
9.31g (55% AI)
Standard Release (Common)
7
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
8.15g (48% AI)
Standard Release (Common)
8
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
7.976g (47% AI)
Standard Release (Common)
9
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
7.68g (45% AI)
Standard Release (Common)
10
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
7.066g (42% AI)
Standard Release (Common)
11
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
6.781g (40% AI)
Standard Release (Common)
12
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
6.454g (38% AI)
Standard Release (Common)
13
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
5.902g (35% AI)
Standard Release (Common)
14
Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped
5.9g (35% AI)
Standard Release (Common)
15
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
5.871g (35% AI)
Standard Release (Common)
16
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
5.866g (35% AI)
Standard Release (Common)
17
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
5.866g (35% AI)
Standard Release (Common)
18
Pecans (Nuts, pecans) 1 oz (19 halves)
5.858g (34% AI)
Standard Release (Common)
19
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
5.857g (34% AI)
Standard Release (Common)
20
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
5.56g (33% AI)
Standard Release (Common)
21
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
5.558g (33% AI)
Standard Release (Common)
22
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
5.558g (33% AI)
Standard Release (Common)
23
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
5.241g (31% AI)
Standard Release (Common)
24
Dried Beechnuts (Nuts, beechnuts, dried) 1 oz
5.223g (31% AI)
Standard Release (Common)
25
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
4.783g (28% AI)
Standard Release (Common)
26
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
4.433g (26% AI)
Standard Release (Common)
27
Raw Peanuts (Peanuts, all types, raw) 1 oz
4.418g (26% AI)
Standard Release (Common)
28
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
4.002g (24% AI)
Standard Release (Common)
29
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
3.912g (23% AI)
Standard Release (Common)
30
California Avocados (Avocados, raw, California) 1 cup, pureed
3.85g (23% AI)
Standard Release (Common)
31
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
3.781g (22% AI)
Standard Release (Common)
32
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
3.728g (22% AI)
Standard Release (Common)
33
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
3.676g (22% AI)
Standard Release (Common)
34
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
3.634g (21% AI)
Standard Release (Common)
35
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
3.61g (21% AI)
Standard Release (Common)
36
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
3.537g (21% AI)
Standard Release (Common)
37
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
3.499g (21% AI)
Standard Release (Common)
38
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
3.47g (20% AI)
Standard Release (Common)
39
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
3.373g (20% AI)
Standard Release (Common)
40
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
3.365g (20% AI)
Standard Release (Common)
41
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
3.014g (18% AI)
Standard Release (Common)
42
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
2.776g (16% AI)
Standard Release (Common)
43
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
2.767g (16% AI)
Standard Release (Common)
44
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
2.754g (16% AI)
Standard Release (Common)
45
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
2.488g (15% AI)
Standard Release (Common)
46
Raw Oat Bran (Oat bran, raw) 1 cup
2.486g (15% AI)
Standard Release (Common)
47
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
2.408g (14% AI)
Standard Release (Common)
48
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
2.386g (14% AI)
Standard Release (Common)
49
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
2.337g (14% AI)
Standard Release (Common)
50
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
2.319g (14% AI)
Standard Release (Common)
51
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
2.225g (13% AI)
Standard Release (Common)
52
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
2.21g (13% AI)
Standard Release (Common)
53
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)
2.202g (13% AI)
Standard Release (Common)
54
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
2.177g (13% AI)
Standard Release (Common)
55
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
2.175g (13% AI)
Standard Release (Common)
56
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
2.16g (13% AI)
Standard Release (Common)
57
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
2.084g (12% AI)
Standard Release (Common)
58
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
1.939g (11% AI)
Standard Release (Common)
59
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
1.939g (11% AI)
Standard Release (Common)
60
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
1.851g (11% AI)
Standard Release (Common)
61
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
1.825g (11% AI)
Standard Release (Common)
62
Quinoa, cooked 1 cup
1.802g (11% AI)
Standard Release (Common)
63
Dried Acorns (Nuts, acorns, dried) 1 oz
1.719g (10% AI)
Standard Release (Common)
64
Flax Seeds (Seeds, flaxseed) 1oz
1.676g (10% AI)
Standard Release (Common)
65
Chia Seeds (Seeds, chia seeds, dried) 1 oz
1.657g (10% AI)
Standard Release (Common)
66
Uncooked Buckwheat (Buckwheat) 1 cup
1.634g (10% AI)
Standard Release (Common)
67
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
1.611g (9% AI)
Standard Release (Common)
68
Almond Paste (Nuts, almond paste) 1 oz
1.584g (9% AI)
Standard Release (Common)
69
Baked Beans (Beans, baked, home prepared) 1 cup
1.5g (9% AI)
Standard Release (Common)
70
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
1.419g (8% AI)
Standard Release (Common)
71
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
1.419g (8% AI)
Standard Release (Common)
72
Egg Omelet (Egg, whole, cooked, omelet) 1 large
1.415g (8% AI)
Standard Release (Common)
73
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
1.358g (8% AI)
Standard Release (Common)
74
Fried Eggs (Egg, whole, cooked, fried) 1 large
1.279g (8% AI)
Standard Release (Common)
75
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
1.264g (7% AI)
Standard Release (Common)
76
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
1.261g (7% AI)
Standard Release (Common)
77
Hummus (Commercial) (Hummus, commercial) 1 tbsp
1.212g (7% AI)
Standard Release (Common)
78
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
1.131g (7% AI)
Standard Release (Common)
79
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
0.991g (6% AI)
Standard Release (Common)
80
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
0.991g (6% AI)
Standard Release (Common)
81
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
0.968g (6% AI)
Standard Release (Common)
82
Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup
0.847g (5% AI)
Standard Release (Common)
83
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
0.835g (5% AI)
Standard Release (Common)
84
Cooked Millet (Millet, cooked) 1 cup
0.835g (5% AI)
Standard Release (Common)
85
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
0.792g (5% AI)
Standard Release (Common)
86
Poached Eggs (Egg, whole, cooked, poached) 1 large
0.775g (5% AI)
Standard Release (Common)
87
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
0.742g (4% AI)
Standard Release (Common)
88
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
0.725g (4% AI)
Standard Release (Common)
89
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
0.717g (4% AI)
Standard Release (Common)
90
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
0.714g (4% AI)
Standard Release (Common)
91
Cooked Oat Bran (Oat bran, cooked) 1 cup
0.71g (4% AI)
Standard Release (Common)
92
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
0.679g (4% AI)
Standard Release (Common)
93
Ice cream cookie sandwich 1 serving
0.654g (4% AI)
Standard Release (Common)
94
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
0.652g (4% AI)
Standard Release (Common)
95
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
0.651g (4% AI)
Standard Release (Common)
96
Hominy, canned, white 1 cup
0.639g (4% AI)
Standard Release (Common)
97
Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
0.629g (4% AI)
Standard Release (Common)
98
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
0.616g (4% AI)
Standard Release (Common)
99
Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large
0.601g (4% AI)
Standard Release (Common)
100
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
0.594g (3% AI)
Standard Release (Common)
101
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
0.586g (3% AI)
Standard Release (Common)
102
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
0.562g (3% AI)
Standard Release (Common)
103
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
0.552g (3% AI)
Standard Release (Common)
104
Rice Bran (Rice bran, crude) 1 tablespoon
0.529g (3% AI)
Standard Release (Common)
105
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
0.527g (3% AI)
Standard Release (Common)
106
Cooked Yellow Sweet Corn (Boiled, Drained) (Corn, sweet, yellow, cooked, boiled, drained, without salt) 1 ear small (5-1/2 inch to 6-1/2 inch long)
0.522g (3% AI)
Standard Release (Common)
107
Cooked Sweet White Corn (Boiled, Drained) (Corn, sweet, white, cooked, boiled, drained, without salt) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
0.522g (3% AI)
Standard Release (Common)
108
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
0.482g (3% AI)
Standard Release (Common)
109
Guavas (Guavas, common, raw) 1 cup
0.475g (3% AI)
Standard Release (Common)
110
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
0.471g (3% AI)
Standard Release (Common)
111
Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup
0.455g (3% AI)
Standard Release (Common)
112
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
0.444g (3% AI)
Standard Release (Common)
113
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
0.443g (3% AI)
Standard Release (Common)
114
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
0.442g (3% AI)
Standard Release (Common)
115
Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup
0.441g (3% AI)
Standard Release (Common)
116
Fermented Tofu (Fuyu) (Tofu, salted and fermented (fuyu)) 1 block
0.438g (3% AI)
Standard Release (Common)
117
Gooseberries (Gooseberries, raw) 1 cup
0.407g (2% AI)
Standard Release (Common)
118
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
0.405g (2% AI)
Standard Release (Common)
119
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
0.396g (2% AI)
Standard Release (Common)
120
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
0.393g (2% AI)
Standard Release (Common)
121
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
0.378g (2% AI)
Standard Release (Common)
122
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
0.372g (2% AI)
Standard Release (Common)
123
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
0.37g (2% AI)
Standard Release (Common)
124
Gruyere Cheese (Cheese, gruyere) 1 oz
0.369g (2% AI)
Standard Release (Common)
125
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
0.368g (2% AI)
Standard Release (Common)
126
Canned Chili With Beans (Chili with beans, canned) 1 cup
0.366g (2% AI)
Standard Release (Common)
127
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
0.366g (2% AI)
Standard Release (Common)
128
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
0.361g (2% AI)
Standard Release (Common)
129
Dried Eggs (Egg, whole, dried) 1 tbsp
0.356g (2% AI)
Standard Release (Common)
130
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
0.349g (2% AI)
Standard Release (Common)
131
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
0.328g (2% AI)
Standard Release (Common)
132
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
0.32g (2% AI)
Standard Release (Common)
133
Grilled Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
0.318g (2% AI)
Standard Release (Common)
134
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
0.318g (2% AI)
Standard Release (Common)
135
Unsalted Butter (Butter, without salt) 1 tbsp
0.308g (2% AI)
Standard Release (Common)
136
Raspberries (Raspberries, raw) 1 cup
0.306g (2% AI)
Standard Release (Common)
137
Hummus (Homemade) (Hummus, home prepared) 1 tablespoon
0.305g (2% AI)
Standard Release (Common)
138
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
0.303g (2% AI)
Standard Release (Common)
139
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
0.303g (2% AI)
Standard Release (Common)
140
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
0.303g (2% AI)
Standard Release (Common)
141
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
0.302g (2% AI)
Standard Release (Common)
142
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
0.299g (2% AI)
Standard Release (Common)
143
Raw Banana Peppers (Pepper, banana, raw) 1 cup
0.298g (2% AI)
Standard Release (Common)
144
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
0.292g (2% AI)
Standard Release (Common)
145
Ghee (Clarified Butter) (Butter oil, anhydrous) 1 tbsp
0.288g (2% AI)
Standard Release (Common)
146
Mulberries (Mulberries, raw) 1 cup
0.288g (2% AI)
Standard Release (Common)
147
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
0.279g (2% AI)
Standard Release (Common)
148
Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz
0.275g (2% AI)
Standard Release (Common)
149
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
0.271g (2% AI)
Standard Release (Common)
150
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
0.271g (2% AI)
Standard Release (Common)
151
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
0.269g (2% AI)
Standard Release (Common)
152
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
0.269g (2% AI)
Standard Release (Common)
153
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
0.269g (2% AI)
Standard Release (Common)
154
Blackberries (Blackberries, raw) 1 cup
0.268g (2% AI)
Standard Release (Common)
155
Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz
0.268g (2% AI)
Standard Release (Common)
156
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
0.267g (2% AI)
Standard Release (Common)
157
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
0.265g (2% AI)
Standard Release (Common)
158
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
0.264g (2% AI)
Standard Release (Common)
159
Feijoa (Feijoa, raw) 1 cup, pureed
0.26g (2% AI)
Standard Release (Common)
160
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.259g (2% AI)
Standard Release (Common)
161
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
0.259g (2% AI)
Standard Release (Common)
162
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
0.258g (2% AI)
Standard Release (Common)
163
Grated Parmesan (Cheese, parmesan, grated) 1 oz
0.257g (2% AI)
Standard Release (Common)
164
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
0.248g (1% AI)
Standard Release (Common)
165
Fontina Cheese (Cheese, fontina) 1 oz
0.245g (1% AI)
Standard Release (Common)
166
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
0.245g (1% AI)
Standard Release (Common)
167
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
0.241g (1% AI)
Standard Release (Common)
168
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
0.24g (1% AI)
Standard Release (Common)
169
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
0.24g (1% AI)
Standard Release (Common)
170
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
0.238g (1% AI)
Standard Release (Common)
171
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
0.237g (1% AI)
Standard Release (Common)
172
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
0.236g (1% AI)
Standard Release (Common)
173
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
0.235g (1% AI)
Standard Release (Common)
174
Elderberries (Elderberries, raw) 1 cup
0.235g (1% AI)
Standard Release (Common)
175
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
0.233g (1% AI)
Standard Release (Common)
176
Raw Celeriac (Celeriac, raw) 1 cup
0.231g (1% AI)
Standard Release (Common)
177
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
0.229g (1% AI)
Standard Release (Common)
178
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
0.227g (1% AI)
Standard Release (Common)
179
Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped
0.227g (1% AI)
Standard Release (Common)
180
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
0.222g (1% AI)
Standard Release (Common)
181
Raw Green Peas (Peas, green, raw) 1 cup
0.22g (1% AI)
Standard Release (Common)
182
Swiss Cheese (Cheese, swiss) 1 oz
0.22g (1% AI)
Standard Release (Common)
183
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
0.217g (1% AI)
Standard Release (Common)
184
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
0.212g (1% AI)
Standard Release (Common)
185
Plain Greek Yogurt (Full Fat) (Yogurt, Greek, plain, whole milk) 100 grams
0.209g (1% AI)
Standard Release (Common)
186
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
0.208g (1% AI)
Standard Release (Common)
187
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
0.205g (1% AI)
Standard Release (Common)
188
Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup
0.202g (1% AI)
Standard Release (Common)
189
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
0.201g (1% AI)
Standard Release (Common)
190
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
0.2g (1% AI)
Standard Release (Common)
191
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
0.2g (1% AI)
Standard Release (Common)
192
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
0.199g (1% AI)
Standard Release (Common)
193
Neufchatel Cheese (Cheese, neufchatel) 1 oz
0.198g (1% AI)
Standard Release (Common)
194
Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)
0.198g (1% AI)
Standard Release (Common)
195
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
0.197g (1% AI)
Standard Release (Common)
196
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
0.196g (1% AI)
Standard Release (Common)
197
Queso Blanco (Cheese, white, queso blanco) 1/4 cup
0.196g (1% AI)
Standard Release (Common)
198
Cooked Wild Rice (Wild rice, cooked) 1 cup
0.195g (1% AI)
Standard Release (Common)
199
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
0.192g (1% AI)
Standard Release (Common)
200
Colby Cheese (Cheese, colby) 1 oz
0.192g (1% AI)
Standard Release (Common)