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

200 results
Name
Phenylalanine
Data source
1
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
641mg (73% RDI)
Standard Release (Common)
2
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
571mg (65% RDI)
Standard Release (Common)
3
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
496mg (57% RDI)
Standard Release (Common)
4
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
470mg (54% RDI)
Standard Release (Common)
5
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
449mg (51% RDI)
Standard Release (Common)
6
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
434mg (50% RDI)
Standard Release (Common)
7
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
390mg (45% RDI)
Standard Release (Common)
8
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
390mg (45% RDI)
Standard Release (Common)
9
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
340mg (39% RDI)
Standard Release (Common)
10
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
317mg (36% RDI)
Standard Release (Common)
11
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
317mg (36% RDI)
Standard Release (Common)
12
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
303mg (35% RDI)
Standard Release (Common)
13
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
301mg (34% RDI)
Standard Release (Common)
14
Raw Green Peas (Peas, green, raw) 1 cup
290mg (33% RDI)
Standard Release (Common)
15
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
286mg (33% RDI)
Standard Release (Common)
16
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
256mg (29% RDI)
Standard Release (Common)
17
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
241mg (28% RDI)
Standard Release (Common)
18
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
218mg (25% RDI)
Standard Release (Common)
19
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
200mg (23% RDI)
Standard Release (Common)
20
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
195mg (22% RDI)
Standard Release (Common)
21
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
194mg (22% RDI)
Standard Release (Common)
22
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
181mg (21% RDI)
Standard Release (Common)
23
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
180mg (21% RDI)
Standard Release (Common)
24
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
179mg (20% RDI)
Standard Release (Common)
25
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
171mg (20% RDI)
Standard Release (Common)
26
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
168mg (19% RDI)
Standard Release (Common)
27
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
157mg (18% RDI)
Standard Release (Common)
28
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
148mg (17% RDI)
Standard Release (Common)
29
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
146mg (17% RDI)
Standard Release (Common)
30
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
144mg (16% RDI)
Standard Release (Common)
31
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
143mg (16% RDI)
Standard Release (Common)
32
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
143mg (16% RDI)
Standard Release (Common)
33
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)
138mg (16% RDI)
Standard Release (Common)
34
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)
138mg (16% RDI)
Standard Release (Common)
35
Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped
137mg (16% RDI)
Standard Release (Common)
36
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
136mg (16% RDI)
Standard Release (Common)
37
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
136mg (16% RDI)
Standard Release (Common)
38
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
131mg (15% RDI)
Standard Release (Common)
39
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
130mg (15% RDI)
Standard Release (Common)
40
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
123mg (14% RDI)
Standard Release (Common)
41
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
122mg (14% RDI)
Standard Release (Common)
42
Grilled Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
121mg (14% RDI)
Standard Release (Common)
43
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
121mg (14% RDI)
Standard Release (Common)
44
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
119mg (14% RDI)
Standard Release (Common)
45
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
118mg (14% RDI)
Standard Release (Common)
46
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
116mg (13% RDI)
Standard Release (Common)
47
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
115mg (13% RDI)
Standard Release (Common)
48
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
113mg (13% RDI)
Standard Release (Common)
49
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
110mg (13% RDI)
Standard Release (Common)
50
Raw Broccoli (Broccoli, raw) 1 cup chopped
106mg (12% RDI)
Standard Release (Common)
51
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
105mg (12% RDI)
Standard Release (Common)
52
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
101mg (12% RDI)
Standard Release (Common)
53
Raw Asparagus (Asparagus, raw) 1 cup
101mg (11% RDI)
Standard Release (Common)
54
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
100mg (11% RDI)
Standard Release (Common)
55
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
99mg (11% RDI)
Standard Release (Common)
56
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
98mg (11% RDI)
Standard Release (Common)
57
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
98mg (11% RDI)
Standard Release (Common)
58
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
97mg (11% RDI)
Standard Release (Common)
59
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
97mg (11% RDI)
Standard Release (Common)
60
Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped
97mg (11% RDI)
Standard Release (Common)
61
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
96mg (11% RDI)
Standard Release (Common)
62
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
94mg (11% RDI)
Standard Release (Common)
63
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
94mg (11% RDI)
Standard Release (Common)
64
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
90mg (10% RDI)
Standard Release (Common)
65
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
90mg (10% RDI)
Standard Release (Common)
66
Raw Parsley (Parsley, fresh) 1 cup chopped
87mg (10% RDI)
Standard Release (Common)
67
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
86mg (10% RDI)
Standard Release (Common)
68
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
86mg (10% RDI)
Standard Release (Common)
69
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
86mg (10% RDI)
Standard Release (Common)
70
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
86mg (10% RDI)
Standard Release (Common)
71
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
86mg (10% RDI)
Standard Release (Common)
72
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
86mg (10% RDI)
Standard Release (Common)
73
Raw Taro (Taro, raw) 1 cup, sliced
85mg (10% RDI)
Standard Release (Common)
74
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
85mg (10% RDI)
Standard Release (Common)
75
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
85mg (10% RDI)
Standard Release (Common)
76
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
84mg (10% RDI)
Standard Release (Common)
77
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
84mg (10% RDI)
Standard Release (Common)
78
Raw Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
83mg (10% RDI)
Standard Release (Common)
79
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
82mg (9% RDI)
Standard Release (Common)
80
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
82mg (9% RDI)
Standard Release (Common)
81
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
81mg (9% RDI)
Standard Release (Common)
82
Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)
79mg (9% RDI)
Standard Release (Common)
83
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
78mg (9% RDI)
Standard Release (Common)
84
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
78mg (9% RDI)
Standard Release (Common)
85
Cooked Nopales (Nopales, cooked, without salt) 1 cup
77mg (9% RDI)
Standard Release (Common)
86
Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup
76mg (9% RDI)
Standard Release (Common)
87
Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup
75mg (9% RDI)
Standard Release (Common)
88
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
74mg (8% RDI)
Standard Release (Common)
89
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
74mg (8% RDI)
Standard Release (Common)
90
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
73mg (8% RDI)
Standard Release (Common)
91
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
72mg (8% RDI)
Standard Release (Common)
92
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
72mg (8% RDI)
Standard Release (Common)
93
Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped
71mg (8% RDI)
Standard Release (Common)
94
Laver Seaweed (Seaweed, laver, raw) 10 sheets
71mg (8% RDI)
Standard Release (Common)
95
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
70mg (8% RDI)
Standard Release (Common)
96
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
68mg (8% RDI)
Standard Release (Common)
97
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
67mg (8% RDI)
Standard Release (Common)
98
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
67mg (8% RDI)
Standard Release (Common)
99
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
67mg (8% RDI)
Standard Release (Common)
100
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
67mg (8% RDI)
Standard Release (Common)
101
Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup
67mg (8% RDI)
Standard Release (Common)
102
Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup
67mg (8% RDI)
Standard Release (Common)
103
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
66mg (8% RDI)
Standard Release (Common)
104
Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced
65mg (7% RDI)
Standard Release (Common)
105
Raw Okra (Okra, raw) 1 cup
65mg (7% RDI)
Standard Release (Common)
106
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
64mg (7% RDI)
Standard Release (Common)
107
Cooked Bamboo Shoots (Boiled, Drained) (Bamboo shoots, cooked, boiled, drained, without salt) 1 cup (1/2 inch slices)
64mg (7% RDI)
Standard Release (Common)
108
Raw Beets (Beets, raw) 1 cup
63mg (7% RDI)
Standard Release (Common)
109
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
61mg (7% RDI)
Standard Release (Common)
110
Raw White Button Mushrooms (Mushrooms, white, raw) 1 cup, pieces or slices
60mg (7% RDI)
Standard Release (Common)
111
Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
60mg (7% RDI)
Standard Release (Common)
112
Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)
58mg (7% RDI)
Standard Release (Common)
113
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
58mg (7% RDI)
Standard Release (Common)
114
Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
58mg (7% RDI)
Standard Release (Common)
115
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
58mg (7% RDI)
Standard Release (Common)
116
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
57mg (7% RDI)
Standard Release (Common)
117
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
57mg (6% RDI)
Standard Release (Common)
118
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
56mg (6% RDI)
Standard Release (Common)
119
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
56mg (6% RDI)
Standard Release (Common)
120
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
56mg (6% RDI)
Standard Release (Common)
121
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
55mg (6% RDI)
Standard Release (Common)
122
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
55mg (6% RDI)
Standard Release (Common)
123
Raw Cassava (Cassava, raw) 1 cup
54mg (6% RDI)
Standard Release (Common)
124
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
53mg (6% RDI)
Standard Release (Common)
125
Raw Kohlrabi (Kohlrabi, raw) 1 cup
53mg (6% RDI)
Standard Release (Common)
126
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
52mg (6% RDI)
Standard Release (Common)
127
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
51mg (6% RDI)
Standard Release (Common)
128
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
51mg (6% RDI)
Standard Release (Common)
129
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
49mg (6% RDI)
Standard Release (Common)
130
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
49mg (6% RDI)
Standard Release (Common)
131
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
48mg (5% RDI)
Standard Release (Common)
132
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
46mg (5% RDI)
Standard Release (Common)
133
Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded
45mg (5% RDI)
Standard Release (Common)
134
Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)
44mg (5% RDI)
Standard Release (Common)
135
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
43mg (5% RDI)
Standard Release (Common)
136
Raw Nopales (Nopales, raw) 1 cup, sliced
42mg (5% RDI)
Standard Release (Common)
137
Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced
42mg (5% RDI)
Standard Release (Common)
138
Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced
42mg (5% RDI)
Standard Release (Common)
139
Raw Radishes (Radishes, raw) 1 cup slices
42mg (5% RDI)
Standard Release (Common)
140
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
40mg (5% RDI)
Standard Release (Common)
141
Raw Onions (Onions, raw) 1 cup, chopped
40mg (5% RDI)
Standard Release (Common)
142
Raw Swiss Chard (Chard, swiss, raw) 1 cup
40mg (5% RDI)
Standard Release (Common)
143
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
40mg (5% RDI)
Standard Release (Common)
144
Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips
39mg (4% RDI)
Standard Release (Common)
145
Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips
39mg (4% RDI)
Standard Release (Common)
146
Raw Watercress (Watercress, raw) 1 cup, chopped
39mg (4% RDI)
Standard Release (Common)
147
Raw Spinach (Spinach, raw) 1 cup
39mg (4% RDI)
Standard Release (Common)
148
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
38mg (4% RDI)
Standard Release (Common)
149
Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)
38mg (4% RDI)
Standard Release (Common)
150
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
37mg (4% RDI)
Standard Release (Common)
151
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
37mg (4% RDI)
Standard Release (Common)
152
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
37mg (4% RDI)
Standard Release (Common)
153
Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced
36mg (4% RDI)
Standard Release (Common)
154
Raw Sweet Onions (Onions, sweet, raw) 1 nlea serving
36mg (4% RDI)
Standard Release (Common)
155
Raw Eggplant (Eggplant, raw) 1 cup, cubes
35mg (4% RDI)
Standard Release (Common)
156
Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped
35mg (4% RDI)
Standard Release (Common)
157
Cooked Eggplant (Boiled, Drained) (Eggplant, cooked, boiled, drained, without salt) 1 cup (1 inch cubes)
35mg (4% RDI)
Standard Release (Common)
158
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
33mg (4% RDI)
Standard Release (Common)
159
Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced
32mg (4% RDI)
Standard Release (Common)
160
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
32mg (4% RDI)
Standard Release (Common)
161
Raw Collards (Collards, raw) 1 cup, chopped
31mg (4% RDI)
Standard Release (Common)
162
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
31mg (4% RDI)
Standard Release (Common)
163
Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup
31mg (3% RDI)
Standard Release (Common)
164
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
31mg (3% RDI)
Standard Release (Common)
165
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
29mg (3% RDI)
Standard Release (Common)
166
Raw Cabbage (Cabbage, raw) 1 cup, chopped
28mg (3% RDI)
Standard Release (Common)
167
Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper
28mg (3% RDI)
Standard Release (Common)
168
Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper
28mg (3% RDI)
Standard Release (Common)
169
Endive (Endive, raw) 1 cup
27mg (3% RDI)
Standard Release (Common)
170
Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes
24mg (3% RDI)
Standard Release (Common)
171
Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed
24mg (3% RDI)
Standard Release (Common)
172
Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices
23mg (3% RDI)
Standard Release (Common)
173
Baby Carrots (Carrots, baby, raw) 1 nlea serving
22mg (3% RDI)
Standard Release (Common)
174
Raw Turnips (Turnips, raw) 1 cup, cubes
22mg (3% RDI)
Standard Release (Common)
175
Raw Beet Greens (Beet greens, raw) 1 cup
22mg (3% RDI)
Standard Release (Common)
176
Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes
22mg (2% RDI)
Standard Release (Common)
177
Raw Shiitake Mushrooms (Mushrooms, shiitake, raw) 1 piece whole
21mg (2% RDI)
Standard Release (Common)
178
Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded
20mg (2% RDI)
Standard Release (Common)
179
Cucumber (Cucumber, with peel, raw) 1 cup
20mg (2% RDI)
Standard Release (Common)
180
Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded
19mg (2% RDI)
Standard Release (Common)
181
Raw White Icicle Radishes (Radishes, white icicle, raw) 1/2 cup slices
18mg (2% RDI)
Standard Release (Common)
182
Dried Shiitake Mushrooms (Mushrooms, shiitake, dried) 1 mushroom
17mg (2% RDI)
Standard Release (Common)
183
Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup
17mg (2% RDI)
Standard Release (Common)
184
Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded
17mg (2% RDI)
Standard Release (Common)
185
Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup
14mg (2% RDI)
Standard Release (Common)
186
Radicchio (Radicchio, raw) 1 cup, shredded
14mg (2% RDI)
Standard Release (Common)
187
Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced
13mg (1% RDI)
Standard Release (Common)
188
Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)
13mg (1% RDI)
Standard Release (Common)
189
Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped
12mg (1% RDI)
Standard Release (Common)
190
Raw Witloof Chicory (Chicory, witloof, raw) 1 head
12mg (1% RDI)
Standard Release (Common)
191
Raw Wakame (Seaweed, wakame, raw) 2 tbsp (1/8 cup)
11mg (1% RDI)
Standard Release (Common)
192
Green Onions (Spring Onions, Scallions) (Onions, spring or scallions (includes tops and bulb), raw) 1 medium (4-1/8 inch long)
9mg (1% RDI)
Standard Release (Common)
193
Raw Shallots (Shallots, raw) 1 tbsp chopped
8mg (1% RDI)
Standard Release (Common)
194
Raw Enoki Mushrooms (Mushrooms, enoki, raw) 1 large
8mg (1% RDI)
Standard Release (Common)
195
Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)
7mg (1% RDI)
Standard Release (Common)
196
Sun-Dried Tomatoes (Tomatoes, sun-dried) 1 piece
7mg (1% RDI)
Standard Release (Common)
197
Hot Dog Relish (Pickle relish, hot dog) 1 tbsp
7mg (1% RDI)
Standard Release (Common)
198
Raw Hungarian Peppers (Peppers, hungarian, raw) 1 pepper
7mg (1% RDI)
Standard Release (Common)
199
Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small
6mg (1% RDI)
Standard Release (Common)
200
Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small
6mg (1% RDI)
Standard Release (Common)