Nutrient Ranking Tool
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Vegetarian Foods Highest in Phenylalanine

200 results
Name
Phenylalanine
Data source
1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
2104mg (240% RDI)
Standard Release (Common)
2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1495mg (171% RDI)
Standard Release (Common)
3
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
1396mg (160% RDI)
Standard Release (Common)
4
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
1163mg (133% RDI)
Standard Release (Common)
5
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1061mg (121% RDI)
Standard Release (Common)
6
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1026mg (117% RDI)
Standard Release (Common)
7
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1026mg (117% RDI)
Standard Release (Common)
8
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
1006mg (115% RDI)
Standard Release (Common)
9
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
942mg (108% RDI)
Standard Release (Common)
10
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
915mg (105% RDI)
Standard Release (Common)
11
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
908mg (104% RDI)
Standard Release (Common)
12
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
908mg (104% RDI)
Standard Release (Common)
13
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
904mg (103% RDI)
Standard Release (Common)
14
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
894mg (102% RDI)
Standard Release (Common)
15
Uncooked Buckwheat (Buckwheat) 1 cup
884mg (101% RDI)
Standard Release (Common)
16
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
881mg (101% RDI)
Standard Release (Common)
17
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
875mg (100% RDI)
Standard Release (Common)
18
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
874mg (100% RDI)
Standard Release (Common)
19
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
868mg (99% RDI)
Standard Release (Common)
20
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
859mg (98% RDI)
Standard Release (Common)
21
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
858mg (98% RDI)
Standard Release (Common)
22
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
857mg (98% RDI)
Standard Release (Common)
23
Raw Oat Bran (Oat bran, raw) 1 cup
854mg (98% RDI)
Standard Release (Common)
24
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
849mg (97% RDI)
Standard Release (Common)
25
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
844mg (96% RDI)
Standard Release (Common)
26
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
834mg (95% RDI)
Standard Release (Common)
27
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
830mg (95% RDI)
Standard Release (Common)
28
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
824mg (94% RDI)
Standard Release (Common)
29
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
818mg (93% RDI)
Standard Release (Common)
30
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
812mg (93% RDI)
Standard Release (Common)
31
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
812mg (93% RDI)
Standard Release (Common)
32
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
798mg (91% RDI)
Standard Release (Common)
33
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
795mg (91% RDI)
Standard Release (Common)
34
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
792mg (91% RDI)
Standard Release (Common)
35
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
791mg (90% RDI)
Standard Release (Common)
36
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
780mg (89% RDI)
Standard Release (Common)
37
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
779mg (89% RDI)
Standard Release (Common)
38
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
771mg (88% RDI)
Standard Release (Common)
39
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
771mg (88% RDI)
Standard Release (Common)
40
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
767mg (88% RDI)
Standard Release (Common)
41
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
756mg (86% RDI)
Standard Release (Common)
42
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
753mg (86% RDI)
Standard Release (Common)
43
Canned Chili With Beans (Chili with beans, canned) 1 cup
748mg (85% RDI)
Standard Release (Common)
44
Baked Beans (Beans, baked, home prepared) 1 cup
726mg (83% RDI)
Standard Release (Common)
45
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
701mg (80% RDI)
Standard Release (Common)
46
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
697mg (80% RDI)
Standard Release (Common)
47
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
684mg (78% RDI)
Standard Release (Common)
48
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
678mg (78% RDI)
Standard Release (Common)
49
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
659mg (75% RDI)
Standard Release (Common)
50
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
652mg (75% RDI)
Standard Release (Common)
51
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
646mg (74% RDI)
Standard Release (Common)
52
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
641mg (73% RDI)
Standard Release (Common)
53
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
620mg (71% RDI)
Standard Release (Common)
54
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
614mg (70% RDI)
Standard Release (Common)
55
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
606mg (69% RDI)
Standard Release (Common)
56
Low Fat Fruit Yogurt (With Vitamin D) (Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D) 1 cup (8 fl oz)
583mg (67% RDI)
Standard Release (Common)
57
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
578mg (66% RDI)
Standard Release (Common)
58
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
572mg (65% RDI)
Standard Release (Common)
59
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
571mg (65% RDI)
Standard Release (Common)
60
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
551mg (63% RDI)
Standard Release (Common)
61
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
546mg (62% RDI)
Standard Release (Common)
62
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
546mg (62% RDI)
Standard Release (Common)
63
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
534mg (61% RDI)
Standard Release (Common)
64
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
516mg (59% RDI)
Standard Release (Common)
65
Cooked Teff (Teff, cooked) 1 cup
512mg (58% RDI)
Standard Release (Common)
66
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
496mg (57% RDI)
Standard Release (Common)
67
Gruyere Cheese (Cheese, gruyere) 1 oz
495mg (57% RDI)
Standard Release (Common)
68
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
492mg (56% RDI)
Standard Release (Common)
69
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
487mg (56% RDI)
Standard Release (Common)
70
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
487mg (56% RDI)
Standard Release (Common)
71
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
486mg (56% RDI)
Standard Release (Common)
72
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
486mg (56% RDI)
Standard Release (Common)
73
Romano Cheese (Cheese, romano) 1 oz
486mg (56% RDI)
Standard Release (Common)
74
Swiss Cheese (Cheese, swiss) 1 oz
472mg (54% RDI)
Standard Release (Common)
75
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
470mg (54% RDI)
Standard Release (Common)
76
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
463mg (53% RDI)
Standard Release (Common)
77
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
449mg (51% RDI)
Standard Release (Common)
78
Grated Parmesan (Cheese, parmesan, grated) 1 oz
437mg (50% RDI)
Standard Release (Common)
79
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
434mg (50% RDI)
Standard Release (Common)
80
Fontina Cheese (Cheese, fontina) 1 oz
425mg (49% RDI)
Standard Release (Common)
81
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
419mg (48% RDI)
Standard Release (Common)
82
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
411mg (47% RDI)
Standard Release (Common)
83
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
410mg (47% RDI)
Standard Release (Common)
84
Edam Cheese (Cheese, edam) 1 oz
407mg (47% RDI)
Standard Release (Common)
85
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
407mg (46% RDI)
Standard Release (Common)
86
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
407mg (46% RDI)
Standard Release (Common)
87
Gouda Cheese (Cheese, gouda) 1 oz
406mg (46% RDI)
Standard Release (Common)
88
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
404mg (46% RDI)
Standard Release (Common)
89
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
402mg (46% RDI)
Standard Release (Common)
90
Raw Peanuts (Peanuts, all types, raw) 1 oz
391mg (45% RDI)
Standard Release (Common)
91
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
390mg (45% RDI)
Standard Release (Common)
92
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
390mg (45% RDI)
Standard Release (Common)
93
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
388mg (44% RDI)
Standard Release (Common)
94
Tilsit Cheese (Cheese, tilsit) 1 oz
386mg (44% RDI)
Standard Release (Common)
95
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
385mg (44% RDI)
Standard Release (Common)
96
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
384mg (44% RDI)
Standard Release (Common)
97
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)
383mg (44% RDI)
Standard Release (Common)
98
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
380mg (43% RDI)
Standard Release (Common)
99
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
379mg (43% RDI)
Standard Release (Common)
100
Caraway Cheese (Cheese, caraway) 1 oz
377mg (43% RDI)
Standard Release (Common)
101
Port De Salut Cheese (Cheese, port de salut) 1 oz
376mg (43% RDI)
Standard Release (Common)
102
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
375mg (43% RDI)
Standard Release (Common)
103
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
368mg (42% RDI)
Standard Release (Common)
104
Monterey Cheese (Cheese, monterey) 1 oz
366mg (42% RDI)
Standard Release (Common)
105
Provolone Cheese (Cheese, provolone) 1 oz
366mg (42% RDI)
Standard Release (Common)
106
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
366mg (42% RDI)
Standard Release (Common)
107
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
360mg (41% RDI)
Standard Release (Common)
108
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
359mg (41% RDI)
Standard Release (Common)
109
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
357mg (41% RDI)
Standard Release (Common)
110
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
357mg (41% RDI)
Standard Release (Common)
111
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
357mg (41% RDI)
Standard Release (Common)
112
Colby Cheese (Cheese, colby) 1 oz
355mg (41% RDI)
Standard Release (Common)
113
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
353mg (40% RDI)
Standard Release (Common)
114
Muenster Cheese (Cheese, muenster) 1 oz
352mg (40% RDI)
Standard Release (Common)
115
Chesire Cheese (Cheese, cheshire) 1 oz
350mg (40% RDI)
Standard Release (Common)
116
Brick Cheese (Cheese, brick) 1 oz
350mg (40% RDI)
Standard Release (Common)
117
Egg Omelet (Egg, whole, cooked, omelet) 1 large
349mg (40% RDI)
Standard Release (Common)
118
Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
349mg (40% RDI)
Standard Release (Common)
119
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
348mg (40% RDI)
Standard Release (Common)
120
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
345mg (39% RDI)
Standard Release (Common)
121
Quinoa, cooked 1 cup
342mg (39% RDI)
Standard Release (Common)
122
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
341mg (39% RDI)
Standard Release (Common)
123
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
340mg (39% RDI)
Standard Release (Common)
124
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
340mg (39% RDI)
Standard Release (Common)
125
Cooked Oat Bran (Oat bran, cooked) 1 cup
339mg (39% RDI)
Standard Release (Common)
126
Fried Eggs (Egg, whole, cooked, fried) 1 large
339mg (39% RDI)
Standard Release (Common)
127
Poached Eggs (Egg, whole, cooked, poached) 1 large
339mg (39% RDI)
Standard Release (Common)
128
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
336mg (38% RDI)
Standard Release (Common)
129
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
335mg (38% RDI)
Standard Release (Common)
130
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
335mg (38% RDI)
Standard Release (Common)
131
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
334mg (38% RDI)
Standard Release (Common)
132
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
332mg (38% RDI)
Standard Release (Common)
133
Brie Cheese (Cheese, brie) 1 oz
329mg (38% RDI)
Standard Release (Common)
134
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
327mg (37% RDI)
Standard Release (Common)
135
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
326mg (37% RDI)
Standard Release (Common)
136
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
324mg (37% RDI)
Standard Release (Common)
137
Cooked Millet (Millet, cooked) 1 cup
322mg (37% RDI)
Standard Release (Common)
138
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
322mg (37% RDI)
Standard Release (Common)
139
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
321mg (37% RDI)
Standard Release (Common)
140
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
320mg (37% RDI)
Standard Release (Common)
141
Cooked Wild Rice (Wild rice, cooked) 1 cup
320mg (37% RDI)
Standard Release (Common)
142
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
319mg (36% RDI)
Standard Release (Common)
143
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
317mg (36% RDI)
Standard Release (Common)
144
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
317mg (36% RDI)
Standard Release (Common)
145
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
317mg (36% RDI)
Standard Release (Common)
146
Camambert (Cheese, camembert) 1 oz
314mg (36% RDI)
Standard Release (Common)
147
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
311mg (36% RDI)
Standard Release (Common)
148
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
310mg (35% RDI)
Standard Release (Common)
149
Blue Cheese (Cheese, blue) 1 oz
309mg (35% RDI)
Standard Release (Common)
150
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
308mg (35% RDI)
Standard Release (Common)
151
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
305mg (35% RDI)
Standard Release (Common)
152
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
303mg (35% RDI)
Standard Release (Common)
153
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
301mg (34% RDI)
Standard Release (Common)
154
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
295mg (34% RDI)
Standard Release (Common)
155
Roquefort (Cheese, roquefort) 1 oz
291mg (33% RDI)
Standard Release (Common)
156
Raw Green Peas (Peas, green, raw) 1 cup
290mg (33% RDI)
Standard Release (Common)
157
Couscous, cooked 1 cup, cooked
289mg (33% RDI)
Standard Release (Common)
158
Chia Seeds (Seeds, chia seeds, dried) 1 oz
289mg (33% RDI)
Standard Release (Common)
159
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
287mg (33% RDI)
Standard Release (Common)
160
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
287mg (33% RDI)
Standard Release (Common)
161
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
286mg (33% RDI)
Standard Release (Common)
162
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
284mg (32% RDI)
Standard Release (Common)
163
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
284mg (32% RDI)
Standard Release (Common)
164
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
282mg (32% RDI)
Standard Release (Common)
165
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
282mg (32% RDI)
Standard Release (Common)
166
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
275mg (31% RDI)
Standard Release (Common)
167
Flax Seeds (Seeds, flaxseed) 1oz
272mg (31% RDI)
Standard Release (Common)
168
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
270mg (31% RDI)
Standard Release (Common)
169
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
269mg (31% RDI)
Standard Release (Common)
170
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
268mg (31% RDI)
Standard Release (Common)
171
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
267mg (30% RDI)
Standard Release (Common)
172
Cooked Bulgur (Bulgur, cooked) 1 cup
264mg (30% RDI)
Standard Release (Common)
173
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
262mg (30% RDI)
Standard Release (Common)
174
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
258mg (29% RDI)
Standard Release (Common)
175
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
256mg (29% RDI)
Standard Release (Common)
176
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
255mg (29% RDI)
Standard Release (Common)
177
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
250mg (29% RDI)
Standard Release (Common)
178
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
248mg (28% RDI)
Standard Release (Common)
179
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
247mg (28% RDI)
Standard Release (Common)
180
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
241mg (28% RDI)
Standard Release (Common)
181
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
236mg (27% RDI)
Standard Release (Common)
182
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
236mg (27% RDI)
Standard Release (Common)
183
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
235mg (27% RDI)
Standard Release (Common)
184
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
232mg (27% RDI)
Standard Release (Common)
185
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
231mg (26% RDI)
Standard Release (Common)
186
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
229mg (26% RDI)
Standard Release (Common)
187
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
228mg (26% RDI)
Standard Release (Common)
188
Raw Egg Whites (Egg, white, raw, fresh) 1 large
226mg (26% RDI)
Standard Release (Common)
189
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
225mg (26% RDI)
Standard Release (Common)
190
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
223mg (26% RDI)
Standard Release (Common)
191
California Avocados (Avocados, raw, California) 1 cup, pureed
219mg (25% RDI)
Standard Release (Common)
192
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
218mg (25% RDI)
Standard Release (Common)
193
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
218mg (25% RDI)
Standard Release (Common)
194
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
209mg (24% RDI)
Standard Release (Common)
195
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
202mg (23% RDI)
Standard Release (Common)
196
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
202mg (23% RDI)
Standard Release (Common)
197
Limburger Cheese (Cheese, limburger) 1 cubic inch
201mg (23% RDI)
Standard Release (Common)
198
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
200mg (23% RDI)
Standard Release (Common)
199
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
199mg (23% RDI)
Standard Release (Common)
200
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
195mg (22% RDI)
Standard Release (Common)