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

200 results
Name
Protein
Data source
1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
43.5g (87% DV)
Standard Release (Common)
2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
31.3g (63% DV)
Standard Release (Common)
3
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
26.3g (53% DV)
Standard Release (Common)
4
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
25.8g (52% DV)
Standard Release (Common)
5
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
25.8g (52% DV)
Standard Release (Common)
6
Extra Firm Fortified Tofu (Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm) 1 cup
23g (46% DV)
Standard Release (Common)
7
Uncooked Buckwheat (Buckwheat) 1 cup
22.5g (45% DV)
Standard Release (Common)
8
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
22.2g (44% DV)
Standard Release (Common)
9
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
20g (40% DV)
Standard Release (Common)
10
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
19.7g (39% DV)
Standard Release (Common)
11
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
18.5g (37% DV)
Standard Release (Common)
12
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
17.9g (36% DV)
Standard Release (Common)
13
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
17.4g (35% DV)
Standard Release (Common)
14
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
17.3g (35% DV)
Standard Release (Common)
15
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
17g (34% DV)
Standard Release (Common)
16
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
16.8g (34% DV)
Standard Release (Common)
17
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
16.5g (33% DV)
Standard Release (Common)
18
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
16.3g (33% DV)
Standard Release (Common)
19
Raw Oat Bran (Oat bran, raw) 1 cup
16.3g (33% DV)
Standard Release (Common)
20
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
16.2g (32% DV)
Standard Release (Common)
21
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
16.1g (32% DV)
Standard Release (Common)
22
Canned Chili With Beans (Chili with beans, canned) 1 cup
15.7g (31% DV)
Standard Release (Common)
23
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
15.4g (31% DV)
Standard Release (Common)
24
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
15.3g (31% DV)
Standard Release (Common)
25
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
15.3g (31% DV)
Standard Release (Common)
26
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
15.2g (30% DV)
Standard Release (Common)
27
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
15.1g (30% DV)
Standard Release (Common)
28
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
15g (30% DV)
Standard Release (Common)
29
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
14.7g (29% DV)
Standard Release (Common)
30
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
14.7g (29% DV)
Standard Release (Common)
31
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
14.5g (29% DV)
Standard Release (Common)
32
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
14.4g (29% DV)
Standard Release (Common)
33
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
14.2g (28% DV)
Standard Release (Common)
34
Baked Beans (Beans, baked, home prepared) 1 cup
14g (28% DV)
Standard Release (Common)
35
Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass
14g (28% DV)
Standard Release (Common)
36
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
13.9g (28% DV)
Standard Release (Common)
37
Soy Milk (Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D) 16oz glass
13.9g (28% DV)
Standard Release (Common)
38
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
13.6g (27% DV)
Standard Release (Common)
39
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
13.4g (27% DV)
Standard Release (Common)
40
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
13.4g (27% DV)
Standard Release (Common)
41
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
13.2g (26% DV)
Standard Release (Common)
42
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
13.1g (26% DV)
Standard Release (Common)
43
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
12.9g (26% DV)
Standard Release (Common)
44
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
12.8g (26% DV)
Standard Release (Common)
45
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
12.1g (24% DV)
Standard Release (Common)
46
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
12.1g (24% DV)
Standard Release (Common)
47
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
11.9g (24% DV)
Standard Release (Common)
48
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
11.6g (23% DV)
Standard Release (Common)
49
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
11.4g (23% DV)
Standard Release (Common)
50
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
11g (22% DV)
Standard Release (Common)
51
Cooked Spelt (Spelt, cooked) 1 cup
10.7g (21% DV)
Standard Release (Common)
52
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
10.6g (21% DV)
Standard Release (Common)
53
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
10.2g (20% DV)
Standard Release (Common)
54
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
10.1g (20% DV)
Standard Release (Common)
55
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
10g (20% DV)
Standard Release (Common)
56
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
9.9g (20% DV)
Standard Release (Common)
57
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
9.9g (20% DV)
Standard Release (Common)
58
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
9.8g (20% DV)
Standard Release (Common)
59
Cooked Teff (Teff, cooked) 1 cup
9.8g (20% DV)
Standard Release (Common)
60
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
9.7g (19% DV)
Standard Release (Common)
61
Cooked Amaranth (Amaranth grain, cooked) 1 cup
9.3g (19% DV)
Standard Release (Common)
62
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
9.2g (18% DV)
Standard Release (Common)
63
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
9g (18% DV)
Standard Release (Common)
64
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
8.8g (18% DV)
Standard Release (Common)
65
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)
8.6g (17% DV)
Standard Release (Common)
66
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
8.6g (17% DV)
Standard Release (Common)
67
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
8.6g (17% DV)
Standard Release (Common)
68
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
8.6g (17% DV)
Standard Release (Common)
69
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
8.5g (17% DV)
Standard Release (Common)
70
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
8.5g (17% DV)
Standard Release (Common)
71
Quinoa, cooked 1 cup
8.1g (16% DV)
Standard Release (Common)
72
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
8.1g (16% DV)
Standard Release (Common)
73
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
8g (16% DV)
Standard Release (Common)
74
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
7.9g (16% DV)
Standard Release (Common)
75
Raw Green Peas (Peas, green, raw) 1 cup
7.9g (16% DV)
Standard Release (Common)
76
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
7.7g (15% DV)
Standard Release (Common)
77
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
7.7g (15% DV)
Standard Release (Common)
78
Fortified Silken Tofu (Vitasoy USA Nasoya, Lite Silken Tofu) 1/5 package
7.5g (15% DV)
Standard Release (Common)
79
Raw Peanuts (Peanuts, all types, raw) 1 oz
7.3g (15% DV)
Standard Release (Common)
80
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
7.3g (15% DV)
Standard Release (Common)
81
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
7.2g (14% DV)
Standard Release (Common)
82
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
7.1g (14% DV)
Standard Release (Common)
83
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
7.1g (14% DV)
Standard Release (Common)
84
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
7g (14% DV)
Standard Release (Common)
85
Cooked Oat Bran (Oat bran, cooked) 1 cup
7g (14% DV)
Standard Release (Common)
86
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
7g (14% DV)
Standard Release (Common)
87
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
7g (14% DV)
Standard Release (Common)
88
Silk (Soy Milk) (SILK Plain, soymilk) 1 cup
7g (14% DV)
Standard Release (Common)
89
SILK Plus Omega-3 DHA, soymilk 1 cup
7g (14% DV)
Standard Release (Common)
90
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
7g (14% DV)
Standard Release (Common)
91
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
6.9g (14% DV)
Standard Release (Common)
92
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
6.9g (14% DV)
Standard Release (Common)
93
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
6.8g (14% DV)
Standard Release (Common)
94
Cooked Wild Rice (Wild rice, cooked) 1 cup
6.5g (13% DV)
Standard Release (Common)
95
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
6.2g (12% DV)
Standard Release (Common)
96
Cooked Millet (Millet, cooked) 1 cup
6.1g (12% DV)
Standard Release (Common)
97
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
6g (12% DV)
Standard Release (Common)
98
SILK Vanilla, soymilk 1 cup
6g (12% DV)
Standard Release (Common)
99
SILK Plus for Bone Health, soymilk 1 cup
6g (12% DV)
Standard Release (Common)
100
SILK Plus Fiber, soymilk 1 cup
6g (12% DV)
Standard Release (Common)
101
SILK Light Plain, soymilk 1 cup
6g (12% DV)
Standard Release (Common)
102
SILK Light Vanilla, soymilk 1 cup
6g (12% DV)
Standard Release (Common)
103
SILK Very Vanilla, soymilk 1 cup
6g (12% DV)
Standard Release (Common)
104
SILK Chai, soymilk 1 cup
6g (12% DV)
Standard Release (Common)
105
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
6g (12% DV)
Standard Release (Common)
106
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
6g (12% DV)
Standard Release (Common)
107
Couscous, cooked 1 cup, cooked
6g (12% DV)
Standard Release (Common)
108
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
5.9g (12% DV)
Standard Release (Common)
109
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
5.9g (12% DV)
Standard Release (Common)
110
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
5.8g (12% DV)
Standard Release (Common)
111
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
5.8g (12% DV)
Standard Release (Common)
112
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
5.7g (11% DV)
Standard Release (Common)
113
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
5.7g (11% DV)
Standard Release (Common)
114
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
5.7g (11% DV)
Standard Release (Common)
115
Cooked Bulgur (Bulgur, cooked) 1 cup
5.6g (11% DV)
Standard Release (Common)
116
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
5.6g (11% DV)
Standard Release (Common)
117
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
5.5g (11% DV)
Standard Release (Common)
118
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
5.5g (11% DV)
Standard Release (Common)
119
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
5.5g (11% DV)
Standard Release (Common)
120
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
5.5g (11% DV)
Standard Release (Common)
121
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
5.5g (11% DV)
Standard Release (Common)
122
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
5.3g (11% DV)
Standard Release (Common)
123
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
5.3g (11% DV)
Standard Release (Common)
124
Rowal (Rowal, raw) 1 cup
5.2g (10% DV)
Standard Release (Common)
125
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
5.2g (10% DV)
Standard Release (Common)
126
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
5.2g (10% DV)
Standard Release (Common)
127
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
5.2g (10% DV)
Standard Release (Common)
128
Flax Seeds (Seeds, flaxseed) 1oz
5.2g (10% DV)
Standard Release (Common)
129
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
5.2g (10% DV)
Standard Release (Common)
130
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
5.2g (10% DV)
Standard Release (Common)
131
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
5.2g (10% DV)
Standard Release (Common)
132
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
5.2g (10% DV)
Standard Release (Common)
133
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
5.1g (10% DV)
Standard Release (Common)
134
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
5.1g (10% DV)
Standard Release (Common)
135
Raw Arrowroot (Arrowroot, raw) 1 cup, sliced
5.1g (10% DV)
Standard Release (Common)
136
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
5.1g (10% DV)
Standard Release (Common)
137
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
5.1g (10% DV)
Standard Release (Common)
138
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
5g (10% DV)
Standard Release (Common)
139
SILK Coffee, soymilk 1 cup
5g (10% DV)
Standard Release (Common)
140
SILK Chocolate, soymilk 1 cup
5g (10% DV)
Standard Release (Common)
141
SILK Light Chocolate, soymilk 1 cup
5g (10% DV)
Standard Release (Common)
142
SILK Mocha, soymilk 1 cup
5g (10% DV)
Standard Release (Common)
143
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
5g (10% DV)
Standard Release (Common)
144
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
4.8g (10% DV)
Standard Release (Common)
145
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
4.8g (10% DV)
Standard Release (Common)
146
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
4.8g (10% DV)
Standard Release (Common)
147
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
4.7g (9% DV)
Standard Release (Common)
148
Dried Jujube (Jujube, Chinese, fresh, dried) 100 grams
4.7g (9% DV)
Standard Release (Common)
149
Chia Seeds (Seeds, chia seeds, dried) 1 oz
4.7g (9% DV)
Standard Release (Common)
150
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
4.6g (9% DV)
Standard Release (Common)
151
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
4.6g (9% DV)
Standard Release (Common)
152
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
4.6g (9% DV)
Standard Release (Common)
153
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
4.6g (9% DV)
Standard Release (Common)
154
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
4.5g (9% DV)
Standard Release (Common)
155
California Avocados (Avocados, raw, California) 1 cup, pureed
4.5g (9% DV)
Standard Release (Common)
156
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
4.5g (9% DV)
Standard Release (Common)
157
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
4.4g (9% DV)
Standard Release (Common)
158
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
4.4g (9% DV)
Standard Release (Common)
159
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
4.3g (9% DV)
Standard Release (Common)
160
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
4.3g (9% DV)
Standard Release (Common)
161
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
4.3g (9% DV)
Standard Release (Common)
162
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
4.3g (9% DV)
Standard Release (Common)
163
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
4.3g (9% DV)
Standard Release (Common)
164
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
4.3g (9% DV)
Standard Release (Common)
165
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
4.2g (8% DV)
Standard Release (Common)
166
Guavas (Guavas, common, raw) 1 cup
4.2g (8% DV)
Standard Release (Common)
167
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
4.2g (8% DV)
Standard Release (Common)
168
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
4.1g (8% DV)
Standard Release (Common)
169
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
4.1g (8% DV)
Standard Release (Common)
170
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
4g (8% DV)
Standard Release (Common)
171
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
4g (8% DV)
Standard Release (Common)
172
Goji berries, dried 5 tbsp
4g (8% DV)
Standard Release (Common)
173
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
4g (8% DV)
Standard Release (Common)
174
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
4g (8% DV)
Standard Release (Common)
175
Grilled Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
4g (8% DV)
Standard Release (Common)
176
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
3.9g (8% DV)
Standard Release (Common)
177
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
3.9g (8% DV)
Standard Release (Common)
178
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
3.9g (8% DV)
Standard Release (Common)
179
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
3.9g (8% DV)
Standard Release (Common)
180
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
3.8g (8% DV)
Standard Release (Common)
181
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
3.7g (7% DV)
Standard Release (Common)
182
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
3.7g (7% DV)
Standard Release (Common)
183
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
3.7g (7% DV)
Standard Release (Common)
184
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
3.7g (7% DV)
Standard Release (Common)
185
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
3.6g (7% DV)
Standard Release (Common)
186
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
3.6g (7% DV)
Standard Release (Common)
187
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
3.6g (7% DV)
Standard Release (Common)
188
Durian (Durian, raw or frozen) 1 cup, chopped or diced
3.6g (7% DV)
Standard Release (Common)
189
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
3.5g (7% DV)
Standard Release (Common)
190
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
3.5g (7% DV)
Standard Release (Common)
191
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
3.4g (7% DV)
Standard Release (Common)
192
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
3.4g (7% DV)
Standard Release (Common)
193
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
3.4g (7% DV)
Standard Release (Common)
194
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
3.3g (7% DV)
Standard Release (Common)
195
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
3.3g (7% DV)
Standard Release (Common)
196
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
3.3g (7% DV)
Standard Release (Common)
197
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
3.3g (7% DV)
Standard Release (Common)
198
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
3.2g (6% DV)
Standard Release (Common)
199
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
3.2g (6% DV)
Standard Release (Common)
200
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
3.2g (6% DV)
Standard Release (Common)