Nutrient Ranking Tool
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Vegetarian Foods Highest in Thiamin (B1)

200 results
Name
Thiamin (B1)
Data source
1
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
1.9mg (155% DV)
Standard Release (Common)
2
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
1.2mg (99% DV)
Standard Release (Common)
3
Raw Oat Bran (Oat bran, raw) 1 cup
1.1mg (92% DV)
Standard Release (Common)
4
Durian (Durian, raw or frozen) 1 cup, chopped or diced
0.9mg (76% DV)
Standard Release (Common)
5
Soy Milk (Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D) 16oz glass
0.7mg (62% DV)
Standard Release (Common)
6
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
0.7mg (57% DV)
Standard Release (Common)
7
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
0.5mg (43% DV)
Standard Release (Common)
8
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
0.5mg (39% DV)
Standard Release (Common)
9
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
0.5mg (39% DV)
Standard Release (Common)
10
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
0.5mg (39% DV)
Standard Release (Common)
11
Flax Seeds (Seeds, flaxseed) 1oz
0.5mg (39% DV)
Standard Release (Common)
12
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
0.5mg (39% DV)
Standard Release (Common)
13
Cooked Teff (Teff, cooked) 1 cup
0.5mg (38% DV)
Standard Release (Common)
14
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
0.4mg (36% DV)
Standard Release (Common)
15
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
0.4mg (35% DV)
Standard Release (Common)
16
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
0.4mg (35% DV)
Standard Release (Common)
17
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
0.4mg (35% DV)
Standard Release (Common)
18
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
0.4mg (35% DV)
Standard Release (Common)
19
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
0.4mg (35% DV)
Standard Release (Common)
20
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
0.4mg (35% DV)
Standard Release (Common)
21
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
0.4mg (35% DV)
Standard Release (Common)
22
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
0.4mg (33% DV)
Standard Release (Common)
23
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
0.4mg (33% DV)
Standard Release (Common)
24
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
0.4mg (33% DV)
Standard Release (Common)
25
Raw Green Peas (Peas, green, raw) 1 cup
0.4mg (32% DV)
Standard Release (Common)
26
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
0.4mg (31% DV)
Standard Release (Common)
27
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
0.4mg (31% DV)
Standard Release (Common)
28
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
0.4mg (31% DV)
Standard Release (Common)
29
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
0.4mg (30% DV)
Standard Release (Common)
30
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
0.4mg (30% DV)
Standard Release (Common)
31
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
0.4mg (30% DV)
Standard Release (Common)
32
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
0.4mg (29% DV)
Standard Release (Common)
33
Cooked Oat Bran (Oat bran, cooked) 1 cup
0.4mg (29% DV)
Standard Release (Common)
34
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
0.3mg (29% DV)
Standard Release (Common)
35
Baked Beans (Beans, baked, home prepared) 1 cup
0.3mg (29% DV)
Standard Release (Common)
36
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
0.3mg (29% DV)
Standard Release (Common)
37
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
0.3mg (28% DV)
Standard Release (Common)
38
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
0.3mg (28% DV)
Standard Release (Common)
39
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
0.3mg (28% DV)
Standard Release (Common)
40
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
0.3mg (28% DV)
Standard Release (Common)
41
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
0.3mg (28% DV)
Standard Release (Common)
42
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
0.3mg (27% DV)
Standard Release (Common)
43
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
0.3mg (26% DV)
Standard Release (Common)
44
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
0.3mg (26% DV)
Standard Release (Common)
45
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
0.3mg (25% DV)
Standard Release (Common)
46
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
0.3mg (25% DV)
Standard Release (Common)
47
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
0.3mg (24% DV)
Standard Release (Common)
48
Melon Balls (Melon balls, frozen) 1 cup, unthawed
0.3mg (24% DV)
Standard Release (Common)
49
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
0.3mg (24% DV)
Standard Release (Common)
50
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
0.3mg (24% DV)
Standard Release (Common)
51
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
0.3mg (23% DV)
Standard Release (Common)
52
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
0.3mg (23% DV)
Standard Release (Common)
53
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
0.3mg (23% DV)
Standard Release (Common)
54
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
0.3mg (23% DV)
Standard Release (Common)
55
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
0.3mg (23% DV)
Standard Release (Common)
56
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
0.3mg (23% DV)
Standard Release (Common)
57
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
0.3mg (22% DV)
Standard Release (Common)
58
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
0.3mg (22% DV)
Standard Release (Common)
59
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
0.3mg (22% DV)
Standard Release (Common)
60
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
0.3mg (22% DV)
Standard Release (Common)
61
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
0.2mg (21% DV)
Standard Release (Common)
62
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
0.2mg (21% DV)
Standard Release (Common)
63
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
0.2mg (20% DV)
Standard Release (Common)
64
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
0.2mg (20% DV)
Standard Release (Common)
65
Breadfruit (Breadfruit, raw) 1 cup
0.2mg (20% DV)
Standard Release (Common)
66
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
0.2mg (20% DV)
Standard Release (Common)
67
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
0.2mg (20% DV)
Standard Release (Common)
68
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
0.2mg (20% DV)
Standard Release (Common)
69
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
0.2mg (19% DV)
Standard Release (Common)
70
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
0.2mg (19% DV)
Standard Release (Common)
71
Dried Japanese Chestnuts (Nuts, chestnuts, japanese, dried) 1 oz
0.2mg (19% DV)
Standard Release (Common)
72
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
0.2mg (19% DV)
Standard Release (Common)
73
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
0.2mg (19% DV)
Standard Release (Common)
74
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
0.2mg (19% DV)
Standard Release (Common)
75
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
0.2mg (19% DV)
Standard Release (Common)
76
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
0.2mg (19% DV)
Standard Release (Common)
77
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
0.2mg (19% DV)
Standard Release (Common)
78
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
0.2mg (19% DV)
Standard Release (Common)
79
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
0.2mg (18% DV)
Standard Release (Common)
80
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
0.2mg (18% DV)
Standard Release (Common)
81
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
0.2mg (18% DV)
Standard Release (Common)
82
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
0.2mg (18% DV)
Standard Release (Common)
83
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
0.2mg (17% DV)
Standard Release (Common)
84
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
0.2mg (17% DV)
Standard Release (Common)
85
Rice Bran (Rice bran, crude) 1 tablespoon
0.2mg (17% DV)
Standard Release (Common)
86
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
0.2mg (17% DV)
Standard Release (Common)
87
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
0.2mg (17% DV)
Standard Release (Common)
88
Cooked Spelt (Spelt, cooked) 1 cup
0.2mg (17% DV)
Standard Release (Common)
89
Raw Okra (Okra, raw) 1 cup
0.2mg (17% DV)
Standard Release (Common)
90
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
0.2mg (17% DV)
Standard Release (Common)
91
Quinoa, cooked 1 cup
0.2mg (17% DV)
Standard Release (Common)
92
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
0.2mg (16% DV)
Standard Release (Common)
93
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
0.2mg (16% DV)
Standard Release (Common)
94
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
0.2mg (16% DV)
Standard Release (Common)
95
Raw Asparagus (Asparagus, raw) 1 cup
0.2mg (16% DV)
Standard Release (Common)
96
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
0.2mg (16% DV)
Standard Release (Common)
97
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
0.2mg (16% DV)
Standard Release (Common)
98
Pecans (Nuts, pecans) 1 oz (19 halves)
0.2mg (16% DV)
Standard Release (Common)
99
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
0.2mg (15% DV)
Standard Release (Common)
100
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
0.2mg (15% DV)
Standard Release (Common)
101
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
0.2mg (15% DV)
Standard Release (Common)
102
Cooked Millet (Millet, cooked) 1 cup
0.2mg (15% DV)
Standard Release (Common)
103
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
0.2mg (15% DV)
Standard Release (Common)
104
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
0.2mg (15% DV)
Standard Release (Common)
105
Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
0.2mg (15% DV)
Standard Release (Common)
106
Raw Peanuts (Peanuts, all types, raw) 1 oz
0.2mg (15% DV)
Standard Release (Common)
107
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
0.2mg (15% DV)
Standard Release (Common)
108
Raw Cassava (Cassava, raw) 1 cup
0.2mg (15% DV)
Standard Release (Common)
109
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
0.2mg (15% DV)
Standard Release (Common)
110
Chia Seeds (Seeds, chia seeds, dried) 1 oz
0.2mg (15% DV)
Standard Release (Common)
111
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
0.2mg (15% DV)
Standard Release (Common)
112
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
0.2mg (15% DV)
Standard Release (Common)
113
Jackfruit (Jackfruit, raw) 1 cup, sliced
0.2mg (14% DV)
Standard Release (Common)
114
California Avocados (Avocados, raw, California) 1 cup, pureed
0.2mg (14% DV)
Standard Release (Common)
115
Raw Arrowroot (Arrowroot, raw) 1 cup, sliced
0.2mg (14% DV)
Standard Release (Common)
116
Uncooked Buckwheat (Buckwheat) 1 cup
0.2mg (14% DV)
Standard Release (Common)
117
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
0.2mg (14% DV)
Standard Release (Common)
118
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
0.2mg (14% DV)
Standard Release (Common)
119
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
0.2mg (14% DV)
Standard Release (Common)
120
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
0.2mg (14% DV)
Standard Release (Common)
121
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
0.2mg (14% DV)
Standard Release (Common)
122
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
0.2mg (14% DV)
Standard Release (Common)
123
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
0.2mg (14% DV)
Standard Release (Common)
124
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
0.2mg (14% DV)
Standard Release (Common)
125
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
0.2mg (14% DV)
Standard Release (Common)
126
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
0.2mg (14% DV)
Standard Release (Common)
127
Cherimoya (Cherimoya, raw) 1 cup, pieces
0.2mg (14% DV)
Standard Release (Common)
128
Soursop (Soursop, raw) 1 cup, pulp
0.2mg (13% DV)
Standard Release (Common)
129
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
0.2mg (13% DV)
Standard Release (Common)
130
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
0.2mg (13% DV)
Standard Release (Common)
131
Groundcherries (Groundcherries, (cape-gooseberries or poha), raw) 1 cup
0.2mg (13% DV)
Standard Release (Common)
132
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
0.2mg (13% DV)
Standard Release (Common)
133
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
0.1mg (12% DV)
Standard Release (Common)
134
Tangerine Juice (Tangerine juice, raw) 1 cup
0.1mg (12% DV)
Standard Release (Common)
135
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
0.1mg (12% DV)
Standard Release (Common)
136
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
0.1mg (12% DV)
Standard Release (Common)
137
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
0.1mg (12% DV)
Standard Release (Common)
138
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
0.1mg (12% DV)
Standard Release (Common)
139
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
0.1mg (12% DV)
Standard Release (Common)
140
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
0.1mg (12% DV)
Standard Release (Common)
141
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
0.1mg (12% DV)
Standard Release (Common)
142
Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes
0.1mg (12% DV)
Standard Release (Common)
143
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
0.1mg (12% DV)
Standard Release (Common)
144
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
0.1mg (11% DV)
Standard Release (Common)
145
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
0.1mg (11% DV)
Standard Release (Common)
146
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
0.1mg (11% DV)
Standard Release (Common)
147
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
0.1mg (11% DV)
Standard Release (Common)
148
Raw Yautia (Yautia (tannier), raw) 1 cup, sliced
0.1mg (11% DV)
Standard Release (Common)
149
Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)
0.1mg (11% DV)
Standard Release (Common)
150
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
0.1mg (11% DV)
Standard Release (Common)
151
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
0.1mg (11% DV)
Standard Release (Common)
152
Pineapple (Traditional Varieties) (Pineapple, raw, traditional varieties) 1 cup, chunks
0.1mg (11% DV)
Standard Release (Common)
153
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
0.1mg (11% DV)
Standard Release (Common)
154
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
0.1mg (11% DV)
Standard Release (Common)
155
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
0.1mg (11% DV)
Standard Release (Common)
156
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
0.1mg (11% DV)
Standard Release (Common)
157
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
0.1mg (10% DV)
Standard Release (Common)
158
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
0.1mg (10% DV)
Standard Release (Common)
159
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
0.1mg (10% DV)
Standard Release (Common)
160
Canned Chili With Beans (Chili with beans, canned) 1 cup
0.1mg (10% DV)
Standard Release (Common)
161
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
0.1mg (10% DV)
Standard Release (Common)
162
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
0.1mg (10% DV)
Standard Release (Common)
163
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
0.1mg (10% DV)
Standard Release (Common)
164
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
0.1mg (10% DV)
Standard Release (Common)
165
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
0.1mg (10% DV)
Standard Release (Common)
166
Raw Parsnips (Parsnips, raw) 1 cup slices
0.1mg (10% DV)
Standard Release (Common)
167
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
0.1mg (10% DV)
Standard Release (Common)
168
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
0.1mg (10% DV)
Standard Release (Common)
169
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
0.1mg (10% DV)
Standard Release (Common)
170
Pomegranates (Pomegranates, raw) 1 cup
0.1mg (10% DV)
Standard Release (Common)
171
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
0.1mg (10% DV)
Standard Release (Common)
172
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
0.1mg (10% DV)
Standard Release (Common)
173
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
0.1mg (10% DV)
Standard Release (Common)
174
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
0.1mg (10% DV)
Standard Release (Common)
175
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
0.1mg (10% DV)
Standard Release (Common)
176
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
0.1mg (10% DV)
Standard Release (Common)
177
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
0.1mg (9% DV)
Standard Release (Common)
178
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
0.1mg (9% DV)
Standard Release (Common)
179
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
0.1mg (9% DV)
Standard Release (Common)
180
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
0.1mg (9% DV)
Standard Release (Common)
181
Guavas (Guavas, common, raw) 1 cup
0.1mg (9% DV)
Standard Release (Common)
182
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
0.1mg (9% DV)
Standard Release (Common)
183
Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup
0.1mg (9% DV)
Standard Release (Common)
184
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
0.1mg (9% DV)
Standard Release (Common)
185
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
0.1mg (9% DV)
Standard Release (Common)
186
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
0.1mg (9% DV)
Standard Release (Common)
187
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
0.1mg (9% DV)
Standard Release (Common)
188
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
0.1mg (9% DV)
Standard Release (Common)
189
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
0.1mg (9% DV)
Standard Release (Common)
190
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
0.1mg (9% DV)
Standard Release (Common)
191
Cooked Bulgur (Bulgur, cooked) 1 cup
0.1mg (9% DV)
Standard Release (Common)
192
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
0.1mg (9% DV)
Standard Release (Common)
193
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 16 oz glass
0.1mg (9% DV)
Standard Release (Common)
194
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
0.1mg (9% DV)
Standard Release (Common)
195
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
0.1mg (9% DV)
Standard Release (Common)
196
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
0.1mg (9% DV)
Standard Release (Common)
197
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
0.1mg (9% DV)
Standard Release (Common)
198
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
0.1mg (9% DV)
Standard Release (Common)
199
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
0.1mg (9% DV)
Standard Release (Common)
200
Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced
0.1mg (9% DV)
Standard Release (Common)