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

200 results
Name
Threonine
Data source
1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
1978mg (188% RDI)
Standard Release (Common)
2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1244mg (118% RDI)
Standard Release (Common)
3
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
997mg (95% RDI)
Standard Release (Common)
4
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
951mg (91% RDI)
Standard Release (Common)
5
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
951mg (91% RDI)
Standard Release (Common)
6
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
897mg (85% RDI)
Standard Release (Common)
7
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
886mg (84% RDI)
Standard Release (Common)
8
Uncooked Buckwheat (Buckwheat) 1 cup
860mg (82% RDI)
Standard Release (Common)
9
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
732mg (70% RDI)
Standard Release (Common)
10
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
726mg (69% RDI)
Standard Release (Common)
11
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
722mg (69% RDI)
Standard Release (Common)
12
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
713mg (68% RDI)
Standard Release (Common)
13
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
706mg (67% RDI)
Standard Release (Common)
14
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
706mg (67% RDI)
Standard Release (Common)
15
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
698mg (66% RDI)
Standard Release (Common)
16
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
696mg (66% RDI)
Standard Release (Common)
17
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
688mg (66% RDI)
Standard Release (Common)
18
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
680mg (65% RDI)
Standard Release (Common)
19
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
675mg (64% RDI)
Standard Release (Common)
20
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
654mg (62% RDI)
Standard Release (Common)
21
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
649mg (62% RDI)
Standard Release (Common)
22
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
646mg (62% RDI)
Standard Release (Common)
23
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
642mg (61% RDI)
Standard Release (Common)
24
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
640mg (61% RDI)
Standard Release (Common)
25
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
636mg (61% RDI)
Standard Release (Common)
26
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
634mg (60% RDI)
Standard Release (Common)
27
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
621mg (59% RDI)
Standard Release (Common)
28
Canned Chili With Beans (Chili with beans, canned) 1 cup
614mg (59% RDI)
Standard Release (Common)
29
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
606mg (58% RDI)
Standard Release (Common)
30
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
587mg (56% RDI)
Standard Release (Common)
31
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
580mg (55% RDI)
Standard Release (Common)
32
Baked Beans (Beans, baked, home prepared) 1 cup
577mg (55% RDI)
Standard Release (Common)
33
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
576mg (55% RDI)
Standard Release (Common)
34
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
566mg (54% RDI)
Standard Release (Common)
35
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
565mg (54% RDI)
Standard Release (Common)
36
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
565mg (54% RDI)
Standard Release (Common)
37
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
540mg (51% RDI)
Standard Release (Common)
38
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
532mg (51% RDI)
Standard Release (Common)
39
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
531mg (51% RDI)
Standard Release (Common)
40
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
529mg (50% RDI)
Standard Release (Common)
41
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
528mg (50% RDI)
Standard Release (Common)
42
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
526mg (50% RDI)
Standard Release (Common)
43
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
525mg (50% RDI)
Standard Release (Common)
44
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
518mg (49% RDI)
Standard Release (Common)
45
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
513mg (49% RDI)
Standard Release (Common)
46
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
513mg (49% RDI)
Standard Release (Common)
47
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
504mg (48% RDI)
Standard Release (Common)
48
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
503mg (48% RDI)
Standard Release (Common)
49
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
503mg (48% RDI)
Standard Release (Common)
50
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
495mg (47% RDI)
Standard Release (Common)
51
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
494mg (47% RDI)
Standard Release (Common)
52
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
491mg (47% RDI)
Standard Release (Common)
53
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
481mg (46% RDI)
Standard Release (Common)
54
Raw Oat Bran (Oat bran, raw) 1 cup
472mg (45% RDI)
Standard Release (Common)
55
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
472mg (45% RDI)
Standard Release (Common)
56
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
465mg (44% RDI)
Standard Release (Common)
57
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
459mg (44% RDI)
Standard Release (Common)
58
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)
439mg (42% RDI)
Standard Release (Common)
59
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
432mg (41% RDI)
Standard Release (Common)
60
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
429mg (41% RDI)
Standard Release (Common)
61
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
424mg (40% RDI)
Standard Release (Common)
62
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
405mg (39% RDI)
Standard Release (Common)
63
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
380mg (36% RDI)
Standard Release (Common)
64
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
378mg (36% RDI)
Standard Release (Common)
65
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
378mg (36% RDI)
Standard Release (Common)
66
Cooked Teff (Teff, cooked) 1 cup
375mg (36% RDI)
Standard Release (Common)
67
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
374mg (36% RDI)
Standard Release (Common)
68
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
372mg (35% RDI)
Standard Release (Common)
69
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
372mg (35% RDI)
Standard Release (Common)
70
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
360mg (34% RDI)
Standard Release (Common)
71
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
352mg (34% RDI)
Standard Release (Common)
72
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
348mg (33% RDI)
Standard Release (Common)
73
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
345mg (33% RDI)
Standard Release (Common)
74
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
336mg (32% RDI)
Standard Release (Common)
75
Romano Cheese (Cheese, romano) 1 oz
333mg (32% RDI)
Standard Release (Common)
76
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
324mg (31% RDI)
Standard Release (Common)
77
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
323mg (31% RDI)
Standard Release (Common)
78
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
322mg (31% RDI)
Standard Release (Common)
79
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
322mg (31% RDI)
Standard Release (Common)
80
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)
322mg (31% RDI)
Standard Release (Common)
81
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
322mg (31% RDI)
Standard Release (Common)
82
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
320mg (30% RDI)
Standard Release (Common)
83
Gruyere Cheese (Cheese, gruyere) 1 oz
309mg (29% RDI)
Standard Release (Common)
84
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
306mg (29% RDI)
Standard Release (Common)
85
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
306mg (29% RDI)
Standard Release (Common)
86
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
305mg (29% RDI)
Standard Release (Common)
87
Grated Parmesan (Cheese, parmesan, grated) 1 oz
305mg (29% RDI)
Standard Release (Common)
88
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
303mg (29% RDI)
Standard Release (Common)
89
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
302mg (29% RDI)
Standard Release (Common)
90
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
299mg (28% RDI)
Standard Release (Common)
91
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
296mg (28% RDI)
Standard Release (Common)
92
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
296mg (28% RDI)
Standard Release (Common)
93
Swiss Cheese (Cheese, swiss) 1 oz
295mg (28% RDI)
Standard Release (Common)
94
Raw Green Peas (Peas, green, raw) 1 cup
294mg (28% RDI)
Standard Release (Common)
95
Egg Omelet (Egg, whole, cooked, omelet) 1 large
285mg (27% RDI)
Standard Release (Common)
96
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
283mg (27% RDI)
Standard Release (Common)
97
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
280mg (27% RDI)
Standard Release (Common)
98
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
280mg (27% RDI)
Standard Release (Common)
99
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
279mg (27% RDI)
Standard Release (Common)
100
Provolone Cheese (Cheese, provolone) 1 oz
279mg (27% RDI)
Standard Release (Common)
101
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
279mg (27% RDI)
Standard Release (Common)
102
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
278mg (26% RDI)
Standard Release (Common)
103
Fried Eggs (Egg, whole, cooked, fried) 1 large
277mg (26% RDI)
Standard Release (Common)
104
Poached Eggs (Egg, whole, cooked, poached) 1 large
277mg (26% RDI)
Standard Release (Common)
105
Roquefort (Cheese, roquefort) 1 oz
274mg (26% RDI)
Standard Release (Common)
106
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
270mg (26% RDI)
Standard Release (Common)
107
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
269mg (26% RDI)
Standard Release (Common)
108
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
269mg (26% RDI)
Standard Release (Common)
109
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
267mg (25% RDI)
Standard Release (Common)
110
Fontina Cheese (Cheese, fontina) 1 oz
266mg (25% RDI)
Standard Release (Common)
111
Edam Cheese (Cheese, edam) 1 oz
265mg (25% RDI)
Standard Release (Common)
112
Gouda Cheese (Cheese, gouda) 1 oz
264mg (25% RDI)
Standard Release (Common)
113
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
262mg (25% RDI)
Standard Release (Common)
114
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
262mg (25% RDI)
Standard Release (Common)
115
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
260mg (25% RDI)
Standard Release (Common)
116
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
255mg (24% RDI)
Standard Release (Common)
117
Tilsit Cheese (Cheese, tilsit) 1 oz
255mg (24% RDI)
Standard Release (Common)
118
Caraway Cheese (Cheese, caraway) 1 oz
254mg (24% RDI)
Standard Release (Common)
119
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
254mg (24% RDI)
Standard Release (Common)
120
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
253mg (24% RDI)
Standard Release (Common)
121
Muenster Cheese (Cheese, muenster) 1 oz
252mg (24% RDI)
Standard Release (Common)
122
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
251mg (24% RDI)
Standard Release (Common)
123
Raw Peanuts (Peanuts, all types, raw) 1 oz
251mg (24% RDI)
Standard Release (Common)
124
Brick Cheese (Cheese, brick) 1 oz
250mg (24% RDI)
Standard Release (Common)
125
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
250mg (24% RDI)
Standard Release (Common)
126
Port De Salut Cheese (Cheese, port de salut) 1 oz
249mg (24% RDI)
Standard Release (Common)
127
Monterey Cheese (Cheese, monterey) 1 oz
247mg (24% RDI)
Standard Release (Common)
128
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
245mg (23% RDI)
Standard Release (Common)
129
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
243mg (23% RDI)
Standard Release (Common)
130
Quinoa, cooked 1 cup
242mg (23% RDI)
Standard Release (Common)
131
Colby Cheese (Cheese, colby) 1 oz
240mg (23% RDI)
Standard Release (Common)
132
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
239mg (23% RDI)
Standard Release (Common)
133
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
238mg (23% RDI)
Standard Release (Common)
134
Chesire Cheese (Cheese, cheshire) 1 oz
236mg (23% RDI)
Standard Release (Common)
135
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
234mg (22% RDI)
Standard Release (Common)
136
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
232mg (22% RDI)
Standard Release (Common)
137
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
230mg (22% RDI)
Standard Release (Common)
138
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
229mg (22% RDI)
Standard Release (Common)
139
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
228mg (22% RDI)
Standard Release (Common)
140
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
227mg (22% RDI)
Standard Release (Common)
141
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
227mg (22% RDI)
Standard Release (Common)
142
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
225mg (21% RDI)
Standard Release (Common)
143
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
224mg (21% RDI)
Standard Release (Common)
144
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
224mg (21% RDI)
Standard Release (Common)
145
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
223mg (21% RDI)
Standard Release (Common)
146
Blue Cheese (Cheese, blue) 1 oz
223mg (21% RDI)
Standard Release (Common)
147
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
221mg (21% RDI)
Standard Release (Common)
148
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
220mg (21% RDI)
Standard Release (Common)
149
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
219mg (21% RDI)
Standard Release (Common)
150
Flax Seeds (Seeds, flaxseed) 1oz
218mg (21% RDI)
Standard Release (Common)
151
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
217mg (21% RDI)
Standard Release (Common)
152
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
214mg (20% RDI)
Standard Release (Common)
153
Brie Cheese (Cheese, brie) 1 oz
213mg (20% RDI)
Standard Release (Common)
154
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
212mg (20% RDI)
Standard Release (Common)
155
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
210mg (20% RDI)
Standard Release (Common)
156
Cooked Wild Rice (Wild rice, cooked) 1 cup
208mg (20% RDI)
Standard Release (Common)
157
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
208mg (20% RDI)
Standard Release (Common)
158
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
205mg (20% RDI)
Standard Release (Common)
159
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
204mg (19% RDI)
Standard Release (Common)
160
Camambert (Cheese, camembert) 1 oz
204mg (19% RDI)
Standard Release (Common)
161
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
203mg (19% RDI)
Standard Release (Common)
162
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
202mg (19% RDI)
Standard Release (Common)
163
Chia Seeds (Seeds, chia seeds, dried) 1 oz
201mg (19% RDI)
Standard Release (Common)
164
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
200mg (19% RDI)
Standard Release (Common)
165
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
197mg (19% RDI)
Standard Release (Common)
166
Cooked Millet (Millet, cooked) 1 cup
197mg (19% RDI)
Standard Release (Common)
167
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
196mg (19% RDI)
Standard Release (Common)
168
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
195mg (19% RDI)
Standard Release (Common)
169
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
195mg (19% RDI)
Standard Release (Common)
170
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
194mg (19% RDI)
Standard Release (Common)
171
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
194mg (18% RDI)
Standard Release (Common)
172
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
193mg (18% RDI)
Standard Release (Common)
173
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
192mg (18% RDI)
Standard Release (Common)
174
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
191mg (18% RDI)
Standard Release (Common)
175
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
189mg (18% RDI)
Standard Release (Common)
176
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
188mg (18% RDI)
Standard Release (Common)
177
Cooked Oat Bran (Oat bran, cooked) 1 cup
188mg (18% RDI)
Standard Release (Common)
178
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
187mg (18% RDI)
Standard Release (Common)
179
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
187mg (18% RDI)
Standard Release (Common)
180
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
184mg (18% RDI)
Standard Release (Common)
181
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
182mg (17% RDI)
Standard Release (Common)
182
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
182mg (17% RDI)
Standard Release (Common)
183
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
181mg (17% RDI)
Standard Release (Common)
184
Feta Cheese (Cheese, feta) 1 oz
181mg (17% RDI)
Standard Release (Common)
185
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
181mg (17% RDI)
Standard Release (Common)
186
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
178mg (17% RDI)
Standard Release (Common)
187
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
171mg (16% RDI)
Standard Release (Common)
188
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
170mg (16% RDI)
Standard Release (Common)
189
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
169mg (16% RDI)
Standard Release (Common)
190
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
169mg (16% RDI)
Standard Release (Common)
191
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
168mg (16% RDI)
Standard Release (Common)
192
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
168mg (16% RDI)
Standard Release (Common)
193
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
167mg (16% RDI)
Standard Release (Common)
194
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
166mg (16% RDI)
Standard Release (Common)
195
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
166mg (16% RDI)
Standard Release (Common)
196
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
166mg (16% RDI)
Standard Release (Common)
197
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
166mg (16% RDI)
Standard Release (Common)
198
California Avocados (Avocados, raw, California) 1 cup, pureed
166mg (16% RDI)
Standard Release (Common)
199
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
166mg (16% RDI)
Standard Release (Common)
200
Cooked Bulgur (Bulgur, cooked) 1 cup
162mg (15% RDI)
Standard Release (Common)