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 Tryptophan

200 results
Name
Tryptophan
Data source
1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
592mg (212% RDI)
Standard Release (Common)
2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
416mg (149% RDI)
Standard Release (Common)
3
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
365mg (130% RDI)
Standard Release (Common)
4
Uncooked Buckwheat (Buckwheat) 1 cup
326mg (117% RDI)
Standard Release (Common)
5
Raw Oat Bran (Oat bran, raw) 1 cup
315mg (112% RDI)
Standard Release (Common)
6
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
298mg (106% RDI)
Standard Release (Common)
7
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
270mg (96% RDI)
Standard Release (Common)
8
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
236mg (84% RDI)
Standard Release (Common)
9
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
208mg (74% RDI)
Standard Release (Common)
10
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
208mg (74% RDI)
Standard Release (Common)
11
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
206mg (74% RDI)
Standard Release (Common)
12
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
205mg (73% RDI)
Standard Release (Common)
13
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
198mg (71% RDI)
Standard Release (Common)
14
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
196mg (70% RDI)
Standard Release (Common)
15
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
195mg (70% RDI)
Standard Release (Common)
16
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
191mg (68% RDI)
Standard Release (Common)
17
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
190mg (68% RDI)
Standard Release (Common)
18
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
185mg (66% RDI)
Standard Release (Common)
19
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
184mg (66% RDI)
Standard Release (Common)
20
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
182mg (65% RDI)
Standard Release (Common)
21
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
182mg (65% RDI)
Standard Release (Common)
22
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
182mg (65% RDI)
Standard Release (Common)
23
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
181mg (65% RDI)
Standard Release (Common)
24
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
179mg (64% RDI)
Standard Release (Common)
25
Canned Chili With Beans (Chili with beans, canned) 1 cup
177mg (63% RDI)
Standard Release (Common)
26
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
175mg (63% RDI)
Standard Release (Common)
27
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
173mg (62% RDI)
Standard Release (Common)
28
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
172mg (61% RDI)
Standard Release (Common)
29
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
171mg (61% RDI)
Standard Release (Common)
30
Baked Beans (Beans, baked, home prepared) 1 cup
170mg (61% RDI)
Standard Release (Common)
31
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
166mg (59% RDI)
Standard Release (Common)
32
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
164mg (59% RDI)
Standard Release (Common)
33
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
164mg (58% RDI)
Standard Release (Common)
34
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
162mg (58% RDI)
Standard Release (Common)
35
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
162mg (58% RDI)
Standard Release (Common)
36
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
162mg (58% RDI)
Standard Release (Common)
37
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
161mg (58% RDI)
Standard Release (Common)
38
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
161mg (58% RDI)
Standard Release (Common)
39
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
160mg (57% RDI)
Standard Release (Common)
40
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
159mg (57% RDI)
Standard Release (Common)
41
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
155mg (55% RDI)
Standard Release (Common)
42
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
154mg (55% RDI)
Standard Release (Common)
43
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
151mg (54% RDI)
Standard Release (Common)
44
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
140mg (50% RDI)
Standard Release (Common)
45
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
140mg (50% RDI)
Standard Release (Common)
46
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
139mg (50% RDI)
Standard Release (Common)
47
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
134mg (48% RDI)
Standard Release (Common)
48
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
130mg (46% RDI)
Standard Release (Common)
49
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
128mg (46% RDI)
Standard Release (Common)
50
Cooked Oat Bran (Oat bran, cooked) 1 cup
125mg (45% RDI)
Standard Release (Common)
51
Chia Seeds (Seeds, chia seeds, dried) 1 oz
124mg (44% RDI)
Standard Release (Common)
52
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)
122mg (44% RDI)
Standard Release (Common)
53
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
122mg (44% RDI)
Standard Release (Common)
54
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
113mg (41% RDI)
Standard Release (Common)
55
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
111mg (40% RDI)
Standard Release (Common)
56
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
111mg (40% RDI)
Standard Release (Common)
57
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
109mg (39% RDI)
Standard Release (Common)
58
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
107mg (38% RDI)
Standard Release (Common)
59
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
105mg (38% RDI)
Standard Release (Common)
60
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
105mg (37% RDI)
Standard Release (Common)
61
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
104mg (37% RDI)
Standard Release (Common)
62
Cooked Teff (Teff, cooked) 1 cup
103mg (37% RDI)
Standard Release (Common)
63
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
103mg (37% RDI)
Standard Release (Common)
64
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
97mg (35% RDI)
Standard Release (Common)
65
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
97mg (35% RDI)
Standard Release (Common)
66
Quinoa, cooked 1 cup
96mg (34% RDI)
Standard Release (Common)
67
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
96mg (34% RDI)
Standard Release (Common)
68
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
94mg (33% RDI)
Standard Release (Common)
69
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
93mg (33% RDI)
Standard Release (Common)
70
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
92mg (33% RDI)
Standard Release (Common)
71
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
92mg (33% RDI)
Standard Release (Common)
72
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
90mg (32% RDI)
Standard Release (Common)
73
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
90mg (32% RDI)
Standard Release (Common)
74
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
90mg (32% RDI)
Standard Release (Common)
75
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
88mg (31% RDI)
Standard Release (Common)
76
Cooked Bulgur (Bulgur, cooked) 1 cup
87mg (31% RDI)
Standard Release (Common)
77
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
86mg (31% RDI)
Standard Release (Common)
78
Flax Seeds (Seeds, flaxseed) 1oz
84mg (30% RDI)
Standard Release (Common)
79
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
84mg (30% RDI)
Standard Release (Common)
80
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
84mg (30% RDI)
Standard Release (Common)
81
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
82mg (29% RDI)
Standard Release (Common)
82
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
82mg (29% RDI)
Standard Release (Common)
83
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
82mg (29% RDI)
Standard Release (Common)
84
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
81mg (29% RDI)
Standard Release (Common)
85
Cooked Wild Rice (Wild rice, cooked) 1 cup
80mg (29% RDI)
Standard Release (Common)
86
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
78mg (28% RDI)
Standard Release (Common)
87
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
77mg (28% RDI)
Standard Release (Common)
88
Couscous, cooked 1 cup, cooked
77mg (27% RDI)
Standard Release (Common)
89
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
75mg (27% RDI)
Standard Release (Common)
90
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
74mg (27% RDI)
Standard Release (Common)
91
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
74mg (26% RDI)
Standard Release (Common)
92
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
73mg (26% RDI)
Standard Release (Common)
93
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
73mg (26% RDI)
Standard Release (Common)
94
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
72mg (26% RDI)
Standard Release (Common)
95
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
71mg (25% RDI)
Standard Release (Common)
96
Raw Peanuts (Peanuts, all types, raw) 1 oz
71mg (25% RDI)
Standard Release (Common)
97
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
70mg (25% RDI)
Standard Release (Common)
98
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
70mg (25% RDI)
Standard Release (Common)
99
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
69mg (25% RDI)
Standard Release (Common)
100
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
67mg (24% RDI)
Standard Release (Common)
101
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
67mg (24% RDI)
Standard Release (Common)
102
Cooked Millet (Millet, cooked) 1 cup
66mg (24% RDI)
Standard Release (Common)
103
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
66mg (23% RDI)
Standard Release (Common)
104
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
65mg (23% RDI)
Standard Release (Common)
105
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
65mg (23% RDI)
Standard Release (Common)
106
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
64mg (23% RDI)
Standard Release (Common)
107
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
63mg (23% RDI)
Standard Release (Common)
108
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
63mg (22% RDI)
Standard Release (Common)
109
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
61mg (22% RDI)
Standard Release (Common)
110
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
61mg (22% RDI)
Standard Release (Common)
111
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
60mg (21% RDI)
Standard Release (Common)
112
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
60mg (21% RDI)
Standard Release (Common)
113
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
59mg (21% RDI)
Standard Release (Common)
114
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
59mg (21% RDI)
Standard Release (Common)
115
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
59mg (21% RDI)
Standard Release (Common)
116
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
59mg (21% RDI)
Standard Release (Common)
117
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
58mg (21% RDI)
Standard Release (Common)
118
California Avocados (Avocados, raw, California) 1 cup, pureed
58mg (21% RDI)
Standard Release (Common)
119
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
57mg (20% RDI)
Standard Release (Common)
120
Jackfruit (Jackfruit, raw) 1 cup, sliced
56mg (20% RDI)
Standard Release (Common)
121
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
56mg (20% RDI)
Standard Release (Common)
122
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
55mg (20% RDI)
Standard Release (Common)
123
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
55mg (20% RDI)
Standard Release (Common)
124
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
54mg (19% RDI)
Standard Release (Common)
125
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
54mg (19% RDI)
Standard Release (Common)
126
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
54mg (19% RDI)
Standard Release (Common)
127
Raw Green Peas (Peas, green, raw) 1 cup
54mg (19% RDI)
Standard Release (Common)
128
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
53mg (19% RDI)
Standard Release (Common)
129
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
52mg (19% RDI)
Standard Release (Common)
130
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
52mg (19% RDI)
Standard Release (Common)
131
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
52mg (19% RDI)
Standard Release (Common)
132
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
51mg (18% RDI)
Standard Release (Common)
133
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
51mg (18% RDI)
Standard Release (Common)
134
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
51mg (18% RDI)
Standard Release (Common)
135
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
50mg (18% RDI)
Standard Release (Common)
136
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
50mg (18% RDI)
Standard Release (Common)
137
Cherimoya (Cherimoya, raw) 1 cup, pieces
50mg (18% RDI)
Standard Release (Common)
138
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
49mg (17% RDI)
Standard Release (Common)
139
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
49mg (17% RDI)
Standard Release (Common)
140
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
48mg (17% RDI)
Standard Release (Common)
141
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
48mg (17% RDI)
Standard Release (Common)
142
Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
48mg (17% RDI)
Standard Release (Common)
143
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
48mg (17% RDI)
Standard Release (Common)
144
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
47mg (17% RDI)
Standard Release (Common)
145
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
47mg (17% RDI)
Standard Release (Common)
146
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
46mg (16% RDI)
Standard Release (Common)
147
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
46mg (16% RDI)
Standard Release (Common)
148
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
44mg (16% RDI)
Standard Release (Common)
149
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
44mg (16% RDI)
Standard Release (Common)
150
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
43mg (15% RDI)
Standard Release (Common)
151
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
43mg (15% RDI)
Standard Release (Common)
152
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
42mg (15% RDI)
Standard Release (Common)
153
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
41mg (15% RDI)
Standard Release (Common)
154
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
41mg (15% RDI)
Standard Release (Common)
155
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
41mg (15% RDI)
Standard Release (Common)
156
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
40mg (14% RDI)
Standard Release (Common)
157
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
40mg (14% RDI)
Standard Release (Common)
158
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
39mg (14% RDI)
Standard Release (Common)
159
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
39mg (14% RDI)
Standard Release (Common)
160
Raw Cassava (Cassava, raw) 1 cup
39mg (14% RDI)
Standard Release (Common)
161
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
39mg (14% RDI)
Standard Release (Common)
162
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
38mg (14% RDI)
Standard Release (Common)
163
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
38mg (14% RDI)
Standard Release (Common)
164
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
37mg (13% RDI)
Standard Release (Common)
165
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
36mg (13% RDI)
Standard Release (Common)
166
Guavas (Guavas, common, raw) 1 cup
36mg (13% RDI)
Standard Release (Common)
167
Raw Asparagus (Asparagus, raw) 1 cup
36mg (13% RDI)
Standard Release (Common)
168
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
36mg (13% RDI)
Standard Release (Common)
169
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
36mg (13% RDI)
Standard Release (Common)
170
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
34mg (12% RDI)
Standard Release (Common)
171
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
34mg (12% RDI)
Standard Release (Common)
172
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
33mg (12% RDI)
Standard Release (Common)
173
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
33mg (12% RDI)
Standard Release (Common)
174
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
33mg (12% RDI)
Standard Release (Common)
175
Tamari (Soy sauce made from soy (tamari)) 1 tbsp
33mg (12% RDI)
Standard Release (Common)
176
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
33mg (12% RDI)
Standard Release (Common)
177
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
32mg (12% RDI)
Standard Release (Common)
178
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
32mg (11% RDI)
Standard Release (Common)
179
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
32mg (11% RDI)
Standard Release (Common)
180
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
32mg (11% RDI)
Standard Release (Common)
181
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
30mg (11% RDI)
Standard Release (Common)
182
Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced
30mg (11% RDI)
Standard Release (Common)
183
Raw Broccoli (Broccoli, raw) 1 cup chopped
30mg (11% RDI)
Standard Release (Common)
184
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
30mg (11% RDI)
Standard Release (Common)
185
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
29mg (11% RDI)
Standard Release (Common)
186
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
29mg (10% RDI)
Standard Release (Common)
187
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
28mg (10% RDI)
Standard Release (Common)
188
Dried Acorns (Nuts, acorns, dried) 1 oz
28mg (10% RDI)
Standard Release (Common)
189
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
28mg (10% RDI)
Standard Release (Common)
190
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
27mg (10% RDI)
Standard Release (Common)
191
Raw Parsley (Parsley, fresh) 1 cup chopped
27mg (10% RDI)
Standard Release (Common)
192
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
27mg (10% RDI)
Standard Release (Common)
193
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
27mg (10% RDI)
Standard Release (Common)
194
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
27mg (10% RDI)
Standard Release (Common)
195
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
27mg (10% RDI)
Standard Release (Common)
196
Pecans (Nuts, pecans) 1 oz (19 halves)
26mg (9% RDI)
Standard Release (Common)
197
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
26mg (9% RDI)
Standard Release (Common)
198
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
26mg (9% RDI)
Standard Release (Common)
199
Raw Beets (Beets, raw) 1 cup
26mg (9% RDI)
Standard Release (Common)
200
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
26mg (9% RDI)
Standard Release (Common)