Nutrient Ranking Tool
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Vegetarian 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
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
224mg (80% RDI)
Standard Release (Common)
10
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
211mg (75% RDI)
Standard Release (Common)
11
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
210mg (75% RDI)
Standard Release (Common)
12
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
208mg (74% RDI)
Standard Release (Common)
13
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
208mg (74% RDI)
Standard Release (Common)
14
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
206mg (74% RDI)
Standard Release (Common)
15
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
205mg (73% RDI)
Standard Release (Common)
16
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
205mg (73% RDI)
Standard Release (Common)
17
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
198mg (71% RDI)
Standard Release (Common)
18
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
196mg (70% RDI)
Standard Release (Common)
19
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
195mg (70% RDI)
Standard Release (Common)
20
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
195mg (70% RDI)
Standard Release (Common)
21
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
191mg (68% RDI)
Standard Release (Common)
22
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
190mg (68% RDI)
Standard Release (Common)
23
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
185mg (66% RDI)
Standard Release (Common)
24
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
184mg (66% RDI)
Standard Release (Common)
25
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
182mg (65% RDI)
Standard Release (Common)
26
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
182mg (65% RDI)
Standard Release (Common)
27
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
182mg (65% RDI)
Standard Release (Common)
28
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
181mg (65% RDI)
Standard Release (Common)
29
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
179mg (64% RDI)
Standard Release (Common)
30
Canned Chili With Beans (Chili with beans, canned) 1 cup
177mg (63% RDI)
Standard Release (Common)
31
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
175mg (63% RDI)
Standard Release (Common)
32
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
173mg (62% RDI)
Standard Release (Common)
33
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
172mg (61% RDI)
Standard Release (Common)
34
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
171mg (61% RDI)
Standard Release (Common)
35
Baked Beans (Beans, baked, home prepared) 1 cup
170mg (61% RDI)
Standard Release (Common)
36
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
166mg (59% RDI)
Standard Release (Common)
37
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
166mg (59% RDI)
Standard Release (Common)
38
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
164mg (59% RDI)
Standard Release (Common)
39
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
164mg (58% RDI)
Standard Release (Common)
40
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
162mg (58% RDI)
Standard Release (Common)
41
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
162mg (58% RDI)
Standard Release (Common)
42
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)
43
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
161mg (58% RDI)
Standard Release (Common)
44
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
161mg (58% RDI)
Standard Release (Common)
45
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
160mg (57% RDI)
Standard Release (Common)
46
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
159mg (57% RDI)
Standard Release (Common)
47
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
157mg (56% RDI)
Standard Release (Common)
48
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
156mg (56% RDI)
Standard Release (Common)
49
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
156mg (56% RDI)
Standard Release (Common)
50
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
155mg (55% RDI)
Standard Release (Common)
51
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)
52
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
155mg (55% RDI)
Standard Release (Common)
53
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
154mg (55% RDI)
Standard Release (Common)
54
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
151mg (54% RDI)
Standard Release (Common)
55
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
146mg (52% RDI)
Standard Release (Common)
56
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
140mg (50% RDI)
Standard Release (Common)
57
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
140mg (50% RDI)
Standard Release (Common)
58
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
139mg (50% RDI)
Standard Release (Common)
59
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
137mg (49% RDI)
Standard Release (Common)
60
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
134mg (48% RDI)
Standard Release (Common)
61
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
133mg (48% RDI)
Standard Release (Common)
62
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
130mg (46% RDI)
Standard Release (Common)
63
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
128mg (46% RDI)
Standard Release (Common)
64
Cooked Oat Bran (Oat bran, cooked) 1 cup
125mg (45% RDI)
Standard Release (Common)
65
Chia Seeds (Seeds, chia seeds, dried) 1 oz
124mg (44% RDI)
Standard Release (Common)
66
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)
67
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
122mg (44% RDI)
Standard Release (Common)
68
Romano Cheese (Cheese, romano) 1 oz
122mg (44% RDI)
Standard Release (Common)
69
Gruyere Cheese (Cheese, gruyere) 1 oz
120mg (43% RDI)
Standard Release (Common)
70
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
119mg (42% RDI)
Standard Release (Common)
71
Swiss Cheese (Cheese, swiss) 1 oz
114mg (41% RDI)
Standard Release (Common)
72
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
113mg (41% RDI)
Standard Release (Common)
73
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
111mg (40% RDI)
Standard Release (Common)
74
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
111mg (40% RDI)
Standard Release (Common)
75
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
109mg (39% RDI)
Standard Release (Common)
76
Grated Parmesan (Cheese, parmesan, grated) 1 oz
109mg (39% RDI)
Standard Release (Common)
77
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
107mg (38% RDI)
Standard Release (Common)
78
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
105mg (38% RDI)
Standard Release (Common)
79
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
105mg (37% RDI)
Standard Release (Common)
80
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
104mg (37% RDI)
Standard Release (Common)
81
Cooked Teff (Teff, cooked) 1 cup
103mg (37% RDI)
Standard Release (Common)
82
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
103mg (37% RDI)
Standard Release (Common)
83
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
103mg (37% RDI)
Standard Release (Common)
84
Fontina Cheese (Cheese, fontina) 1 oz
103mg (37% RDI)
Standard Release (Common)
85
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
102mg (37% RDI)
Standard Release (Common)
86
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
100mg (36% RDI)
Standard Release (Common)
87
Tilsit Cheese (Cheese, tilsit) 1 oz
100mg (36% RDI)
Standard Release (Common)
88
Edam Cheese (Cheese, edam) 1 oz
100mg (36% RDI)
Standard Release (Common)
89
Gouda Cheese (Cheese, gouda) 1 oz
100mg (36% RDI)
Standard Release (Common)
90
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
100mg (36% RDI)
Standard Release (Common)
91
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
99mg (36% RDI)
Standard Release (Common)
92
Provolone Cheese (Cheese, provolone) 1 oz
98mg (35% RDI)
Standard Release (Common)
93
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
98mg (35% RDI)
Standard Release (Common)
94
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
97mg (35% RDI)
Standard Release (Common)
95
Port De Salut Cheese (Cheese, port de salut) 1 oz
97mg (35% RDI)
Standard Release (Common)
96
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
97mg (35% RDI)
Standard Release (Common)
97
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
96mg (34% RDI)
Standard Release (Common)
98
Quinoa, cooked 1 cup
96mg (34% RDI)
Standard Release (Common)
99
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
96mg (34% RDI)
Standard Release (Common)
100
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
95mg (34% RDI)
Standard Release (Common)
101
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)
102
Muenster Cheese (Cheese, muenster) 1 oz
93mg (33% RDI)
Standard Release (Common)
103
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)
104
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
93mg (33% RDI)
Standard Release (Common)
105
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
92mg (33% RDI)
Standard Release (Common)
106
Caraway Cheese (Cheese, caraway) 1 oz
92mg (33% RDI)
Standard Release (Common)
107
Brick Cheese (Cheese, brick) 1 oz
92mg (33% RDI)
Standard Release (Common)
108
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
92mg (33% RDI)
Standard Release (Common)
109
Brie Cheese (Cheese, brie) 1 oz
91mg (33% RDI)
Standard Release (Common)
110
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
91mg (33% RDI)
Standard Release (Common)
111
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
90mg (32% RDI)
Standard Release (Common)
112
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)
113
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
90mg (32% RDI)
Standard Release (Common)
114
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
90mg (32% RDI)
Standard Release (Common)
115
Monterey Cheese (Cheese, monterey) 1 oz
89mg (32% RDI)
Standard Release (Common)
116
Blue Cheese (Cheese, blue) 1 oz
89mg (32% RDI)
Standard Release (Common)
117
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
88mg (31% RDI)
Standard Release (Common)
118
Cooked Bulgur (Bulgur, cooked) 1 cup
87mg (31% RDI)
Standard Release (Common)
119
Camambert (Cheese, camembert) 1 oz
87mg (31% RDI)
Standard Release (Common)
120
Colby Cheese (Cheese, colby) 1 oz
87mg (31% RDI)
Standard Release (Common)
121
Roquefort (Cheese, roquefort) 1 oz
86mg (31% RDI)
Standard Release (Common)
122
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
86mg (31% RDI)
Standard Release (Common)
123
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
86mg (31% RDI)
Standard Release (Common)
124
Egg Omelet (Egg, whole, cooked, omelet) 1 large
85mg (31% RDI)
Standard Release (Common)
125
Chesire Cheese (Cheese, cheshire) 1 oz
85mg (30% RDI)
Standard Release (Common)
126
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
85mg (30% RDI)
Standard Release (Common)
127
Flax Seeds (Seeds, flaxseed) 1oz
84mg (30% RDI)
Standard Release (Common)
128
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
84mg (30% RDI)
Standard Release (Common)
129
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)
130
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
84mg (30% RDI)
Standard Release (Common)
131
Fried Eggs (Egg, whole, cooked, fried) 1 large
83mg (30% RDI)
Standard Release (Common)
132
Poached Eggs (Egg, whole, cooked, poached) 1 large
83mg (30% RDI)
Standard Release (Common)
133
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
82mg (29% RDI)
Standard Release (Common)
134
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
82mg (29% RDI)
Standard Release (Common)
135
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
82mg (29% RDI)
Standard Release (Common)
136
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
82mg (29% RDI)
Standard Release (Common)
137
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
81mg (29% RDI)
Standard Release (Common)
138
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
81mg (29% RDI)
Standard Release (Common)
139
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
81mg (29% RDI)
Standard Release (Common)
140
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
81mg (29% RDI)
Standard Release (Common)
141
Cooked Wild Rice (Wild rice, cooked) 1 cup
80mg (29% RDI)
Standard Release (Common)
142
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
78mg (28% RDI)
Standard Release (Common)
143
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
78mg (28% RDI)
Standard Release (Common)
144
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
77mg (28% RDI)
Standard Release (Common)
145
Couscous, cooked 1 cup, cooked
77mg (27% RDI)
Standard Release (Common)
146
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
77mg (27% RDI)
Standard Release (Common)
147
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
75mg (27% RDI)
Standard Release (Common)
148
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
74mg (27% RDI)
Standard Release (Common)
149
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
74mg (26% RDI)
Standard Release (Common)
150
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
74mg (26% RDI)
Standard Release (Common)
151
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
73mg (26% RDI)
Standard Release (Common)
152
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
73mg (26% RDI)
Standard Release (Common)
153
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
72mg (26% RDI)
Standard Release (Common)
154
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
71mg (25% RDI)
Standard Release (Common)
155
Raw Peanuts (Peanuts, all types, raw) 1 oz
71mg (25% RDI)
Standard Release (Common)
156
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
70mg (25% RDI)
Standard Release (Common)
157
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
70mg (25% RDI)
Standard Release (Common)
158
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
69mg (25% RDI)
Standard Release (Common)
159
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
69mg (25% RDI)
Standard Release (Common)
160
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
68mg (24% RDI)
Standard Release (Common)
161
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
68mg (24% RDI)
Standard Release (Common)
162
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
67mg (24% RDI)
Standard Release (Common)
163
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)
164
Cooked Millet (Millet, cooked) 1 cup
66mg (24% RDI)
Standard Release (Common)
165
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
66mg (24% RDI)
Standard Release (Common)
166
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
66mg (23% RDI)
Standard Release (Common)
167
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
65mg (23% RDI)
Standard Release (Common)
168
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
65mg (23% RDI)
Standard Release (Common)
169
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
64mg (23% RDI)
Standard Release (Common)
170
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
63mg (23% RDI)
Standard Release (Common)
171
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
63mg (22% RDI)
Standard Release (Common)
172
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)
61mg (22% RDI)
Standard Release (Common)
173
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
61mg (22% RDI)
Standard Release (Common)
174
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
61mg (22% RDI)
Standard Release (Common)
175
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
60mg (21% RDI)
Standard Release (Common)
176
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
60mg (21% RDI)
Standard Release (Common)
177
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
60mg (21% RDI)
Standard Release (Common)
178
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
59mg (21% RDI)
Standard Release (Common)
179
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
59mg (21% RDI)
Standard Release (Common)
180
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
59mg (21% RDI)
Standard Release (Common)
181
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
59mg (21% RDI)
Standard Release (Common)
182
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
58mg (21% RDI)
Standard Release (Common)
183
California Avocados (Avocados, raw, California) 1 cup, pureed
58mg (21% RDI)
Standard Release (Common)
184
Grilled Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
57mg (20% RDI)
Standard Release (Common)
185
Feta Cheese (Cheese, feta) 1 oz
57mg (20% RDI)
Standard Release (Common)
186
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
56mg (20% RDI)
Standard Release (Common)
187
Jackfruit (Jackfruit, raw) 1 cup, sliced
56mg (20% RDI)
Standard Release (Common)
188
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
56mg (20% RDI)
Standard Release (Common)
189
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
55mg (20% RDI)
Standard Release (Common)
190
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
55mg (20% RDI)
Standard Release (Common)
191
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
55mg (20% RDI)
Standard Release (Common)
192
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
54mg (19% RDI)
Standard Release (Common)
193
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
54mg (19% RDI)
Standard Release (Common)
194
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
54mg (19% RDI)
Standard Release (Common)
195
Raw Green Peas (Peas, green, raw) 1 cup
54mg (19% RDI)
Standard Release (Common)
196
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
53mg (19% RDI)
Standard Release (Common)
197
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
52mg (19% RDI)
Standard Release (Common)
198
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
52mg (19% RDI)
Standard Release (Common)
199
Limburger Cheese (Cheese, limburger) 1 cubic inch
52mg (19% RDI)
Standard Release (Common)
200
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
52mg (19% RDI)
Standard Release (Common)