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 Tyrosine

200 results
Name
Tyrosine
Data source
1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
1767mg (202% RDI)
Standard Release (Common)
2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1084mg (124% RDI)
Standard Release (Common)
3
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
971mg (111% RDI)
Standard Release (Common)
4
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
971mg (111% RDI)
Standard Release (Common)
5
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
894mg (102% RDI)
Standard Release (Common)
6
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
890mg (102% RDI)
Standard Release (Common)
7
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
833mg (95% RDI)
Standard Release (Common)
8
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
830mg (95% RDI)
Standard Release (Common)
9
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
815mg (93% RDI)
Standard Release (Common)
10
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
797mg (91% RDI)
Standard Release (Common)
11
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
776mg (89% RDI)
Standard Release (Common)
12
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
771mg (88% RDI)
Standard Release (Common)
13
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
739mg (84% RDI)
Standard Release (Common)
14
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
708mg (81% RDI)
Standard Release (Common)
15
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
683mg (78% RDI)
Standard Release (Common)
16
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
649mg (74% RDI)
Standard Release (Common)
17
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
642mg (73% RDI)
Standard Release (Common)
18
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
640mg (73% RDI)
Standard Release (Common)
19
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
634mg (72% RDI)
Standard Release (Common)
20
Raw Oat Bran (Oat bran, raw) 1 cup
628mg (72% RDI)
Standard Release (Common)
21
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
610mg (70% RDI)
Standard Release (Common)
22
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
567mg (65% RDI)
Standard Release (Common)
23
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)
541mg (62% RDI)
Standard Release (Common)
24
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
530mg (61% RDI)
Standard Release (Common)
25
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
521mg (60% RDI)
Standard Release (Common)
26
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
519mg (59% RDI)
Standard Release (Common)
27
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
515mg (59% RDI)
Standard Release (Common)
28
Gruyere Cheese (Cheese, gruyere) 1 oz
504mg (58% RDI)
Standard Release (Common)
29
Romano Cheese (Cheese, romano) 1 oz
504mg (58% RDI)
Standard Release (Common)
30
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
490mg (56% RDI)
Standard Release (Common)
31
Grated Parmesan (Cheese, parmesan, grated) 1 oz
488mg (56% RDI)
Standard Release (Common)
32
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
484mg (55% RDI)
Standard Release (Common)
33
Swiss Cheese (Cheese, swiss) 1 oz
481mg (55% RDI)
Standard Release (Common)
34
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
478mg (55% RDI)
Standard Release (Common)
35
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
477mg (55% RDI)
Standard Release (Common)
36
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
474mg (54% RDI)
Standard Release (Common)
37
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
473mg (54% RDI)
Standard Release (Common)
38
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
466mg (53% RDI)
Standard Release (Common)
39
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
466mg (53% RDI)
Standard Release (Common)
40
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
462mg (53% RDI)
Standard Release (Common)
41
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
456mg (52% RDI)
Standard Release (Common)
42
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
455mg (52% RDI)
Standard Release (Common)
43
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
453mg (52% RDI)
Standard Release (Common)
44
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
450mg (51% RDI)
Standard Release (Common)
45
Fontina Cheese (Cheese, fontina) 1 oz
433mg (49% RDI)
Standard Release (Common)
46
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
432mg (49% RDI)
Standard Release (Common)
47
Provolone Cheese (Cheese, provolone) 1 oz
432mg (49% RDI)
Standard Release (Common)
48
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
432mg (49% RDI)
Standard Release (Common)
49
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
430mg (49% RDI)
Standard Release (Common)
50
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
429mg (49% RDI)
Standard Release (Common)
51
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
428mg (49% RDI)
Standard Release (Common)
52
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
426mg (49% RDI)
Standard Release (Common)
53
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
424mg (48% RDI)
Standard Release (Common)
54
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
421mg (48% RDI)
Standard Release (Common)
55
Canned Chili With Beans (Chili with beans, canned) 1 cup
420mg (48% RDI)
Standard Release (Common)
56
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
419mg (48% RDI)
Standard Release (Common)
57
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
419mg (48% RDI)
Standard Release (Common)
58
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
416mg (48% RDI)
Standard Release (Common)
59
Tilsit Cheese (Cheese, tilsit) 1 oz
414mg (47% RDI)
Standard Release (Common)
60
Edam Cheese (Cheese, edam) 1 oz
414mg (47% RDI)
Standard Release (Common)
61
Gouda Cheese (Cheese, gouda) 1 oz
413mg (47% RDI)
Standard Release (Common)
62
Uncooked Buckwheat (Buckwheat) 1 cup
410mg (47% RDI)
Standard Release (Common)
63
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
410mg (47% RDI)
Standard Release (Common)
64
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
409mg (47% RDI)
Standard Release (Common)
65
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
407mg (46% RDI)
Standard Release (Common)
66
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
406mg (46% RDI)
Standard Release (Common)
67
Port De Salut Cheese (Cheese, port de salut) 1 oz
403mg (46% RDI)
Standard Release (Common)
68
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
403mg (46% RDI)
Standard Release (Common)
69
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
403mg (46% RDI)
Standard Release (Common)
70
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
398mg (46% RDI)
Standard Release (Common)
71
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
397mg (45% RDI)
Standard Release (Common)
72
Baked Beans (Beans, baked, home prepared) 1 cup
392mg (45% RDI)
Standard Release (Common)
73
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
384mg (44% RDI)
Standard Release (Common)
74
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
378mg (43% RDI)
Standard Release (Common)
75
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
374mg (43% RDI)
Standard Release (Common)
76
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
372mg (43% RDI)
Standard Release (Common)
77
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
369mg (42% RDI)
Standard Release (Common)
78
Blue Cheese (Cheese, blue) 1 oz
368mg (42% RDI)
Standard Release (Common)
79
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
364mg (42% RDI)
Standard Release (Common)
80
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
363mg (41% RDI)
Standard Release (Common)
81
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
361mg (41% RDI)
Standard Release (Common)
82
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
359mg (41% RDI)
Standard Release (Common)
83
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
359mg (41% RDI)
Standard Release (Common)
84
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
355mg (41% RDI)
Standard Release (Common)
85
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
353mg (40% RDI)
Standard Release (Common)
86
Caraway Cheese (Cheese, caraway) 1 oz
345mg (39% RDI)
Standard Release (Common)
87
Brie Cheese (Cheese, brie) 1 oz
341mg (39% RDI)
Standard Release (Common)
88
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
338mg (39% RDI)
Standard Release (Common)
89
Monterey Cheese (Cheese, monterey) 1 oz
336mg (38% RDI)
Standard Release (Common)
90
Cooked Teff (Teff, cooked) 1 cup
335mg (38% RDI)
Standard Release (Common)
91
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
334mg (38% RDI)
Standard Release (Common)
92
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
332mg (38% RDI)
Standard Release (Common)
93
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
332mg (38% RDI)
Standard Release (Common)
94
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
332mg (38% RDI)
Standard Release (Common)
95
Colby Cheese (Cheese, colby) 1 oz
326mg (37% RDI)
Standard Release (Common)
96
Camambert (Cheese, camembert) 1 oz
325mg (37% RDI)
Standard Release (Common)
97
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
325mg (37% RDI)
Standard Release (Common)
98
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
325mg (37% RDI)
Standard Release (Common)
99
Chesire Cheese (Cheese, cheshire) 1 oz
320mg (37% RDI)
Standard Release (Common)
100
Muenster Cheese (Cheese, muenster) 1 oz
319mg (36% RDI)
Standard Release (Common)
101
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
317mg (36% RDI)
Standard Release (Common)
102
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
317mg (36% RDI)
Standard Release (Common)
103
Brick Cheese (Cheese, brick) 1 oz
317mg (36% RDI)
Standard Release (Common)
104
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
315mg (36% RDI)
Standard Release (Common)
105
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
314mg (36% RDI)
Standard Release (Common)
106
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
310mg (35% RDI)
Standard Release (Common)
107
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
307mg (35% RDI)
Standard Release (Common)
108
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
307mg (35% RDI)
Standard Release (Common)
109
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
307mg (35% RDI)
Standard Release (Common)
110
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
306mg (35% RDI)
Standard Release (Common)
111
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
306mg (35% RDI)
Standard Release (Common)
112
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
306mg (35% RDI)
Standard Release (Common)
113
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
303mg (35% RDI)
Standard Release (Common)
114
Raw Peanuts (Peanuts, all types, raw) 1 oz
298mg (34% RDI)
Standard Release (Common)
115
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
296mg (34% RDI)
Standard Release (Common)
116
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
290mg (33% RDI)
Standard Release (Common)
117
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
289mg (33% RDI)
Standard Release (Common)
118
Roquefort (Cheese, roquefort) 1 oz
287mg (33% RDI)
Standard Release (Common)
119
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
277mg (32% RDI)
Standard Release (Common)
120
Cooked Wild Rice (Wild rice, cooked) 1 cup
277mg (32% RDI)
Standard Release (Common)
121
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
273mg (31% RDI)
Standard Release (Common)
122
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
272mg (31% RDI)
Standard Release (Common)
123
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
266mg (30% RDI)
Standard Release (Common)
124
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
265mg (30% RDI)
Standard Release (Common)
125
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
265mg (30% RDI)
Standard Release (Common)
126
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)
263mg (30% RDI)
Standard Release (Common)
127
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
262mg (30% RDI)
Standard Release (Common)
128
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
262mg (30% RDI)
Standard Release (Common)
129
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
260mg (30% RDI)
Standard Release (Common)
130
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
257mg (29% RDI)
Standard Release (Common)
131
Egg Omelet (Egg, whole, cooked, omelet) 1 large
256mg (29% RDI)
Standard Release (Common)
132
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
254mg (29% RDI)
Standard Release (Common)
133
Cooked Oat Bran (Oat bran, cooked) 1 cup
250mg (29% RDI)
Standard Release (Common)
134
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
250mg (29% RDI)
Standard Release (Common)
135
Fried Eggs (Egg, whole, cooked, fried) 1 large
249mg (28% RDI)
Standard Release (Common)
136
Poached Eggs (Egg, whole, cooked, poached) 1 large
249mg (28% RDI)
Standard Release (Common)
137
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
248mg (28% RDI)
Standard Release (Common)
138
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
245mg (28% RDI)
Standard Release (Common)
139
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
239mg (27% RDI)
Standard Release (Common)
140
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
238mg (27% RDI)
Standard Release (Common)
141
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
237mg (27% RDI)
Standard Release (Common)
142
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
236mg (27% RDI)
Standard Release (Common)
143
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
236mg (27% RDI)
Standard Release (Common)
144
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
226mg (26% RDI)
Standard Release (Common)
145
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
219mg (25% RDI)
Standard Release (Common)
146
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
216mg (25% RDI)
Standard Release (Common)
147
Limburger Cheese (Cheese, limburger) 1 cubic inch
215mg (25% RDI)
Standard Release (Common)
148
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
215mg (25% RDI)
Standard Release (Common)
149
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
212mg (24% RDI)
Standard Release (Common)
150
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
210mg (24% RDI)
Standard Release (Common)
151
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
207mg (24% RDI)
Standard Release (Common)
152
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
205mg (23% RDI)
Standard Release (Common)
153
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
203mg (23% RDI)
Standard Release (Common)
154
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
202mg (23% RDI)
Standard Release (Common)
155
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
197mg (22% RDI)
Standard Release (Common)
156
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
196mg (22% RDI)
Standard Release (Common)
157
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
194mg (22% RDI)
Standard Release (Common)
158
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
192mg (22% RDI)
Standard Release (Common)
159
Feta Cheese (Cheese, feta) 1 oz
190mg (22% RDI)
Standard Release (Common)
160
Cooked Millet (Millet, cooked) 1 cup
188mg (21% RDI)
Standard Release (Common)
161
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
187mg (21% RDI)
Standard Release (Common)
162
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
186mg (21% RDI)
Standard Release (Common)
163
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
185mg (21% RDI)
Standard Release (Common)
164
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
184mg (21% RDI)
Standard Release (Common)
165
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
183mg (21% RDI)
Standard Release (Common)
166
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
181mg (21% RDI)
Standard Release (Common)
167
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
179mg (20% RDI)
Standard Release (Common)
168
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
179mg (20% RDI)
Standard Release (Common)
169
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
178mg (20% RDI)
Standard Release (Common)
170
Jackfruit (Jackfruit, raw) 1 cup, sliced
170mg (19% RDI)
Standard Release (Common)
171
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
170mg (19% RDI)
Standard Release (Common)
172
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
168mg (19% RDI)
Standard Release (Common)
173
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
165mg (19% RDI)
Standard Release (Common)
174
Raw Green Peas (Peas, green, raw) 1 cup
165mg (19% RDI)
Standard Release (Common)
175
Cooked Bulgur (Bulgur, cooked) 1 cup
164mg (19% RDI)
Standard Release (Common)
176
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
160mg (18% RDI)
Standard Release (Common)
177
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
160mg (18% RDI)
Standard Release (Common)
178
Chia Seeds (Seeds, chia seeds, dried) 1 oz
160mg (18% RDI)
Standard Release (Common)
179
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
160mg (18% RDI)
Standard Release (Common)
180
Couscous, cooked 1 cup, cooked
157mg (18% RDI)
Standard Release (Common)
181
Gjetost Cheese (Cheese, gjetost) 1 oz
154mg (18% RDI)
Standard Release (Common)
182
Quinoa, cooked 1 cup
154mg (18% RDI)
Standard Release (Common)
183
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
152mg (17% RDI)
Standard Release (Common)
184
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
151mg (17% RDI)
Standard Release (Common)
185
Raw Egg Whites (Egg, white, raw, fresh) 1 large
151mg (17% RDI)
Standard Release (Common)
186
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
151mg (17% RDI)
Standard Release (Common)
187
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
151mg (17% RDI)
Standard Release (Common)
188
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
150mg (17% RDI)
Standard Release (Common)
189
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
150mg (17% RDI)
Standard Release (Common)
190
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
149mg (17% RDI)
Standard Release (Common)
191
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
146mg (17% RDI)
Standard Release (Common)
192
Sweetened Condensed Milk (Milk, canned, condensed, sweetened) 1 fl oz
146mg (17% RDI)
Standard Release (Common)
193
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
145mg (17% RDI)
Standard Release (Common)
194
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
145mg (17% RDI)
Standard Release (Common)
195
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
145mg (17% RDI)
Standard Release (Common)
196
Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp
144mg (16% RDI)
Standard Release (Common)
197
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
144mg (16% RDI)
Standard Release (Common)
198
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
143mg (16% RDI)
Standard Release (Common)
199
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
142mg (16% RDI)
Standard Release (Common)
200
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
140mg (16% RDI)
Standard Release (Common)