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 Valine

200 results
Name
Valine
Data source
1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
2192mg (120% RDI)
Standard Release (Common)
2
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
1462mg (80% RDI)
Standard Release (Common)
3
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1429mg (79% RDI)
Standard Release (Common)
4
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
1161mg (64% RDI)
Standard Release (Common)
5
Uncooked Buckwheat (Buckwheat) 1 cup
1153mg (63% RDI)
Standard Release (Common)
6
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
1137mg (62% RDI)
Standard Release (Common)
7
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1106mg (61% RDI)
Standard Release (Common)
8
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
1083mg (60% RDI)
Standard Release (Common)
9
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1079mg (59% RDI)
Standard Release (Common)
10
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1079mg (59% RDI)
Standard Release (Common)
11
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
1074mg (59% RDI)
Standard Release (Common)
12
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
1074mg (59% RDI)
Standard Release (Common)
13
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
1063mg (58% RDI)
Standard Release (Common)
14
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
1054mg (58% RDI)
Standard Release (Common)
15
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
1005mg (55% RDI)
Standard Release (Common)
16
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
1000mg (55% RDI)
Standard Release (Common)
17
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
988mg (54% RDI)
Standard Release (Common)
18
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
917mg (50% RDI)
Standard Release (Common)
19
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
911mg (50% RDI)
Standard Release (Common)
20
Raw Oat Bran (Oat bran, raw) 1 cup
906mg (50% RDI)
Standard Release (Common)
21
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
890mg (49% RDI)
Standard Release (Common)
22
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
887mg (49% RDI)
Standard Release (Common)
23
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
887mg (49% RDI)
Standard Release (Common)
24
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)
887mg (49% RDI)
Standard Release (Common)
25
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
885mg (49% RDI)
Standard Release (Common)
26
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
882mg (48% RDI)
Standard Release (Common)
27
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
878mg (48% RDI)
Standard Release (Common)
28
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
878mg (48% RDI)
Standard Release (Common)
29
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
868mg (48% RDI)
Standard Release (Common)
30
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
868mg (48% RDI)
Standard Release (Common)
31
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
866mg (48% RDI)
Standard Release (Common)
32
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
846mg (46% RDI)
Standard Release (Common)
33
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
845mg (46% RDI)
Standard Release (Common)
34
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
840mg (46% RDI)
Standard Release (Common)
35
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
804mg (44% RDI)
Standard Release (Common)
36
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
798mg (44% RDI)
Standard Release (Common)
37
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
794mg (44% RDI)
Standard Release (Common)
38
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
794mg (44% RDI)
Standard Release (Common)
39
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
792mg (44% RDI)
Standard Release (Common)
40
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
785mg (43% RDI)
Standard Release (Common)
41
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
773mg (42% RDI)
Standard Release (Common)
42
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
772mg (42% RDI)
Standard Release (Common)
43
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
772mg (42% RDI)
Standard Release (Common)
44
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
761mg (42% RDI)
Standard Release (Common)
45
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
754mg (41% RDI)
Standard Release (Common)
46
Canned Chili With Beans (Chili with beans, canned) 1 cup
753mg (41% RDI)
Standard Release (Common)
47
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
742mg (41% RDI)
Standard Release (Common)
48
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
735mg (40% RDI)
Standard Release (Common)
49
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
723mg (40% RDI)
Standard Release (Common)
50
Baked Beans (Beans, baked, home prepared) 1 cup
713mg (39% RDI)
Standard Release (Common)
51
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
713mg (39% RDI)
Standard Release (Common)
52
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
703mg (39% RDI)
Standard Release (Common)
53
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
697mg (38% RDI)
Standard Release (Common)
54
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
662mg (36% RDI)
Standard Release (Common)
55
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
660mg (36% RDI)
Standard Release (Common)
56
Gruyere Cheese (Cheese, gruyere) 1 oz
637mg (35% RDI)
Standard Release (Common)
57
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
630mg (35% RDI)
Standard Release (Common)
58
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
629mg (35% RDI)
Standard Release (Common)
59
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
623mg (34% RDI)
Standard Release (Common)
60
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
620mg (34% RDI)
Standard Release (Common)
61
Romano Cheese (Cheese, romano) 1 oz
620mg (34% RDI)
Standard Release (Common)
62
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
612mg (34% RDI)
Standard Release (Common)
63
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
610mg (34% RDI)
Standard Release (Common)
64
Swiss Cheese (Cheese, swiss) 1 oz
607mg (33% RDI)
Standard Release (Common)
65
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
596mg (33% RDI)
Standard Release (Common)
66
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
591mg (32% RDI)
Standard Release (Common)
67
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
575mg (32% RDI)
Standard Release (Common)
68
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
573mg (32% RDI)
Standard Release (Common)
69
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
564mg (31% RDI)
Standard Release (Common)
70
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
553mg (30% RDI)
Standard Release (Common)
71
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
547mg (30% RDI)
Standard Release (Common)
72
Fontina Cheese (Cheese, fontina) 1 oz
547mg (30% RDI)
Standard Release (Common)
73
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
543mg (30% RDI)
Standard Release (Common)
74
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
543mg (30% RDI)
Standard Release (Common)
75
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
532mg (29% RDI)
Standard Release (Common)
76
Grated Parmesan (Cheese, parmesan, grated) 1 oz
530mg (29% RDI)
Standard Release (Common)
77
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
515mg (28% RDI)
Standard Release (Common)
78
Edam Cheese (Cheese, edam) 1 oz
514mg (28% RDI)
Standard Release (Common)
79
Gouda Cheese (Cheese, gouda) 1 oz
513mg (28% RDI)
Standard Release (Common)
80
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
510mg (28% RDI)
Standard Release (Common)
81
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
505mg (28% RDI)
Standard Release (Common)
82
Cooked Teff (Teff, cooked) 1 cup
504mg (28% RDI)
Standard Release (Common)
83
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
503mg (28% RDI)
Standard Release (Common)
84
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
502mg (28% RDI)
Standard Release (Common)
85
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
501mg (28% RDI)
Standard Release (Common)
86
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
501mg (28% RDI)
Standard Release (Common)
87
Tilsit Cheese (Cheese, tilsit) 1 oz
498mg (27% RDI)
Standard Release (Common)
88
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
490mg (27% RDI)
Standard Release (Common)
89
Port De Salut Cheese (Cheese, port de salut) 1 oz
485mg (27% RDI)
Standard Release (Common)
90
Caraway Cheese (Cheese, caraway) 1 oz
478mg (26% RDI)
Standard Release (Common)
91
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
468mg (26% RDI)
Standard Release (Common)
92
Provolone Cheese (Cheese, provolone) 1 oz
466mg (26% RDI)
Standard Release (Common)
93
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
466mg (26% RDI)
Standard Release (Common)
94
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
464mg (26% RDI)
Standard Release (Common)
95
Monterey Cheese (Cheese, monterey) 1 oz
464mg (26% RDI)
Standard Release (Common)
96
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
459mg (25% RDI)
Standard Release (Common)
97
Roquefort (Cheese, roquefort) 1 oz
458mg (25% RDI)
Standard Release (Common)
98
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
457mg (25% RDI)
Standard Release (Common)
99
Colby Cheese (Cheese, colby) 1 oz
450mg (25% RDI)
Standard Release (Common)
100
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
448mg (25% RDI)
Standard Release (Common)
101
Chesire Cheese (Cheese, cheshire) 1 oz
443mg (24% RDI)
Standard Release (Common)
102
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
443mg (24% RDI)
Standard Release (Common)
103
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
443mg (24% RDI)
Standard Release (Common)
104
Blue Cheese (Cheese, blue) 1 oz
442mg (24% RDI)
Standard Release (Common)
105
Egg Omelet (Egg, whole, cooked, omelet) 1 large
440mg (24% RDI)
Standard Release (Common)
106
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
438mg (24% RDI)
Standard Release (Common)
107
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
434mg (24% RDI)
Standard Release (Common)
108
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
431mg (24% RDI)
Standard Release (Common)
109
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
429mg (24% RDI)
Standard Release (Common)
110
Fried Eggs (Egg, whole, cooked, fried) 1 large
428mg (24% RDI)
Standard Release (Common)
111
Poached Eggs (Egg, whole, cooked, poached) 1 large
428mg (23% RDI)
Standard Release (Common)
112
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
425mg (23% RDI)
Standard Release (Common)
113
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
425mg (23% RDI)
Standard Release (Common)
114
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
423mg (23% RDI)
Standard Release (Common)
115
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
423mg (23% RDI)
Standard Release (Common)
116
Muenster Cheese (Cheese, muenster) 1 oz
421mg (23% RDI)
Standard Release (Common)
117
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
421mg (23% RDI)
Standard Release (Common)
118
Brick Cheese (Cheese, brick) 1 oz
418mg (23% RDI)
Standard Release (Common)
119
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
412mg (23% RDI)
Standard Release (Common)
120
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
402mg (22% RDI)
Standard Release (Common)
121
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
401mg (22% RDI)
Standard Release (Common)
122
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
399mg (22% RDI)
Standard Release (Common)
123
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
397mg (22% RDI)
Standard Release (Common)
124
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)
397mg (22% RDI)
Standard Release (Common)
125
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
391mg (21% RDI)
Standard Release (Common)
126
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
390mg (21% RDI)
Standard Release (Common)
127
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
384mg (21% RDI)
Standard Release (Common)
128
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
384mg (21% RDI)
Standard Release (Common)
129
Brie Cheese (Cheese, brie) 1 oz
381mg (21% RDI)
Standard Release (Common)
130
Cooked Wild Rice (Wild rice, cooked) 1 cup
380mg (21% RDI)
Standard Release (Common)
131
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
377mg (21% RDI)
Standard Release (Common)
132
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
375mg (21% RDI)
Standard Release (Common)
133
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
374mg (21% RDI)
Standard Release (Common)
134
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
371mg (20% RDI)
Standard Release (Common)
135
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
371mg (20% RDI)
Standard Release (Common)
136
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
371mg (20% RDI)
Standard Release (Common)
137
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
368mg (20% RDI)
Standard Release (Common)
138
Camambert (Cheese, camembert) 1 oz
363mg (20% RDI)
Standard Release (Common)
139
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
362mg (20% RDI)
Standard Release (Common)
140
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
362mg (20% RDI)
Standard Release (Common)
141
Cooked Oat Bran (Oat bran, cooked) 1 cup
361mg (20% RDI)
Standard Release (Common)
142
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
361mg (20% RDI)
Standard Release (Common)
143
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
360mg (20% RDI)
Standard Release (Common)
144
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
355mg (19% RDI)
Standard Release (Common)
145
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
352mg (19% RDI)
Standard Release (Common)
146
Quinoa, cooked 1 cup
342mg (19% RDI)
Standard Release (Common)
147
Raw Green Peas (Peas, green, raw) 1 cup
341mg (19% RDI)
Standard Release (Common)
148
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
339mg (19% RDI)
Standard Release (Common)
149
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
337mg (19% RDI)
Standard Release (Common)
150
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
334mg (18% RDI)
Standard Release (Common)
151
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
329mg (18% RDI)
Standard Release (Common)
152
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
325mg (18% RDI)
Standard Release (Common)
153
Cooked Millet (Millet, cooked) 1 cup
320mg (18% RDI)
Standard Release (Common)
154
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
317mg (17% RDI)
Standard Release (Common)
155
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
317mg (17% RDI)
Standard Release (Common)
156
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
311mg (17% RDI)
Standard Release (Common)
157
Raw Peanuts (Peanuts, all types, raw) 1 oz
307mg (17% RDI)
Standard Release (Common)
158
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
307mg (17% RDI)
Standard Release (Common)
159
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
305mg (17% RDI)
Standard Release (Common)
160
Flax Seeds (Seeds, flaxseed) 1oz
304mg (17% RDI)
Standard Release (Common)
161
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
304mg (17% RDI)
Standard Release (Common)
162
Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
303mg (17% RDI)
Standard Release (Common)
163
Feta Cheese (Cheese, feta) 1 oz
302mg (17% RDI)
Standard Release (Common)
164
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
302mg (17% RDI)
Standard Release (Common)
165
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
301mg (17% RDI)
Standard Release (Common)
166
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
295mg (16% RDI)
Standard Release (Common)
167
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
291mg (16% RDI)
Standard Release (Common)
168
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
291mg (16% RDI)
Standard Release (Common)
169
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
287mg (16% RDI)
Standard Release (Common)
170
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
287mg (16% RDI)
Standard Release (Common)
171
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
287mg (16% RDI)
Standard Release (Common)
172
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
284mg (16% RDI)
Standard Release (Common)
173
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
284mg (16% RDI)
Standard Release (Common)
174
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
283mg (16% RDI)
Standard Release (Common)
175
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
282mg (15% RDI)
Standard Release (Common)
176
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
281mg (15% RDI)
Standard Release (Common)
177
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
278mg (15% RDI)
Standard Release (Common)
178
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
276mg (15% RDI)
Standard Release (Common)
179
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
276mg (15% RDI)
Standard Release (Common)
180
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
271mg (15% RDI)
Standard Release (Common)
181
Chia Seeds (Seeds, chia seeds, dried) 1 oz
270mg (15% RDI)
Standard Release (Common)
182
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
270mg (15% RDI)
Standard Release (Common)
183
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
269mg (15% RDI)
Standard Release (Common)
184
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
268mg (15% RDI)
Standard Release (Common)
185
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
267mg (15% RDI)
Standard Release (Common)
186
Raw Egg Whites (Egg, white, raw, fresh) 1 large
267mg (15% RDI)
Standard Release (Common)
187
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
265mg (15% RDI)
Standard Release (Common)
188
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
264mg (15% RDI)
Standard Release (Common)
189
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
259mg (14% RDI)
Standard Release (Common)
190
Limburger Cheese (Cheese, limburger) 1 cubic inch
259mg (14% RDI)
Standard Release (Common)
191
Couscous, cooked 1 cup, cooked
254mg (14% RDI)
Standard Release (Common)
192
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
254mg (14% RDI)
Standard Release (Common)
193
Cooked Bulgur (Bulgur, cooked) 1 cup
253mg (14% RDI)
Standard Release (Common)
194
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
250mg (14% RDI)
Standard Release (Common)
195
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
247mg (14% RDI)
Standard Release (Common)
196
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
247mg (14% RDI)
Standard Release (Common)
197
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
246mg (14% RDI)
Standard Release (Common)
198
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
246mg (14% RDI)
Standard Release (Common)
199
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
243mg (13% RDI)
Standard Release (Common)
200
California Avocados (Avocados, raw, California) 1 cup, pureed
242mg (13% RDI)
Standard Release (Common)