Nutrient Ranking Tool
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Vegetarian Foods Highest in Vitamin A (RAE)

200 results
Name
Vitamin A (RAE)
Data source
1
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
2581.4mcg (287% DV)
Standard Release (Common)
2
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
1906.1mcg (212% DV)
Standard Release (Common)
3
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
1329.1mcg (148% DV)
Standard Release (Common)
4
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
1143.9mcg (127% DV)
Standard Release (Common)
5
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
1109.3mcg (123% DV)
Standard Release (Common)
6
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
1095.5mcg (122% DV)
Standard Release (Common)
7
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
943.2mcg (105% DV)
Standard Release (Common)
8
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
943mcg (105% DV)
Standard Release (Common)
9
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
865.2mcg (96% DV)
Standard Release (Common)
10
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
744.8mcg (83% DV)
Standard Release (Common)
11
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
742.5mcg (83% DV)
Standard Release (Common)
12
Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped
738mcg (82% DV)
Standard Release (Common)
13
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
722mcg (80% DV)
Standard Release (Common)
14
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
705.6mcg (78% DV)
Standard Release (Common)
15
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
686.8mcg (76% DV)
Standard Release (Common)
16
Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)
601.2mcg (67% DV)
Standard Release (Common)
17
Baby Carrots (Carrots, baby, raw) 1 nlea serving
586.5mcg (65% DV)
Standard Release (Common)
18
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
551.5mcg (61% DV)
Standard Release (Common)
19
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
548.6mcg (61% DV)
Standard Release (Common)
20
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
535.5mcg (60% DV)
Standard Release (Common)
21
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
535.1mcg (59% DV)
Standard Release (Common)
22
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
489.9mcg (54% DV)
Standard Release (Common)
23
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
400mcg (44% DV)
Standard Release (Common)
24
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
360.4mcg (40% DV)
Standard Release (Common)
25
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
359.1mcg (40% DV)
Standard Release (Common)
26
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
334.8mcg (37% DV)
Standard Release (Common)
27
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
318.5mcg (35% DV)
Standard Release (Common)
28
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
313.2mcg (35% DV)
Standard Release (Common)
29
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
299.1mcg (33% DV)
Standard Release (Common)
30
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
298.9mcg (33% DV)
Standard Release (Common)
31
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
283mcg (31% DV)
Standard Release (Common)
32
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
279.4mcg (31% DV)
Standard Release (Common)
33
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
268.4mcg (30% DV)
Standard Release (Common)
34
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
254.8mcg (28% DV)
Standard Release (Common)
35
Raw Parsley (Parsley, fresh) 1 cup chopped
252.6mcg (28% DV)
Standard Release (Common)
36
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
225.3mcg (25% DV)
Standard Release (Common)
37
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
224.5mcg (25% DV)
Standard Release (Common)
38
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
204.9mcg (23% DV)
Standard Release (Common)
39
Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips
198.5mcg (22% DV)
Standard Release (Common)
40
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
193mcg (21% DV)
Standard Release (Common)
41
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
189.8mcg (21% DV)
Standard Release (Common)
42
Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
186.8mcg (21% DV)
Standard Release (Common)
43
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
181mcg (20% DV)
Standard Release (Common)
44
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
180mcg (20% DV)
Standard Release (Common)
45
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
177.2mcg (20% DV)
Standard Release (Common)
46
Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped
176.4mcg (20% DV)
Standard Release (Common)
47
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
173.7mcg (19% DV)
Standard Release (Common)
48
Raw Garden Cress (Cress, garden, raw) 1 cup
173mcg (19% DV)
Standard Release (Common)
49
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
170.1mcg (19% DV)
Standard Release (Common)
50
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
161mcg (18% DV)
Standard Release (Common)
51
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
160mcg (18% DV)
Standard Release (Common)
52
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
156.1mcg (17% DV)
Standard Release (Common)
53
Melon Balls (Melon balls, frozen) 1 cup, unthawed
154mcg (17% DV)
Standard Release (Common)
54
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
151mcg (17% DV)
Standard Release (Common)
55
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
149.5mcg (17% DV)
Standard Release (Common)
56
Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup
148.8mcg (17% DV)
Standard Release (Common)
57
Apricots (Apricots, raw) 1 cup, halves
148.8mcg (17% DV)
Standard Release (Common)
58
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
146.3mcg (16% DV)
Standard Release (Common)
59
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
141mcg (16% DV)
Standard Release (Common)
60
Raw Spinach (Spinach, raw) 1 cup
140.7mcg (16% DV)
Standard Release (Common)
61
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
139.3mcg (15% DV)
Standard Release (Common)
62
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
138mcg (15% DV)
Standard Release (Common)
63
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
136.1mcg (15% DV)
Standard Release (Common)
64
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
133.4mcg (15% DV)
Standard Release (Common)
65
Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded
133.2mcg (15% DV)
Standard Release (Common)
66
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
132.7mcg (15% DV)
Standard Release (Common)
67
Pitanga (Pitanga, (surinam-cherry), raw) 1 cup
129.8mcg (14% DV)
Standard Release (Common)
68
Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
129mcg (14% DV)
Standard Release (Common)
69
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
127.5mcg (14% DV)
Standard Release (Common)
70
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
127.5mcg (14% DV)
Standard Release (Common)
71
Dried Pasilla Peppers (Peppers, pasilla, dried) 1 pepper
125.2mcg (14% DV)
Standard Release (Common)
72
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
125mcg (14% DV)
Standard Release (Common)
73
Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz
122.5mcg (14% DV)
Standard Release (Common)
74
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
120.6mcg (13% DV)
Standard Release (Common)
75
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
120.1mcg (13% DV)
Standard Release (Common)
76
Raw Beet Greens (Beet greens, raw) 1 cup
120.1mcg (13% DV)
Standard Release (Common)
77
Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup
116.6mcg (13% DV)
Standard Release (Common)
78
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
116.1mcg (13% DV)
Standard Release (Common)
79
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
115.2mcg (13% DV)
Standard Release (Common)
80
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
113.2mcg (13% DV)
Standard Release (Common)
81
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
111.5mcg (12% DV)
Standard Release (Common)
82
Raw Swiss Chard (Chard, swiss, raw) 1 cup
110.2mcg (12% DV)
Standard Release (Common)
83
Ghee (Clarified Butter) (Butter oil, anhydrous) 1 tbsp
107.5mcg (12% DV)
Standard Release (Common)
84
Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup
107mcg (12% DV)
Standard Release (Common)
85
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
105.8mcg (12% DV)
Standard Release (Common)
86
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
105.6mcg (12% DV)
Standard Release (Common)
87
Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded
105mcg (12% DV)
Standard Release (Common)
88
Egg Omelet (Egg, whole, cooked, omelet) 1 large
104.9mcg (12% DV)
Standard Release (Common)
89
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
100.8mcg (11% DV)
Standard Release (Common)
90
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
100.8mcg (11% DV)
Standard Release (Common)
91
Fried Eggs (Egg, whole, cooked, fried) 1 large
100.7mcg (11% DV)
Standard Release (Common)
92
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
100.5mcg (11% DV)
Standard Release (Common)
93
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
99.2mcg (11% DV)
Standard Release (Common)
94
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
99.2mcg (11% DV)
Standard Release (Common)
95
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
98.2mcg (11% DV)
Standard Release (Common)
96
Unsalted Butter (Butter, without salt) 1 tbsp
97.1mcg (11% DV)
Standard Release (Common)
97
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
95.7mcg (11% DV)
Standard Release (Common)
98
Gjetost Cheese (Cheese, gjetost) 1 oz
94.9mcg (11% DV)
Standard Release (Common)
99
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
91.3mcg (10% DV)
Standard Release (Common)
100
Raw Collards (Collards, raw) 1 cup, chopped
90.4mcg (10% DV)
Standard Release (Common)
101
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
90mcg (10% DV)
Standard Release (Common)
102
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
90mcg (10% DV)
Standard Release (Common)
103
Port De Salut Cheese (Cheese, port de salut) 1 oz
89.5mcg (10% DV)
Standard Release (Common)
104
Mangos (Mangos, raw) 1 cup pieces
89.1mcg (10% DV)
Standard Release (Common)
105
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
88.9mcg (10% DV)
Standard Release (Common)
106
Fortified Silken Tofu (Vitasoy USA Nasoya, Lite Silken Tofu) 1/5 package
87.4mcg (10% DV)
Standard Release (Common)
107
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
86mcg (10% DV)
Standard Release (Common)
108
Muenster Cheese (Cheese, muenster) 1 oz
84.6mcg (9% DV)
Standard Release (Common)
109
Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped
84.6mcg (9% DV)
Standard Release (Common)
110
Roquefort (Cheese, roquefort) 1 oz
83.5mcg (9% DV)
Standard Release (Common)
111
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
83.2mcg (9% DV)
Standard Release (Common)
112
Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped
82.9mcg (9% DV)
Standard Release (Common)
113
Brick Cheese (Cheese, brick) 1 oz
82.9mcg (9% DV)
Standard Release (Common)
114
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
82.9mcg (9% DV)
Standard Release (Common)
115
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
82.6mcg (9% DV)
Standard Release (Common)
116
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
81.8mcg (9% DV)
Standard Release (Common)
117
Swiss Cheese (Cheese, swiss) 1 oz
81.8mcg (9% DV)
Standard Release (Common)
118
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
80mcg (9% DV)
Standard Release (Common)
119
Poached Eggs (Egg, whole, cooked, poached) 1 large
80mcg (9% DV)
Standard Release (Common)
120
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
78.9mcg (9% DV)
Standard Release (Common)
121
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
78.9mcg (9% DV)
Standard Release (Common)
122
Caraway Cheese (Cheese, caraway) 1 oz
77mcg (9% DV)
Standard Release (Common)
123
Gruyere Cheese (Cheese, gruyere) 1 oz
77mcg (9% DV)
Standard Release (Common)
124
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
76.8mcg (9% DV)
Standard Release (Common)
125
Colby Cheese (Cheese, colby) 1 oz
75mcg (8% DV)
Standard Release (Common)
126
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
75mcg (8% DV)
Standard Release (Common)
127
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
74.5mcg (8% DV)
Standard Release (Common)
128
Grated Parmesan (Cheese, parmesan, grated) 1 oz
74.4mcg (8% DV)
Standard Release (Common)
129
Fontina Cheese (Cheese, fontina) 1 oz
74.1mcg (8% DV)
Standard Release (Common)
130
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
73.9mcg (8% DV)
Standard Release (Common)
131
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
73.6mcg (8% DV)
Standard Release (Common)
132
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
72.2mcg (8% DV)
Standard Release (Common)
133
Tilsit Cheese (Cheese, tilsit) 1 oz
70.7mcg (8% DV)
Standard Release (Common)
134
Edam Cheese (Cheese, edam) 1 oz
69mcg (8% DV)
Standard Release (Common)
135
Camambert (Cheese, camembert) 1 oz
68.4mcg (8% DV)
Standard Release (Common)
136
Neufchatel Cheese (Cheese, neufchatel) 1 oz
68.4mcg (8% DV)
Standard Release (Common)
137
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
68.2mcg (8% DV)
Standard Release (Common)
138
Papaya (Papayas, raw) 1 cup 1 inch pieces
68.2mcg (8% DV)
Standard Release (Common)
139
Laver Seaweed (Seaweed, laver, raw) 10 sheets
67.6mcg (8% DV)
Standard Release (Common)
140
Queso Fresco (Cheese, fresh, queso fresco) 1/4 cup
67.2mcg (7% DV)
Standard Release (Common)
141
Provolone Cheese (Cheese, provolone) 1 oz
67mcg (7% DV)
Standard Release (Common)
142
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
67mcg (7% DV)
Standard Release (Common)
143
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
66.3mcg (7% DV)
Standard Release (Common)
144
Chesire Cheese (Cheese, cheshire) 1 oz
66.2mcg (7% DV)
Standard Release (Common)
145
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
66.2mcg (7% DV)
Standard Release (Common)
146
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
66mcg (7% DV)
Standard Release (Common)
147
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
65mcg (7% DV)
Standard Release (Common)
148
Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large
64.8mcg (7% DV)
Standard Release (Common)
149
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
64.5mcg (7% DV)
Standard Release (Common)
150
Fat Free Chocolate Milk (Milk, chocolate, fat free, with added vitamin A and vitamin D) 100 grams
64mcg (7% DV)
Standard Release (Common)
151
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
64mcg (7% DV)
Standard Release (Common)
152
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
64mcg (7% DV)
Standard Release (Common)
153
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
63.8mcg (7% DV)
Standard Release (Common)
154
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
62.6mcg (7% DV)
Standard Release (Common)
155
Limburger Cheese (Cheese, limburger) 1 cubic inch
61.2mcg (7% DV)
Standard Release (Common)
156
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
60.8mcg (7% DV)
Standard Release (Common)
157
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
58.8mcg (7% DV)
Standard Release (Common)
158
Oheloberries (Oheloberries, raw) 1 cup
58.8mcg (7% DV)
Standard Release (Common)
159
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
58.8mcg (7% DV)
Standard Release (Common)
160
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
57.6mcg (6% DV)
Standard Release (Common)
161
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
57.1mcg (6% DV)
Standard Release (Common)
162
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
56.8mcg (6% DV)
Standard Release (Common)
163
Monterey Cheese (Cheese, monterey) 1 oz
56.2mcg (6% DV)
Standard Release (Common)
164
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
56.2mcg (6% DV)
Standard Release (Common)
165
Blue Cheese (Cheese, blue) 1 oz
56.2mcg (6% DV)
Standard Release (Common)
166
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
55.9mcg (6% DV)
Standard Release (Common)
167
Raw Green Peas (Peas, green, raw) 1 cup
55.1mcg (6% DV)
Standard Release (Common)
168
Raw Watercress (Watercress, raw) 1 cup, chopped
54.4mcg (6% DV)
Standard Release (Common)
169
Pink Grapefruit Juice (Grapefruit juice, pink, raw) 1 cup
54.3mcg (6% DV)
Standard Release (Common)
170
Endive (Endive, raw) 1 cup
54mcg (6% DV)
Standard Release (Common)
171
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
52.4mcg (6% DV)
Standard Release (Common)
172
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
51.2mcg (6% DV)
Standard Release (Common)
173
Guavas (Guavas, common, raw) 1 cup
51.2mcg (6% DV)
Standard Release (Common)
174
Dried Apricots (Apricots, dried, sulfured, uncooked) 1 oz handful
51.1mcg (6% DV)
Standard Release (Common)
175
Raw Asparagus (Asparagus, raw) 1 cup
50.9mcg (6% DV)
Standard Release (Common)
176
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
50.8mcg (6% DV)
Standard Release (Common)
177
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
50.8mcg (6% DV)
Standard Release (Common)
178
Groundcherries (Groundcherries, (cape-gooseberries or poha), raw) 1 cup
50.4mcg (6% DV)
Standard Release (Common)
179
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
50.2mcg (6% DV)
Standard Release (Common)
180
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
49.8mcg (6% DV)
Standard Release (Common)
181
Brie Cheese (Cheese, brie) 1 oz
49.4mcg (5% DV)
Standard Release (Common)
182
Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped
49.4mcg (5% DV)
Standard Release (Common)
183
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
48.7mcg (5% DV)
Standard Release (Common)
184
Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped
47.9mcg (5% DV)
Standard Release (Common)
185
Queso Blanco (Cheese, white, queso blanco) 1/4 cup
47.1mcg (5% DV)
Standard Release (Common)
186
Gouda Cheese (Cheese, gouda) 1 oz
46.9mcg (5% DV)
Standard Release (Common)
187
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
46.5mcg (5% DV)
Standard Release (Common)
188
Cream Cheese (Cheese, cream) 1 tbsp
44.7mcg (5% DV)
Standard Release (Common)
189
Canned Chili With Beans (Chili with beans, canned) 1 cup
43.5mcg (5% DV)
Standard Release (Common)
190
Elderberries (Elderberries, raw) 1 cup
43.5mcg (5% DV)
Standard Release (Common)
191
Rowal (Rowal, raw) 1 cup
43.3mcg (5% DV)
Standard Release (Common)
192
Watermelon (Watermelon, raw) 1 cup, balls
43.1mcg (5% DV)
Standard Release (Common)
193
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
43.1mcg (5% DV)
Standard Release (Common)
194
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
42.9mcg (5% DV)
Standard Release (Common)
195
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
41.8mcg (5% DV)
Standard Release (Common)
196
Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced
41.8mcg (5% DV)
Standard Release (Common)
197
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
40mcg (4% DV)
Standard Release (Common)
198
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
40mcg (4% DV)
Standard Release (Common)
199
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
39.4mcg (4% DV)
Standard Release (Common)
200
Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced
39mcg (4% DV)
Standard Release (Common)