Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
instructions

Ranking Tool Settings

Nutrients to Rank

Choose food groups

Serving size

Select data source

Vegetarian Foods Highest in Vitamin K

200 results
Name
Vitamin K
Data source
1
Raw Parsley (Parsley, fresh) 1 cup chopped
984mcg (820% DV)
Standard Release (Common)
2
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
888.5mcg (740% DV)
Standard Release (Common)
3
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
829.8mcg (691% DV)
Standard Release (Common)
4
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
772.5mcg (644% DV)
Standard Release (Common)
5
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
697mcg (581% DV)
Standard Release (Common)
6
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
579mcg (482% DV)
Standard Release (Common)
7
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
572.8mcg (477% DV)
Standard Release (Common)
8
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
544.1mcg (453% DV)
Standard Release (Common)
9
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
529.3mcg (441% DV)
Standard Release (Common)
10
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
525.6mcg (438% DV)
Standard Release (Common)
11
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
517.6mcg (431% DV)
Standard Release (Common)
12
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
428.1mcg (357% DV)
Standard Release (Common)
13
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
317.9mcg (265% DV)
Standard Release (Common)
14
Raw Swiss Chard (Chard, swiss, raw) 1 cup
298.8mcg (249% DV)
Standard Release (Common)
15
Raw Garden Cress (Cress, garden, raw) 1 cup
271mcg (226% DV)
Standard Release (Common)
16
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
220.1mcg (183% DV)
Standard Release (Common)
17
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
218.9mcg (182% DV)
Standard Release (Common)
18
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
217.6mcg (181% DV)
Standard Release (Common)
19
Raw New Zealand Spinach (New Zealand spinach, raw) 1 cup, chopped
188.7mcg (157% DV)
Standard Release (Common)
20
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
163.1mcg (136% DV)
Standard Release (Common)
21
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
161.8mcg (135% DV)
Standard Release (Common)
22
Raw Collards (Collards, raw) 1 cup, chopped
157.4mcg (131% DV)
Standard Release (Common)
23
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
155.8mcg (130% DV)
Standard Release (Common)
24
Raw Beet Greens (Beet greens, raw) 1 cup
152mcg (127% DV)
Standard Release (Common)
25
Raw Spinach (Spinach, raw) 1 cup
144.9mcg (121% DV)
Standard Release (Common)
26
Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped
144.2mcg (120% DV)
Standard Release (Common)
27
Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
142.7mcg (119% DV)
Standard Release (Common)
28
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
138.1mcg (115% DV)
Standard Release (Common)
29
Endive (Endive, raw) 1 cup
115.5mcg (96% DV)
Standard Release (Common)
30
Radicchio (Radicchio, raw) 1 cup, shredded
102.1mcg (85% DV)
Standard Release (Common)
31
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
99.9mcg (83% DV)
Standard Release (Common)
32
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
94mcg (78% DV)
Standard Release (Common)
33
Raw Broccoli (Broccoli, raw) 1 cup chopped
92.5mcg (77% DV)
Standard Release (Common)
34
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
91.1mcg (76% DV)
Standard Release (Common)
35
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
89.6mcg (75% DV)
Standard Release (Common)
36
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
89.1mcg (74% DV)
Standard Release (Common)
37
Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)
87.5mcg (73% DV)
Standard Release (Common)
38
Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped
86.3mcg (72% DV)
Standard Release (Common)
39
Raw Watercress (Watercress, raw) 1 cup, chopped
85mcg (71% DV)
Standard Release (Common)
40
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
76.7mcg (64% DV)
Standard Release (Common)
41
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
74.6mcg (62% DV)
Standard Release (Common)
42
Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup
72.9mcg (61% DV)
Standard Release (Common)
43
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
72.5mcg (60% DV)
Standard Release (Common)
44
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
71.4mcg (60% DV)
Standard Release (Common)
45
Raw Cabbage (Cabbage, raw) 1 cup, chopped
67.6mcg (56% DV)
Standard Release (Common)
46
Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced
67.2mcg (56% DV)
Standard Release (Common)
47
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
66.4mcg (55% DV)
Standard Release (Common)
48
Kimchi (Cabbage, kimchi) 1 cup
65.4mcg (55% DV)
Standard Release (Common)
49
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
64mcg (53% DV)
Standard Release (Common)
50
Raw Celeriac (Celeriac, raw) 1 cup
64mcg (53% DV)
Standard Release (Common)
51
Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed
62.3mcg (52% DV)
Standard Release (Common)
52
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
59.9mcg (50% DV)
Standard Release (Common)
53
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
59.9mcg (50% DV)
Standard Release (Common)
54
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
57.8mcg (48% DV)
Standard Release (Common)
55
Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced
56.7mcg (47% DV)
Standard Release (Common)
56
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
56.3mcg (47% DV)
Standard Release (Common)
57
Raw Asparagus (Asparagus, raw) 1 cup
55.7mcg (46% DV)
Standard Release (Common)
58
Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced
54.6mcg (46% DV)
Standard Release (Common)
59
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
53.7mcg (45% DV)
Standard Release (Common)
60
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
51.5mcg (43% DV)
Standard Release (Common)
61
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
51.4mcg (43% DV)
Standard Release (Common)
62
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
48.3mcg (40% DV)
Standard Release (Common)
63
California Avocados (Avocados, raw, California) 1 cup, pureed
48.3mcg (40% DV)
Standard Release (Common)
64
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
48.2mcg (40% DV)
Standard Release (Common)
65
Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded
48.2mcg (40% DV)
Standard Release (Common)
66
Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded
45.5mcg (38% DV)
Standard Release (Common)
67
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
44mcg (37% DV)
Standard Release (Common)
68
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
43.9mcg (37% DV)
Standard Release (Common)
69
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
43.2mcg (36% DV)
Standard Release (Common)
70
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
43mcg (36% DV)
Standard Release (Common)
71
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
42.6mcg (36% DV)
Standard Release (Common)
72
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
42.2mcg (35% DV)
Standard Release (Common)
73
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
41.8mcg (35% DV)
Standard Release (Common)
74
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
41.4mcg (35% DV)
Standard Release (Common)
75
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
41.4mcg (35% DV)
Standard Release (Common)
76
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
41.4mcg (34% DV)
Standard Release (Common)
77
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
40mcg (33% DV)
Standard Release (Common)
78
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
40mcg (33% DV)
Standard Release (Common)
79
Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded
39.3mcg (33% DV)
Standard Release (Common)
80
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
39.2mcg (33% DV)
Standard Release (Common)
81
Raw Green Peas (Peas, green, raw) 1 cup
36mcg (30% DV)
Standard Release (Common)
82
Rhubarb (Rhubarb, raw) 1 cup, diced
35.7mcg (30% DV)
Standard Release (Common)
83
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
34.3mcg (29% DV)
Standard Release (Common)
84
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
34mcg (28% DV)
Standard Release (Common)
85
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
33mcg (28% DV)
Standard Release (Common)
86
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
31.9mcg (27% DV)
Standard Release (Common)
87
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
31.5mcg (26% DV)
Standard Release (Common)
88
Raw Okra (Okra, raw) 1 cup
31.3mcg (26% DV)
Standard Release (Common)
89
Green Onions (Spring Onions, Scallions) (Onions, spring or scallions (includes tops and bulb), raw) 1 medium (4-1/8 inch long)
31.1mcg (26% DV)
Standard Release (Common)
90
Raw Parsnips (Parsnips, raw) 1 cup slices
29.9mcg (25% DV)
Standard Release (Common)
91
Blueberries (Blueberries, raw) 1 cup
28.6mcg (24% DV)
Standard Release (Common)
92
Pomegranates (Pomegranates, raw) 1 cup
28.5mcg (24% DV)
Standard Release (Common)
93
Blackberries (Blackberries, raw) 1 cup
28.5mcg (24% DV)
Standard Release (Common)
94
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
25.4mcg (21% DV)
Standard Release (Common)
95
Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped
24.5mcg (20% DV)
Standard Release (Common)
96
Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup
23.8mcg (20% DV)
Standard Release (Common)
97
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
22mcg (18% DV)
Standard Release (Common)
98
Arugula (Arugula, raw) 1 cup
21.7mcg (18% DV)
Standard Release (Common)
99
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
21.4mcg (18% DV)
Standard Release (Common)
100
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
21.2mcg (18% DV)
Standard Release (Common)
101
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
18.9mcg (16% DV)
Standard Release (Common)
102
Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)
18.8mcg (16% DV)
Standard Release (Common)
103
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
18.7mcg (16% DV)
Standard Release (Common)
104
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
18.5mcg (15% DV)
Standard Release (Common)
105
Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes
17.9mcg (15% DV)
Standard Release (Common)
106
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
17.4mcg (14% DV)
Standard Release (Common)
107
Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded
17.4mcg (14% DV)
Standard Release (Common)
108
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
17.1mcg (14% DV)
Standard Release (Common)
109
Cucumber (Cucumber, with peel, raw) 1 cup
17.1mcg (14% DV)
Standard Release (Common)
110
Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup
16.8mcg (14% DV)
Standard Release (Common)
111
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
16.6mcg (14% DV)
Standard Release (Common)
112
Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)
16.5mcg (14% DV)
Standard Release (Common)
113
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
15.8mcg (13% DV)
Standard Release (Common)
114
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
15.3mcg (13% DV)
Standard Release (Common)
115
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
14.9mcg (12% DV)
Standard Release (Common)
116
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
14.9mcg (12% DV)
Standard Release (Common)
117
Grapes (Grapes, american type (slip skin), raw) 1 cup
13.4mcg (11% DV)
Standard Release (Common)
118
Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips
13.2mcg (11% DV)
Standard Release (Common)
119
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
13.2mcg (11% DV)
Standard Release (Common)
120
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
12.9mcg (11% DV)
Standard Release (Common)
121
Sweet Pickled Relish (Pickle relish, sweet) 1 tbsp
12.6mcg (10% DV)
Standard Release (Common)
122
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
12.4mcg (10% DV)
Standard Release (Common)
123
Raw Cilantro (Coriander (cilantro) leaves, raw) 1/4 cup
12.4mcg (10% DV)
Standard Release (Common)
124
Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped
12.4mcg (10% DV)
Standard Release (Common)
125
Red And White Currants (Currants, red and white, raw) 1 cup
12.3mcg (10% DV)
Standard Release (Common)
126
Raw Banana Peppers (Pepper, banana, raw) 1 cup
11.8mcg (10% DV)
Standard Release (Common)
127
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
11.8mcg (10% DV)
Standard Release (Common)
128
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
11.5mcg (10% DV)
Standard Release (Common)
129
Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped
11mcg (9% DV)
Standard Release (Common)
130
Mulberries (Mulberries, raw) 1 cup
10.9mcg (9% DV)
Standard Release (Common)
131
Plums (Plums, raw) 1 cup, sliced
10.6mcg (9% DV)
Standard Release (Common)
132
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
10.5mcg (9% DV)
Standard Release (Common)
133
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
10.5mcg (9% DV)
Standard Release (Common)
134
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
10.5mcg (9% DV)
Standard Release (Common)
135
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
10.4mcg (9% DV)
Standard Release (Common)
136
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
10.3mcg (9% DV)
Standard Release (Common)
137
Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) 1 cup
10.1mcg (8% DV)
Standard Release (Common)
138
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
9.9mcg (8% DV)
Standard Release (Common)
139
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
9.9mcg (8% DV)
Standard Release (Common)
140
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
9.8mcg (8% DV)
Standard Release (Common)
141
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
9.7mcg (8% DV)
Standard Release (Common)
142
Raspberries (Raspberries, raw) 1 cup
9.6mcg (8% DV)
Standard Release (Common)
143
Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)
9.5mcg (8% DV)
Standard Release (Common)
144
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
9mcg (8% DV)
Standard Release (Common)
145
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
8.9mcg (7% DV)
Standard Release (Common)
146
Canned Prune Juice (Prune juice, canned) 1 cup
8.7mcg (7% DV)
Standard Release (Common)
147
Feijoa (Feijoa, raw) 1 cup, pureed
8.5mcg (7% DV)
Standard Release (Common)
148
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
8.5mcg (7% DV)
Standard Release (Common)
149
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
8.4mcg (7% DV)
Standard Release (Common)
150
Baby Carrots (Carrots, baby, raw) 1 nlea serving
8mcg (7% DV)
Standard Release (Common)
151
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
7.9mcg (7% DV)
Standard Release (Common)
152
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
7.7mcg (6% DV)
Standard Release (Common)
153
Cooked Nopales (Nopales, cooked, without salt) 1 cup
7.6mcg (6% DV)
Standard Release (Common)
154
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
7.6mcg (6% DV)
Standard Release (Common)
155
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
7.6mcg (6% DV)
Standard Release (Common)
156
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
7.5mcg (6% DV)
Standard Release (Common)
157
Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
7.5mcg (6% DV)
Standard Release (Common)
158
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
7.3mcg (6% DV)
Standard Release (Common)
159
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
7.3mcg (6% DV)
Standard Release (Common)
160
Bosc Pear (Pears, raw, bosc (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
7.3mcg (6% DV)
Standard Release (Common)
161
Mangos (Mangos, raw) 1 cup pieces
6.9mcg (6% DV)
Standard Release (Common)
162
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
6.9mcg (6% DV)
Standard Release (Common)
163
Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips
6.9mcg (6% DV)
Standard Release (Common)
164
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
6.7mcg (6% DV)
Standard Release (Common)
165
Kelp Seaweed (Seaweed, kelp, raw) 2 tbsp (1/8 cup)
6.6mcg (6% DV)
Standard Release (Common)
166
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
6.6mcg (5% DV)
Standard Release (Common)
167
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
6.6mcg (5% DV)
Standard Release (Common)
168
Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper
6.4mcg (5% DV)
Standard Release (Common)
169
Raw Chives (Chives, raw) 1 tbsp chopped
6.4mcg (5% DV)
Standard Release (Common)
170
Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper
6.3mcg (5% DV)
Standard Release (Common)
171
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
6.3mcg (5% DV)
Standard Release (Common)
172
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
6.3mcg (5% DV)
Standard Release (Common)
173
Red Anjou Pears (Pears, raw, red anjou) 1 small
6.2mcg (5% DV)
Standard Release (Common)
174
Pears (Pears, raw) 1 cup, slices
6.2mcg (5% DV)
Standard Release (Common)
175
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
6.1mcg (5% DV)
Standard Release (Common)
176
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
6.1mcg (5% DV)
Standard Release (Common)
177
Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small
6.1mcg (5% DV)
Standard Release (Common)
178
Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small
6.1mcg (5% DV)
Standard Release (Common)
179
Green Anjou Pear (Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
6mcg (5% DV)
Standard Release (Common)
180
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
6mcg (5% DV)
Standard Release (Common)
181
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
6mcg (5% DV)
Standard Release (Common)
182
Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)
6mcg (5% DV)
Standard Release (Common)
183
Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
5.8mcg (5% DV)
Standard Release (Common)
184
Dried Pears (Pears, dried, sulfured, uncooked) 1 oz (2 halves)
5.8mcg (5% DV)
Standard Release (Common)
185
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
5.7mcg (5% DV)
Standard Release (Common)
186
Red Delicious Apples (Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
5.5mcg (5% DV)
Standard Release (Common)
187
Cranberries (Cranberries, raw) 1 cup, chopped
5.5mcg (5% DV)
Standard Release (Common)
188
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
5.5mcg (5% DV)
Standard Release (Common)
189
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
5.5mcg (5% DV)
Standard Release (Common)
190
Granny Smith Apples (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
5.3mcg (4% DV)
Standard Release (Common)
191
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
5.3mcg (4% DV)
Standard Release (Common)
192
Bartlett Pears (Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
5.3mcg (4% DV)
Standard Release (Common)
193
Apricots (Apricots, raw) 1 cup, halves
5.1mcg (4% DV)
Standard Release (Common)
194
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
4.9mcg (4% DV)
Standard Release (Common)
195
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
4.9mcg (4% DV)
Standard Release (Common)
196
Canned Chili With Beans (Chili with beans, canned) 1 cup
4.9mcg (4% DV)
Standard Release (Common)
197
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
4.9mcg (4% DV)
Standard Release (Common)
198
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
4.9mcg (4% DV)
Standard Release (Common)
199
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
4.8mcg (4% DV)
Standard Release (Common)
200
Baked Potatoes (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
4.7mcg (4% DV)
Standard Release (Common)