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 Zinc

200 results
Name
Zinc
Data source
1
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
6.2mg (56% DV)
Standard Release (Common)
2
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
5.8mg (53% DV)
Standard Release (Common)
3
Canned Chili With Beans (Chili with beans, canned) 1 cup
5.1mg (47% DV)
Standard Release (Common)
4
Uncooked Buckwheat (Buckwheat) 1 cup
4.1mg (37% DV)
Standard Release (Common)
5
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
4.1mg (37% DV)
Standard Release (Common)
6
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
4mg (36% DV)
Standard Release (Common)
7
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
3.2mg (29% DV)
Standard Release (Common)
8
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
3.2mg (29% DV)
Standard Release (Common)
9
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
3.2mg (29% DV)
Standard Release (Common)
10
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
3.2mg (29% DV)
Standard Release (Common)
11
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
2.9mg (27% DV)
Standard Release (Common)
12
Raw Oat Bran (Oat bran, raw) 1 cup
2.9mg (27% DV)
Standard Release (Common)
13
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
2.8mg (26% DV)
Standard Release (Common)
14
Cooked Teff (Teff, cooked) 1 cup
2.8mg (25% DV)
Standard Release (Common)
15
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
2.5mg (23% DV)
Standard Release (Common)
16
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
2.5mg (23% DV)
Standard Release (Common)
17
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
2.5mg (22% DV)
Standard Release (Common)
18
Cooked Spelt (Spelt, cooked) 1 cup
2.4mg (22% DV)
Standard Release (Common)
19
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
2.4mg (22% DV)
Standard Release (Common)
20
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
2.3mg (21% DV)
Standard Release (Common)
21
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
2.3mg (21% DV)
Standard Release (Common)
22
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
2.3mg (21% DV)
Standard Release (Common)
23
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
2.3mg (21% DV)
Standard Release (Common)
24
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
2.2mg (20% DV)
Standard Release (Common)
25
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
2.2mg (20% DV)
Standard Release (Common)
26
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
2.2mg (20% DV)
Standard Release (Common)
27
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
2.2mg (20% DV)
Standard Release (Common)
28
Cooked Wild Rice (Wild rice, cooked) 1 cup
2.2mg (20% DV)
Standard Release (Common)
29
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
2.2mg (20% DV)
Standard Release (Common)
30
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
2.2mg (20% DV)
Standard Release (Common)
31
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
2.2mg (20% DV)
Standard Release (Common)
32
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
2.2mg (20% DV)
Standard Release (Common)
33
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
2.1mg (19% DV)
Standard Release (Common)
34
Cooked Amaranth (Amaranth grain, cooked) 1 cup
2.1mg (19% DV)
Standard Release (Common)
35
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
2.1mg (19% DV)
Standard Release (Common)
36
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
2.1mg (19% DV)
Standard Release (Common)
37
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
2.1mg (19% DV)
Standard Release (Common)
38
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
2mg (18% DV)
Standard Release (Common)
39
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
2mg (18% DV)
Standard Release (Common)
40
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
2mg (18% DV)
Standard Release (Common)
41
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
2mg (18% DV)
Standard Release (Common)
42
Quinoa, cooked 1 cup
2mg (18% DV)
Standard Release (Common)
43
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
2mg (18% DV)
Standard Release (Common)
44
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
2mg (18% DV)
Standard Release (Common)
45
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
2mg (18% DV)
Standard Release (Common)
46
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
2mg (18% DV)
Standard Release (Common)
47
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
2mg (18% DV)
Standard Release (Common)
48
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
1.9mg (18% DV)
Standard Release (Common)
49
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
1.9mg (18% DV)
Standard Release (Common)
50
Nonfat Chocolate Yogurt (Yogurt, chocolate, nonfat milk, fortified with vitamin D) 1 container (6 oz)
1.9mg (17% DV)
Standard Release (Common)
51
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
1.9mg (17% DV)
Standard Release (Common)
52
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
1.9mg (17% DV)
Standard Release (Common)
53
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
1.9mg (17% DV)
Standard Release (Common)
54
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
1.9mg (17% DV)
Standard Release (Common)
55
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
1.9mg (17% DV)
Standard Release (Common)
56
Baked Beans (Beans, baked, home prepared) 1 cup
1.8mg (17% DV)
Standard Release (Common)
57
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
1.8mg (17% DV)
Standard Release (Common)
58
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)
1.8mg (16% DV)
Standard Release (Common)
59
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
1.8mg (16% DV)
Standard Release (Common)
60
Raw Green Peas (Peas, green, raw) 1 cup
1.8mg (16% DV)
Standard Release (Common)
61
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
1.8mg (16% DV)
Standard Release (Common)
62
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
1.8mg (16% DV)
Standard Release (Common)
63
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
1.8mg (16% DV)
Standard Release (Common)
64
Hominy, canned, white 1 cup
1.7mg (16% DV)
Standard Release (Common)
65
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
1.7mg (16% DV)
Standard Release (Common)
66
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
1.7mg (15% DV)
Standard Release (Common)
67
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
1.7mg (15% DV)
Standard Release (Common)
68
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
1.7mg (15% DV)
Standard Release (Common)
69
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
1.7mg (15% DV)
Standard Release (Common)
70
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
1.7mg (15% DV)
Standard Release (Common)
71
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
1.7mg (15% DV)
Standard Release (Common)
72
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
1.7mg (15% DV)
Standard Release (Common)
73
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
1.6mg (15% DV)
Standard Release (Common)
74
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
1.6mg (15% DV)
Standard Release (Common)
75
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
1.6mg (15% DV)
Standard Release (Common)
76
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
1.6mg (14% DV)
Standard Release (Common)
77
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
1.6mg (14% DV)
Standard Release (Common)
78
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
1.6mg (14% DV)
Standard Release (Common)
79
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
1.6mg (14% DV)
Standard Release (Common)
80
Cooked Millet (Millet, cooked) 1 cup
1.6mg (14% DV)
Standard Release (Common)
81
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
1.6mg (14% DV)
Standard Release (Common)
82
Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
1.6mg (14% DV)
Standard Release (Common)
83
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
1.6mg (14% DV)
Standard Release (Common)
84
California Avocados (Avocados, raw, California) 1 cup, pureed
1.6mg (14% DV)
Standard Release (Common)
85
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
1.6mg (14% DV)
Standard Release (Common)
86
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
1.5mg (14% DV)
Standard Release (Common)
87
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
1.5mg (14% DV)
Standard Release (Common)
88
SILK Very Vanilla, soymilk 1 cup
1.5mg (14% DV)
Standard Release (Common)
89
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
1.5mg (14% DV)
Standard Release (Common)
90
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
1.5mg (14% DV)
Standard Release (Common)
91
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
1.5mg (14% DV)
Standard Release (Common)
92
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
1.5mg (14% DV)
Standard Release (Common)
93
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
1.5mg (13% DV)
Standard Release (Common)
94
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
1.4mg (13% DV)
Standard Release (Common)
95
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
1.4mg (13% DV)
Standard Release (Common)
96
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
1.4mg (13% DV)
Standard Release (Common)
97
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
1.4mg (13% DV)
Standard Release (Common)
98
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
1.4mg (13% DV)
Standard Release (Common)
99
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
1.4mg (13% DV)
Standard Release (Common)
100
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
1.4mg (12% DV)
Standard Release (Common)
101
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
1.4mg (12% DV)
Standard Release (Common)
102
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
1.3mg (12% DV)
Standard Release (Common)
103
Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup
1.3mg (12% DV)
Standard Release (Common)
104
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
1.3mg (12% DV)
Standard Release (Common)
105
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
1.3mg (12% DV)
Standard Release (Common)
106
Chia Seeds (Seeds, chia seeds, dried) 1 oz
1.3mg (12% DV)
Standard Release (Common)
107
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
1.3mg (12% DV)
Standard Release (Common)
108
Pecans (Nuts, pecans) 1 oz (19 halves)
1.3mg (12% DV)
Standard Release (Common)
109
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
1.3mg (12% DV)
Standard Release (Common)
110
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
1.3mg (12% DV)
Standard Release (Common)
111
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
1.3mg (11% DV)
Standard Release (Common)
112
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
1.3mg (11% DV)
Standard Release (Common)
113
Swiss Cheese (Cheese, swiss) 1 oz
1.2mg (11% DV)
Standard Release (Common)
114
Flax Seeds (Seeds, flaxseed) 1oz
1.2mg (11% DV)
Standard Release (Common)
115
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
1.2mg (11% DV)
Standard Release (Common)
116
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
1.2mg (11% DV)
Standard Release (Common)
117
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
1.2mg (11% DV)
Standard Release (Common)
118
Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass
1.2mg (11% DV)
Standard Release (Common)
119
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
1.2mg (11% DV)
Standard Release (Common)
120
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
1.2mg (11% DV)
Standard Release (Common)
121
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
1.2mg (11% DV)
Standard Release (Common)
122
Grated Parmesan (Cheese, parmesan, grated) 1 oz
1.2mg (11% DV)
Standard Release (Common)
123
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
1.2mg (11% DV)
Standard Release (Common)
124
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
1.2mg (11% DV)
Standard Release (Common)
125
Cooked Oat Bran (Oat bran, cooked) 1 cup
1.2mg (11% DV)
Standard Release (Common)
126
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
1.2mg (10% DV)
Standard Release (Common)
127
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
1.2mg (10% DV)
Standard Release (Common)
128
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
1.1mg (10% DV)
Standard Release (Common)
129
Mozzarella Cheese (Non-Fat Or Fat Free) (Cheese, mozzarella, nonfat) 1 oz
1.1mg (10% DV)
Standard Release (Common)
130
Gouda Cheese (Cheese, gouda) 1 oz
1.1mg (10% DV)
Standard Release (Common)
131
Gruyere Cheese (Cheese, gruyere) 1 oz
1.1mg (10% DV)
Standard Release (Common)
132
Fat Free Swiss Cheese (Cheese, Swiss, nonfat or fat free) 1 serving
1.1mg (10% DV)
Standard Release (Common)
133
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
1.1mg (10% DV)
Standard Release (Common)
134
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
1.1mg (10% DV)
Standard Release (Common)
135
Edam Cheese (Cheese, edam) 1 oz
1.1mg (10% DV)
Standard Release (Common)
136
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
1mg (10% DV)
Standard Release (Common)
137
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
1mg (10% DV)
Standard Release (Common)
138
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
139
Cooked Bulgur (Bulgur, cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
140
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
1mg (9% DV)
Standard Release (Common)
141
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
1mg (9% DV)
Standard Release (Common)
142
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
1mg (9% DV)
Standard Release (Common)
143
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
1mg (9% DV)
Standard Release (Common)
144
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
1mg (9% DV)
Standard Release (Common)
145
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
146
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
147
Fontina Cheese (Cheese, fontina) 1 oz
1mg (9% DV)
Standard Release (Common)
148
Tilsit Cheese (Cheese, tilsit) 1 oz
1mg (9% DV)
Standard Release (Common)
149
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
1mg (9% DV)
Standard Release (Common)
150
Rowal (Rowal, raw) 1 cup
1mg (9% DV)
Standard Release (Common)
151
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
1mg (9% DV)
Standard Release (Common)
152
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
1mg (9% DV)
Standard Release (Common)
153
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
1mg (9% DV)
Standard Release (Common)
154
Raw Cremini Mushrooms (Exposed To Sunlight Or Uv) (Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw) 1 cup whole
1mg (9% DV)
Standard Release (Common)
155
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
1mg (9% DV)
Standard Release (Common)
156
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
1mg (9% DV)
Standard Release (Common)
157
Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)
1mg (9% DV)
Standard Release (Common)
158
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
0.9mg (9% DV)
Standard Release (Common)
159
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
0.9mg (9% DV)
Standard Release (Common)
160
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
0.9mg (8% DV)
Standard Release (Common)
161
Raw Peanuts (Peanuts, all types, raw) 1 oz
0.9mg (8% DV)
Standard Release (Common)
162
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
0.9mg (8% DV)
Standard Release (Common)
163
Queso Blanco (Cheese, white, queso blanco) 1/4 cup
0.9mg (8% DV)
Standard Release (Common)
164
Provolone Cheese (Cheese, provolone) 1 oz
0.9mg (8% DV)
Standard Release (Common)
165
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
0.9mg (8% DV)
Standard Release (Common)
166
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
0.9mg (8% DV)
Standard Release (Common)
167
SILK Coffee, soymilk 1 cup
0.9mg (8% DV)
Standard Release (Common)
168
SILK Chai, soymilk 1 cup
0.9mg (8% DV)
Standard Release (Common)
169
SILK Mocha, soymilk 1 cup
0.9mg (8% DV)
Standard Release (Common)
170
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
0.9mg (8% DV)
Standard Release (Common)
171
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
0.9mg (8% DV)
Standard Release (Common)
172
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
0.9mg (8% DV)
Standard Release (Common)
173
Non Fat Greek Yogurt (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)) 1 container
0.9mg (8% DV)
Standard Release (Common)
174
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
0.9mg (8% DV)
Standard Release (Common)
175
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
0.9mg (8% DV)
Standard Release (Common)
176
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
0.9mg (8% DV)
Standard Release (Common)
177
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
0.9mg (8% DV)
Standard Release (Common)
178
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
0.9mg (8% DV)
Standard Release (Common)
179
Colby Cheese (Cheese, colby) 1 oz
0.9mg (8% DV)
Standard Release (Common)
180
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
0.9mg (8% DV)
Standard Release (Common)
181
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
0.9mg (8% DV)
Standard Release (Common)
182
Monterey Cheese (Cheese, monterey) 1 oz
0.9mg (8% DV)
Standard Release (Common)
183
Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)
0.9mg (8% DV)
Standard Release (Common)
184
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
0.8mg (8% DV)
Standard Release (Common)
185
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
0.8mg (8% DV)
Standard Release (Common)
186
Caraway Cheese (Cheese, caraway) 1 oz
0.8mg (8% DV)
Standard Release (Common)
187
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
0.8mg (8% DV)
Standard Release (Common)
188
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
0.8mg (8% DV)
Standard Release (Common)
189
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
0.8mg (8% DV)
Standard Release (Common)
190
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
0.8mg (7% DV)
Standard Release (Common)
191
Feta Cheese (Cheese, feta) 1 oz
0.8mg (7% DV)
Standard Release (Common)
192
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
0.8mg (7% DV)
Standard Release (Common)
193
Muenster Cheese (Cheese, muenster) 1 oz
0.8mg (7% DV)
Standard Release (Common)
194
Chesire Cheese (Cheese, cheshire) 1 oz
0.8mg (7% DV)
Standard Release (Common)
195
Grilled Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
0.8mg (7% DV)
Standard Release (Common)
196
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
0.8mg (7% DV)
Standard Release (Common)
197
Raw Parsnips (Parsnips, raw) 1 cup slices
0.8mg (7% DV)
Standard Release (Common)
198
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
0.8mg (7% DV)
Standard Release (Common)
199
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
0.8mg (7% DV)
Standard Release (Common)
200
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
0.8mg (7% DV)
Standard Release (Common)