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 Calcium

200 results

		Name	Calcium	Data source
+	1	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	1721.2mg (132% DV)	Standard Release (Common)
+	2	Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup	868mg (67% DV)	Standard Release (Common)
+	3	Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated	800mg (62% DV)	Standard Release (Common)
+	4	Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass	610mg (47% DV)	Standard Release (Common)
+	5	Soy Milk (Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D) 16oz glass	602.6mg (46% DV)	Standard Release (Common)
+	6	Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass	597.8mg (46% DV)	Standard Release (Common)
+	7	Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass	597.8mg (46% DV)	Standard Release (Common)
+	8	Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass	585.6mg (45% DV)	Standard Release (Common)
+	9	High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass	580.7mg (45% DV)	Standard Release (Common)
+	10	Extra Firm Fortified Tofu (Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm) 1 cup	556mg (43% DV)	Standard Release (Common)
+	11	Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass	551.4mg (42% DV)	Standard Release (Common)
+	12	Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)	487.6mg (38% DV)	Standard Release (Common)
+	13	Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)	448.4mg (34% DV)	Standard Release (Common)
+	14	SILK Plus for Bone Health, soymilk 1 cup	401mg (31% DV)	Standard Release (Common)
+	15	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)	372.4mg (29% DV)	Standard Release (Common)
+	16	Fortified Silken Tofu (Vitasoy USA Nasoya, Lite Silken Tofu) 1/5 package	358.5mg (28% DV)	Standard Release (Common)
+	17	Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz	350.4mg (27% DV)	Standard Release (Common)
+	18	SILK Plus Omega-3 DHA, soymilk 1 cup	349.9mg (27% DV)	Standard Release (Common)
+	19	SILK Very Vanilla, soymilk 1 cup	349.9mg (27% DV)	Standard Release (Common)
+	20	Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup	348.6mg (27% DV)	Standard Release (Common)
+	21	Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup	348.6mg (27% DV)	Standard Release (Common)
+	22	Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup	337.3mg (26% DV)	Standard Release (Common)
+	23	Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz	336.3mg (26% DV)	Standard Release (Common)
+	24	Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped	315mg (24% DV)	Standard Release (Common)
+	25	Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup	306.2mg (24% DV)	Standard Release (Common)
+	26	Romano Cheese (Cheese, romano) 1 oz	302.2mg (23% DV)	Standard Release (Common)
+	27	SILK Coffee, soymilk 1 cup	298.9mg (23% DV)	Standard Release (Common)
+	28	SILK Plus Fiber, soymilk 1 cup	298.9mg (23% DV)	Standard Release (Common)
+	29	SILK Vanilla, soymilk 1 cup	298.9mg (23% DV)	Standard Release (Common)
+	30	Silk (Soy Milk) (SILK Plain, soymilk) 1 cup	298.9mg (23% DV)	Standard Release (Common)
+	31	SILK Mocha, soymilk 1 cup	298.9mg (23% DV)	Standard Release (Common)
+	32	SILK Chai, soymilk 1 cup	298.9mg (23% DV)	Standard Release (Common)
+	33	SILK Light Chocolate, soymilk 1 cup	298.9mg (23% DV)	Standard Release (Common)
+	34	SILK Light Vanilla, soymilk 1 cup	298.9mg (23% DV)	Standard Release (Common)
+	35	SILK Light Plain, soymilk 1 cup	298.9mg (23% DV)	Standard Release (Common)
+	36	SILK Chocolate, soymilk 1 cup	298.9mg (23% DV)	Standard Release (Common)
+	37	Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz	296.8mg (23% DV)	Standard Release (Common)
+	38	Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)	296.5mg (23% DV)	Standard Release (Common)
+	39	Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup	291.8mg (22% DV)	Standard Release (Common)
+	40	Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)	289.1mg (22% DV)	Standard Release (Common)
+	41	Gruyere Cheese (Cheese, gruyere) 1 oz	287.1mg (22% DV)	Standard Release (Common)
+	42	Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup	285mg (22% DV)	Standard Release (Common)
+	43	Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped	284.4mg (22% DV)	Standard Release (Common)
+	44	Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup	284.2mg (22% DV)	Standard Release (Common)
+	45	Buttermilk (Milk, buttermilk, fluid, whole) 1 cup	281.8mg (22% DV)	Standard Release (Common)
+	46	Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz	280.9mg (22% DV)	Standard Release (Common)
+	47	Mozzarella Cheese (Non-Fat Or Fat Free) (Cheese, mozzarella, nonfat) 1 oz	272.9mg (21% DV)	Standard Release (Common)
+	48	Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup	272.5mg (21% DV)	Standard Release (Common)
+	49	Fat Free Swiss Cheese (Cheese, Swiss, nonfat or fat free) 1 serving	269.1mg (21% DV)	Standard Release (Common)
+	50	Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped	267.9mg (21% DV)	Standard Release (Common)
+	51	Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup	261mg (20% DV)	Standard Release (Common)
+	52	Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup	255.4mg (20% DV)	Standard Release (Common)
+	53	Hard Goat Cheese (Cheese, goat, hard type) 1 oz	254.2mg (20% DV)	Standard Release (Common)
+	54	Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup	253.3mg (19% DV)	Standard Release (Common)
+	55	Swiss Cheese (Cheese, swiss) 1 oz	252.8mg (19% DV)	Standard Release (Common)
+	56	Cheddar Cheese (Non-Fat Or Fat Free) (Cheese, cheddar, nonfat or fat free) 1 serving	250mg (19% DV)	Standard Release (Common)
+	57	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	244.8mg (19% DV)	Standard Release (Common)
+	58	Cooked Nopales (Nopales, cooked, without salt) 1 cup	244.4mg (19% DV)	Standard Release (Common)
+	59	Grated Parmesan (Cheese, parmesan, grated) 1 oz	242.3mg (19% DV)	Standard Release (Common)
+	60	Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)	230mg (18% DV)	Standard Release (Common)
+	61	Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz	222.1mg (17% DV)	Standard Release (Common)
+	62	Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz	219.2mg (17% DV)	Standard Release (Common)
+	63	Provolone Cheese (Cheese, provolone) 1 oz	214.7mg (17% DV)	Standard Release (Common)
+	64	Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz	214.7mg (17% DV)	Standard Release (Common)
+	65	Monterey Cheese (Cheese, monterey) 1 oz	211.9mg (16% DV)	Standard Release (Common)
+	66	Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup	211.2mg (16% DV)	Standard Release (Common)
+	67	Edam Cheese (Cheese, edam) 1 oz	207.6mg (16% DV)	Standard Release (Common)
+	68	Queso Blanco (Cheese, white, queso blanco) 1/4 cup	207mg (16% DV)	Standard Release (Common)
+	69	Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices	204.1mg (16% DV)	Standard Release (Common)
+	70	Muenster Cheese (Cheese, muenster) 1 oz	203.6mg (16% DV)	Standard Release (Common)
+	71	Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz	201.6mg (16% DV)	Standard Release (Common)
+	72	Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz	199.7mg (15% DV)	Standard Release (Common)
+	73	Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)	199.1mg (15% DV)	Standard Release (Common)
+	74	Tilsit Cheese (Cheese, tilsit) 1 oz	198.8mg (15% DV)	Standard Release (Common)
+	75	Gouda Cheese (Cheese, gouda) 1 oz	198.8mg (15% DV)	Standard Release (Common)
+	76	Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz	197.9mg (15% DV)	Standard Release (Common)
+	77	Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped	197.3mg (15% DV)	Standard Release (Common)
+	78	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	195mg (15% DV)	Standard Release (Common)
+	79	Colby Cheese (Cheese, colby) 1 oz	194.5mg (15% DV)	Standard Release (Common)
+	80	American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz	193.7mg (15% DV)	Standard Release (Common)
+	81	Brick Cheese (Cheese, brick) 1 oz	191.4mg (15% DV)	Standard Release (Common)
+	82	Caraway Cheese (Cheese, caraway) 1 oz	191.1mg (15% DV)	Standard Release (Common)
+	83	American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice	191.1mg (15% DV)	Standard Release (Common)
+	84	Roquefort (Cheese, roquefort) 1 oz	188mg (14% DV)	Standard Release (Common)
+	85	Non Fat Greek Yogurt (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)) 1 container	187mg (14% DV)	Standard Release (Common)
+	86	Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz	184.9mg (14% DV)	Standard Release (Common)
+	87	Port De Salut Cheese (Cheese, port de salut) 1 oz	184.6mg (14% DV)	Standard Release (Common)
+	88	Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded	184.5mg (14% DV)	Standard Release (Common)
+	89	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	183.6mg (14% DV)	Standard Release (Common)
+	90	Cheshire Cheese (Cheese, cheshire) 1 oz	182.6mg (14% DV)	Standard Release (Common)
+	91	Chia Seeds (Seeds, chia seeds, dried) 1 oz	179.2mg (14% DV)	Standard Release (Common)
+	92	Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup	175.4mg (13% DV)	Standard Release (Common)
+	93	Queso Fresco (Cheese, fresh, queso fresco) 1/4 cup	169.8mg (13% DV)	Standard Release (Common)
+	94	Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped	165.2mg (13% DV)	Standard Release (Common)
+	95	Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	164.2mg (13% DV)	Standard Release (Common)
+	96	Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz	163.3mg (13% DV)	Standard Release (Common)
+	97	Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices	161.3mg (12% DV)	Standard Release (Common)
+	98	Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup	161.1mg (12% DV)	Standard Release (Common)
+	99	Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded	158.1mg (12% DV)	Standard Release (Common)
+	100	Fontina Cheese (Cheese, fontina) 1 oz	156.2mg (12% DV)	Standard Release (Common)
+	101	Baked Beans (Beans, baked, home prepared) 1 cup	154.3mg (12% DV)	Standard Release (Common)
+	102	Blue Cheese (Cheese, blue) 1 oz	150mg (12% DV)	Standard Release (Common)
+	103	Nonfat American Cheese (Cheese, American, nonfat or fat free) 1 serving	149.9mg (12% DV)	Standard Release (Common)
+	104	Nonfat Chocolate Yogurt (Yogurt, chocolate, nonfat milk, fortified with vitamin D) 1 container (6 oz)	149.6mg (12% DV)	Standard Release (Common)
+	105	Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)	148.5mg (11% DV)	Standard Release (Common)
+	106	Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped	147mg (11% DV)	Standard Release (Common)
+	107	Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)	145.5mg (11% DV)	Standard Release (Common)
+	108	Mozzarella (Cheese, mozzarella, whole milk) 1 oz	143.4mg (11% DV)	Standard Release (Common)
+	109	Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz	141.1mg (11% DV)	Standard Release (Common)
+	110	Raw Nopales (Nopales, raw) 1 cup, sliced	141mg (11% DV)	Standard Release (Common)
+	111	Feta Cheese (Cheese, feta) 1 oz	140mg (11% DV)	Standard Release (Common)
+	112	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)	133.2mg (10% DV)	Standard Release (Common)
+	113	Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)	132mg (10% DV)	Standard Release (Common)
+	114	Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup	130.7mg (10% DV)	Standard Release (Common)
+	115	Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)	128.9mg (10% DV)	Standard Release (Common)
+	116	Fat Free Chocolate Milk (Milk, chocolate, fat free, with added vitamin A and vitamin D) 100 grams	127mg (10% DV)	Standard Release (Common)
+	117	Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup	125.6mg (10% DV)	Standard Release (Common)
+	118	Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz	125.4mg (10% DV)	Standard Release (Common)
+	119	Cooked Teff (Teff, cooked) 1 cup	123.5mg (9% DV)	Standard Release (Common)
+	120	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	123.2mg (9% DV)	Standard Release (Common)
+	121	Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup	123.1mg (9% DV)	Standard Release (Common)
+	122	Roselle (Roselle, raw) 1 cup, without refuse	122.6mg (9% DV)	Standard Release (Common)
+	123	Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup	120.4mg (9% DV)	Standard Release (Common)
+	124	Canned Chili With Beans (Chili with beans, canned) 1 cup	120.3mg (9% DV)	Standard Release (Common)
+	125	Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup	119.7mg (9% DV)	Standard Release (Common)
+	126	Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz	119.3mg (9% DV)	Standard Release (Common)
+	127	Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz	117.9mg (9% DV)	Standard Release (Common)
+	128	Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup	116.8mg (9% DV)	Standard Release (Common)
+	129	Cooked Amaranth (Amaranth grain, cooked) 1 cup	115.6mg (9% DV)	Standard Release (Common)
+	130	Sweet Whey Fluid (Whey, sweet, fluid) 1 cup	115.6mg (9% DV)	Standard Release (Common)
+	131	Gjetost Cheese (Cheese, gjetost) 1 oz	113.6mg (9% DV)	Standard Release (Common)
+	132	Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup	112.7mg (9% DV)	Standard Release (Common)
+	133	Camambert (Cheese, camembert) 1 oz	110.2mg (8% DV)	Standard Release (Common)
+	134	Raw Vinespinach (Vinespinach, (basella), raw) 100 grams	109mg (8% DV)	Standard Release (Common)
+	135	Sweetened Condensed Milk (Milk, canned, condensed, sweetened) 1 fl oz	108.5mg (8% DV)	Standard Release (Common)
+	136	Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams	105mg (8% DV)	Standard Release (Common)
+	137	Rhubarb (Rhubarb, raw) 1 cup, diced	104.9mg (8% DV)	Standard Release (Common)
+	138	Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped	104.5mg (8% DV)	Standard Release (Common)
+	139	Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped	102.9mg (8% DV)	Standard Release (Common)
+	140	Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup	101.8mg (8% DV)	Standard Release (Common)
+	141	Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped	101.5mg (8% DV)	Standard Release (Common)
+	142	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	100.3mg (8% DV)	Standard Release (Common)
+	143	Plain Greek Yogurt (Full Fat) (Yogurt, Greek, plain, whole milk) 100 grams	100mg (8% DV)	Standard Release (Common)
+	144	Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup	97.7mg (8% DV)	Standard Release (Common)
+	145	Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz	97.2mg (7% DV)	Standard Release (Common)
+	146	Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup	95.4mg (7% DV)	Standard Release (Common)
+	147	Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie	95.2mg (7% DV)	Standard Release (Common)
+	148	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	94.4mg (7% DV)	Standard Release (Common)
+	149	Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz	93.8mg (7% DV)	Standard Release (Common)
+	150	Evaporated Milk (Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D) 1 fl oz	92.5mg (7% DV)	Standard Release (Common)
+	151	Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes	90.2mg (7% DV)	Standard Release (Common)
+	152	Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup	89.7mg (7% DV)	Standard Release (Common)
+	153	Limburger Cheese (Cheese, limburger) 1 cubic inch	89.5mg (7% DV)	Standard Release (Common)
+	154	Raw Tamarind (Tamarinds, raw) 1 cup, pulp	88.8mg (7% DV)	Standard Release (Common)
+	155	Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed	88.6mg (7% DV)	Standard Release (Common)
+	156	Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup	88.5mg (7% DV)	Standard Release (Common)
+	157	Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup	88.4mg (7% DV)	Standard Release (Common)
+	158	Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup	88mg (7% DV)	Standard Release (Common)
+	159	Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup	87mg (7% DV)	Standard Release (Common)
+	160	Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped	86.4mg (7% DV)	Standard Release (Common)
+	161	Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup	86.4mg (7% DV)	Standard Release (Common)
+	162	Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup	84.7mg (7% DV)	Standard Release (Common)
+	163	Palm Hearts (Canned) (Hearts of palm, canned) 1 cup	84.7mg (7% DV)	Standard Release (Common)
+	164	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	84.7mg (7% DV)	Standard Release (Common)
+	165	Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup	84.7mg (7% DV)	Standard Release (Common)
+	166	Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup	84.2mg (6% DV)	Standard Release (Common)
+	167	Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes	84.1mg (6% DV)	Standard Release (Common)
+	168	Raw Collards (Collards, raw) 1 cup, chopped	83.5mg (6% DV)	Standard Release (Common)
+	169	Raw Parsley (Parsley, fresh) 1 cup chopped	82.8mg (6% DV)	Standard Release (Common)
+	170	Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped	82.8mg (6% DV)	Standard Release (Common)
+	171	Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup	82.4mg (6% DV)	Standard Release (Common)
+	172	Raw Okra (Okra, raw) 1 cup	82mg (6% DV)	Standard Release (Common)
+	173	Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams	82mg (6% DV)	Standard Release (Common)
+	174	Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup	80.4mg (6% DV)	Standard Release (Common)
+	175	Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes	79.6mg (6% DV)	Standard Release (Common)
+	176	Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup	78.7mg (6% DV)	Standard Release (Common)
+	177	Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup	77.9mg (6% DV)	Standard Release (Common)
+	178	Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup	76.5mg (6% DV)	Standard Release (Common)
+	179	Almonds (Nuts, almonds) 1 oz (23 whole kernels)	76.4mg (6% DV)	Standard Release (Common)
+	180	Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)	76.1mg (6% DV)	Standard Release (Common)
+	181	Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup	74.2mg (6% DV)	Standard Release (Common)
+	182	Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded	73.5mg (6% DV)	Standard Release (Common)
+	183	Flax Seeds (Seeds, flaxseed) 1oz	72.4mg (6% DV)	Standard Release (Common)
+	184	Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections	72.2mg (6% DV)	Standard Release (Common)
+	185	Oranges (Oranges, raw, all commercial varieties) 1 cup, sections	72mg (6% DV)	Standard Release (Common)
+	186	California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes	72mg (6% DV)	Standard Release (Common)
+	187	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	72mg (6% DV)	Standard Release (Common)
+	188	Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes	71mg (5% DV)	Standard Release (Common)
+	189	Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup	69.4mg (5% DV)	Standard Release (Common)
+	190	Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup	69mg (5% DV)	Standard Release (Common)
+	191	Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	69mg (5% DV)	Standard Release (Common)
+	192	Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices	68.1mg (5% DV)	Standard Release (Common)
+	193	Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes	67.2mg (5% DV)	Standard Release (Common)
+	194	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	67.2mg (5% DV)	Standard Release (Common)
+	195	Raw Celeriac (Celeriac, raw) 1 cup	67.1mg (5% DV)	Standard Release (Common)
+	196	Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup	64.4mg (5% DV)	Standard Release (Common)
+	197	Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped	64.4mg (5% DV)	Standard Release (Common)
+	198	Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp	63.9mg (5% DV)	Standard Release (Common)
+	199	Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed	63.7mg (5% DV)	Standard Release (Common)
+	200	Canned Pumpkin (Pumpkin, canned, without salt) 1 cup	63.7mg (5% DV)	Standard Release (Common)