Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Beans and Lentils, Fruits, Grains and Pasta, Nuts and Seeds, Spices and Herbs, and Vegetables Highest in Choline

200 results
Name
Choline
Data source
+ 1
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
89.3mg (16% DV)
Standard Release (Common)
+ 2
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
87.3mg (16% DV)
Standard Release (Common)
+ 3
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
81.7mg (15% DV)
Standard Release (Common)
+ 4
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
81.4mg (15% DV)
Standard Release (Common)
+ 5
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
80mg (15% DV)
Standard Release (Common)
+ 6
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
78.1mg (14% DV)
Standard Release (Common)
+ 7
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
75mg (14% DV)
Standard Release (Common)
+ 8
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
73mg (13% DV)
Standard Release (Common)
+ 9
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
71.4mg (13% DV)
Standard Release (Common)
+ 10
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
70.5mg (13% DV)
Standard Release (Common)
+ 11
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
70.2mg (13% DV)
Standard Release (Common)
+ 12
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
64.7mg (12% DV)
Standard Release (Common)
+ 13
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
64.3mg (12% DV)
Standard Release (Common)
+ 14
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
63.3mg (12% DV)
Standard Release (Common)
+ 15
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
62.8mg (11% DV)
Standard Release (Common)
+ 16
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
62.7mg (11% DV)
Standard Release (Common)
+ 17
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
62.6mg (11% DV)
Standard Release (Common)
+ 18
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
61.1mg (11% DV)
Standard Release (Common)
+ 19
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
60.4mg (11% DV)
Standard Release (Common)
+ 20
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
60.3mg (11% DV)
Standard Release (Common)
+ 21
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
59.4mg (11% DV)
Standard Release (Common)
+ 22
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
57.3mg (10% DV)
Standard Release (Common)
+ 23
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
57.3mg (10% DV)
Standard Release (Common)
+ 24
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
56.1mg (10% DV)
Standard Release (Common)
+ 25
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
55.1mg (10% DV)
Standard Release (Common)
+ 26
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
54.3mg (10% DV)
Standard Release (Common)
+ 27
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
54mg (10% DV)
Standard Release (Common)
+ 28
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
54mg (10% DV)
Standard Release (Common)
+ 29
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
53.4mg (10% DV)
Standard Release (Common)
+ 30
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
53.3mg (10% DV)
Standard Release (Common)
+ 31
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
52.9mg (10% DV)
Standard Release (Common)
+ 32
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
52mg (9% DV)
Standard Release (Common)
+ 33
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
51.8mg (9% DV)
Standard Release (Common)
+ 34
Canned Chili With Beans (Chili with beans, canned) 1 cup
51.7mg (9% DV)
Standard Release (Common)
+ 35
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
50.2mg (9% DV)
Standard Release (Common)
+ 36
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
49.1mg (9% DV)
Standard Release (Common)
+ 37
Raw Cassava (Cassava, raw) 1 cup
48.8mg (9% DV)
Standard Release (Common)
+ 38
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
48.5mg (9% DV)
Standard Release (Common)
+ 39
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
47.5mg (9% DV)
Standard Release (Common)
+ 40
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
47.5mg (9% DV)
Standard Release (Common)
+ 41
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
47.4mg (9% DV)
Standard Release (Common)
+ 42
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
47mg (9% DV)
Standard Release (Common)
+ 43
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
44mg (8% DV)
Standard Release (Common)
+ 44
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
44mg (8% DV)
Standard Release (Common)
+ 45
Quinoa, cooked 1 cup
42.6mg (8% DV)
Standard Release (Common)
+ 46
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
41.9mg (8% DV)
Standard Release (Common)
+ 47
Raw Green Peas (Peas, green, raw) 1 cup
41.2mg (7% DV)
Standard Release (Common)
+ 48
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
41.1mg (7% DV)
Standard Release (Common)
+ 49
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
41.1mg (7% DV)
Standard Release (Common)
+ 50
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
39.7mg (7% DV)
Standard Release (Common)
+ 51
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
38.7mg (7% DV)
Standard Release (Common)
+ 52
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
36.5mg (7% DV)
Standard Release (Common)
+ 53
Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced
35.8mg (7% DV)
Standard Release (Common)
+ 54
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
35.5mg (6% DV)
Standard Release (Common)
+ 55
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
35.4mg (6% DV)
Standard Release (Common)
+ 56
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
35.4mg (6% DV)
Standard Release (Common)
+ 57
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
34.1mg (6% DV)
Standard Release (Common)
+ 58
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
33.8mg (6% DV)
Standard Release (Common)
+ 59
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
33.6mg (6% DV)
Standard Release (Common)
+ 60
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
33.4mg (6% DV)
Standard Release (Common)
+ 61
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)
32.9mg (6% DV)
Standard Release (Common)
+ 62
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
32.7mg (6% DV)
Standard Release (Common)
+ 63
California Avocados (Avocados, raw, California) 1 cup, pureed
32.7mg (6% DV)
Standard Release (Common)
+ 64
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
32.1mg (6% DV)
Standard Release (Common)
+ 65
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
31.8mg (6% DV)
Standard Release (Common)
+ 66
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
31.8mg (6% DV)
Standard Release (Common)
+ 67
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
31.2mg (6% DV)
Standard Release (Common)
+ 68
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
30.5mg (6% DV)
Standard Release (Common)
+ 69
Raw Oat Bran (Oat bran, raw) 1 cup
30.3mg (6% DV)
Standard Release (Common)
+ 70
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
29.9mg (5% DV)
Standard Release (Common)
+ 71
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
28.6mg (5% DV)
Standard Release (Common)
+ 72
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
28.5mg (5% DV)
Standard Release (Common)
+ 73
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
28.1mg (5% DV)
Standard Release (Common)
+ 74
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
27.8mg (5% DV)
Standard Release (Common)
+ 75
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
26.5mg (5% DV)
Standard Release (Common)
+ 76
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
26.4mg (5% DV)
Standard Release (Common)
+ 77
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
26.4mg (5% DV)
Standard Release (Common)
+ 78
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
26.3mg (5% DV)
Standard Release (Common)
+ 79
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
26mg (5% DV)
Standard Release (Common)
+ 80
Cooked Sweet White Corn (Boiled, Drained) (Corn, sweet, white, cooked, boiled, drained, without salt) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
25.9mg (5% DV)
Standard Release (Common)
+ 81
Cooked Yellow Sweet Corn (Boiled, Drained) (Corn, sweet, yellow, cooked, boiled, drained, without salt) 1 ear small (5-1/2 inch to 6-1/2 inch long)
25.9mg (5% DV)
Standard Release (Common)
+ 82
Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes
25.8mg (5% DV)
Standard Release (Common)
+ 83
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
25.6mg (5% DV)
Standard Release (Common)
+ 84
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
25.4mg (5% DV)
Standard Release (Common)
+ 85
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
24.9mg (5% DV)
Standard Release (Common)
+ 86
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
24mg (4% DV)
Standard Release (Common)
+ 87
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
23.7mg (4% DV)
Standard Release (Common)
+ 88
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
23.7mg (4% DV)
Standard Release (Common)
+ 89
Kimchi (Cabbage, kimchi) 1 cup
23.3mg (4% DV)
Standard Release (Common)
+ 90
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
23.1mg (4% DV)
Standard Release (Common)
+ 91
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
22.6mg (4% DV)
Standard Release (Common)
+ 92
Flax Seeds (Seeds, flaxseed) 1oz
22.4mg (4% DV)
Standard Release (Common)
+ 93
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
22.3mg (4% DV)
Standard Release (Common)
+ 94
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
22mg (4% DV)
Standard Release (Common)
+ 95
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
21.8mg (4% DV)
Standard Release (Common)
+ 96
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
21.7mg (4% DV)
Standard Release (Common)
+ 97
Breadfruit (Breadfruit, raw) 1 cup
21.6mg (4% DV)
Standard Release (Common)
+ 98
Raw Asparagus (Asparagus, raw) 1 cup
21.4mg (4% DV)
Standard Release (Common)
+ 99
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
21.1mg (4% DV)
Standard Release (Common)
+ 100
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
21.1mg (4% DV)
Standard Release (Common)
+ 101
Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices
21.1mg (4% DV)
Standard Release (Common)
+ 102
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
21mg (4% DV)
Standard Release (Common)
+ 103
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
21mg (4% DV)
Standard Release (Common)
+ 104
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
20.6mg (4% DV)
Standard Release (Common)
+ 105
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
20.3mg (4% DV)
Standard Release (Common)
+ 106
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
20.2mg (4% DV)
Standard Release (Common)
+ 107
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
20mg (4% DV)
Standard Release (Common)
+ 108
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
19.9mg (4% DV)
Standard Release (Common)
+ 109
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
19.7mg (4% DV)
Standard Release (Common)
+ 110
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
19.6mg (4% DV)
Standard Release (Common)
+ 111
Cooked Millet (Millet, cooked) 1 cup
19.5mg (4% DV)
Standard Release (Common)
+ 112
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
19.4mg (4% DV)
Standard Release (Common)
+ 113
Raw Cremini Mushrooms (Exposed To Sunlight) (Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw) 1 cup whole
19.2mg (3% DV)
Standard Release (Common)
+ 114
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
19.2mg (3% DV)
Standard Release (Common)
+ 115
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
19.2mg (3% DV)
Standard Release (Common)
+ 116
White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup
19mg (3% DV)
Standard Release (Common)
+ 117
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
18.6mg (3% DV)
Standard Release (Common)
+ 118
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
18.6mg (3% DV)
Standard Release (Common)
+ 119
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
18.4mg (3% DV)
Standard Release (Common)
+ 120
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
18.3mg (3% DV)
Standard Release (Common)
+ 121
Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
18.2mg (3% DV)
Standard Release (Common)
+ 122
Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced
18.2mg (3% DV)
Standard Release (Common)
+ 123
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
18.2mg (3% DV)
Standard Release (Common)
+ 124
Raw Taro (Taro, raw) 1 cup, sliced
18mg (3% DV)
Standard Release (Common)
+ 125
Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup
18mg (3% DV)
Standard Release (Common)
+ 126
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
17.9mg (3% DV)
Standard Release (Common)
+ 127
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
17.9mg (3% DV)
Standard Release (Common)
+ 128
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
17.9mg (3% DV)
Standard Release (Common)
+ 129
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
17.9mg (3% DV)
Standard Release (Common)
+ 130
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
17.9mg (3% DV)
Standard Release (Common)
+ 131
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
17.9mg (3% DV)
Standard Release (Common)
+ 132
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
17.7mg (3% DV)
Standard Release (Common)
+ 133
White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice
17.7mg (3% DV)
Standard Release (Common)
+ 134
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
17.7mg (3% DV)
Standard Release (Common)
+ 135
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
17.3mg (3% DV)
Standard Release (Common)
+ 136
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
17.3mg (3% DV)
Standard Release (Common)
+ 137
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
17.3mg (3% DV)
Standard Release (Common)
+ 138
Mulberries (Mulberries, raw) 1 cup
17.2mg (3% DV)
Standard Release (Common)
+ 139
Soursop (Soursop, raw) 1 cup, pulp
17.1mg (3% DV)
Standard Release (Common)
+ 140
Raw Broccoli (Broccoli, raw) 1 cup chopped
17mg (3% DV)
Standard Release (Common)
+ 141
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
16.9mg (3% DV)
Standard Release (Common)
+ 142
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
16.8mg (3% DV)
Standard Release (Common)
+ 143
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
16.8mg (3% DV)
Standard Release (Common)
+ 144
Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
16.8mg (3% DV)
Standard Release (Common)
+ 145
Cooked Wild Rice (Wild rice, cooked) 1 cup
16.7mg (3% DV)
Standard Release (Common)
+ 146
Raw Kohlrabi (Kohlrabi, raw) 1 cup
16.6mg (3% DV)
Standard Release (Common)
+ 147
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
16.6mg (3% DV)
Standard Release (Common)
+ 148
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
16.4mg (3% DV)
Standard Release (Common)
+ 149
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
16.2mg (3% DV)
Standard Release (Common)
+ 150
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
15.8mg (3% DV)
Standard Release (Common)
+ 151
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
15.6mg (3% DV)
Standard Release (Common)
+ 152
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
15.6mg (3% DV)
Standard Release (Common)
+ 153
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
15.5mg (3% DV)
Standard Release (Common)
+ 154
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
15.4mg (3% DV)
Standard Release (Common)
+ 155
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
15.4mg (3% DV)
Standard Release (Common)
+ 156
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
15.4mg (3% DV)
Standard Release (Common)
+ 157
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
15.4mg (3% DV)
Standard Release (Common)
+ 158
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
15.4mg (3% DV)
Standard Release (Common)
+ 159
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
15.4mg (3% DV)
Standard Release (Common)
+ 160
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
15.4mg (3% DV)
Standard Release (Common)
+ 161
Tangerine Juice (Tangerine juice, raw) 1 cup
15.3mg (3% DV)
Standard Release (Common)
+ 162
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
15.3mg (3% DV)
Standard Release (Common)
+ 163
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
15.3mg (3% DV)
Standard Release (Common)
+ 164
Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup
15.2mg (3% DV)
Standard Release (Common)
+ 165
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
15.2mg (3% DV)
Standard Release (Common)
+ 166
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
15.2mg (3% DV)
Standard Release (Common)
+ 167
Raspberries (Raspberries, raw) 1 cup
15.1mg (3% DV)
Standard Release (Common)
+ 168
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
15.1mg (3% DV)
Standard Release (Common)
+ 169
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
15mg (3% DV)
Standard Release (Common)
+ 170
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
14.9mg (3% DV)
Standard Release (Common)
+ 171
Raw Peanuts (Peanuts, all types, raw) 1 oz
14.9mg (3% DV)
Standard Release (Common)
+ 172
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
14.9mg (3% DV)
Standard Release (Common)
+ 173
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
14.9mg (3% DV)
Standard Release (Common)
+ 174
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
14.8mg (3% DV)
Standard Release (Common)
+ 175
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
14.8mg (3% DV)
Standard Release (Common)
+ 176
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
14.8mg (3% DV)
Standard Release (Common)
+ 177
Bananas (Bananas, raw) 1 cup, sliced
14.7mg (3% DV)
Standard Release (Common)
+ 178
Raw Turnips (Turnips, raw) 1 cup, cubes
14.4mg (3% DV)
Standard Release (Common)
+ 179
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
14.3mg (3% DV)
Standard Release (Common)
+ 180
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
14.2mg (3% DV)
Standard Release (Common)
+ 181
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
14.2mg (3% DV)
Standard Release (Common)
+ 182
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
14mg (3% DV)
Standard Release (Common)
+ 183
Raw Celeriac (Celeriac, raw) 1 cup
14mg (3% DV)
Standard Release (Common)
+ 184
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
13.9mg (3% DV)
Standard Release (Common)
+ 185
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
13.9mg (3% DV)
Standard Release (Common)
+ 186
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
13.7mg (2% DV)
Standard Release (Common)
+ 187
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
13.7mg (2% DV)
Standard Release (Common)
+ 188
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
13.6mg (2% DV)
Standard Release (Common)
+ 189
Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes
13.6mg (2% DV)
Standard Release (Common)
+ 190
Lychee (Litchi, Li Zhi) (Litchis, raw) 1 cup
13.5mg (2% DV)
Standard Release (Common)
+ 191
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
13.5mg (2% DV)
Standard Release (Common)
+ 192
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
13.5mg (2% DV)
Standard Release (Common)
+ 193
Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)
13.4mg (2% DV)
Standard Release (Common)
+ 194
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
13.4mg (2% DV)
Standard Release (Common)
+ 195
Pomegranates (Pomegranates, raw) 1 cup
13.2mg (2% DV)
Standard Release (Common)
+ 196
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
13mg (2% DV)
Standard Release (Common)
+ 197
Casaba Melon (Melons, casaba, raw) 1 cup, cubes
12.9mg (2% DV)
Standard Release (Common)
+ 198
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
12.9mg (2% DV)
Standard Release (Common)
+ 199
Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
12.8mg (2% DV)
Standard Release (Common)
+ 200
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
12.8mg (2% DV)
Standard Release (Common)