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 Folate DFE

200 results

		Name	Folate DFE	Data source
+	1	Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup	482.1mcg	Standard Release (Common)
+	2	Raw Arrowroot (Arrowroot, raw) 1 cup, sliced	405.6mcg	Standard Release (Common)
+	3	Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup	366.4mcg	Standard Release (Common)
+	4	Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup	358.4mcg	Standard Release (Common)
+	5	Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup	355.7mcg	Standard Release (Common)
+	6	Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup	321.2mcg	Standard Release (Common)
+	7	Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup	294.1mcg	Standard Release (Common)
+	8	Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup	282.1mcg	Standard Release (Common)
+	9	Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup	278.3mcg	Standard Release (Common)
+	10	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	268.2mcg	Standard Release (Common)
+	11	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	262.8mcg	Standard Release (Common)
+	12	Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup	256.3mcg	Standard Release (Common)
+	13	Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup	254.8mcg	Standard Release (Common)
+	14	Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup	245.2mcg	Standard Release (Common)
+	15	Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup	242.8mcg	Standard Release (Common)
+	16	Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped	238.5mcg	Standard Release (Common)
+	17	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	232.3mcg	Standard Release (Common)
+	18	Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup	230.1mcg	Standard Release (Common)
+	19	Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup	230.1mcg	Standard Release (Common)
+	20	Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup	220.8mcg	Standard Release (Common)
+	21	Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup	209.6mcg	Standard Release (Common)
+	22	California Avocados (Avocados, raw, California) 1 cup, pureed	204.7mcg	Standard Release (Common)
+	23	Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup	200.2mcg	Standard Release (Common)
+	24	Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup	199.9mcg	Standard Release (Common)
+	25	Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup	199.8mcg	Standard Release (Common)
+	26	Raw Fava Beans (Beans, fava, in pod, raw) 1 cup	186.5mcg	Standard Release (Common)
+	27	Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup	180.5mcg	Standard Release (Common)
+	28	Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup	180.4mcg	Standard Release (Common)
+	29	Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup	176.8mcg	Standard Release (Common)
+	30	Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup	172.8mcg	Standard Release (Common)
+	31	Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped	169.9mcg	Standard Release (Common)
+	32	Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup	169.2mcg	Standard Release (Common)
+	33	Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped	168.5mcg	Standard Release (Common)
+	34	Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california	162.8mcg	Standard Release (Common)
+	35	Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup	162.4mcg	Standard Release (Common)
+	36	Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup	159.1mcg	Standard Release (Common)
+	37	Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup	156mcg	Standard Release (Common)
+	38	Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup	153.3mcg	Standard Release (Common)
+	39	Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup	150.4mcg	Standard Release (Common)
+	40	Raw Beets (Beets, raw) 1 cup	148.2mcg	Standard Release (Common)
+	41	Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup	145mcg	Standard Release (Common)
+	42	Raw Vinespinach (Vinespinach, (basella), raw) 100 grams	140mcg	Standard Release (Common)
+	43	Cooked Beets (Beets, cooked, boiled, drained) 1 cup	136mcg	Standard Release (Common)
+	44	Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped	131.4mcg	Standard Release (Common)
+	45	Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup	131mcg	Standard Release (Common)
+	46	Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup	131mcg	Standard Release (Common)
+	47	Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup	127.4mcg	Standard Release (Common)
+	48	Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams	127mcg	Standard Release (Common)
+	49	Baked Beans (Beans, baked, home prepared) 1 cup	121.4mcg	Standard Release (Common)
+	50	Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup	120.5mcg	Standard Release (Common)
+	51	Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup	120.4mcg	Standard Release (Common)
+	52	Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup	117mcg	Standard Release (Common)
+	53	Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup	114.4mcg	Standard Release (Common)
+	54	Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup	108.6mcg	Standard Release (Common)
+	55	Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped	106.7mcg	Standard Release (Common)
+	56	Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams	104mcg	Standard Release (Common)
+	57	Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup	100.8mcg	Standard Release (Common)
+	58	Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup	100.8mcg	Standard Release (Common)
+	59	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	97.9mcg	Standard Release (Common)
+	60	Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup	97.9mcg	Standard Release (Common)
+	61	Raw Green Peas (Peas, green, raw) 1 cup	94.3mcg	Standard Release (Common)
+	62	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	93.6mcg	Standard Release (Common)
+	63	Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup	92.9mcg	Standard Release (Common)
+	64	Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup	92.2mcg	Standard Release (Common)
+	65	Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices	92mcg	Standard Release (Common)
+	66	Raw Parsley (Parsley, fresh) 1 cup chopped	91.2mcg	Standard Release (Common)
+	67	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	90.5mcg	Standard Release (Common)
+	68	Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped	90.3mcg	Standard Release (Common)
+	69	Raw Parsnips (Parsnips, raw) 1 cup slices	89.1mcg	Standard Release (Common)
+	70	Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup	87.4mcg	Standard Release (Common)
+	71	Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup	87.1mcg	Standard Release (Common)
+	72	Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium	87mcg	Standard Release (Common)
+	73	Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie	86.8mcg	Standard Release (Common)
+	74	Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup	86.2mcg	Standard Release (Common)
+	75	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	84.5mcg	Standard Release (Common)
+	76	Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed	83.2mcg	Standard Release (Common)
+	77	Guavas (Guavas, common, raw) 1 cup	80.9mcg	Standard Release (Common)
+	78	Florida Avocados (Avocados, raw, Florida) 1 cup, pureed	80.5mcg	Standard Release (Common)
+	79	Kimchi (Cabbage, kimchi) 1 cup	78mcg	Standard Release (Common)
+	80	Quinoa, cooked 1 cup	77.7mcg	Standard Release (Common)
+	81	Lentil Sprouts (Lentils, sprouted, raw) 1 cup	77mcg	Standard Release (Common)
+	82	Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup	75.2mcg	Standard Release (Common)
+	83	Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup	75.1mcg	Standard Release (Common)
+	84	Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup	74.4mcg	Standard Release (Common)
+	85	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	73.6mcg	Standard Release (Common)
+	86	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	73.1mcg	Standard Release (Common)
+	87	Endive (Endive, raw) 1 cup	71mcg	Standard Release (Common)
+	88	Mangos (Mangos, raw) 1 cup pieces	71mcg	Standard Release (Common)
+	89	California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes	70.2mcg	Standard Release (Common)
+	90	Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded	69.7mcg	Standard Release (Common)
+	91	Raw Asparagus (Asparagus, raw) 1 cup	69.7mcg	Standard Release (Common)
+	92	Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup	69.2mcg	Standard Release (Common)
+	93	Raw Peanuts (Peanuts, all types, raw) 1 oz	68.2mcg	Standard Release (Common)
+	94	Dried Sweetened Mango (Mango, dried, sweetened) 100 grams	68mcg	Standard Release (Common)
+	95	Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz	67.3mcg	Standard Release (Common)
+	96	Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz	67.3mcg	Standard Release (Common)
+	97	Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams	67mcg	Standard Release (Common)
+	98	Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)	67mcg	Standard Release (Common)
+	99	Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded	66.7mcg	Standard Release (Common)
+	100	Pomegranates (Pomegranates, raw) 1 cup	66.1mcg	Standard Release (Common)
+	101	Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)	65.7mcg	Standard Release (Common)
+	102	Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded	63.9mcg	Standard Release (Common)
+	103	Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz	63.6mcg	Standard Release (Common)
+	104	Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup	63.4mcg	Standard Release (Common)
+	105	Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup	63.4mcg	Standard Release (Common)
+	106	Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)	63.2mcg	Standard Release (Common)
+	107	Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices	61.3mcg	Standard Release (Common)
+	108	Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)	61mcg	Standard Release (Common)
+	109	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	60.9mcg	Standard Release (Common)
+	110	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	60.4mcg	Standard Release (Common)
+	111	Raw Okra (Okra, raw) 1 cup	60mcg	Standard Release (Common)
+	112	Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup	59.8mcg	Standard Release (Common)
+	113	Canned Chili With Beans (Chili with beans, canned) 1 cup	58.9mcg	Standard Release (Common)
+	114	Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup	58.9mcg	Standard Release (Common)
+	115	Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels	58.8mcg	Standard Release (Common)
+	116	Raw Spinach (Spinach, raw) 1 cup	58.2mcg	Standard Release (Common)
+	117	Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams	58mcg	Standard Release (Common)
+	118	Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz	57.4mcg	Standard Release (Common)
+	119	Raw Broccoli (Broccoli, raw) 1 cup chopped	57.3mcg	Standard Release (Common)
+	120	Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup	57mcg	Standard Release (Common)
+	121	Palm Hearts (Canned) (Hearts of palm, canned) 1 cup	56.9mcg	Standard Release (Common)
+	122	Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes	56.1mcg	Standard Release (Common)
+	123	Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded	56mcg	Standard Release (Common)
+	124	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	56mcg	Standard Release (Common)
+	125	Feijoa (Feijoa, raw) 1 cup, pureed	55.9mcg	Standard Release (Common)
+	126	Raw Cassava (Cassava, raw) 1 cup	55.6mcg	Standard Release (Common)
+	127	Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup	54.9mcg	Standard Release (Common)
+	128	Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)	54.7mcg	Standard Release (Common)
+	129	Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup	54.6mcg	Standard Release (Common)
+	130	Oranges (Oranges, raw, all commercial varieties) 1 cup, sections	54mcg	Standard Release (Common)
+	131	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	53.7mcg	Standard Release (Common)
+	132	Papaya (Papayas, raw) 1 cup 1 inch pieces	53.7mcg	Standard Release (Common)
+	133	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)	52.8mcg	Standard Release (Common)
+	134	Uncooked Buckwheat (Buckwheat) 1 cup	51mcg	Standard Release (Common)
+	135	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	50.4mcg	Standard Release (Common)
+	136	Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed	50.4mcg	Standard Release (Common)
+	137	Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup	50.3mcg	Standard Release (Common)
+	138	Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup	50.2mcg	Standard Release (Common)
+	139	Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	50mcg	Standard Release (Common)
+	140	Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup	50mcg	Standard Release (Common)
+	141	Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced	49.5mcg	Standard Release (Common)
+	142	Raw Oat Bran (Oat bran, raw) 1 cup	48.9mcg	Standard Release (Common)
+	143	Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium	48.4mcg	Standard Release (Common)
+	144	Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)	48.4mcg	Standard Release (Common)
+	145	Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup	47.3mcg	Standard Release (Common)
+	146	Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup	47.3mcg	Standard Release (Common)
+	147	Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup	47.3mcg	Standard Release (Common)
+	148	Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup	46.9mcg	Standard Release (Common)
+	149	Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)	46.7mcg	Standard Release (Common)
+	150	Raw Collards (Collards, raw) 1 cup, chopped	46.4mcg	Standard Release (Common)
+	151	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	46.4mcg	Standard Release (Common)
+	152	Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded	46.2mcg	Standard Release (Common)
+	153	Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz	45.4mcg	Standard Release (Common)
+	154	Cooked Teff (Teff, cooked) 1 cup	45.4mcg	Standard Release (Common)
+	155	Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices	45.2mcg	Standard Release (Common)
+	156	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	45mcg	Standard Release (Common)
+	157	Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced	45mcg	Standard Release (Common)
+	158	Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)	45mcg	Standard Release (Common)
+	159	Melon Balls (Melon balls, frozen) 1 cup, unthawed	45mcg	Standard Release (Common)
+	160	Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)	44.3mcg	Standard Release (Common)
+	161	Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup	44.2mcg	Standard Release (Common)
+	162	Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup	43.7mcg	Standard Release (Common)
+	163	Cooked Wild Rice (Wild rice, cooked) 1 cup	42.6mcg	Standard Release (Common)
+	164	Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped	41.7mcg	Standard Release (Common)
+	165	Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced	41.4mcg	Standard Release (Common)
+	166	Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup	41.3mcg	Standard Release (Common)
+	167	Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup	41.3mcg	Standard Release (Common)
+	168	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	41mcg	Standard Release (Common)
+	169	Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped	40.2mcg	Standard Release (Common)
+	170	Raw Garden Cress (Cress, garden, raw) 1 cup	40mcg	Standard Release (Common)
+	171	Strawberries (Strawberries, raw) 1 cup, sliced	39.8mcg	Standard Release (Common)
+	172	Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup	39.7mcg	Standard Release (Common)
+	173	Jackfruit (Jackfruit, raw) 1 cup, sliced	39.6mcg	Standard Release (Common)
+	174	Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed	39.2mcg	Standard Release (Common)
+	175	Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices	39mcg	Standard Release (Common)
+	176	Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes	39mcg	Standard Release (Common)
+	177	Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes	39mcg	Standard Release (Common)
+	178	Raw Cabbage (Cabbage, raw) 1 cup, chopped	38.3mcg	Standard Release (Common)
+	179	Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed	38.2mcg	Standard Release (Common)
+	180	Laver Seaweed (Seaweed, laver, raw) 10 sheets	38mcg	Standard Release (Common)
+	181	Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes	37.8mcg	Standard Release (Common)
+	182	Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed	37.6mcg	Standard Release (Common)
+	183	Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup	37.2mcg	Standard Release (Common)
+	184	Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls	37.2mcg	Standard Release (Common)
+	185	Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces	37mcg	Standard Release (Common)
+	186	Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head	36.9mcg	Standard Release (Common)
+	187	Cherimoya (Cherimoya, raw) 1 cup, pieces	36.8mcg	Standard Release (Common)
+	188	Raw Green Cauliflower (Cauliflower, green, raw) 1 cup	36.5mcg	Standard Release (Common)
+	189	Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup	36.1mcg	Standard Release (Common)
+	190	Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced	36mcg	Standard Release (Common)
+	191	Blackberries (Blackberries, raw) 1 cup	36mcg	Standard Release (Common)
+	192	Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup	36mcg	Standard Release (Common)
+	193	Raw Banana Peppers (Pepper, banana, raw) 1 cup	36mcg	Standard Release (Common)
+	194	Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp	35mcg	Standard Release (Common)
+	195	Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped	34.3mcg	Standard Release (Common)
+	196	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	34.1mcg	Standard Release (Common)
+	197	Sapodilla (Sapodilla, raw) 1 cup, pulp	33.7mcg	Standard Release (Common)
+	198	Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)	33.6mcg	Standard Release (Common)
+	199	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	33.2mcg	Standard Release (Common)
+	200	Cooked Millet (Millet, cooked) 1 cup	33.1mcg	Standard Release (Common)