Nutrient Ranking Tool

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

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Foods Highest in Food Folate

200 results

		Name	Food Folate	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 Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz	340mcg	Standard Release (Common)
+	7	Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup	321.2mcg	Standard Release (Common)
+	8	Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup	294.1mcg	Standard Release (Common)
+	9	Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup	282.1mcg	Standard Release (Common)
+	10	Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup	278.3mcg	Standard Release (Common)
+	11	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	268.2mcg	Standard Release (Common)
+	12	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	262.8mcg	Standard Release (Common)
+	13	Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup	256.3mcg	Standard Release (Common)
+	14	Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup	254.8mcg	Standard Release (Common)
+	15	Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup	245.2mcg	Standard Release (Common)
+	16	Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup	242.8mcg	Standard Release (Common)
+	17	Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped	238.5mcg	Standard Release (Common)
+	18	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	232.3mcg	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 Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup	230.1mcg	Standard Release (Common)
+	21	Baked Conch (Mollusks, conch, baked or broiled) 1 cup, sliced	227.3mcg	Standard Release (Common)
+	22	Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 1 bottle	220mcg	Standard Release (Common)
+	23	Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice	210.6mcg	Standard Release (Common)
+	24	Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup	209.6mcg	Standard Release (Common)
+	25	California Avocados (Avocados, raw, California) 1 cup, pureed	204.7mcg	Standard Release (Common)
+	26	Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup	200.2mcg	Standard Release (Common)
+	27	Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup	199.9mcg	Standard Release (Common)
+	28	Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup	199.8mcg	Standard Release (Common)
+	29	Raw Fava Beans (Beans, fava, in pod, raw) 1 cup	186.5mcg	Standard Release (Common)
+	30	Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup	180.5mcg	Standard Release (Common)
+	31	Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup	176.8mcg	Standard Release (Common)
+	32	Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup	172.8mcg	Standard Release (Common)
+	33	Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped	169.9mcg	Standard Release (Common)
+	34	Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup	169.2mcg	Standard Release (Common)
+	35	Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped	168.5mcg	Standard Release (Common)
+	36	Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california	162.8mcg	Standard Release (Common)
+	37	Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup	162.4mcg	Standard Release (Common)
+	38	Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup	159.1mcg	Standard Release (Common)
+	39	Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup	156mcg	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	Burrito With Beans And Cheese (Fast foods, burrito, with beans and cheese) 1 each burrito	131.4mcg	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	Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup	131mcg	Standard Release (Common)
+	48	Beverages, Protein powder soy based 1 scoop	130.1mcg	Standard Release (Common)
+	49	Candies, confectioner's coating, peanut butter 1 cup chips	129.4mcg	Standard Release (Common)
+	50	Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup	127.4mcg	Standard Release (Common)
+	51	Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams	127mcg	Standard Release (Common)
+	52	Baked Beans (Beans, baked, home prepared) 1 cup	121.4mcg	Standard Release (Common)
+	53	Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup	120.5mcg	Standard Release (Common)
+	54	Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup	120.4mcg	Standard Release (Common)
+	55	Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup	117mcg	Standard Release (Common)
+	56	Burrito With Beans And Beef (Fast foods, burrito, with beans and beef) 1 item	115.7mcg	Standard Release (Common)
+	57	Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup	114.4mcg	Standard Release (Common)
+	58	Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup	108.6mcg	Standard Release (Common)
+	59	Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped	106.7mcg	Standard Release (Common)
+	60	Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams	104mcg	Standard Release (Common)
+	61	granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup	102.5mcg	Standard Release (Common)
+	62	Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup	100.8mcg	Standard Release (Common)
+	63	Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup	100.8mcg	Standard Release (Common)
+	64	Toasted Wheat Germ (Cereals ready-to-eat, wheat germ, toasted, plain) 1 oz	100mcg	Standard Release (Common)
+	65	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	97.9mcg	Standard Release (Common)
+	66	Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup	97.9mcg	Standard Release (Common)
+	67	Raw Green Peas (Peas, green, raw) 1 cup	94.3mcg	Standard Release (Common)
+	68	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	93.6mcg	Standard Release (Common)
+	69	Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup	92.9mcg	Standard Release (Common)
+	70	French Toast Sticks (Fast foods, french toast sticks) 3 pieces	92.3mcg	Standard Release (Common)
+	71	Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup	92.2mcg	Standard Release (Common)
+	72	Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices	92mcg	Standard Release (Common)
+	73	Raw Parsley (Parsley, fresh) 1 cup chopped	91.2mcg	Standard Release (Common)
+	74	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	90.5mcg	Standard Release (Common)
+	75	Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped	90.3mcg	Standard Release (Common)
+	76	Raw Parsnips (Parsnips, raw) 1 cup slices	89.1mcg	Standard Release (Common)
+	77	Durian (Durian, raw or frozen) 1 cup, chopped or diced	87.5mcg	Standard Release (Common)
+	78	Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup	87.4mcg	Standard Release (Common)
+	79	Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup	87.1mcg	Standard Release (Common)
+	80	Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium	87mcg	Standard Release (Common)
+	81	Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie	86.8mcg	Standard Release (Common)
+	82	Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise 1 item	86mcg	Standard Release (Common)
+	83	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	84.5mcg	Standard Release (Common)
+	84	Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed	83.2mcg	Standard Release (Common)
+	85	Black Bean Soup (Soup, black bean, canned, prepared with equal volume water) 1 cup	81.5mcg	Standard Release (Common)
+	86	Guavas (Guavas, common, raw) 1 cup	80.9mcg	Standard Release (Common)
+	87	Florida Avocados (Avocados, raw, Florida) 1 cup, pureed	80.5mcg	Standard Release (Common)
+	88	Kimchi (Cabbage, kimchi) 1 cup	78mcg	Standard Release (Common)
+	89	French Bread (Bread, french or vienna (includes sourdough)) 1 slice	77.8mcg	Standard Release (Common)
+	90	Quinoa, cooked 1 cup	77.7mcg	Standard Release (Common)
+	91	Lentil Sprouts (Lentils, sprouted, raw) 1 cup	77mcg	Standard Release (Common)
+	92	Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item	76.6mcg	Standard Release (Common)
+	93	Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup	75.2mcg	Standard Release (Common)
+	94	Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup	75.1mcg	Standard Release (Common)
+	95	Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup	74.4mcg	Standard Release (Common)
+	96	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	73.6mcg	Standard Release (Common)
+	97	Cereals, whole wheat hot natural cereal, dry 1 cup	73.3mcg	Standard Release (Common)
+	98	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	73.1mcg	Standard Release (Common)
+	99	Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab	71.7mcg	Standard Release (Common)
+	100	Endive (Endive, raw) 1 cup	71mcg	Standard Release (Common)
+	101	Mangos (Mangos, raw) 1 cup pieces	71mcg	Standard Release (Common)
+	102	California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes	70.2mcg	Standard Release (Common)
+	103	Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded	69.7mcg	Standard Release (Common)
+	104	Raw Asparagus (Asparagus, raw) 1 cup	69.7mcg	Standard Release (Common)
+	105	Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup	69.2mcg	Standard Release (Common)
+	106	Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup	68.9mcg	Standard Release (Common)
+	107	Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg	68.3mcg	Standard Release (Common)
+	108	Soychips (Snacks, soy chips or crisps, salted) 1 oz	68.2mcg	Standard Release (Common)
+	109	Raw Peanuts (Peanuts, all types, raw) 1 oz	68.2mcg	Standard Release (Common)
+	110	Dried Sweetened Mango (Mango, dried, sweetened) 100 grams	68mcg	Standard Release (Common)
+	111	Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz	67.3mcg	Standard Release (Common)
+	112	Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz	67.3mcg	Standard Release (Common)
+	113	Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams	67mcg	Standard Release (Common)
+	114	Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise 1 sandwich	67mcg	Standard Release (Common)
+	115	Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)	67mcg	Standard Release (Common)
+	116	Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded	66.7mcg	Standard Release (Common)
+	117	Pomegranates (Pomegranates, raw) 1 cup	66.1mcg	Standard Release (Common)
+	118	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)
+	119	Chicken Fillet Sandwich Plain With Pickles (Fast foods, chicken fillet sandwich, plain with pickles) 1 sandwich	65.5mcg	Standard Release (Common)
+	120	Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz	64.6mcg	Standard Release (Common)
+	121	Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded	63.9mcg	Standard Release (Common)
+	122	High Alcohol Beer (Alcoholic beverages, beer, higher alcohol) 1 bottle	63.9mcg	Standard Release (Common)
+	123	Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz	63.6mcg	Standard Release (Common)
+	124	Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup	63.4mcg	Standard Release (Common)
+	125	Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup	63.4mcg	Standard Release (Common)
+	126	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)
+	127	Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise 1 sandwich	62.3mcg	Standard Release (Common)
+	128	Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato 12 inch sub	62mcg	Standard Release (Common)
+	129	Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices	61.3mcg	Standard Release (Common)
+	130	Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)	61mcg	Standard Release (Common)
+	131	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	60.9mcg	Standard Release (Common)
+	132	Fast foods, submarine sandwich, meatball marinara on white bread 6 inch sub	60.6mcg	Standard Release (Common)
+	133	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	60.4mcg	Standard Release (Common)
+	134	Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces	60.2mcg	Standard Release (Common)
+	135	Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar 1 serving 0.78 oz bar	60.1mcg	Standard Release (Common)
+	136	Raw Okra (Okra, raw) 1 cup	60mcg	Standard Release (Common)
+	137	Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup	59.8mcg	Standard Release (Common)
+	138	Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup	58.9mcg	Standard Release (Common)
+	139	Canned Chili With Beans (Chili with beans, canned) 1 cup	58.9mcg	Standard Release (Common)
+	140	Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels	58.8mcg	Standard Release (Common)
+	141	Raw Spinach (Spinach, raw) 1 cup	58.2mcg	Standard Release (Common)
+	142	Plain Roast Beef Sandwich (Fast foods, roast beef sandwich, plain) 1 sandwich	58.1mcg	Standard Release (Common)
+	143	Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams	58mcg	Standard Release (Common)
+	144	Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet	57.8mcg	Standard Release (Common)
+	145	Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz	57.4mcg	Standard Release (Common)
+	146	Raw Broccoli (Broccoli, raw) 1 cup chopped	57.3mcg	Standard Release (Common)
+	147	Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup	57mcg	Standard Release (Common)
+	148	Palm Hearts (Canned) (Hearts of palm, canned) 1 cup	56.9mcg	Standard Release (Common)
+	149	Cheeseburger; Single Large Patty; Plain (Fast foods, cheeseburger; single, large patty; plain) 1 sandwich	56.4mcg	Standard Release (Common)
+	150	Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes	56.1mcg	Standard Release (Common)
+	151	Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded	56mcg	Standard Release (Common)
+	152	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	56mcg	Standard Release (Common)
+	153	Feijoa (Feijoa, raw) 1 cup, pureed	55.9mcg	Standard Release (Common)
+	154	Raw Cassava (Cassava, raw) 1 cup	55.6mcg	Standard Release (Common)
+	155	Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup	54.9mcg	Standard Release (Common)
+	156	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)
+	157	Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup	54.6mcg	Standard Release (Common)
+	158	Cooked Amaranth (Amaranth grain, cooked) 1 cup	54.1mcg	Standard Release (Common)
+	159	Oranges (Oranges, raw, all commercial varieties) 1 cup, sections	54mcg	Standard Release (Common)
+	160	Fast foods, griddle cake sandwich, egg, cheese, and bacon 1 item 6.1 oz	53.9mcg	Standard Release (Common)
+	161	Fast foods, griddle cake sandwich, egg, cheese, and sausage 1 item	53.7mcg	Standard Release (Common)
+	162	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	53.7mcg	Standard Release (Common)
+	163	Papaya (Papayas, raw) 1 cup 1 inch pieces	53.7mcg	Standard Release (Common)
+	164	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)
+	165	Fast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce 6 inch sub	52.4mcg	Standard Release (Common)
+	166	Uncooked Buckwheat (Buckwheat) 1 cup	51mcg	Standard Release (Common)
+	167	Candies, HERSHEYS, PAYDAY Bar 100 grams	51mcg	Standard Release (Common)
+	168	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	50.4mcg	Standard Release (Common)
+	169	Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed	50.4mcg	Standard Release (Common)
+	170	Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup	50.3mcg	Standard Release (Common)
+	171	Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup	50.2mcg	Standard Release (Common)
+	172	Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	50mcg	Standard Release (Common)
+	173	Fast foods, griddle cake sandwich, sausage 1 item	50mcg	Standard Release (Common)
+	174	Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup	50mcg	Standard Release (Common)
+	175	Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced	49.5mcg	Standard Release (Common)
+	176	Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet	49.3mcg	Standard Release (Common)
+	177	SUN COUNTRY, KRETSCHMER Wheat Germ, Regular (Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular) 2 tbsp (1 nlea serving)	49.3mcg	Standard Release (Common)
+	178	Onion Rings Breaded And Fried (Fast foods, onion rings, breaded and fried) 1 package (18 onion rings)	49.1mcg	Standard Release (Common)
+	179	Raw Oat Bran (Oat bran, raw) 1 cup	48.9mcg	Standard Release (Common)
+	180	Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass	48.6mcg	Standard Release (Common)
+	181	Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium	48.4mcg	Standard Release (Common)
+	182	Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)	48.4mcg	Standard Release (Common)
+	183	Beverages, Malt liquor beverage 1 bottle	47.4mcg	Standard Release (Common)
+	184	Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup	47.3mcg	Standard Release (Common)
+	185	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)
+	186	Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup	47.3mcg	Standard Release (Common)
+	187	Cooked Napa Cabbage (Cabbage, napa, cooked) 1 cup	46.9mcg	Standard Release (Common)
+	188	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)
+	189	Raw Collards (Collards, raw) 1 cup, chopped	46.4mcg	Standard Release (Common)
+	190	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	46.4mcg	Standard Release (Common)
+	191	Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded	46.2mcg	Standard Release (Common)
+	192	Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz	45.4mcg	Standard Release (Common)
+	193	Cooked Teff (Teff, cooked) 1 cup	45.4mcg	Standard Release (Common)
+	194	Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices	45.2mcg	Standard Release (Common)
+	195	Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise 1 sandwich	45.2mcg	Standard Release (Common)
+	196	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	45mcg	Standard Release (Common)
+	197	Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced	45mcg	Standard Release (Common)
+	198	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)
+	199	Melon Balls (Melon balls, frozen) 1 cup, unthawed	45mcg	Standard Release (Common)
+	200	SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ (Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ) 2 tbsp (1 nlea serving)	44.9mcg	Standard Release (Common)