Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Vegan Foods Highest in Histidine

200 results
Name
Histidine
Data source
+ 1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
1086mg (155% RDI)
Standard Release (Common)
+ 2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
772mg (110% RDI)
Standard Release (Common)
+ 3
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
735mg (105% RDI)
Standard Release (Common)
+ 4
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
735mg (105% RDI)
Standard Release (Common)
+ 5
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
632mg (90% RDI)
Standard Release (Common)
+ 6
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
598mg (85% RDI)
Standard Release (Common)
+ 7
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
548mg (78% RDI)
Standard Release (Common)
+ 8
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
542mg (77% RDI)
Standard Release (Common)
+ 9
Uncooked Buckwheat (Buckwheat) 1 cup
525mg (75% RDI)
Standard Release (Common)
+ 10
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
503mg (72% RDI)
Standard Release (Common)
+ 11
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
485mg (69% RDI)
Standard Release (Common)
+ 12
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
484mg (69% RDI)
Standard Release (Common)
+ 13
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
467mg (67% RDI)
Standard Release (Common)
+ 14
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
460mg (66% RDI)
Standard Release (Common)
+ 15
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
455mg (65% RDI)
Standard Release (Common)
+ 16
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
450mg (64% RDI)
Standard Release (Common)
+ 17
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
448mg (64% RDI)
Standard Release (Common)
+ 18
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
447mg (64% RDI)
Standard Release (Common)
+ 19
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
431mg (62% RDI)
Standard Release (Common)
+ 20
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
428mg (61% RDI)
Standard Release (Common)
+ 21
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
425mg (61% RDI)
Standard Release (Common)
+ 22
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
422mg (60% RDI)
Standard Release (Common)
+ 23
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
422mg (60% RDI)
Standard Release (Common)
+ 24
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
421mg (60% RDI)
Standard Release (Common)
+ 25
Canned Chili With Beans (Chili with beans, canned) 1 cup
420mg (60% RDI)
Standard Release (Common)
+ 26
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
414mg (59% RDI)
Standard Release (Common)
+ 27
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
414mg (59% RDI)
Standard Release (Common)
+ 28
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
411mg (59% RDI)
Standard Release (Common)
+ 29
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
410mg (59% RDI)
Standard Release (Common)
+ 30
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
400mg (57% RDI)
Standard Release (Common)
+ 31
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
400mg (57% RDI)
Standard Release (Common)
+ 32
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
398mg (57% RDI)
Standard Release (Common)
+ 33
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
393mg (56% RDI)
Standard Release (Common)
+ 34
Baked Beans (Beans, baked, home prepared) 1 cup
387mg (55% RDI)
Standard Release (Common)
+ 35
Raw Oat Bran (Oat bran, raw) 1 cup
385mg (55% RDI)
Standard Release (Common)
+ 36
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
380mg (54% RDI)
Standard Release (Common)
+ 37
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
379mg (54% RDI)
Standard Release (Common)
+ 38
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
375mg (54% RDI)
Standard Release (Common)
+ 39
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
369mg (53% RDI)
Standard Release (Common)
+ 40
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
364mg (52% RDI)
Standard Release (Common)
+ 41
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
348mg (50% RDI)
Standard Release (Common)
+ 42
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
342mg (49% RDI)
Standard Release (Common)
+ 43
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
335mg (48% RDI)
Standard Release (Common)
+ 44
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
328mg (47% RDI)
Standard Release (Common)
+ 45
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
326mg (47% RDI)
Standard Release (Common)
+ 46
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
309mg (44% RDI)
Standard Release (Common)
+ 47
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
303mg (43% RDI)
Standard Release (Common)
+ 48
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
303mg (43% RDI)
Standard Release (Common)
+ 49
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
299mg (43% RDI)
Standard Release (Common)
+ 50
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
284mg (41% RDI)
Standard Release (Common)
+ 51
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
275mg (39% RDI)
Standard Release (Common)
+ 52
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
253mg (36% RDI)
Standard Release (Common)
+ 53
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
252mg (36% RDI)
Standard Release (Common)
+ 54
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
244mg (35% RDI)
Standard Release (Common)
+ 55
Quinoa, cooked 1 cup
235mg (34% RDI)
Standard Release (Common)
+ 56
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
229mg (33% RDI)
Standard Release (Common)
+ 57
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)
229mg (33% RDI)
Standard Release (Common)
+ 58
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
224mg (32% RDI)
Standard Release (Common)
+ 59
Cooked Teff (Teff, cooked) 1 cup
222mg (32% RDI)
Standard Release (Common)
+ 60
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
222mg (32% RDI)
Standard Release (Common)
+ 61
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
219mg (31% RDI)
Standard Release (Common)
+ 62
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
219mg (31% RDI)
Standard Release (Common)
+ 63
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
217mg (31% RDI)
Standard Release (Common)
+ 64
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
212mg (30% RDI)
Standard Release (Common)
+ 65
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
202mg (29% RDI)
Standard Release (Common)
+ 66
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
200mg (29% RDI)
Standard Release (Common)
+ 67
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
198mg (28% RDI)
Standard Release (Common)
+ 68
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
194mg (28% RDI)
Standard Release (Common)
+ 69
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
191mg (27% RDI)
Standard Release (Common)
+ 70
Raw Peanuts (Peanuts, all types, raw) 1 oz
185mg (26% RDI)
Standard Release (Common)
+ 71
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
178mg (25% RDI)
Standard Release (Common)
+ 72
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
177mg (25% RDI)
Standard Release (Common)
+ 73
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
176mg (25% RDI)
Standard Release (Common)
+ 74
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
176mg (25% RDI)
Standard Release (Common)
+ 75
Cooked Wild Rice (Wild rice, cooked) 1 cup
171mg (24% RDI)
Standard Release (Common)
+ 76
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
170mg (24% RDI)
Standard Release (Common)
+ 77
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
170mg (24% RDI)
Standard Release (Common)
+ 78
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
170mg (24% RDI)
Standard Release (Common)
+ 79
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
168mg (24% RDI)
Standard Release (Common)
+ 80
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
168mg (24% RDI)
Standard Release (Common)
+ 81
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
164mg (23% RDI)
Standard Release (Common)
+ 82
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
164mg (23% RDI)
Standard Release (Common)
+ 83
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
161mg (23% RDI)
Standard Release (Common)
+ 84
Raw Green Peas (Peas, green, raw) 1 cup
155mg (22% RDI)
Standard Release (Common)
+ 85
Cooked Oat Bran (Oat bran, cooked) 1 cup
153mg (22% RDI)
Standard Release (Common)
+ 86
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
153mg (22% RDI)
Standard Release (Common)
+ 87
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
152mg (22% RDI)
Standard Release (Common)
+ 88
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
152mg (22% RDI)
Standard Release (Common)
+ 89
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
152mg (22% RDI)
Standard Release (Common)
+ 90
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
152mg (22% RDI)
Standard Release (Common)
+ 91
Chia Seeds (Seeds, chia seeds, dried) 1 oz
151mg (22% RDI)
Standard Release (Common)
+ 92
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
149mg (21% RDI)
Standard Release (Common)
+ 93
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
148mg (21% RDI)
Standard Release (Common)
+ 94
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
146mg (21% RDI)
Standard Release (Common)
+ 95
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
145mg (21% RDI)
Standard Release (Common)
+ 96
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
143mg (20% RDI)
Standard Release (Common)
+ 97
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
143mg (20% RDI)
Standard Release (Common)
+ 98
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
142mg (20% RDI)
Standard Release (Common)
+ 99
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
136mg (19% RDI)
Standard Release (Common)
+ 100
Flax Seeds (Seeds, flaxseed) 1oz
134mg (19% RDI)
Standard Release (Common)
+ 101
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
133mg (19% RDI)
Standard Release (Common)
+ 102
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
133mg (19% RDI)
Standard Release (Common)
+ 103
Cooked Millet (Millet, cooked) 1 cup
131mg (19% RDI)
Standard Release (Common)
+ 104
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
130mg (19% RDI)
Standard Release (Common)
+ 105
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
130mg (19% RDI)
Standard Release (Common)
+ 106
Cooked Bulgur (Bulgur, cooked) 1 cup
129mg (18% RDI)
Standard Release (Common)
+ 107
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
129mg (18% RDI)
Standard Release (Common)
+ 108
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
128mg (18% RDI)
Standard Release (Common)
+ 109
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
127mg (18% RDI)
Standard Release (Common)
+ 110
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
126mg (18% RDI)
Standard Release (Common)
+ 111
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
123mg (18% RDI)
Standard Release (Common)
+ 112
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
123mg (18% RDI)
Standard Release (Common)
+ 113
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
122mg (17% RDI)
Standard Release (Common)
+ 114
Couscous, cooked 1 cup, cooked
121mg (17% RDI)
Standard Release (Common)
+ 115
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
120mg (17% RDI)
Standard Release (Common)
+ 116
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
119mg (17% RDI)
Standard Release (Common)
+ 117
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
116mg (17% RDI)
Standard Release (Common)
+ 118
Bananas (Bananas, raw) 1 cup, sliced
116mg (17% RDI)
Standard Release (Common)
+ 119
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
115mg (16% RDI)
Standard Release (Common)
+ 120
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
115mg (16% RDI)
Standard Release (Common)
+ 121
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
113mg (16% RDI)
Standard Release (Common)
+ 122
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
112mg (16% RDI)
Standard Release (Common)
+ 123
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
112mg (16% RDI)
Standard Release (Common)
+ 124
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
111mg (16% RDI)
Standard Release (Common)
+ 125
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
110mg (16% RDI)
Standard Release (Common)
+ 126
California Avocados (Avocados, raw, California) 1 cup, pureed
110mg (16% RDI)
Standard Release (Common)
+ 127
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
104mg (15% RDI)
Standard Release (Common)
+ 128
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
104mg (15% RDI)
Standard Release (Common)
+ 129
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
104mg (15% RDI)
Standard Release (Common)
+ 130
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
103mg (15% RDI)
Standard Release (Common)
+ 131
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
100mg (14% RDI)
Standard Release (Common)
+ 132
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
98mg (14% RDI)
Standard Release (Common)
+ 133
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
98mg (14% RDI)
Standard Release (Common)
+ 134
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
97mg (14% RDI)
Standard Release (Common)
+ 135
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
95mg (14% RDI)
Standard Release (Common)
+ 136
Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz
95mg (14% RDI)
Standard Release (Common)
+ 137
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
94mg (13% RDI)
Standard Release (Common)
+ 138
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
92mg (13% RDI)
Standard Release (Common)
+ 139
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
89mg (13% RDI)
Standard Release (Common)
+ 140
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
89mg (13% RDI)
Standard Release (Common)
+ 141
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
88mg (13% RDI)
Standard Release (Common)
+ 142
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
86mg (12% RDI)
Standard Release (Common)
+ 143
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)
81mg (12% RDI)
Standard Release (Common)
+ 144
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)
81mg (12% RDI)
Standard Release (Common)
+ 145
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
80mg (11% RDI)
Standard Release (Common)
+ 146
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
80mg (11% RDI)
Standard Release (Common)
+ 147
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
80mg (11% RDI)
Standard Release (Common)
+ 148
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
80mg (11% RDI)
Standard Release (Common)
+ 149
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
79mg (11% RDI)
Standard Release (Common)
+ 150
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
79mg (11% RDI)
Standard Release (Common)
+ 151
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
77mg (11% RDI)
Standard Release (Common)
+ 152
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
76mg (11% RDI)
Standard Release (Common)
+ 153
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
76mg (11% RDI)
Standard Release (Common)
+ 154
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
76mg (11% RDI)
Standard Release (Common)
+ 155
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
76mg (11% RDI)
Standard Release (Common)
+ 156
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
75mg (11% RDI)
Standard Release (Common)
+ 157
Pecans (Nuts, pecans) 1 oz (19 halves)
74mg (11% RDI)
Standard Release (Common)
+ 158
Hominy, canned, white 1 cup
74mg (11% RDI)
Standard Release (Common)
+ 159
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
74mg (11% RDI)
Standard Release (Common)
+ 160
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
73mg (10% RDI)
Standard Release (Common)
+ 161
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
73mg (10% RDI)
Standard Release (Common)
+ 162
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
72mg (10% RDI)
Standard Release (Common)
+ 163
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
69mg (10% RDI)
Standard Release (Common)
+ 164
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
68mg (10% RDI)
Standard Release (Common)
+ 165
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
67mg (10% RDI)
Standard Release (Common)
+ 166
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
67mg (10% RDI)
Standard Release (Common)
+ 167
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
67mg (10% RDI)
Standard Release (Common)
+ 168
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
67mg (10% RDI)
Standard Release (Common)
+ 169
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
66mg (9% RDI)
Standard Release (Common)
+ 170
Raw Asparagus (Asparagus, raw) 1 cup
66mg (9% RDI)
Standard Release (Common)
+ 171
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
65mg (9% RDI)
Standard Release (Common)
+ 172
Dried Acorns (Nuts, acorns, dried) 1 oz
64mg (9% RDI)
Standard Release (Common)
+ 173
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
63mg (9% RDI)
Standard Release (Common)
+ 174
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
63mg (9% RDI)
Standard Release (Common)
+ 175
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
62mg (9% RDI)
Standard Release (Common)
+ 176
Falafel (Falafel, home-prepared) 1 patty (approx 2-1/4 inch dia)
62mg (9% RDI)
Standard Release (Common)
+ 177
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
61mg (9% RDI)
Standard Release (Common)
+ 178
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
61mg (9% RDI)
Standard Release (Common)
+ 179
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
60mg (9% RDI)
Standard Release (Common)
+ 180
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
60mg (9% RDI)
Standard Release (Common)
+ 181
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
58mg (8% RDI)
Standard Release (Common)
+ 182
Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
58mg (8% RDI)
Standard Release (Common)
+ 183
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
57mg (8% RDI)
Standard Release (Common)
+ 184
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
56mg (8% RDI)
Standard Release (Common)
+ 185
Jackfruit (Jackfruit, raw) 1 cup, sliced
56mg (8% RDI)
Standard Release (Common)
+ 186
Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz
56mg (8% RDI)
Standard Release (Common)
+ 187
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
56mg (8% RDI)
Standard Release (Common)
+ 188
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
55mg (8% RDI)
Standard Release (Common)
+ 189
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
55mg (8% RDI)
Standard Release (Common)
+ 190
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
55mg (8% RDI)
Standard Release (Common)
+ 191
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
55mg (8% RDI)
Standard Release (Common)
+ 192
Raw Broccoli (Broccoli, raw) 1 cup chopped
54mg (8% RDI)
Standard Release (Common)
+ 193
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
54mg (8% RDI)
Standard Release (Common)
+ 194
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
53mg (8% RDI)
Standard Release (Common)
+ 195
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
53mg (8% RDI)
Standard Release (Common)
+ 196
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
53mg (8% RDI)
Standard Release (Common)
+ 197
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
51mg (7% RDI)
Standard Release (Common)
+ 198
Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced
50mg (7% RDI)
Standard Release (Common)
+ 199
Dried Beechnuts (Nuts, beechnuts, dried) 1 oz
49mg (7% RDI)
Standard Release (Common)
+ 200
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
49mg (7% RDI)
Standard Release (Common)