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 Lowest in Iodine

96 results

		Name	Iodine	Data source
+	1	Raw Garlic (Fresh) (Garlic, raw) 1 clove	0mcg	Standard Release (Common)
+	2	Soy Sauce (Shoyu) (Soy sauce made from soy and wheat (shoyu)) 1 tbsp	0.1mcg	Standard Release (Common)
+	3	Apples (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 1 cup, quartered or chopped	0.1mcg	Standard Release (Common)
+	4	Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice	0.2mcg	Standard Release (Common)
+	5	Olives (Olives, ripe, canned (small-extra large)) 3 olives	0.3mcg	Standard Release (Common)
+	6	Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup	0mcg	Standard Release (Common)
+	7	Pears (Pears, raw) 1 cup, slices	0.1mcg	Standard Release (Common)
+	8	Cooked Eggplant (Boiled, Drained) (Eggplant, cooked, boiled, drained, without salt) 1 cup (1 inch cubes)	0.2mcg	Standard Release (Common)
+	9	Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded	0.1mcg	Standard Release (Common)
+	10	Raw White Button Mushrooms (Mushrooms, white, raw) 1 cup, pieces or slices	0.2mcg	Standard Release (Common)
+	11	Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup	0.2mcg	Standard Release (Common)
+	12	Almonds (Nuts, almonds) 1 oz (23 whole kernels)	0mcg	Standard Release (Common)
+	13	Mangos (Mangos, raw) 1 cup pieces	0.2mcg	Standard Release (Common)
+	14	Walnuts (Nuts, walnuts, english) 1 oz (14 halves)	0mcg	Standard Release (Common)
+	15	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	0mcg	Standard Release (Common)
+	16	Raw Cabbage (Cabbage, raw) 1 cup, chopped	0mcg	Standard Release (Common)
+	17	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	0.2mcg	Standard Release (Common)
+	18	Salted Butter (Butter, salted) 1 pat (1 inch sq, 1/3 inch high)	0.2mcg	Standard Release (Common)
+	19	Watermelon (Watermelon, raw) 1 cup, balls	0.2mcg	Standard Release (Common)
+	20	Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup	0mcg	Standard Release (Common)
+	21	Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp	0.1mcg	Standard Release (Common)
+	22	Ketchup (Catsup) 1 tbsp	0.2mcg	Standard Release (Common)
+	23	Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small	0.2mcg	Standard Release (Common)
+	24	Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup	0mcg	Standard Release (Common)
+	25	Quinoa, cooked 1 cup	0mcg	Standard Release (Common)
+	26	Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed	0mcg	Standard Release (Common)
+	27	Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes	0.3mcg	Standard Release (Common)
+	28	Raw Onions (Onions, raw) 1 cup, chopped	0.5mcg	Standard Release (Common)
+	29	Raisins (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)) 50 raisins	0.4mcg	Standard Release (Common)
+	30	Oranges (Oranges, raw, all commercial varieties) 1 cup, sections	0.4mcg	Standard Release (Common)
+	31	Yellow Peaches (Peaches, yellow, raw) 1 cup slices	0.3mcg	Standard Release (Common)
+	32	Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped	0.3mcg	Standard Release (Common)
+	33	Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup	0.3mcg	Standard Release (Common)
+	34	Bananas (Bananas, raw) 1 cup, sliced	0.3mcg	Standard Release (Common)
+	35	Blueberries (Blueberries, raw) 1 cup	0.4mcg	Standard Release (Common)
+	36	Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded	0.4mcg	Standard Release (Common)
+	37	Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup	0.4mcg	Standard Release (Common)
+	38	Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup	0.5mcg	Standard Release (Common)
+	39	Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california	0.4mcg	Standard Release (Common)
+	40	Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup	0.6mcg	Standard Release (Common)
+	41	Strawberries (Strawberries, raw) 1 cup, sliced	0.5mcg	Standard Release (Common)
+	42	Pineapple (Pineapple, raw, all varieties) 1 cup, chunks	0.5mcg	Standard Release (Common)
+	43	Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls	0.5mcg	Standard Release (Common)
+	44	Baby Carrots (Carrots, baby, raw) 1 nlea serving	0.5mcg	Standard Release (Common)
+	45	Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced	0.5mcg	Standard Release (Common)
+	46	Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium	0.9mcg	Standard Release (Common)
+	47	Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup	0.8mcg	Standard Release (Common)
+	48	Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices	0.8mcg	Standard Release (Common)
+	49	Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup	0.7mcg	Standard Release (Common)
+	50	Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup	0.8mcg	Standard Release (Common)
+	51	Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup	1mcg	Standard Release (Common)
+	52	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	1.1mcg	Standard Release (Common)
+	53	Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)	1.1mcg	Standard Release (Common)
+	54	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	1.6mcg	Standard Release (Common)
+	55	Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup	1.6mcg	Standard Release (Common)
+	56	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	1.6mcg	Standard Release (Common)
+	57	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	1.6mcg	Standard Release (Common)
+	58	Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped	1.5mcg	Standard Release (Common)
+	59	Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)	1.7mcg	Standard Release (Common)
+	60	Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup	1.8mcg	Standard Release (Common)
+	61	Raw Spinach (Spinach, raw) 1 cup	2mcg	Standard Release (Common)
+	62	Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp	2.4mcg	Standard Release (Common)
+	63	Canned Prune Juice (Prune juice, canned) 1 cup	3.3mcg	Standard Release (Common)
+	64	Cultured Sour Cream (Cream, sour, cultured) 1 tbsp	3.7mcg	Standard Release (Common)
+	65	Cream Cheese (Cheese, cream) 1 tbsp	5.2mcg	Standard Release (Common)
+	66	Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup	5.9mcg	Standard Release (Common)
+	67	Soy Milk (Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D) 16oz glass	6.3mcg	Standard Release (Common)
+	68	Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz	6.3mcg	Standard Release (Common)
+	69	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	7mcg	Standard Release (Common)
+	70	Half And Half Cream (Cream, fluid, half and half) 1 fl oz	8.8mcg	Standard Release (Common)
+	71	Monterey Cheese (Cheese, monterey) 1 oz	11.6mcg	Standard Release (Common)
+	72	Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz	13.1mcg	Standard Release (Common)
+	73	Feta Cheese (Cheese, feta) 1 oz	13.6mcg	Standard Release (Common)
+	74	Dried Eggs (Egg, whole, dried) 1 tbsp	13.7mcg	Standard Release (Common)
+	75	Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz	14.5mcg	Standard Release (Common)
+	76	Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup	21.2mcg	Standard Release (Common)
+	77	Grated Parmesan (Cheese, parmesan, grated) 1 oz	23.3mcg	Standard Release (Common)
+	78	Eggs (Raw) (Egg, whole, raw, fresh) 1 large	24.5mcg	Standard Release (Common)
+	79	Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large	26.2mcg	Standard Release (Common)
+	80	Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large	30.5mcg	Standard Release (Common)
+	81	Swiss Cheese (Cheese, swiss) 1 oz	38.9mcg	Standard Release (Common)
+	82	Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz	41.8mcg	Standard Release (Common)
+	83	Plain Greek Yogurt (Full Fat) (Yogurt, Greek, plain, whole milk) 100 grams	42mcg	Standard Release (Common)
+	84	Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz	52mcg	Standard Release (Common)
+	85	Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)	61.5mcg	Standard Release (Common)
+	86	Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)	63mcg	Standard Release (Common)
+	87	Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)	75mcg	Standard Release (Common)
+	88	Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup	75mcg	Standard Release (Common)
+	89	Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)	78.4mcg	Standard Release (Common)
+	90	Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup	81.8mcg	Standard Release (Common)
+	91	Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup	83.3mcg	Standard Release (Common)
+	92	Non Fat Greek Yogurt (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)) 1 container	86.7mcg	Standard Release (Common)
+	93	Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass	165.9mcg	Standard Release (Common)
+	94	Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass	166.6mcg	Standard Release (Common)
+	95	Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass	175.7mcg	Standard Release (Common)
+	96	Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass	175.7mcg	Standard Release (Common)