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 Isoleucine

200 results
Name
Isoleucine
Data source
+ 1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
2139mg (153% RDI)
Standard Release (Common)
+ 2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1388mg (99% RDI)
Standard Release (Common)
+ 3
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1154mg (82% RDI)
Standard Release (Common)
+ 4
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1154mg (82% RDI)
Standard Release (Common)
+ 5
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
1083mg (77% RDI)
Standard Release (Common)
+ 6
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1079mg (77% RDI)
Standard Release (Common)
+ 7
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
977mg (70% RDI)
Standard Release (Common)
+ 8
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
933mg (67% RDI)
Standard Release (Common)
+ 9
Uncooked Buckwheat (Buckwheat) 1 cup
847mg (60% RDI)
Standard Release (Common)
+ 10
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
773mg (55% RDI)
Standard Release (Common)
+ 11
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
772mg (55% RDI)
Standard Release (Common)
+ 12
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
768mg (55% RDI)
Standard Release (Common)
+ 13
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
745mg (53% RDI)
Standard Release (Common)
+ 14
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
742mg (53% RDI)
Standard Release (Common)
+ 15
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
742mg (53% RDI)
Standard Release (Common)
+ 16
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
729mg (52% RDI)
Standard Release (Common)
+ 17
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
728mg (52% RDI)
Standard Release (Common)
+ 18
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
726mg (52% RDI)
Standard Release (Common)
+ 19
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
713mg (51% RDI)
Standard Release (Common)
+ 20
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
709mg (51% RDI)
Standard Release (Common)
+ 21
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
704mg (50% RDI)
Standard Release (Common)
+ 22
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
693mg (50% RDI)
Standard Release (Common)
+ 23
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
690mg (49% RDI)
Standard Release (Common)
+ 24
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
678mg (48% RDI)
Standard Release (Common)
+ 25
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
674mg (48% RDI)
Standard Release (Common)
+ 26
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
673mg (48% RDI)
Standard Release (Common)
+ 27
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
668mg (48% RDI)
Standard Release (Common)
+ 28
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
651mg (47% RDI)
Standard Release (Common)
+ 29
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
650mg (46% RDI)
Standard Release (Common)
+ 30
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
647mg (46% RDI)
Standard Release (Common)
+ 31
Canned Chili With Beans (Chili with beans, canned) 1 cup
640mg (46% RDI)
Standard Release (Common)
+ 32
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
637mg (46% RDI)
Standard Release (Common)
+ 33
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
635mg (45% RDI)
Standard Release (Common)
+ 34
Raw Oat Bran (Oat bran, raw) 1 cup
628mg (45% RDI)
Standard Release (Common)
+ 35
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
624mg (45% RDI)
Standard Release (Common)
+ 36
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
623mg (45% RDI)
Standard Release (Common)
+ 37
Baked Beans (Beans, baked, home prepared) 1 cup
612mg (44% RDI)
Standard Release (Common)
+ 38
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
600mg (43% RDI)
Standard Release (Common)
+ 39
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
581mg (42% RDI)
Standard Release (Common)
+ 40
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
574mg (41% RDI)
Standard Release (Common)
+ 41
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
564mg (40% RDI)
Standard Release (Common)
+ 42
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
559mg (40% RDI)
Standard Release (Common)
+ 43
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
549mg (39% RDI)
Standard Release (Common)
+ 44
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
546mg (39% RDI)
Standard Release (Common)
+ 45
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
538mg (38% RDI)
Standard Release (Common)
+ 46
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
537mg (38% RDI)
Standard Release (Common)
+ 47
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
520mg (37% RDI)
Standard Release (Common)
+ 48
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
465mg (33% RDI)
Standard Release (Common)
+ 49
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
406mg (29% RDI)
Standard Release (Common)
+ 50
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)
389mg (28% RDI)
Standard Release (Common)
+ 51
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
378mg (27% RDI)
Standard Release (Common)
+ 52
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
374mg (27% RDI)
Standard Release (Common)
+ 53
Cooked Teff (Teff, cooked) 1 cup
368mg (26% RDI)
Standard Release (Common)
+ 54
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
365mg (26% RDI)
Standard Release (Common)
+ 55
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
364mg (26% RDI)
Standard Release (Common)
+ 56
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
359mg (26% RDI)
Standard Release (Common)
+ 57
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
359mg (26% RDI)
Standard Release (Common)
+ 58
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
355mg (25% RDI)
Standard Release (Common)
+ 59
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
355mg (25% RDI)
Standard Release (Common)
+ 60
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
353mg (25% RDI)
Standard Release (Common)
+ 61
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
349mg (25% RDI)
Standard Release (Common)
+ 62
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
342mg (24% RDI)
Standard Release (Common)
+ 63
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
335mg (24% RDI)
Standard Release (Common)
+ 64
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
331mg (24% RDI)
Standard Release (Common)
+ 65
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
323mg (23% RDI)
Standard Release (Common)
+ 66
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
320mg (23% RDI)
Standard Release (Common)
+ 67
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
319mg (23% RDI)
Standard Release (Common)
+ 68
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
309mg (22% RDI)
Standard Release (Common)
+ 69
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
309mg (22% RDI)
Standard Release (Common)
+ 70
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
304mg (22% RDI)
Standard Release (Common)
+ 71
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
301mg (21% RDI)
Standard Release (Common)
+ 72
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
298mg (21% RDI)
Standard Release (Common)
+ 73
Quinoa, cooked 1 cup
290mg (21% RDI)
Standard Release (Common)
+ 74
Raw Green Peas (Peas, green, raw) 1 cup
283mg (20% RDI)
Standard Release (Common)
+ 75
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
283mg (20% RDI)
Standard Release (Common)
+ 76
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
281mg (20% RDI)
Standard Release (Common)
+ 77
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
277mg (20% RDI)
Standard Release (Common)
+ 78
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
275mg (20% RDI)
Standard Release (Common)
+ 79
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
275mg (20% RDI)
Standard Release (Common)
+ 80
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
274mg (20% RDI)
Standard Release (Common)
+ 81
Cooked Wild Rice (Wild rice, cooked) 1 cup
274mg (20% RDI)
Standard Release (Common)
+ 82
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
274mg (20% RDI)
Standard Release (Common)
+ 83
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
273mg (19% RDI)
Standard Release (Common)
+ 84
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
272mg (19% RDI)
Standard Release (Common)
+ 85
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
272mg (19% RDI)
Standard Release (Common)
+ 86
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
271mg (19% RDI)
Standard Release (Common)
+ 87
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
271mg (19% RDI)
Standard Release (Common)
+ 88
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
270mg (19% RDI)
Standard Release (Common)
+ 89
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
260mg (19% RDI)
Standard Release (Common)
+ 90
Raw Peanuts (Peanuts, all types, raw) 1 oz
258mg (18% RDI)
Standard Release (Common)
+ 91
Cooked Millet (Millet, cooked) 1 cup
258mg (18% RDI)
Standard Release (Common)
+ 92
Flax Seeds (Seeds, flaxseed) 1oz
254mg (18% RDI)
Standard Release (Common)
+ 93
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
252mg (18% RDI)
Standard Release (Common)
+ 94
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
251mg (18% RDI)
Standard Release (Common)
+ 95
Cooked Oat Bran (Oat bran, cooked) 1 cup
250mg (18% RDI)
Standard Release (Common)
+ 96
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
238mg (17% RDI)
Standard Release (Common)
+ 97
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
237mg (17% RDI)
Standard Release (Common)
+ 98
Couscous, cooked 1 cup, cooked
231mg (16% RDI)
Standard Release (Common)
+ 99
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
229mg (16% RDI)
Standard Release (Common)
+ 100
Chia Seeds (Seeds, chia seeds, dried) 1 oz
227mg (16% RDI)
Standard Release (Common)
+ 101
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
225mg (16% RDI)
Standard Release (Common)
+ 102
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
224mg (16% RDI)
Standard Release (Common)
+ 103
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
222mg (16% RDI)
Standard Release (Common)
+ 104
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
220mg (16% RDI)
Standard Release (Common)
+ 105
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
218mg (16% RDI)
Standard Release (Common)
+ 106
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
217mg (16% RDI)
Standard Release (Common)
+ 107
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
216mg (15% RDI)
Standard Release (Common)
+ 108
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
215mg (15% RDI)
Standard Release (Common)
+ 109
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
213mg (15% RDI)
Standard Release (Common)
+ 110
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
213mg (15% RDI)
Standard Release (Common)
+ 111
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
212mg (15% RDI)
Standard Release (Common)
+ 112
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
212mg (15% RDI)
Standard Release (Common)
+ 113
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
208mg (15% RDI)
Standard Release (Common)
+ 114
Cooked Bulgur (Bulgur, cooked) 1 cup
207mg (15% RDI)
Standard Release (Common)
+ 115
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
207mg (15% RDI)
Standard Release (Common)
+ 116
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
207mg (15% RDI)
Standard Release (Common)
+ 117
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
205mg (15% RDI)
Standard Release (Common)
+ 118
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
204mg (15% RDI)
Standard Release (Common)
+ 119
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
197mg (14% RDI)
Standard Release (Common)
+ 120
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
195mg (14% RDI)
Standard Release (Common)
+ 121
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
195mg (14% RDI)
Standard Release (Common)
+ 122
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
194mg (14% RDI)
Standard Release (Common)
+ 123
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
192mg (14% RDI)
Standard Release (Common)
+ 124
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
191mg (14% RDI)
Standard Release (Common)
+ 125
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
191mg (14% RDI)
Standard Release (Common)
+ 126
California Avocados (Avocados, raw, California) 1 cup, pureed
191mg (14% RDI)
Standard Release (Common)
+ 127
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
187mg (13% RDI)
Standard Release (Common)
+ 128
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
183mg (13% RDI)
Standard Release (Common)
+ 129
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
179mg (13% RDI)
Standard Release (Common)
+ 130
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
178mg (13% RDI)
Standard Release (Common)
+ 131
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
169mg (12% RDI)
Standard Release (Common)
+ 132
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
164mg (12% RDI)
Standard Release (Common)
+ 133
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
163mg (12% RDI)
Standard Release (Common)
+ 134
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
157mg (11% RDI)
Standard Release (Common)
+ 135
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
156mg (11% RDI)
Standard Release (Common)
+ 136
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
156mg (11% RDI)
Standard Release (Common)
+ 137
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
155mg (11% RDI)
Standard Release (Common)
+ 138
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
154mg (11% RDI)
Standard Release (Common)
+ 139
Guavas (Guavas, common, raw) 1 cup
153mg (11% RDI)
Standard Release (Common)
+ 140
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
152mg (11% RDI)
Standard Release (Common)
+ 141
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
151mg (11% RDI)
Standard Release (Common)
+ 142
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
148mg (11% RDI)
Standard Release (Common)
+ 143
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
147mg (11% RDI)
Standard Release (Common)
+ 144
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
147mg (11% RDI)
Standard Release (Common)
+ 145
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
147mg (11% RDI)
Standard Release (Common)
+ 146
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
144mg (10% RDI)
Standard Release (Common)
+ 147
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
142mg (10% RDI)
Standard Release (Common)
+ 148
Breadfruit (Breadfruit, raw) 1 cup
141mg (10% RDI)
Standard Release (Common)
+ 149
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
138mg (10% RDI)
Standard Release (Common)
+ 150
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
137mg (10% RDI)
Standard Release (Common)
+ 151
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
137mg (10% RDI)
Standard Release (Common)
+ 152
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
137mg (10% RDI)
Standard Release (Common)
+ 153
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
133mg (9% RDI)
Standard Release (Common)
+ 154
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
132mg (9% RDI)
Standard Release (Common)
+ 155
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
132mg (9% RDI)
Standard Release (Common)
+ 156
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
130mg (9% RDI)
Standard Release (Common)
+ 157
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
130mg (9% RDI)
Standard Release (Common)
+ 158
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
129mg (9% RDI)
Standard Release (Common)
+ 159
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
128mg (9% RDI)
Standard Release (Common)
+ 160
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
128mg (9% RDI)
Standard Release (Common)
+ 161
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
128mg (9% RDI)
Standard Release (Common)
+ 162
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
127mg (9% RDI)
Standard Release (Common)
+ 163
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
125mg (9% RDI)
Standard Release (Common)
+ 164
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
119mg (8% RDI)
Standard Release (Common)
+ 165
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
119mg (8% RDI)
Standard Release (Common)
+ 166
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)
118mg (8% RDI)
Standard Release (Common)
+ 167
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)
118mg (8% RDI)
Standard Release (Common)
+ 168
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
118mg (8% RDI)
Standard Release (Common)
+ 169
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
116mg (8% RDI)
Standard Release (Common)
+ 170
Jackfruit (Jackfruit, raw) 1 cup, sliced
114mg (8% RDI)
Standard Release (Common)
+ 171
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
110mg (8% RDI)
Standard Release (Common)
+ 172
Dried Acorns (Nuts, acorns, dried) 1 oz
107mg (8% RDI)
Standard Release (Common)
+ 173
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
107mg (8% RDI)
Standard Release (Common)
+ 174
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
106mg (8% RDI)
Standard Release (Common)
+ 175
Raw Kohlrabi (Kohlrabi, raw) 1 cup
105mg (8% RDI)
Standard Release (Common)
+ 176
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
105mg (8% RDI)
Standard Release (Common)
+ 177
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
105mg (8% RDI)
Standard Release (Common)
+ 178
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
104mg (7% RDI)
Standard Release (Common)
+ 179
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
104mg (7% RDI)
Standard Release (Common)
+ 180
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
103mg (7% RDI)
Standard Release (Common)
+ 181
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
101mg (7% RDI)
Standard Release (Common)
+ 182
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
101mg (7% RDI)
Standard Release (Common)
+ 183
Raw Asparagus (Asparagus, raw) 1 cup
101mg (7% RDI)
Standard Release (Common)
+ 184
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
99mg (7% RDI)
Standard Release (Common)
+ 185
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
99mg (7% RDI)
Standard Release (Common)
+ 186
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
98mg (7% RDI)
Standard Release (Common)
+ 187
Falafel (Falafel, home-prepared) 1 patty (approx 2-1/4 inch dia)
96mg (7% RDI)
Standard Release (Common)
+ 188
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
96mg (7% RDI)
Standard Release (Common)
+ 189
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
96mg (7% RDI)
Standard Release (Common)
+ 190
Hominy, canned, white 1 cup
96mg (7% RDI)
Standard Release (Common)
+ 191
Pecans (Nuts, pecans) 1 oz (19 halves)
95mg (7% RDI)
Standard Release (Common)
+ 192
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
94mg (7% RDI)
Standard Release (Common)
+ 193
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
92mg (7% RDI)
Standard Release (Common)
+ 194
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
90mg (6% RDI)
Standard Release (Common)
+ 195
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
90mg (6% RDI)
Standard Release (Common)
+ 196
Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz
90mg (6% RDI)
Standard Release (Common)
+ 197
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
89mg (6% RDI)
Standard Release (Common)
+ 198
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
89mg (6% RDI)
Standard Release (Common)
+ 199
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
89mg (6% RDI)
Standard Release (Common)
+ 200
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
88mg (6% RDI)
Standard Release (Common)