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 Leucine

200 results
Name
Leucine
Data source
+ 1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
3508mg (128% RDI)
Standard Release (Common)
+ 2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
2331mg (85% RDI)
Standard Release (Common)
+ 3
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
2003mg (73% RDI)
Standard Release (Common)
+ 4
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1960mg (72% RDI)
Standard Release (Common)
+ 5
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1960mg (72% RDI)
Standard Release (Common)
+ 6
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1768mg (65% RDI)
Standard Release (Common)
+ 7
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
1674mg (61% RDI)
Standard Release (Common)
+ 8
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
1589mg (58% RDI)
Standard Release (Common)
+ 9
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
1454mg (53% RDI)
Standard Release (Common)
+ 10
Uncooked Buckwheat (Buckwheat) 1 cup
1414mg (52% RDI)
Standard Release (Common)
+ 11
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
1389mg (51% RDI)
Standard Release (Common)
+ 12
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
1357mg (50% RDI)
Standard Release (Common)
+ 13
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
1340mg (49% RDI)
Standard Release (Common)
+ 14
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
1320mg (48% RDI)
Standard Release (Common)
+ 15
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
1313mg (48% RDI)
Standard Release (Common)
+ 16
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
1308mg (48% RDI)
Standard Release (Common)
+ 17
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
1303mg (48% RDI)
Standard Release (Common)
+ 18
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
1295mg (47% RDI)
Standard Release (Common)
+ 19
Raw Oat Bran (Oat bran, raw) 1 cup
1292mg (47% RDI)
Standard Release (Common)
+ 20
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
1290mg (47% RDI)
Standard Release (Common)
+ 21
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
1282mg (47% RDI)
Standard Release (Common)
+ 22
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
1274mg (47% RDI)
Standard Release (Common)
+ 23
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
1265mg (46% RDI)
Standard Release (Common)
+ 24
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
1227mg (45% RDI)
Standard Release (Common)
+ 25
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
1218mg (45% RDI)
Standard Release (Common)
+ 26
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
1215mg (45% RDI)
Standard Release (Common)
+ 27
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
1215mg (45% RDI)
Standard Release (Common)
+ 28
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
1208mg (44% RDI)
Standard Release (Common)
+ 29
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
1177mg (43% RDI)
Standard Release (Common)
+ 30
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
1172mg (43% RDI)
Standard Release (Common)
+ 31
Canned Chili With Beans (Chili with beans, canned) 1 cup
1167mg (43% RDI)
Standard Release (Common)
+ 32
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
1167mg (43% RDI)
Standard Release (Common)
+ 33
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
1155mg (42% RDI)
Standard Release (Common)
+ 34
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
1152mg (42% RDI)
Standard Release (Common)
+ 35
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
1139mg (42% RDI)
Standard Release (Common)
+ 36
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
1125mg (41% RDI)
Standard Release (Common)
+ 37
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
1099mg (40% RDI)
Standard Release (Common)
+ 38
Baked Beans (Beans, baked, home prepared) 1 cup
1083mg (40% RDI)
Standard Release (Common)
+ 39
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
1065mg (39% RDI)
Standard Release (Common)
+ 40
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
1035mg (38% RDI)
Standard Release (Common)
+ 41
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
1029mg (38% RDI)
Standard Release (Common)
+ 42
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
1024mg (38% RDI)
Standard Release (Common)
+ 43
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
1012mg (37% RDI)
Standard Release (Common)
+ 44
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
979mg (36% RDI)
Standard Release (Common)
+ 45
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
972mg (36% RDI)
Standard Release (Common)
+ 46
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
939mg (34% RDI)
Standard Release (Common)
+ 47
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
917mg (34% RDI)
Standard Release (Common)
+ 48
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
910mg (33% RDI)
Standard Release (Common)
+ 49
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
902mg (33% RDI)
Standard Release (Common)
+ 50
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
856mg (31% RDI)
Standard Release (Common)
+ 51
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
791mg (29% RDI)
Standard Release (Common)
+ 52
Cooked Teff (Teff, cooked) 1 cup
784mg (29% RDI)
Standard Release (Common)
+ 53
Cooked Millet (Millet, cooked) 1 cup
776mg (28% RDI)
Standard Release (Common)
+ 54
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
743mg (27% RDI)
Standard Release (Common)
+ 55
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
687mg (25% RDI)
Standard Release (Common)
+ 56
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
678mg (25% RDI)
Standard Release (Common)
+ 57
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
678mg (25% RDI)
Standard Release (Common)
+ 58
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
657mg (24% RDI)
Standard Release (Common)
+ 59
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
625mg (23% RDI)
Standard Release (Common)
+ 60
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
617mg (23% RDI)
Standard Release (Common)
+ 61
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
614mg (23% RDI)
Standard Release (Common)
+ 62
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)
598mg (22% RDI)
Standard Release (Common)
+ 63
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
584mg (21% RDI)
Standard Release (Common)
+ 64
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
582mg (21% RDI)
Standard Release (Common)
+ 65
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
571mg (21% RDI)
Standard Release (Common)
+ 66
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
556mg (20% RDI)
Standard Release (Common)
+ 67
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
546mg (20% RDI)
Standard Release (Common)
+ 68
Cooked Oat Bran (Oat bran, cooked) 1 cup
515mg (19% RDI)
Standard Release (Common)
+ 69
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
512mg (19% RDI)
Standard Release (Common)
+ 70
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
512mg (19% RDI)
Standard Release (Common)
+ 71
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
509mg (19% RDI)
Standard Release (Common)
+ 72
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
505mg (19% RDI)
Standard Release (Common)
+ 73
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
505mg (18% RDI)
Standard Release (Common)
+ 74
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
495mg (18% RDI)
Standard Release (Common)
+ 75
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
489mg (18% RDI)
Standard Release (Common)
+ 76
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
488mg (18% RDI)
Standard Release (Common)
+ 77
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
484mg (18% RDI)
Standard Release (Common)
+ 78
Quinoa, cooked 1 cup
483mg (18% RDI)
Standard Release (Common)
+ 79
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
482mg (18% RDI)
Standard Release (Common)
+ 80
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
479mg (18% RDI)
Standard Release (Common)
+ 81
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
478mg (18% RDI)
Standard Release (Common)
+ 82
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
476mg (17% RDI)
Standard Release (Common)
+ 83
Raw Peanuts (Peanuts, all types, raw) 1 oz
475mg (17% RDI)
Standard Release (Common)
+ 84
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
475mg (17% RDI)
Standard Release (Common)
+ 85
Raw Green Peas (Peas, green, raw) 1 cup
468mg (17% RDI)
Standard Release (Common)
+ 86
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
465mg (17% RDI)
Standard Release (Common)
+ 87
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
458mg (17% RDI)
Standard Release (Common)
+ 88
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
456mg (17% RDI)
Standard Release (Common)
+ 89
Cooked Wild Rice (Wild rice, cooked) 1 cup
453mg (17% RDI)
Standard Release (Common)
+ 90
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
452mg (17% RDI)
Standard Release (Common)
+ 91
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
451mg (17% RDI)
Standard Release (Common)
+ 92
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
446mg (16% RDI)
Standard Release (Common)
+ 93
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
438mg (16% RDI)
Standard Release (Common)
+ 94
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
436mg (16% RDI)
Standard Release (Common)
+ 95
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
432mg (16% RDI)
Standard Release (Common)
+ 96
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
427mg (16% RDI)
Standard Release (Common)
+ 97
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
419mg (15% RDI)
Standard Release (Common)
+ 98
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
418mg (15% RDI)
Standard Release (Common)
+ 99
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
418mg (15% RDI)
Standard Release (Common)
+ 100
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
416mg (15% RDI)
Standard Release (Common)
+ 101
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
415mg (15% RDI)
Standard Release (Common)
+ 102
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
408mg (15% RDI)
Standard Release (Common)
+ 103
Couscous, cooked 1 cup, cooked
407mg (15% RDI)
Standard Release (Common)
+ 104
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
400mg (15% RDI)
Standard Release (Common)
+ 105
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
400mg (15% RDI)
Standard Release (Common)
+ 106
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
390mg (14% RDI)
Standard Release (Common)
+ 107
Chia Seeds (Seeds, chia seeds, dried) 1 oz
389mg (14% RDI)
Standard Release (Common)
+ 108
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
387mg (14% RDI)
Standard Release (Common)
+ 109
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
387mg (14% RDI)
Standard Release (Common)
+ 110
Cooked Bulgur (Bulgur, cooked) 1 cup
379mg (14% RDI)
Standard Release (Common)
+ 111
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
376mg (14% RDI)
Standard Release (Common)
+ 112
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
373mg (14% RDI)
Standard Release (Common)
+ 113
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
372mg (14% RDI)
Standard Release (Common)
+ 114
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
370mg (14% RDI)
Standard Release (Common)
+ 115
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
370mg (14% RDI)
Standard Release (Common)
+ 116
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
369mg (14% RDI)
Standard Release (Common)
+ 117
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
368mg (13% RDI)
Standard Release (Common)
+ 118
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
366mg (13% RDI)
Standard Release (Common)
+ 119
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
365mg (13% RDI)
Standard Release (Common)
+ 120
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
356mg (13% RDI)
Standard Release (Common)
+ 121
Flax Seeds (Seeds, flaxseed) 1oz
351mg (13% RDI)
Standard Release (Common)
+ 122
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
351mg (13% RDI)
Standard Release (Common)
+ 123
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
346mg (13% RDI)
Standard Release (Common)
+ 124
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
345mg (13% RDI)
Standard Release (Common)
+ 125
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
339mg (12% RDI)
Standard Release (Common)
+ 126
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
338mg (12% RDI)
Standard Release (Common)
+ 127
Hominy, canned, white 1 cup
333mg (12% RDI)
Standard Release (Common)
+ 128
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
332mg (12% RDI)
Standard Release (Common)
+ 129
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
328mg (12% RDI)
Standard Release (Common)
+ 130
California Avocados (Avocados, raw, California) 1 cup, pureed
324mg (12% RDI)
Standard Release (Common)
+ 131
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)
319mg (12% RDI)
Standard Release (Common)
+ 132
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)
319mg (12% RDI)
Standard Release (Common)
+ 133
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
316mg (12% RDI)
Standard Release (Common)
+ 134
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
304mg (11% RDI)
Standard Release (Common)
+ 135
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
302mg (11% RDI)
Standard Release (Common)
+ 136
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
292mg (11% RDI)
Standard Release (Common)
+ 137
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
287mg (11% RDI)
Standard Release (Common)
+ 138
Guavas (Guavas, common, raw) 1 cup
282mg (10% RDI)
Standard Release (Common)
+ 139
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
281mg (10% RDI)
Standard Release (Common)
+ 140
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
267mg (10% RDI)
Standard Release (Common)
+ 141
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
266mg (10% RDI)
Standard Release (Common)
+ 142
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
266mg (10% RDI)
Standard Release (Common)
+ 143
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
259mg (9% RDI)
Standard Release (Common)
+ 144
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
254mg (9% RDI)
Standard Release (Common)
+ 145
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
253mg (9% RDI)
Standard Release (Common)
+ 146
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
252mg (9% RDI)
Standard Release (Common)
+ 147
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
247mg (9% RDI)
Standard Release (Common)
+ 148
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
247mg (9% RDI)
Standard Release (Common)
+ 149
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
242mg (9% RDI)
Standard Release (Common)
+ 150
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
237mg (9% RDI)
Standard Release (Common)
+ 151
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
237mg (9% RDI)
Standard Release (Common)
+ 152
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
236mg (9% RDI)
Standard Release (Common)
+ 153
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
229mg (8% RDI)
Standard Release (Common)
+ 154
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
225mg (8% RDI)
Standard Release (Common)
+ 155
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
216mg (8% RDI)
Standard Release (Common)
+ 156
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
214mg (8% RDI)
Standard Release (Common)
+ 157
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
211mg (8% RDI)
Standard Release (Common)
+ 158
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
207mg (8% RDI)
Standard Release (Common)
+ 159
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
206mg (8% RDI)
Standard Release (Common)
+ 160
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
205mg (8% RDI)
Standard Release (Common)
+ 161
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
199mg (7% RDI)
Standard Release (Common)
+ 162
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
195mg (7% RDI)
Standard Release (Common)
+ 163
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
195mg (7% RDI)
Standard Release (Common)
+ 164
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
189mg (7% RDI)
Standard Release (Common)
+ 165
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
184mg (7% RDI)
Standard Release (Common)
+ 166
Dried Acorns (Nuts, acorns, dried) 1 oz
183mg (7% RDI)
Standard Release (Common)
+ 167
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
182mg (7% RDI)
Standard Release (Common)
+ 168
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
178mg (7% RDI)
Standard Release (Common)
+ 169
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
176mg (6% RDI)
Standard Release (Common)
+ 170
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
175mg (6% RDI)
Standard Release (Common)
+ 171
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
173mg (6% RDI)
Standard Release (Common)
+ 172
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
172mg (6% RDI)
Standard Release (Common)
+ 173
Raw Asparagus (Asparagus, raw) 1 cup
172mg (6% RDI)
Standard Release (Common)
+ 174
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
171mg (6% RDI)
Standard Release (Common)
+ 175
Jackfruit (Jackfruit, raw) 1 cup, sliced
170mg (6% RDI)
Standard Release (Common)
+ 176
Pecans (Nuts, pecans) 1 oz (19 halves)
170mg (6% RDI)
Standard Release (Common)
+ 177
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
168mg (6% RDI)
Standard Release (Common)
+ 178
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
166mg (6% RDI)
Standard Release (Common)
+ 179
Falafel (Falafel, home-prepared) 1 patty (approx 2-1/4 inch dia)
160mg (6% RDI)
Standard Release (Common)
+ 180
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
160mg (6% RDI)
Standard Release (Common)
+ 181
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
158mg (6% RDI)
Standard Release (Common)
+ 182
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
158mg (6% RDI)
Standard Release (Common)
+ 183
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
157mg (6% RDI)
Standard Release (Common)
+ 184
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
155mg (6% RDI)
Standard Release (Common)
+ 185
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
152mg (6% RDI)
Standard Release (Common)
+ 186
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
151mg (6% RDI)
Standard Release (Common)
+ 187
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
146mg (5% RDI)
Standard Release (Common)
+ 188
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
145mg (5% RDI)
Standard Release (Common)
+ 189
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
145mg (5% RDI)
Standard Release (Common)
+ 190
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
145mg (5% RDI)
Standard Release (Common)
+ 191
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
144mg (5% RDI)
Standard Release (Common)
+ 192
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
144mg (5% RDI)
Standard Release (Common)
+ 193
Breadfruit (Breadfruit, raw) 1 cup
143mg (5% RDI)
Standard Release (Common)
+ 194
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
140mg (5% RDI)
Standard Release (Common)
+ 195
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
135mg (5% RDI)
Standard Release (Common)
+ 196
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
135mg (5% RDI)
Standard Release (Common)
+ 197
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
135mg (5% RDI)
Standard Release (Common)
+ 198
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
135mg (5% RDI)
Standard Release (Common)
+ 199
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
134mg (5% RDI)
Standard Release (Common)
+ 200
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
133mg (5% RDI)
Standard Release (Common)