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 Lutein + Zeaxanthin

200 results

		Name	Lutein + Zeaxanthin	Data source
+	1	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	20354.4mcg	Standard Release (Common)
+	2	Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped	19276.3mcg	Standard Release (Common)
+	3	Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped	14560mcg	Standard Release (Common)
+	4	Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped	12153.6mcg	Standard Release (Common)
+	5	Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped	11774.3mcg	Standard Release (Common)
+	6	Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup	11342.7mcg	Standard Release (Common)
+	7	Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped	9615.9mcg	Standard Release (Common)
+	8	Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped	7485.5mcg	Standard Release (Common)
+	9	Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped	7053.8mcg	Standard Release (Common)
+	10	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	6477.9mcg	Standard Release (Common)
+	11	Raw Garden Cress (Cress, garden, raw) 1 cup	6250mcg	Standard Release (Common)
+	12	Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup	4148.8mcg	Standard Release (Common)
+	13	Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup	4148.8mcg	Standard Release (Common)
+	14	Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced	4048.2mcg	Standard Release (Common)
+	15	Raw Swiss Chard (Chard, swiss, raw) 1 cup	3960mcg	Standard Release (Common)
+	16	Raw Spinach (Spinach, raw) 1 cup	3659.4mcg	Standard Release (Common)
+	17	Raw Green Peas (Peas, green, raw) 1 cup	3591.7mcg	Standard Release (Common)
+	18	Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup	3571.2mcg	Standard Release (Common)
+	19	Radicchio (Radicchio, raw) 1 cup, shredded	3532.8mcg	Standard Release (Common)
+	20	Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	3467mcg	Standard Release (Common)
+	21	Raw Parsley (Parsley, fresh) 1 cup chopped	3336.6mcg	Standard Release (Common)
+	22	Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices	3000.4mcg	Standard Release (Common)
+	23	Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped	2987mcg	Standard Release (Common)
+	24	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	2900.8mcg	Standard Release (Common)
+	25	Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped	2635mcg	Standard Release (Common)
+	26	Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	2619.4mcg	Standard Release (Common)
+	27	Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup	2509.5mcg	Standard Release (Common)
+	28	Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed	2484.3mcg	Standard Release (Common)
+	29	Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced	2401.3mcg	Standard Release (Common)
+	30	Raw Fava Beans (Beans, fava, in pod, raw) 1 cup	2281.9mcg	Standard Release (Common)
+	31	Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped	2088.8mcg	Standard Release (Common)
+	32	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	2070mcg	Standard Release (Common)
+	33	Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup	2032.8mcg	Standard Release (Common)
+	34	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	2012.4mcg	Standard Release (Common)
+	35	Raw Watercress (Watercress, raw) 1 cup, chopped	1960.8mcg	Standard Release (Common)
+	36	Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup	1691mcg	Standard Release (Common)
+	37	Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped	1684.8mcg	Standard Release (Common)
+	38	Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup	1653.1mcg	Standard Release (Common)
+	39	Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)	1640.5mcg	Standard Release (Common)
+	40	Raw Collards (Collards, raw) 1 cup, chopped	1556.3mcg	Standard Release (Common)
+	41	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	1524.6mcg	Standard Release (Common)
+	42	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	1519.9mcg	Standard Release (Common)
+	43	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	1430.6mcg	Standard Release (Common)
+	44	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	1428.8mcg	Standard Release (Common)
+	45	Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)	1401.1mcg	Standard Release (Common)
+	46	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	1399.2mcg	Standard Release (Common)
+	47	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	1387.8mcg	Standard Release (Common)
+	48	Raw Broccoli (Broccoli, raw) 1 cup chopped	1276.7mcg	Standard Release (Common)
+	49	Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup	1240.4mcg	Standard Release (Common)
+	50	Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek	1147mcg	Standard Release (Common)
+	51	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	1123.2mcg	Standard Release (Common)
+	52	Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded	1086.6mcg	Standard Release (Common)
+	53	Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices	1071.7mcg	Standard Release (Common)
+	54	Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed	1001.8mcg	Standard Release (Common)
+	55	Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)	958.5mcg	Standard Release (Common)
+	56	Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams	957mcg	Standard Release (Common)
+	57	Raw Asparagus (Asparagus, raw) 1 cup	951.4mcg	Standard Release (Common)
+	58	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	933.8mcg	Standard Release (Common)
+	59	Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup	890mcg	Standard Release (Common)
+	60	Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)	824.5mcg	Standard Release (Common)
+	61	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)	806.3mcg	Standard Release (Common)
+	62	Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup	802.6mcg	Standard Release (Common)
+	63	Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup	801.3mcg	Standard Release (Common)
+	64	Arugula (Arugula, raw) 1 cup	711mcg	Standard Release (Common)
+	65	Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup	685.8mcg	Standard Release (Common)
+	66	Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped	672.7mcg	Standard Release (Common)
+	67	Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup	661.9mcg	Standard Release (Common)
+	68	Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces	640mcg	Standard Release (Common)
+	69	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	624mcg	Standard Release (Common)
+	70	California Avocados (Avocados, raw, California) 1 cup, pureed	623.3mcg	Standard Release (Common)
+	71	Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded	622.8mcg	Standard Release (Common)
+	72	Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed	600mcg	Standard Release (Common)
+	73	Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium	593.9mcg	Standard Release (Common)
+	74	Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips	581.9mcg	Standard Release (Common)
+	75	Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped	571.2mcg	Standard Release (Common)
+	76	Raw Beet Greens (Beet greens, raw) 1 cup	571.1mcg	Standard Release (Common)
+	77	Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced	567mcg	Standard Release (Common)
+	78	Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california	544.7mcg	Standard Release (Common)
+	79	Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced	528.1mcg	Standard Release (Common)
+	80	Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped	508.1mcg	Standard Release (Common)
+	81	Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced	493.5mcg	Standard Release (Common)
+	82	Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded	482.7mcg	Standard Release (Common)
+	83	Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole	466.2mcg	Standard Release (Common)
+	84	Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup	459mcg	Standard Release (Common)
+	85	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	448.4mcg	Standard Release (Common)
+	86	Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup	421.2mcg	Standard Release (Common)
+	87	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	418.9mcg	Standard Release (Common)
+	88	Tangerine Juice (Tangerine juice, raw) 1 cup	410mcg	Standard Release (Common)
+	89	Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices	386.4mcg	Standard Release (Common)
+	90	Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced	368.3mcg	Standard Release (Common)
+	91	Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces	357mcg	Standard Release (Common)
+	92	Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed	336mcg	Standard Release (Common)
+	93	Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)	329.4mcg	Standard Release (Common)
+	94	Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper	326.3mcg	Standard Release (Common)
+	95	Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper	319.1mcg	Standard Release (Common)
+	96	Baby Carrots (Carrots, baby, raw) 1 nlea serving	304.3mcg	Standard Release (Common)
+	97	Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped	292.8mcg	Standard Release (Common)
+	98	Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass	288.4mcg	Standard Release (Common)
+	99	Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup	286.4mcg	Standard Release (Common)
+	100	Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup	285.2mcg	Standard Release (Common)
+	101	Raw Okra (Okra, raw) 1 cup	280mcg	Standard Release (Common)
+	102	Canned Chili With Beans (Chili with beans, canned) 1 cup	273.9mcg	Standard Release (Common)
+	103	Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections	269.1mcg	Standard Release (Common)
+	104	Jackfruit (Jackfruit, raw) 1 cup, sliced	259.1mcg	Standard Release (Common)
+	105	Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes	238.7mcg	Standard Release (Common)
+	106	Oranges (Oranges, raw, all commercial varieties) 1 cup, sections	232.2mcg	Standard Release (Common)
+	107	Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup	225.6mcg	Standard Release (Common)
+	108	Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced	219.6mcg	Standard Release (Common)
+	109	Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes	212.9mcg	Standard Release (Common)
+	110	Rhubarb (Rhubarb, raw) 1 cup, diced	207.4mcg	Standard Release (Common)
+	111	Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded	199.4mcg	Standard Release (Common)
+	112	Mulberries (Mulberries, raw) 1 cup	190.4mcg	Standard Release (Common)
+	113	Nectarines (Nectarines, raw) 1 cup slices	185.9mcg	Standard Release (Common)
+	114	Flax Seeds (Seeds, flaxseed) 1oz	184.9mcg	Standard Release (Common)
+	115	Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)	184.3mcg	Standard Release (Common)
+	116	Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes	183.3mcg	Standard Release (Common)
+	117	Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)	181.1mcg	Standard Release (Common)
+	118	Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed	173.5mcg	Standard Release (Common)
+	119	Green Onions (Spring Onions, Scallions) (Onions, spring or scallions (includes tops and bulb), raw) 1 medium (4-1/8 inch long)	170.6mcg	Standard Release (Common)
+	120	Blackberries (Blackberries, raw) 1 cup	169.9mcg	Standard Release (Common)
+	121	Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup	169mcg	Standard Release (Common)
+	122	Raw Oat Bran (Oat bran, raw) 1 cup	169.2mcg	Standard Release (Common)
+	123	Raspberries (Raspberries, raw) 1 cup	167.3mcg	Standard Release (Common)
+	124	Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed	161.7mcg	Standard Release (Common)
+	125	Tomatillos (Tomatillos, raw) 1 medium	158.8mcg	Standard Release (Common)
+	126	Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)	158.8mcg	Standard Release (Common)
+	127	Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)	158.1mcg	Standard Release (Common)
+	128	Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed	155.8mcg	Standard Release (Common)
+	129	Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup	144.2mcg	Standard Release (Common)
+	130	Yellow Peaches (Peaches, yellow, raw) 1 cup slices	140.1mcg	Standard Release (Common)
+	131	Apricots (Apricots, raw) 1 cup, halves	138mcg	Standard Release (Common)
+	132	Raw Hungarian Peppers (Peppers, hungarian, raw) 1 pepper	135.5mcg	Standard Release (Common)
+	133	Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits	131.8mcg	Standard Release (Common)
+	134	Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits	130.9mcg	Standard Release (Common)
+	135	Papaya (Papayas, raw) 1 cup 1 inch pieces	129.1mcg	Standard Release (Common)
+	136	Cooked Millet (Millet, cooked) 1 cup	121.8mcg	Standard Release (Common)
+	137	Plums (Plums, raw) 1 cup, sliced	120.5mcg	Standard Release (Common)
+	138	Raw Jalapeno Peppers (Peppers, jalapeno, raw) 1 pepper	120.5mcg	Standard Release (Common)
+	139	Blueberries (Blueberries, raw) 1 cup	118.4mcg	Standard Release (Common)
+	140	Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped	112.4mcg	Standard Release (Common)
+	141	Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed	110mcg	Standard Release (Common)
+	142	Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup	108.7mcg	Standard Release (Common)
+	143	Granny Smith Apples (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium	106.9mcg	Standard Release (Common)
+	144	Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed	105.4mcg	Standard Release (Common)
+	145	Cooked Wild Rice (Wild rice, cooked) 1 cup	105mcg	Standard Release (Common)
+	146	Canned Prune Juice (Prune juice, canned) 1 cup	102.4mcg	Standard Release (Common)
+	147	Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup	100.8mcg	Standard Release (Common)
+	148	Cranberries (Cranberries, raw) 1 cup, chopped	100.1mcg	Standard Release (Common)
+	149	Quinoa, cooked 1 cup	98.1mcg	Standard Release (Common)
+	150	Cooked Bulgur (Bulgur, cooked) 1 cup	98.3mcg	Standard Release (Common)
+	151	Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed	94.6mcg	Standard Release (Common)
+	152	Cooked Pearled Barley (Barley, pearled, cooked) 1 cup	87.9mcg	Standard Release (Common)
+	153	Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup	83.2mcg	Standard Release (Common)
+	154	Apple juice, canned or bottled, unsweetened, without added ascorbic acid 16 oz glass	79.4mcg	Standard Release (Common)
+	155	Jumbo Olives (Olives, ripe, canned (jumbo-super colossal)) 1 super colossal	76.5mcg	Standard Release (Common)
+	156	Green Olives (Olives, pickled, canned or bottled, green) 5 olives	76.5mcg	Standard Release (Common)
+	157	Kimchi (Cabbage, kimchi) 1 cup	73.5mcg	Standard Release (Common)
+	158	Bartlett Pears (Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced	71.4mcg	Standard Release (Common)
+	159	Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced	71.3mcg	Standard Release (Common)
+	160	Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup	67.2mcg	Standard Release (Common)
+	161	Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup	67.2mcg	Standard Release (Common)
+	162	Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup	67.2mcg	Standard Release (Common)
+	163	Red Anjou Pears (Pears, raw, red anjou) 1 small	66.8mcg	Standard Release (Common)
+	164	Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup	66.7mcg	Standard Release (Common)
+	165	Grapes (Grapes, american type (slip skin), raw) 1 cup	66.2mcg	Standard Release (Common)
+	166	Red Delicious Apples (Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium	65.7mcg	Standard Release (Common)
+	167	Feijoa (Feijoa, raw) 1 cup, pureed	65.6mcg	Standard Release (Common)
+	168	Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded	64.6mcg	Standard Release (Common)
+	169	Green Anjou Pear (Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced	64.4mcg	Standard Release (Common)
+	170	Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips	63.5mcg	Standard Release (Common)
+	171	Pears (Pears, raw) 1 cup, slices	61.6mcg	Standard Release (Common)
+	172	Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced	61.5mcg	Standard Release (Common)
+	173	Olives (Olives, ripe, canned (small-extra large)) 3 olives	61.2mcg	Standard Release (Common)
+	174	Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)	60.7mcg	Standard Release (Common)
+	175	Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup	60.8mcg	Standard Release (Common)
+	176	Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia	61mcg	Standard Release (Common)
+	177	Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)	59.5mcg	Standard Release (Common)
+	178	Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed	57.5mcg	Standard Release (Common)
+	179	Dried Cranberries (Sweetened) (Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)) 1/4 cup	55.2mcg	Standard Release (Common)
+	180	Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded	53.9mcg	Standard Release (Common)
+	181	Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes	53.2mcg	Standard Release (Common)
+	182	Red And White Currants (Currants, red and white, raw) 1 cup	52.6mcg	Standard Release (Common)
+	183	Dried Sweetened Mango (Mango, dried, sweetened) 100 grams	52mcg	Standard Release (Common)
+	184	Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)	51.9mcg	Standard Release (Common)
+	185	Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium	51.9mcg	Standard Release (Common)
+	186	Hominy, canned, white 1 cup	49.5mcg	Standard Release (Common)
+	187	Breadfruit (Breadfruit, raw) 1 cup	48.4mcg	Standard Release (Common)
+	188	Golden Delicious Apples (Apples, raw, golden delicious, with skin) 1 medium	47.3mcg	Standard Release (Common)
+	189	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)
+	190	Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls	46mcg	Standard Release (Common)
+	191	Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)	45.9mcg	Standard Release (Common)
+	192	Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes	44.4mcg	Standard Release (Common)
+	193	Casaba Melon (Melons, casaba, raw) 1 cup, cubes	44.2mcg	Standard Release (Common)
+	194	Raw Plantains (Plantains, yellow, raw) 1 cup, sliced	44.4mcg	Standard Release (Common)
+	195	Canned Pimentos (Pimento, canned) 1 tbsp	43.9mcg	Standard Release (Common)
+	196	Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes	44.1mcg	Standard Release (Common)
+	197	Strawberries (Strawberries, raw) 1 cup, sliced	43.2mcg	Standard Release (Common)
+	198	Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup	40.6mcg	Standard Release (Common)
+	199	Sweet Pickled Relish (Pickle relish, sweet) 1 tbsp	40.7mcg	Standard Release (Common)
+	200	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	40.5mcg	Standard Release (Common)