Nutrient Ranking Tool

Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.

instructions

Ranking Tool Settings

Nutrients to Rank

Choose food groups

Serving size

Select data source

Vegetables 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 (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup	4148.8mcg	Standard Release (Common)
+	13	Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without 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	Radicchio (Radicchio, raw) 1 cup, shredded	3532.8mcg	Standard Release (Common)
+	19	Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	3467mcg	Standard Release (Common)
+	20	Raw Parsley (Parsley, fresh) 1 cup chopped	3336.6mcg	Standard Release (Common)
+	21	Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices	3000.4mcg	Standard Release (Common)
+	22	Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped	2987mcg	Standard Release (Common)
+	23	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	2900.8mcg	Standard Release (Common)
+	24	Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped	2635mcg	Standard Release (Common)
+	25	Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	2619.4mcg	Standard Release (Common)
+	26	Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed	2484.3mcg	Standard Release (Common)
+	27	Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced	2401.3mcg	Standard Release (Common)
+	28	Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped	2088.8mcg	Standard Release (Common)
+	29	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	2070mcg	Standard Release (Common)
+	30	Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup	2032.8mcg	Standard Release (Common)
+	31	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	2012.4mcg	Standard Release (Common)
+	32	Raw Watercress (Watercress, raw) 1 cup, chopped	1960.8mcg	Standard Release (Common)
+	33	Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup	1691mcg	Standard Release (Common)
+	34	Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped	1684.8mcg	Standard Release (Common)
+	35	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)
+	36	Raw Collards (Collards, raw) 1 cup, chopped	1556.3mcg	Standard Release (Common)
+	37	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	1524.6mcg	Standard Release (Common)
+	38	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	1519.9mcg	Standard Release (Common)
+	39	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	1430.6mcg	Standard Release (Common)
+	40	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	1428.8mcg	Standard Release (Common)
+	41	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	1399.2mcg	Standard Release (Common)
+	42	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	1387.8mcg	Standard Release (Common)
+	43	Raw Broccoli (Broccoli, raw) 1 cup chopped	1276.7mcg	Standard Release (Common)
+	44	Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup	1240.4mcg	Standard Release (Common)
+	45	Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek	1147mcg	Standard Release (Common)
+	46	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	1123.2mcg	Standard Release (Common)
+	47	Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded	1086.6mcg	Standard Release (Common)
+	48	Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices	1071.7mcg	Standard Release (Common)
+	49	Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed	1001.8mcg	Standard Release (Common)
+	50	Raw Garland Chrysanthemum (Chrysanthemum, garland, raw) 1 cup (1 inch pieces)	958.5mcg	Standard Release (Common)
+	51	Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams	957mcg	Standard Release (Common)
+	52	Raw Asparagus (Asparagus, raw) 1 cup	951.4mcg	Standard Release (Common)
+	53	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	933.8mcg	Standard Release (Common)
+	54	Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup	890mcg	Standard Release (Common)
+	55	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)
+	56	Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup	802.6mcg	Standard Release (Common)
+	57	Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup	801.3mcg	Standard Release (Common)
+	58	Arugula (Arugula, raw) 1 cup	711mcg	Standard Release (Common)
+	59	Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup	685.8mcg	Standard Release (Common)
+	60	Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped	672.7mcg	Standard Release (Common)
+	61	Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup	661.9mcg	Standard Release (Common)
+	62	Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces	640mcg	Standard Release (Common)
+	63	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	624mcg	Standard Release (Common)
+	64	Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded	622.8mcg	Standard Release (Common)
+	65	Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed	600mcg	Standard Release (Common)
+	66	Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium	593.9mcg	Standard Release (Common)
+	67	Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips	581.9mcg	Standard Release (Common)
+	68	Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped	571.2mcg	Standard Release (Common)
+	69	Raw Beet Greens (Beet greens, raw) 1 cup	571.1mcg	Standard Release (Common)
+	70	Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced	567mcg	Standard Release (Common)
+	71	Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced	528.1mcg	Standard Release (Common)
+	72	Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped	508.1mcg	Standard Release (Common)
+	73	Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced	493.5mcg	Standard Release (Common)
+	74	Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded	482.7mcg	Standard Release (Common)
+	75	Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole	466.2mcg	Standard Release (Common)
+	76	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	448.4mcg	Standard Release (Common)
+	77	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	418.9mcg	Standard Release (Common)
+	78	Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices	386.4mcg	Standard Release (Common)
+	79	Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced	368.3mcg	Standard Release (Common)
+	80	Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper	326.3mcg	Standard Release (Common)
+	81	Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper	319.1mcg	Standard Release (Common)
+	82	Baby Carrots (Carrots, baby, raw) 1 nlea serving	304.3mcg	Standard Release (Common)
+	83	Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped	292.8mcg	Standard Release (Common)
+	84	Raw Okra (Okra, raw) 1 cup	280mcg	Standard Release (Common)
+	85	Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup	225.6mcg	Standard Release (Common)
+	86	Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded	199.4mcg	Standard Release (Common)
+	87	Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)	184.3mcg	Standard Release (Common)
+	88	Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes	183.3mcg	Standard Release (Common)
+	89	Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)	181.1mcg	Standard Release (Common)
+	90	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)
+	91	Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed	161.7mcg	Standard Release (Common)
+	92	Tomatillos (Tomatillos, raw) 1 medium	158.8mcg	Standard Release (Common)
+	93	Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)	158.1mcg	Standard Release (Common)
+	94	Raw Hungarian Peppers (Peppers, hungarian, raw) 1 pepper	135.5mcg	Standard Release (Common)
+	95	Raw Jalapeno Peppers (Peppers, jalapeno, raw) 1 pepper	120.5mcg	Standard Release (Common)
+	96	Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped	112.4mcg	Standard Release (Common)
+	97	Kimchi (Cabbage, kimchi) 1 cup	73.5mcg	Standard Release (Common)
+	98	Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup	66.7mcg	Standard Release (Common)
+	99	Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded	64.6mcg	Standard Release (Common)
+	100	Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips	63.5mcg	Standard Release (Common)
+	101	Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced	61.5mcg	Standard Release (Common)
+	102	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)
+	103	Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)	59.5mcg	Standard Release (Common)
+	104	Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded	53.9mcg	Standard Release (Common)
+	105	Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes	53.2mcg	Standard Release (Common)
+	106	Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium	51.9mcg	Standard Release (Common)
+	107	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)
+	108	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)
+	109	Canned Pimentos (Pimento, canned) 1 tbsp	43.9mcg	Standard Release (Common)
+	110	Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes	44.1mcg	Standard Release (Common)
+	111	Sweet Pickled Relish (Pickle relish, sweet) 1 tbsp	40.7mcg	Standard Release (Common)
+	112	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	40.5mcg	Standard Release (Common)
+	113	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)	38.3mcg	Standard Release (Common)
+	114	Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup	36mcg	Standard Release (Common)
+	115	Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head	35.1mcg	Standard Release (Common)
+	116	Raw Cilantro (Coriander (cilantro) leaves, raw) 1/4 cup	34.6mcg	Standard Release (Common)
+	117	Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)	32.9mcg	Standard Release (Common)
+	118	Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup	30mcg	Standard Release (Common)
+	119	Raw Eggplant (Eggplant, raw) 1 cup, cubes	29.5mcg	Standard Release (Common)
+	120	Sun-Dried Tomatoes (Tomatoes, sun-dried) 1 piece	28.4mcg	Standard Release (Common)
+	121	Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded	28mcg	Standard Release (Common)
+	122	Ketchup (Catsup) 1 tbsp	27.4mcg	Standard Release (Common)
+	123	Low Sodium Ketchup (Catsup, low sodium) 1 tbsp	27.4mcg	Standard Release (Common)
+	124	Raw Green Cauliflower (Cauliflower, green, raw) 1 cup	26.9mcg	Standard Release (Common)
+	125	Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes	26.6mcg	Standard Release (Common)
+	126	Raw Cabbage (Cabbage, raw) 1 cup, chopped	26.7mcg	Standard Release (Common)
+	127	Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)	24.8mcg	Standard Release (Common)
+	128	Cucumber (Cucumber, with peel, raw) 1 cup	23.9mcg	Standard Release (Common)
+	129	Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes	22.1mcg	Standard Release (Common)
+	130	Low Sodium Sweet Pickles (Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)) 1 slice	14.9mcg	Standard Release (Common)
+	131	Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)	13.6mcg	Standard Release (Common)
+	132	Raw Radishes (Radishes, raw) 1 cup slices	11.6mcg	Standard Release (Common)
+	133	Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small	9.8mcg	Standard Release (Common)
+	134	Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small	9.8mcg	Standard Release (Common)
+	135	Raw Chives (Chives, raw) 1 tbsp chopped	9.7mcg	Standard Release (Common)
+	136	Raw Sweet Onions (Onions, sweet, raw) 1 nlea serving	8.9mcg	Standard Release (Common)
+	137	Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup	8.4mcg	Standard Release (Common)
+	138	Raw Onions (Onions, raw) 1 cup, chopped	6.4mcg	Standard Release (Common)
+	139	Raw Celeriac (Celeriac, raw) 1 cup	1.6mcg	Standard Release (Common)
+	140	Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)	1.1mcg	Standard Release (Common)
+	141	Raw Shallots (Shallots, raw) 1 tbsp chopped	0.8mcg	Standard Release (Common)
+	142	Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) 1 cup	0mcg	Standard Release (Common)
+	143	Endive (Endive, raw) 1 cup	0mcg	Standard Release (Common)
+	144	Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup	0mcg	Standard Release (Common)
+	145	Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup	0mcg	Standard Release (Common)
+	146	Raw Kohlrabi (Kohlrabi, raw) 1 cup	0mcg	Standard Release (Common)
+	147	Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices	0mcg	Standard Release (Common)
+	148	Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup	0mcg	Standard Release (Common)
+	149	Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole	0mcg	Standard Release (Common)
+	150	Dried Shiitake Mushrooms (Mushrooms, shiitake, dried) 1 mushroom	0mcg	Standard Release (Common)
+	151	Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces	0mcg	Standard Release (Common)
+	152	Canned Pumpkin (Pumpkin, canned, without salt) 1 cup	0mcg	Standard Release (Common)
+	153	Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices	0mcg	Standard Release (Common)
+	154	Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced	0mcg	Standard Release (Common)
+	155	Irishmoss Seaweed (Seaweed, irishmoss, raw) 2 tbsp (1/8 cup)	0mcg	Standard Release (Common)
+	156	Kelp Seaweed (Seaweed, kelp, raw) 2 tbsp (1/8 cup)	0mcg	Standard Release (Common)
+	157	Laver Seaweed (Seaweed, laver, raw) 10 sheets	0mcg	Standard Release (Common)
+	158	Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup	0mcg	Standard Release (Common)
+	159	Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes	0mcg	Standard Release (Common)
+	160	Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes	0mcg	Standard Release (Common)
+	161	Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes	0mcg	Standard Release (Common)
+	162	Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)	0mcg	Standard Release (Common)
+	163	Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed	0mcg	Standard Release (Common)
+	164	Cooked Taro (Taro, cooked, without salt) 1 cup, sliced	0mcg	Standard Release (Common)
+	165	Raw Cremini Mushrooms (Exposed To Sunlight) (Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw) 1 cup whole	0mcg	Standard Release (Common)
+	166	Raw Nopales (Nopales, raw) 1 cup, sliced	0mcg	Standard Release (Common)
+	167	Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced	0mcg	Standard Release (Common)
+	168	Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup	0mcg	Standard Release (Common)
+	169	Raw Beets (Beets, raw) 1 cup	0mcg	Standard Release (Common)
+	170	Cooked Beets (Beets, cooked, boiled, drained) 1 cup	0mcg	Standard Release (Common)
+	171	Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)	0mcg	Standard Release (Common)
+	172	Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)	0mcg	Standard Release (Common)
+	173	Cooked Eggplant (Boiled, Drained) (Eggplant, cooked, boiled, drained, without salt) 1 cup (1 inch cubes)	0mcg	Standard Release (Common)
+	174	Raw Garlic (Fresh) (Garlic, raw) 1 clove	0.5mcg	Standard Release (Common)
+	175	Raw Ginger (Fresh) (Ginger root, raw) 1 tsp	0mcg	Standard Release (Common)
+	176	Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)	0mcg	Standard Release (Common)
+	177	Raw White Button Mushrooms (Mushrooms, white, raw) 1 cup, pieces or slices	0mcg	Standard Release (Common)
+	178	Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces	0mcg	Standard Release (Common)
+	179	Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced	0mcg	Standard Release (Common)
+	180	Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup	0mcg	Standard Release (Common)
+	181	Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced	0mcg	Standard Release (Common)
+	182	Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup	0mcg	Standard Release (Common)
+	183	Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes	0mcg	Standard Release (Common)
+	184	Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes	0mcg	Standard Release (Common)
+	185	Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes	0mcg	Standard Release (Common)
+	186	Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup	0mcg	Standard Release (Common)
+	187	Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup	0mcg	Standard Release (Common)
+	188	Raw Taro (Taro, raw) 1 cup, sliced	0mcg	Standard Release (Common)
+	189	Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup	0mcg	Standard Release (Common)
+	190	Cooked Nopales (Nopales, cooked, without salt) 1 cup	0mcg	Standard Release (Common)
+	191	Raw Banana Peppers (Pepper, banana, raw) 1 cup	0mcg	Standard Release (Common)
+	192	Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced	0mcg	Standard Release (Common)
+	193	Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup	0mcg	Standard Release (Common)
+	194	Raw Cassava (Cassava, raw) 1 cup	0mcg	Standard Release (Common)
+	195	Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices	0mcg	Standard Release (Common)
+	196	Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)	0mcg	Standard Release (Common)
+	197	Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes	0mcg	Standard Release (Common)
+	198	Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes	0mcg	Standard Release (Common)
+	199	Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup	0mcg	Standard Release (Common)
+	200	Raw Spirulina (Seaweed, spirulina, raw) 100 grams	0mcg	Standard Release (Common)