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 Lysine

200 results
Name
Lysine
Data source
+ 1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
2225mg (106% RDI)
Standard Release (Common)
+ 2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1906mg (91% RDI)
Standard Release (Common)
+ 3
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1381mg (66% RDI)
Standard Release (Common)
+ 4
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1381mg (66% RDI)
Standard Release (Common)
+ 5
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
1381mg (66% RDI)
Standard Release (Common)
+ 6
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
1330mg (63% RDI)
Standard Release (Common)
+ 7
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
1304mg (62% RDI)
Standard Release (Common)
+ 8
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
1247mg (59% RDI)
Standard Release (Common)
+ 9
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
1202mg (57% RDI)
Standard Release (Common)
+ 10
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
1196mg (57% RDI)
Standard Release (Common)
+ 11
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
1180mg (56% RDI)
Standard Release (Common)
+ 12
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
1155mg (55% RDI)
Standard Release (Common)
+ 13
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
1152mg (55% RDI)
Standard Release (Common)
+ 14
Uncooked Buckwheat (Buckwheat) 1 cup
1142mg (54% RDI)
Standard Release (Common)
+ 15
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
1135mg (54% RDI)
Standard Release (Common)
+ 16
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1121mg (53% RDI)
Standard Release (Common)
+ 17
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
1110mg (53% RDI)
Standard Release (Common)
+ 18
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
1103mg (53% RDI)
Standard Release (Common)
+ 19
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
1094mg (52% RDI)
Standard Release (Common)
+ 20
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
1077mg (51% RDI)
Standard Release (Common)
+ 21
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
1074mg (51% RDI)
Standard Release (Common)
+ 22
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
1053mg (50% RDI)
Standard Release (Common)
+ 23
Canned Chili With Beans (Chili with beans, canned) 1 cup
1047mg (50% RDI)
Standard Release (Common)
+ 24
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
1046mg (50% RDI)
Standard Release (Common)
+ 25
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
1040mg (50% RDI)
Standard Release (Common)
+ 26
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
1012mg (48% RDI)
Standard Release (Common)
+ 27
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
991mg (47% RDI)
Standard Release (Common)
+ 28
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
990mg (47% RDI)
Standard Release (Common)
+ 29
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
983mg (47% RDI)
Standard Release (Common)
+ 30
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
973mg (46% RDI)
Standard Release (Common)
+ 31
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
963mg (46% RDI)
Standard Release (Common)
+ 32
Baked Beans (Beans, baked, home prepared) 1 cup
959mg (46% RDI)
Standard Release (Common)
+ 33
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
946mg (45% RDI)
Standard Release (Common)
+ 34
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
941mg (45% RDI)
Standard Release (Common)
+ 35
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
940mg (45% RDI)
Standard Release (Common)
+ 36
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
900mg (43% RDI)
Standard Release (Common)
+ 37
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
894mg (43% RDI)
Standard Release (Common)
+ 38
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
826mg (39% RDI)
Standard Release (Common)
+ 39
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
795mg (38% RDI)
Standard Release (Common)
+ 40
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
765mg (36% RDI)
Standard Release (Common)
+ 41
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
757mg (36% RDI)
Standard Release (Common)
+ 42
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
752mg (36% RDI)
Standard Release (Common)
+ 43
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
738mg (35% RDI)
Standard Release (Common)
+ 44
Raw Oat Bran (Oat bran, raw) 1 cup
714mg (34% RDI)
Standard Release (Common)
+ 45
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
703mg (33% RDI)
Standard Release (Common)
+ 46
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
698mg (33% RDI)
Standard Release (Common)
+ 47
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
665mg (32% RDI)
Standard Release (Common)
+ 48
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
582mg (28% RDI)
Standard Release (Common)
+ 49
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
570mg (27% RDI)
Standard Release (Common)
+ 50
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
548mg (26% RDI)
Standard Release (Common)
+ 51
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
526mg (25% RDI)
Standard Release (Common)
+ 52
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)
517mg (25% RDI)
Standard Release (Common)
+ 53
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
502mg (24% RDI)
Standard Release (Common)
+ 54
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
502mg (24% RDI)
Standard Release (Common)
+ 55
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
461mg (22% RDI)
Standard Release (Common)
+ 56
Raw Green Peas (Peas, green, raw) 1 cup
460mg (22% RDI)
Standard Release (Common)
+ 57
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
457mg (22% RDI)
Standard Release (Common)
+ 58
Quinoa, cooked 1 cup
442mg (21% RDI)
Standard Release (Common)
+ 59
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
440mg (21% RDI)
Standard Release (Common)
+ 60
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
403mg (19% RDI)
Standard Release (Common)
+ 61
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
394mg (19% RDI)
Standard Release (Common)
+ 62
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
376mg (18% RDI)
Standard Release (Common)
+ 63
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
373mg (18% RDI)
Standard Release (Common)
+ 64
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
362mg (17% RDI)
Standard Release (Common)
+ 65
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
351mg (17% RDI)
Standard Release (Common)
+ 66
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
346mg (16% RDI)
Standard Release (Common)
+ 67
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
346mg (16% RDI)
Standard Release (Common)
+ 68
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
345mg (16% RDI)
Standard Release (Common)
+ 69
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
338mg (16% RDI)
Standard Release (Common)
+ 70
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
338mg (16% RDI)
Standard Release (Common)
+ 71
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
328mg (16% RDI)
Standard Release (Common)
+ 72
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
323mg (15% RDI)
Standard Release (Common)
+ 73
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
318mg (15% RDI)
Standard Release (Common)
+ 74
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
316mg (15% RDI)
Standard Release (Common)
+ 75
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
313mg (15% RDI)
Standard Release (Common)
+ 76
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
312mg (15% RDI)
Standard Release (Common)
+ 77
California Avocados (Avocados, raw, California) 1 cup, pureed
297mg (14% RDI)
Standard Release (Common)
+ 78
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
289mg (14% RDI)
Standard Release (Common)
+ 79
Cooked Oat Bran (Oat bran, cooked) 1 cup
285mg (14% RDI)
Standard Release (Common)
+ 80
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
280mg (13% RDI)
Standard Release (Common)
+ 81
Cooked Wild Rice (Wild rice, cooked) 1 cup
279mg (13% RDI)
Standard Release (Common)
+ 82
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
278mg (13% RDI)
Standard Release (Common)
+ 83
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
278mg (13% RDI)
Standard Release (Common)
+ 84
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
277mg (13% RDI)
Standard Release (Common)
+ 85
Chia Seeds (Seeds, chia seeds, dried) 1 oz
275mg (13% RDI)
Standard Release (Common)
+ 86
Cooked Teff (Teff, cooked) 1 cup
275mg (13% RDI)
Standard Release (Common)
+ 87
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
266mg (13% RDI)
Standard Release (Common)
+ 88
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
265mg (13% RDI)
Standard Release (Common)
+ 89
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
264mg (13% RDI)
Standard Release (Common)
+ 90
Raw Peanuts (Peanuts, all types, raw) 1 oz
263mg (13% RDI)
Standard Release (Common)
+ 91
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
262mg (12% RDI)
Standard Release (Common)
+ 92
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
247mg (12% RDI)
Standard Release (Common)
+ 93
Flax Seeds (Seeds, flaxseed) 1oz
245mg (12% RDI)
Standard Release (Common)
+ 94
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
244mg (12% RDI)
Standard Release (Common)
+ 95
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
244mg (12% RDI)
Standard Release (Common)
+ 96
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
244mg (12% RDI)
Standard Release (Common)
+ 97
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
242mg (12% RDI)
Standard Release (Common)
+ 98
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
242mg (12% RDI)
Standard Release (Common)
+ 99
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
241mg (11% RDI)
Standard Release (Common)
+ 100
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
237mg (11% RDI)
Standard Release (Common)
+ 101
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
232mg (11% RDI)
Standard Release (Common)
+ 102
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
232mg (11% RDI)
Standard Release (Common)
+ 103
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
229mg (11% RDI)
Standard Release (Common)
+ 104
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
226mg (11% RDI)
Standard Release (Common)
+ 105
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
226mg (11% RDI)
Standard Release (Common)
+ 106
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
225mg (11% RDI)
Standard Release (Common)
+ 107
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
224mg (11% RDI)
Standard Release (Common)
+ 108
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
219mg (10% RDI)
Standard Release (Common)
+ 109
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
219mg (10% RDI)
Standard Release (Common)
+ 110
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
219mg (10% RDI)
Standard Release (Common)
+ 111
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
218mg (10% RDI)
Standard Release (Common)
+ 112
Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
217mg (10% RDI)
Standard Release (Common)
+ 113
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
215mg (10% RDI)
Standard Release (Common)
+ 114
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
215mg (10% RDI)
Standard Release (Common)
+ 115
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
212mg (10% RDI)
Standard Release (Common)
+ 116
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
211mg (10% RDI)
Standard Release (Common)
+ 117
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
211mg (10% RDI)
Standard Release (Common)
+ 118
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
208mg (10% RDI)
Standard Release (Common)
+ 119
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
203mg (10% RDI)
Standard Release (Common)
+ 120
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
203mg (10% RDI)
Standard Release (Common)
+ 121
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
202mg (10% RDI)
Standard Release (Common)
+ 122
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
202mg (10% RDI)
Standard Release (Common)
+ 123
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
201mg (10% RDI)
Standard Release (Common)
+ 124
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
200mg (10% RDI)
Standard Release (Common)
+ 125
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
199mg (9% RDI)
Standard Release (Common)
+ 126
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
192mg (9% RDI)
Standard Release (Common)
+ 127
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
192mg (9% RDI)
Standard Release (Common)
+ 128
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
190mg (9% RDI)
Standard Release (Common)
+ 129
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
189mg (9% RDI)
Standard Release (Common)
+ 130
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
186mg (9% RDI)
Standard Release (Common)
+ 131
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
181mg (9% RDI)
Standard Release (Common)
+ 132
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
180mg (9% RDI)
Standard Release (Common)
+ 133
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
174mg (8% RDI)
Standard Release (Common)
+ 134
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
173mg (8% RDI)
Standard Release (Common)
+ 135
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
172mg (8% RDI)
Standard Release (Common)
+ 136
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
167mg (8% RDI)
Standard Release (Common)
+ 137
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
165mg (8% RDI)
Standard Release (Common)
+ 138
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
162mg (8% RDI)
Standard Release (Common)
+ 139
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
161mg (8% RDI)
Standard Release (Common)
+ 140
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
160mg (8% RDI)
Standard Release (Common)
+ 141
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
160mg (8% RDI)
Standard Release (Common)
+ 142
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
158mg (8% RDI)
Standard Release (Common)
+ 143
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
158mg (8% RDI)
Standard Release (Common)
+ 144
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
156mg (7% RDI)
Standard Release (Common)
+ 145
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
155mg (7% RDI)
Standard Release (Common)
+ 146
Cooked Bulgur (Bulgur, cooked) 1 cup
155mg (7% RDI)
Standard Release (Common)
+ 147
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
154mg (7% RDI)
Standard Release (Common)
+ 148
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
153mg (7% RDI)
Standard Release (Common)
+ 149
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
153mg (7% RDI)
Standard Release (Common)
+ 150
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
152mg (7% RDI)
Standard Release (Common)
+ 151
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
151mg (7% RDI)
Standard Release (Common)
+ 152
Apricots (Apricots, raw) 1 cup, halves
150mg (7% RDI)
Standard Release (Common)
+ 153
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
147mg (7% RDI)
Standard Release (Common)
+ 154
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
147mg (7% RDI)
Standard Release (Common)
+ 155
Falafel (Falafel, home-prepared) 1 patty (approx 2-1/4 inch dia)
146mg (7% RDI)
Standard Release (Common)
+ 156
Dried Acorns (Nuts, acorns, dried) 1 oz
143mg (7% RDI)
Standard Release (Common)
+ 157
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
141mg (7% RDI)
Standard Release (Common)
+ 158
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
140mg (7% RDI)
Standard Release (Common)
+ 159
Raw Asparagus (Asparagus, raw) 1 cup
139mg (7% RDI)
Standard Release (Common)
+ 160
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
139mg (7% RDI)
Standard Release (Common)
+ 161
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
138mg (7% RDI)
Standard Release (Common)
+ 162
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
137mg (7% RDI)
Standard Release (Common)
+ 163
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
137mg (7% RDI)
Standard Release (Common)
+ 164
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
136mg (6% RDI)
Standard Release (Common)
+ 165
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
136mg (6% RDI)
Standard Release (Common)
+ 166
Soursop (Soursop, raw) 1 cup, pulp
135mg (6% RDI)
Standard Release (Common)
+ 167
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
133mg (6% RDI)
Standard Release (Common)
+ 168
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
132mg (6% RDI)
Standard Release (Common)
+ 169
Tamari (Soy sauce made from soy (tamari)) 1 tbsp
132mg (6% RDI)
Standard Release (Common)
+ 170
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
129mg (6% RDI)
Standard Release (Common)
+ 171
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
128mg (6% RDI)
Standard Release (Common)
+ 172
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
127mg (6% RDI)
Standard Release (Common)
+ 173
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)
125mg (6% RDI)
Standard Release (Common)
+ 174
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)
125mg (6% RDI)
Standard Release (Common)
+ 175
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
125mg (6% RDI)
Standard Release (Common)
+ 176
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
123mg (6% RDI)
Standard Release (Common)
+ 177
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
123mg (6% RDI)
Standard Release (Common)
+ 178
Raw Broccoli (Broccoli, raw) 1 cup chopped
123mg (6% RDI)
Standard Release (Common)
+ 179
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
123mg (6% RDI)
Standard Release (Common)
+ 180
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
123mg (6% RDI)
Standard Release (Common)
+ 181
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
120mg (6% RDI)
Standard Release (Common)
+ 182
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
120mg (6% RDI)
Standard Release (Common)
+ 183
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
120mg (6% RDI)
Standard Release (Common)
+ 184
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
120mg (6% RDI)
Standard Release (Common)
+ 185
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
119mg (6% RDI)
Standard Release (Common)
+ 186
Guavas (Guavas, common, raw) 1 cup
119mg (6% RDI)
Standard Release (Common)
+ 187
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
118mg (6% RDI)
Standard Release (Common)
+ 188
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
117mg (6% RDI)
Standard Release (Common)
+ 189
Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)
117mg (6% RDI)
Standard Release (Common)
+ 190
Cooked Millet (Millet, cooked) 1 cup
117mg (6% RDI)
Standard Release (Common)
+ 191
Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz
116mg (6% RDI)
Standard Release (Common)
+ 192
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
115mg (5% RDI)
Standard Release (Common)
+ 193
Couscous, cooked 1 cup, cooked
115mg (5% RDI)
Standard Release (Common)
+ 194
Jackfruit (Jackfruit, raw) 1 cup, sliced
114mg (5% RDI)
Standard Release (Common)
+ 195
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
114mg (5% RDI)
Standard Release (Common)
+ 196
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
114mg (5% RDI)
Standard Release (Common)
+ 197
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
113mg (5% RDI)
Standard Release (Common)
+ 198
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
110mg (5% RDI)
Standard Release (Common)
+ 199
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
109mg (5% RDI)
Standard Release (Common)
+ 200
Mangos (Mangos, raw) 1 cup pieces
109mg (5% RDI)
Standard Release (Common)