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

Vegetarian 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
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
1678mg (80% RDI)
Standard Release (Common)
+ 4
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
1382mg (66% RDI)
Standard Release (Common)
+ 5
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1381mg (66% RDI)
Standard Release (Common)
+ 6
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1381mg (66% RDI)
Standard Release (Common)
+ 7
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
1381mg (66% RDI)
Standard Release (Common)
+ 8
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
1376mg (66% RDI)
Standard Release (Common)
+ 9
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
1347mg (64% RDI)
Standard Release (Common)
+ 10
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
1330mg (63% RDI)
Standard Release (Common)
+ 11
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
1304mg (62% RDI)
Standard Release (Common)
+ 12
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
1288mg (61% RDI)
Standard Release (Common)
+ 13
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
1269mg (60% RDI)
Standard Release (Common)
+ 14
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
1259mg (60% RDI)
Standard Release (Common)
+ 15
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
1247mg (59% RDI)
Standard Release (Common)
+ 16
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
1202mg (57% RDI)
Standard Release (Common)
+ 17
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
1196mg (57% RDI)
Standard Release (Common)
+ 18
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
1180mg (56% RDI)
Standard Release (Common)
+ 19
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
1155mg (55% RDI)
Standard Release (Common)
+ 20
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
1154mg (55% RDI)
Standard Release (Common)
+ 21
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
1152mg (55% RDI)
Standard Release (Common)
+ 22
Uncooked Buckwheat (Buckwheat) 1 cup
1142mg (54% RDI)
Standard Release (Common)
+ 23
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
1135mg (54% RDI)
Standard Release (Common)
+ 24
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1121mg (53% RDI)
Standard Release (Common)
+ 25
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
1110mg (53% RDI)
Standard Release (Common)
+ 26
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
1103mg (53% RDI)
Standard Release (Common)
+ 27
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
1094mg (52% RDI)
Standard Release (Common)
+ 28
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
1083mg (52% RDI)
Standard Release (Common)
+ 29
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
1077mg (51% RDI)
Standard Release (Common)
+ 30
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
1074mg (51% RDI)
Standard Release (Common)
+ 31
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
1055mg (50% RDI)
Standard Release (Common)
+ 32
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
1053mg (50% RDI)
Standard Release (Common)
+ 33
Canned Chili With Beans (Chili with beans, canned) 1 cup
1047mg (50% RDI)
Standard Release (Common)
+ 34
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
1046mg (50% RDI)
Standard Release (Common)
+ 35
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
1040mg (50% RDI)
Standard Release (Common)
+ 36
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
1012mg (48% RDI)
Standard Release (Common)
+ 37
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
992mg (47% RDI)
Standard Release (Common)
+ 38
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
991mg (47% RDI)
Standard Release (Common)
+ 39
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
990mg (47% RDI)
Standard Release (Common)
+ 40
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
983mg (47% RDI)
Standard Release (Common)
+ 41
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
981mg (47% RDI)
Standard Release (Common)
+ 42
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
973mg (46% RDI)
Standard Release (Common)
+ 43
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
971mg (46% RDI)
Standard Release (Common)
+ 44
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
963mg (46% RDI)
Standard Release (Common)
+ 45
Low Fat Fruit Yogurt (With Vitamin D) (Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D) 1 cup (8 fl oz)
960mg (46% RDI)
Standard Release (Common)
+ 46
Baked Beans (Beans, baked, home prepared) 1 cup
959mg (46% RDI)
Standard Release (Common)
+ 47
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
946mg (45% RDI)
Standard Release (Common)
+ 48
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
942mg (45% RDI)
Standard Release (Common)
+ 49
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
941mg (45% RDI)
Standard Release (Common)
+ 50
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
940mg (45% RDI)
Standard Release (Common)
+ 51
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
939mg (45% RDI)
Standard Release (Common)
+ 52
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
900mg (43% RDI)
Standard Release (Common)
+ 53
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
894mg (43% RDI)
Standard Release (Common)
+ 54
Romano Cheese (Cheese, romano) 1 oz
835mg (40% RDI)
Standard Release (Common)
+ 55
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
826mg (39% RDI)
Standard Release (Common)
+ 56
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
795mg (38% RDI)
Standard Release (Common)
+ 57
Gruyere Cheese (Cheese, gruyere) 1 oz
770mg (37% RDI)
Standard Release (Common)
+ 58
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
765mg (36% RDI)
Standard Release (Common)
+ 59
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
762mg (36% RDI)
Standard Release (Common)
+ 60
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
757mg (36% RDI)
Standard Release (Common)
+ 61
Edam Cheese (Cheese, edam) 1 oz
755mg (36% RDI)
Standard Release (Common)
+ 62
Gouda Cheese (Cheese, gouda) 1 oz
754mg (36% RDI)
Standard Release (Common)
+ 63
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
752mg (36% RDI)
Standard Release (Common)
+ 64
Provolone Cheese (Cheese, provolone) 1 oz
751mg (36% RDI)
Standard Release (Common)
+ 65
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
751mg (36% RDI)
Standard Release (Common)
+ 66
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
738mg (35% RDI)
Standard Release (Common)
+ 67
Swiss Cheese (Cheese, swiss) 1 oz
734mg (35% RDI)
Standard Release (Common)
+ 68
Raw Oat Bran (Oat bran, raw) 1 cup
714mg (34% RDI)
Standard Release (Common)
+ 69
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
703mg (33% RDI)
Standard Release (Common)
+ 70
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
700mg (33% RDI)
Standard Release (Common)
+ 71
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
698mg (33% RDI)
Standard Release (Common)
+ 72
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
697mg (33% RDI)
Standard Release (Common)
+ 73
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
679mg (32% RDI)
Standard Release (Common)
+ 74
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
668mg (32% RDI)
Standard Release (Common)
+ 75
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
665mg (32% RDI)
Standard Release (Common)
+ 76
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
663mg (32% RDI)
Standard Release (Common)
+ 77
Fontina Cheese (Cheese, fontina) 1 oz
661mg (31% RDI)
Standard Release (Common)
+ 78
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
659mg (31% RDI)
Standard Release (Common)
+ 79
Grated Parmesan (Cheese, parmesan, grated) 1 oz
625mg (30% RDI)
Standard Release (Common)
+ 80
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
625mg (30% RDI)
Standard Release (Common)
+ 81
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
623mg (30% RDI)
Standard Release (Common)
+ 82
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
622mg (30% RDI)
Standard Release (Common)
+ 83
Muenster Cheese (Cheese, muenster) 1 oz
607mg (29% RDI)
Standard Release (Common)
+ 84
Brick Cheese (Cheese, brick) 1 oz
603mg (29% RDI)
Standard Release (Common)
+ 85
Caraway Cheese (Cheese, caraway) 1 oz
595mg (28% RDI)
Standard Release (Common)
+ 86
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
588mg (28% RDI)
Standard Release (Common)
+ 87
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
588mg (28% RDI)
Standard Release (Common)
+ 88
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)
+ 89
Tilsit Cheese (Cheese, tilsit) 1 oz
579mg (28% RDI)
Standard Release (Common)
+ 90
Monterey Cheese (Cheese, monterey) 1 oz
579mg (28% RDI)
Standard Release (Common)
+ 91
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
570mg (27% RDI)
Standard Release (Common)
+ 92
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
570mg (27% RDI)
Standard Release (Common)
+ 93
Port De Salut Cheese (Cheese, port de salut) 1 oz
564mg (27% RDI)
Standard Release (Common)
+ 94
Colby Cheese (Cheese, colby) 1 oz
562mg (27% RDI)
Standard Release (Common)
+ 95
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
554mg (26% RDI)
Standard Release (Common)
+ 96
Cheshire Cheese (Cheese, cheshire) 1 oz
552mg (26% RDI)
Standard Release (Common)
+ 97
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
548mg (26% RDI)
Standard Release (Common)
+ 98
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
538mg (26% RDI)
Standard Release (Common)
+ 99
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
530mg (25% RDI)
Standard Release (Common)
+ 100
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
530mg (25% RDI)
Standard Release (Common)
+ 101
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
526mg (25% RDI)
Standard Release (Common)
+ 102
Blue Cheese (Cheese, blue) 1 oz
526mg (25% RDI)
Standard Release (Common)
+ 103
Brie Cheese (Cheese, brie) 1 oz
526mg (25% RDI)
Standard Release (Common)
+ 104
Roquefort (Cheese, roquefort) 1 oz
525mg (25% RDI)
Standard Release (Common)
+ 105
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)
+ 106
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
512mg (24% RDI)
Standard Release (Common)
+ 107
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
502mg (24% RDI)
Standard Release (Common)
+ 108
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
502mg (24% RDI)
Standard Release (Common)
+ 109
Camambert (Cheese, camembert) 1 oz
502mg (24% RDI)
Standard Release (Common)
+ 110
Egg Omelet (Egg, whole, cooked, omelet) 1 large
468mg (22% RDI)
Standard Release (Common)
+ 111
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
463mg (22% RDI)
Standard Release (Common)
+ 112
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
461mg (22% RDI)
Standard Release (Common)
+ 113
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
461mg (22% RDI)
Standard Release (Common)
+ 114
Raw Green Peas (Peas, green, raw) 1 cup
460mg (22% RDI)
Standard Release (Common)
+ 115
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
457mg (22% RDI)
Standard Release (Common)
+ 116
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
456mg (22% RDI)
Standard Release (Common)
+ 117
Fried Eggs (Egg, whole, cooked, fried) 1 large
455mg (22% RDI)
Standard Release (Common)
+ 118
Poached Eggs (Egg, whole, cooked, poached) 1 large
455mg (22% RDI)
Standard Release (Common)
+ 119
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
452mg (22% RDI)
Standard Release (Common)
+ 120
Quinoa, cooked 1 cup
442mg (21% RDI)
Standard Release (Common)
+ 121
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
440mg (21% RDI)
Standard Release (Common)
+ 122
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
436mg (21% RDI)
Standard Release (Common)
+ 123
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
431mg (21% RDI)
Standard Release (Common)
+ 124
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
430mg (20% RDI)
Standard Release (Common)
+ 125
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
413mg (20% RDI)
Standard Release (Common)
+ 126
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
403mg (19% RDI)
Standard Release (Common)
+ 127
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)
+ 128
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
378mg (18% RDI)
Standard Release (Common)
+ 129
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
376mg (18% RDI)
Standard Release (Common)
+ 130
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
373mg (18% RDI)
Standard Release (Common)
+ 131
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
370mg (18% RDI)
Standard Release (Common)
+ 132
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
362mg (17% RDI)
Standard Release (Common)
+ 133
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
351mg (17% RDI)
Standard Release (Common)
+ 134
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
346mg (16% RDI)
Standard Release (Common)
+ 135
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)
+ 136
Feta Cheese (Cheese, feta) 1 oz
346mg (16% RDI)
Standard Release (Common)
+ 137
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
345mg (16% RDI)
Standard Release (Common)
+ 138
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
338mg (16% RDI)
Standard Release (Common)
+ 139
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
338mg (16% RDI)
Standard Release (Common)
+ 140
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
328mg (16% RDI)
Standard Release (Common)
+ 141
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
323mg (15% RDI)
Standard Release (Common)
+ 142
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
318mg (15% RDI)
Standard Release (Common)
+ 143
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)
+ 144
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
313mg (15% RDI)
Standard Release (Common)
+ 145
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
312mg (15% RDI)
Standard Release (Common)
+ 146
Limburger Cheese (Cheese, limburger) 1 cubic inch
302mg (14% RDI)
Standard Release (Common)
+ 147
California Avocados (Avocados, raw, California) 1 cup, pureed
297mg (14% RDI)
Standard Release (Common)
+ 148
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
294mg (14% RDI)
Standard Release (Common)
+ 149
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
291mg (14% RDI)
Standard Release (Common)
+ 150
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
289mg (14% RDI)
Standard Release (Common)
+ 151
Cooked Oat Bran (Oat bran, cooked) 1 cup
285mg (14% RDI)
Standard Release (Common)
+ 152
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
285mg (14% RDI)
Standard Release (Common)
+ 153
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
280mg (13% RDI)
Standard Release (Common)
+ 154
Cooked Wild Rice (Wild rice, cooked) 1 cup
279mg (13% RDI)
Standard Release (Common)
+ 155
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
278mg (13% RDI)
Standard Release (Common)
+ 156
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
278mg (13% RDI)
Standard Release (Common)
+ 157
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
277mg (13% RDI)
Standard Release (Common)
+ 158
Chia Seeds (Seeds, chia seeds, dried) 1 oz
275mg (13% RDI)
Standard Release (Common)
+ 159
Cooked Teff (Teff, cooked) 1 cup
275mg (13% RDI)
Standard Release (Common)
+ 160
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
274mg (13% RDI)
Standard Release (Common)
+ 161
Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp
270mg (13% RDI)
Standard Release (Common)
+ 162
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
266mg (13% RDI)
Standard Release (Common)
+ 163
Raw Egg Whites (Egg, white, raw, fresh) 1 large
266mg (13% RDI)
Standard Release (Common)
+ 164
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
265mg (13% RDI)
Standard Release (Common)
+ 165
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
264mg (13% RDI)
Standard Release (Common)
+ 166
Raw Peanuts (Peanuts, all types, raw) 1 oz
263mg (13% RDI)
Standard Release (Common)
+ 167
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
262mg (12% RDI)
Standard Release (Common)
+ 168
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
255mg (12% RDI)
Standard Release (Common)
+ 169
Neufchatel Cheese (Cheese, neufchatel) 1 oz
249mg (12% RDI)
Standard Release (Common)
+ 170
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
247mg (12% RDI)
Standard Release (Common)
+ 171
Flax Seeds (Seeds, flaxseed) 1oz
245mg (12% RDI)
Standard Release (Common)
+ 172
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
244mg (12% RDI)
Standard Release (Common)
+ 173
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
244mg (12% RDI)
Standard Release (Common)
+ 174
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
244mg (12% RDI)
Standard Release (Common)
+ 175
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
242mg (12% RDI)
Standard Release (Common)
+ 176
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
242mg (12% RDI)
Standard Release (Common)
+ 177
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
241mg (11% RDI)
Standard Release (Common)
+ 178
Sweetened Condensed Milk (Milk, canned, condensed, sweetened) 1 fl oz
240mg (11% RDI)
Standard Release (Common)
+ 179
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)
+ 180
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
232mg (11% RDI)
Standard Release (Common)
+ 181
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
232mg (11% RDI)
Standard Release (Common)
+ 182
Gjetost Cheese (Cheese, gjetost) 1 oz
231mg (11% RDI)
Standard Release (Common)
+ 183
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
229mg (11% RDI)
Standard Release (Common)
+ 184
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
226mg (11% RDI)
Standard Release (Common)
+ 185
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)
+ 186
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
225mg (11% RDI)
Standard Release (Common)
+ 187
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
224mg (11% RDI)
Standard Release (Common)
+ 188
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
219mg (10% RDI)
Standard Release (Common)
+ 189
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
219mg (10% RDI)
Standard Release (Common)
+ 190
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
219mg (10% RDI)
Standard Release (Common)
+ 191
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
218mg (10% RDI)
Standard Release (Common)
+ 192
Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
217mg (10% RDI)
Standard Release (Common)
+ 193
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
215mg (10% RDI)
Standard Release (Common)
+ 194
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
215mg (10% RDI)
Standard Release (Common)
+ 195
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
212mg (10% RDI)
Standard Release (Common)
+ 196
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
211mg (10% RDI)
Standard Release (Common)
+ 197
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
211mg (10% RDI)
Standard Release (Common)
+ 198
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)
+ 199
Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large
207mg (10% RDI)
Standard Release (Common)
+ 200
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
206mg (10% RDI)
Standard Release (Common)