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 Methionine

200 results
Name
Methionine
Data source
+ 1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
532mg (73% RDI)
Standard Release (Common)
+ 2
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
487mg (67% RDI)
Standard Release (Common)
+ 3
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
385mg (53% RDI)
Standard Release (Common)
+ 4
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
319mg (44% RDI)
Standard Release (Common)
+ 5
Cooked Teff (Teff, cooked) 1 cup
315mg (43% RDI)
Standard Release (Common)
+ 6
Raw Oat Bran (Oat bran, raw) 1 cup
315mg (43% RDI)
Standard Release (Common)
+ 7
Uncooked Buckwheat (Buckwheat) 1 cup
292mg (40% RDI)
Standard Release (Common)
+ 8
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
277mg (38% RDI)
Standard Release (Common)
+ 9
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
270mg (37% RDI)
Standard Release (Common)
+ 10
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
268mg (37% RDI)
Standard Release (Common)
+ 11
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
265mg (36% RDI)
Standard Release (Common)
+ 12
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
261mg (36% RDI)
Standard Release (Common)
+ 13
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
257mg (35% RDI)
Standard Release (Common)
+ 14
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
253mg (35% RDI)
Standard Release (Common)
+ 15
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
248mg (34% RDI)
Standard Release (Common)
+ 16
Canned Chili With Beans (Chili with beans, canned) 1 cup
243mg (33% RDI)
Standard Release (Common)
+ 17
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
242mg (33% RDI)
Standard Release (Common)
+ 18
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
242mg (33% RDI)
Standard Release (Common)
+ 19
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
230mg (32% RDI)
Standard Release (Common)
+ 20
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
229mg (31% RDI)
Standard Release (Common)
+ 21
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
228mg (31% RDI)
Standard Release (Common)
+ 22
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
221mg (30% RDI)
Standard Release (Common)
+ 23
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
219mg (30% RDI)
Standard Release (Common)
+ 24
Baked Beans (Beans, baked, home prepared) 1 cup
218mg (30% RDI)
Standard Release (Common)
+ 25
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
216mg (30% RDI)
Standard Release (Common)
+ 26
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
207mg (28% RDI)
Standard Release (Common)
+ 27
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
207mg (28% RDI)
Standard Release (Common)
+ 28
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
204mg (28% RDI)
Standard Release (Common)
+ 29
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
202mg (28% RDI)
Standard Release (Common)
+ 30
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
200mg (27% RDI)
Standard Release (Common)
+ 31
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
200mg (27% RDI)
Standard Release (Common)
+ 32
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
198mg (27% RDI)
Standard Release (Common)
+ 33
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
198mg (27% RDI)
Standard Release (Common)
+ 34
Cooked Wild Rice (Wild rice, cooked) 1 cup
195mg (27% RDI)
Standard Release (Common)
+ 35
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
190mg (26% RDI)
Standard Release (Common)
+ 36
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
188mg (26% RDI)
Standard Release (Common)
+ 37
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
186mg (26% RDI)
Standard Release (Common)
+ 38
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
183mg (25% RDI)
Standard Release (Common)
+ 39
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
183mg (25% RDI)
Standard Release (Common)
+ 40
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
182mg (25% RDI)
Standard Release (Common)
+ 41
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
179mg (25% RDI)
Standard Release (Common)
+ 42
Quinoa, cooked 1 cup
178mg (24% RDI)
Standard Release (Common)
+ 43
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
175mg (24% RDI)
Standard Release (Common)
+ 44
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
174mg (24% RDI)
Standard Release (Common)
+ 45
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
174mg (24% RDI)
Standard Release (Common)
+ 46
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
171mg (24% RDI)
Standard Release (Common)
+ 47
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
170mg (23% RDI)
Standard Release (Common)
+ 48
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
169mg (23% RDI)
Standard Release (Common)
+ 49
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
169mg (23% RDI)
Standard Release (Common)
+ 50
Chia Seeds (Seeds, chia seeds, dried) 1 oz
167mg (23% RDI)
Standard Release (Common)
+ 51
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
167mg (23% RDI)
Standard Release (Common)
+ 52
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
167mg (23% RDI)
Standard Release (Common)
+ 53
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
167mg (23% RDI)
Standard Release (Common)
+ 54
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
159mg (22% RDI)
Standard Release (Common)
+ 55
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
152mg (21% RDI)
Standard Release (Common)
+ 56
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
150mg (21% RDI)
Standard Release (Common)
+ 57
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
149mg (21% RDI)
Standard Release (Common)
+ 58
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
149mg (20% RDI)
Standard Release (Common)
+ 59
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
139mg (19% RDI)
Standard Release (Common)
+ 60
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
138mg (19% RDI)
Standard Release (Common)
+ 61
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
138mg (19% RDI)
Standard Release (Common)
+ 62
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
138mg (19% RDI)
Standard Release (Common)
+ 63
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
133mg (18% RDI)
Standard Release (Common)
+ 64
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
131mg (18% RDI)
Standard Release (Common)
+ 65
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
130mg (18% RDI)
Standard Release (Common)
+ 66
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
130mg (18% RDI)
Standard Release (Common)
+ 67
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
125mg (17% RDI)
Standard Release (Common)
+ 68
Cooked Oat Bran (Oat bran, cooked) 1 cup
125mg (17% RDI)
Standard Release (Common)
+ 69
Cooked Millet (Millet, cooked) 1 cup
122mg (17% RDI)
Standard Release (Common)
+ 70
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
119mg (16% RDI)
Standard Release (Common)
+ 71
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
119mg (16% RDI)
Standard Release (Common)
+ 72
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
119mg (16% RDI)
Standard Release (Common)
+ 73
Raw Green Peas (Peas, green, raw) 1 cup
119mg (16% RDI)
Standard Release (Common)
+ 74
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
118mg (16% RDI)
Standard Release (Common)
+ 75
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
118mg (16% RDI)
Standard Release (Common)
+ 76
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
117mg (16% RDI)
Standard Release (Common)
+ 77
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
116mg (16% RDI)
Standard Release (Common)
+ 78
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
113mg (16% RDI)
Standard Release (Common)
+ 79
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
112mg (15% RDI)
Standard Release (Common)
+ 80
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
109mg (15% RDI)
Standard Release (Common)
+ 81
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
108mg (15% RDI)
Standard Release (Common)
+ 82
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
107mg (15% RDI)
Standard Release (Common)
+ 83
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
105mg (14% RDI)
Standard Release (Common)
+ 84
Flax Seeds (Seeds, flaxseed) 1oz
105mg (14% RDI)
Standard Release (Common)
+ 85
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
104mg (14% RDI)
Standard Release (Common)
+ 86
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
103mg (14% RDI)
Standard Release (Common)
+ 87
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
103mg (14% RDI)
Standard Release (Common)
+ 88
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
102mg (14% RDI)
Standard Release (Common)
+ 89
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
101mg (14% RDI)
Standard Release (Common)
+ 90
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)
101mg (14% RDI)
Standard Release (Common)
+ 91
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
100mg (14% RDI)
Standard Release (Common)
+ 92
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
99mg (14% RDI)
Standard Release (Common)
+ 93
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
99mg (14% RDI)
Standard Release (Common)
+ 94
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
97mg (13% RDI)
Standard Release (Common)
+ 95
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
97mg (13% RDI)
Standard Release (Common)
+ 96
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
97mg (13% RDI)
Standard Release (Common)
+ 97
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
95mg (13% RDI)
Standard Release (Common)
+ 98
Couscous, cooked 1 cup, cooked
93mg (13% RDI)
Standard Release (Common)
+ 99
Raw Peanuts (Peanuts, all types, raw) 1 oz
90mg (12% RDI)
Standard Release (Common)
+ 100
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
89mg (12% RDI)
Standard Release (Common)
+ 101
Cooked Bulgur (Bulgur, cooked) 1 cup
87mg (12% RDI)
Standard Release (Common)
+ 102
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
86mg (12% RDI)
Standard Release (Common)
+ 103
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
85mg (12% RDI)
Standard Release (Common)
+ 104
California Avocados (Avocados, raw, California) 1 cup, pureed
85mg (12% RDI)
Standard Release (Common)
+ 105
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
85mg (12% RDI)
Standard Release (Common)
+ 106
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
84mg (12% RDI)
Standard Release (Common)
+ 107
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
84mg (12% RDI)
Standard Release (Common)
+ 108
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
84mg (12% RDI)
Standard Release (Common)
+ 109
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
84mg (11% RDI)
Standard Release (Common)
+ 110
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
83mg (11% RDI)
Standard Release (Common)
+ 111
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
83mg (11% RDI)
Standard Release (Common)
+ 112
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
82mg (11% RDI)
Standard Release (Common)
+ 113
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
82mg (11% RDI)
Standard Release (Common)
+ 114
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
81mg (11% RDI)
Standard Release (Common)
+ 115
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
81mg (11% RDI)
Standard Release (Common)
+ 116
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
81mg (11% RDI)
Standard Release (Common)
+ 117
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
81mg (11% RDI)
Standard Release (Common)
+ 118
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
80mg (11% RDI)
Standard Release (Common)
+ 119
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
79mg (11% RDI)
Standard Release (Common)
+ 120
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
78mg (11% RDI)
Standard Release (Common)
+ 121
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
77mg (11% RDI)
Standard Release (Common)
+ 122
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
76mg (10% RDI)
Standard Release (Common)
+ 123
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
76mg (10% RDI)
Standard Release (Common)
+ 124
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
76mg (10% RDI)
Standard Release (Common)
+ 125
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
74mg (10% RDI)
Standard Release (Common)
+ 126
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
74mg (10% RDI)
Standard Release (Common)
+ 127
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
74mg (10% RDI)
Standard Release (Common)
+ 128
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
74mg (10% RDI)
Standard Release (Common)
+ 129
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
71mg (10% RDI)
Standard Release (Common)
+ 130
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
70mg (10% RDI)
Standard Release (Common)
+ 131
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
68mg (9% RDI)
Standard Release (Common)
+ 132
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
67mg (9% RDI)
Standard Release (Common)
+ 133
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
67mg (9% RDI)
Standard Release (Common)
+ 134
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
66mg (9% RDI)
Standard Release (Common)
+ 135
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
66mg (9% RDI)
Standard Release (Common)
+ 136
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
63mg (9% RDI)
Standard Release (Common)
+ 137
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
63mg (9% RDI)
Standard Release (Common)
+ 138
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
63mg (9% RDI)
Standard Release (Common)
+ 139
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)
61mg (8% RDI)
Standard Release (Common)
+ 140
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)
61mg (8% RDI)
Standard Release (Common)
+ 141
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
61mg (8% RDI)
Standard Release (Common)
+ 142
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
61mg (8% RDI)
Standard Release (Common)
+ 143
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
61mg (8% RDI)
Standard Release (Common)
+ 144
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
59mg (8% RDI)
Standard Release (Common)
+ 145
Jackfruit (Jackfruit, raw) 1 cup, sliced
56mg (8% RDI)
Standard Release (Common)
+ 146
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
55mg (8% RDI)
Standard Release (Common)
+ 147
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
54mg (7% RDI)
Standard Release (Common)
+ 148
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
53mg (7% RDI)
Standard Release (Common)
+ 149
Pecans (Nuts, pecans) 1 oz (19 halves)
52mg (7% RDI)
Standard Release (Common)
+ 150
Hominy, canned, white 1 cup
51mg (7% RDI)
Standard Release (Common)
+ 151
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
51mg (7% RDI)
Standard Release (Common)
+ 152
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
50mg (7% RDI)
Standard Release (Common)
+ 153
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
49mg (7% RDI)
Standard Release (Common)
+ 154
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
49mg (7% RDI)
Standard Release (Common)
+ 155
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
48mg (7% RDI)
Standard Release (Common)
+ 156
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
47mg (6% RDI)
Standard Release (Common)
+ 157
Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz
47mg (6% RDI)
Standard Release (Common)
+ 158
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
46mg (6% RDI)
Standard Release (Common)
+ 159
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
46mg (6% RDI)
Standard Release (Common)
+ 160
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
45mg (6% RDI)
Standard Release (Common)
+ 161
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
45mg (6% RDI)
Standard Release (Common)
+ 162
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
44mg (6% RDI)
Standard Release (Common)
+ 163
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
44mg (6% RDI)
Standard Release (Common)
+ 164
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
43mg (6% RDI)
Standard Release (Common)
+ 165
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
42mg (6% RDI)
Standard Release (Common)
+ 166
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
42mg (6% RDI)
Standard Release (Common)
+ 167
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
42mg (6% RDI)
Standard Release (Common)
+ 168
Raw Asparagus (Asparagus, raw) 1 cup
42mg (6% RDI)
Standard Release (Common)
+ 169
Dried Beechnuts (Nuts, beechnuts, dried) 1 oz
41mg (6% RDI)
Standard Release (Common)
+ 170
Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
41mg (6% RDI)
Standard Release (Common)
+ 171
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
41mg (6% RDI)
Standard Release (Common)
+ 172
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
40mg (5% RDI)
Standard Release (Common)
+ 173
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
39mg (5% RDI)
Standard Release (Common)
+ 174
Dried Acorns (Nuts, acorns, dried) 1 oz
39mg (5% RDI)
Standard Release (Common)
+ 175
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
39mg (5% RDI)
Standard Release (Common)
+ 176
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
38mg (5% RDI)
Standard Release (Common)
+ 177
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
38mg (5% RDI)
Standard Release (Common)
+ 178
Laver Seaweed (Seaweed, laver, raw) 10 sheets
38mg (5% RDI)
Standard Release (Common)
+ 179
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
37mg (5% RDI)
Standard Release (Common)
+ 180
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
37mg (5% RDI)
Standard Release (Common)
+ 181
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
37mg (5% RDI)
Standard Release (Common)
+ 182
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
37mg (5% RDI)
Standard Release (Common)
+ 183
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
37mg (5% RDI)
Standard Release (Common)
+ 184
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
37mg (5% RDI)
Standard Release (Common)
+ 185
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
36mg (5% RDI)
Standard Release (Common)
+ 186
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
36mg (5% RDI)
Standard Release (Common)
+ 187
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
36mg (5% RDI)
Standard Release (Common)
+ 188
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
36mg (5% RDI)
Standard Release (Common)
+ 189
Dried Japanese Chestnuts (Nuts, chestnuts, japanese, dried) 1 oz
36mg (5% RDI)
Standard Release (Common)
+ 190
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
35mg (5% RDI)
Standard Release (Common)
+ 191
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
35mg (5% RDI)
Standard Release (Common)
+ 192
Raw Broccoli (Broccoli, raw) 1 cup chopped
35mg (5% RDI)
Standard Release (Common)
+ 193
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
34mg (5% RDI)
Standard Release (Common)
+ 194
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
34mg (5% RDI)
Standard Release (Common)
+ 195
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
34mg (5% RDI)
Standard Release (Common)
+ 196
Cherimoya (Cherimoya, raw) 1 cup, pieces
34mg (5% RDI)
Standard Release (Common)
+ 197
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
33mg (5% RDI)
Standard Release (Common)
+ 198
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
33mg (5% RDI)
Standard Release (Common)
+ 199
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
32mg (4% RDI)
Standard Release (Common)
+ 200
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
32mg (4% RDI)
Standard Release (Common)