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

Vegan Foods Highest in Omega 3s

200 results
Name
Omega 3s
Data source
+ 1
Flax Seeds (Seeds, flaxseed) 1oz
6.479g (405% AI)
Standard Release (Common)
+ 2
Chia Seeds (Seeds, chia seeds, dried) 1 oz
5.064g (317% AI)
Standard Release (Common)
+ 3
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
2.579g (161% AI)
Standard Release (Common)
+ 4
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
2.476g (155% AI)
Standard Release (Common)
+ 5
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
2.466g (154% AI)
Standard Release (Common)
+ 6
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
1.467g (92% AI)
Standard Release (Common)
+ 7
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1.029g (64% AI)
Standard Release (Common)
+ 8
Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped
0.886g (55% AI)
Standard Release (Common)
+ 9
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
0.822g (51% AI)
Standard Release (Common)
+ 10
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
0.791g (49% AI)
Standard Release (Common)
+ 11
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
0.76g (48% AI)
Standard Release (Common)
+ 12
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
0.637g (40% AI)
Standard Release (Common)
+ 13
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
0.603g (38% AI)
Standard Release (Common)
+ 14
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
0.56g (35% AI)
Standard Release (Common)
+ 15
Dried Beechnuts (Nuts, beechnuts, dried) 1 oz
0.483g (30% AI)
Standard Release (Common)
+ 16
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
0.482g (30% AI)
Standard Release (Common)
+ 17
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
0.472g (30% AI)
Standard Release (Common)
+ 18
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
0.426g (27% AI)
Standard Release (Common)
+ 19
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
0.404g (25% AI)
Standard Release (Common)
+ 20
Baked Beans (Beans, baked, home prepared) 1 cup
0.372g (23% AI)
Standard Release (Common)
+ 21
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
0.37g (23% AI)
Standard Release (Common)
+ 22
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
0.332g (21% AI)
Standard Release (Common)
+ 23
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
0.322g (20% AI)
Standard Release (Common)
+ 24
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
0.312g (20% AI)
Standard Release (Common)
+ 25
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
0.311g (19% AI)
Standard Release (Common)
+ 26
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
0.301g (19% AI)
Standard Release (Common)
+ 27
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
0.297g (19% AI)
Standard Release (Common)
+ 28
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
0.297g (19% AI)
Standard Release (Common)
+ 29
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)
0.295g (18% AI)
Standard Release (Common)
+ 30
California Avocados (Avocados, raw, California) 1 cup, pureed
0.288g (18% AI)
Standard Release (Common)
+ 31
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
0.282g (18% AI)
Standard Release (Common)
+ 32
Pecans (Nuts, pecans) 1 oz (19 halves)
0.28g (18% AI)
Standard Release (Common)
+ 33
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
0.278g (17% AI)
Standard Release (Common)
+ 34
Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup
0.274g (17% AI)
Standard Release (Common)
+ 35
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
0.271g (17% AI)
Standard Release (Common)
+ 36
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
0.27g (17% AI)
Standard Release (Common)
+ 37
Canned Chili With Beans (Chili with beans, canned) 1 cup
0.269g (17% AI)
Standard Release (Common)
+ 38
Cherimoya (Cherimoya, raw) 1 cup, pieces
0.254g (16% AI)
Standard Release (Common)
+ 39
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
0.251g (16% AI)
Standard Release (Common)
+ 40
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
0.234g (15% AI)
Standard Release (Common)
+ 41
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
0.227g (14% AI)
Standard Release (Common)
+ 42
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
0.226g (14% AI)
Standard Release (Common)
+ 43
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
0.224g (14% AI)
Standard Release (Common)
+ 44
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
0.223g (14% AI)
Standard Release (Common)
+ 45
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
0.222g (14% AI)
Standard Release (Common)
+ 46
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
0.222g (14% AI)
Standard Release (Common)
+ 47
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
0.221g (14% AI)
Standard Release (Common)
+ 48
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
0.21g (13% AI)
Standard Release (Common)
+ 49
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
0.21g (13% AI)
Standard Release (Common)
+ 50
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
0.207g (13% AI)
Standard Release (Common)
+ 51
Kimchi (Cabbage, kimchi) 1 cup
0.206g (13% AI)
Standard Release (Common)
+ 52
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
0.19g (12% AI)
Standard Release (Common)
+ 53
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
0.189g (12% AI)
Standard Release (Common)
+ 54
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
0.186g (12% AI)
Standard Release (Common)
+ 55
Guavas (Guavas, common, raw) 1 cup
0.185g (12% AI)
Standard Release (Common)
+ 56
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
0.182g (11% AI)
Standard Release (Common)
+ 57
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
0.182g (11% AI)
Standard Release (Common)
+ 58
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
0.182g (11% AI)
Standard Release (Common)
+ 59
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
0.181g (11% AI)
Standard Release (Common)
+ 60
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
0.177g (11% AI)
Standard Release (Common)
+ 61
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.174g (11% AI)
Standard Release (Common)
+ 62
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
0.173g (11% AI)
Standard Release (Common)
+ 63
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
0.173g (11% AI)
Standard Release (Common)
+ 64
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
0.171g (11% AI)
Standard Release (Common)
+ 65
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
0.169g (11% AI)
Standard Release (Common)
+ 66
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
0.166g (10% AI)
Standard Release (Common)
+ 67
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
0.161g (10% AI)
Standard Release (Common)
+ 68
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
0.161g (10% AI)
Standard Release (Common)
+ 69
Quinoa, cooked 1 cup
0.157g (10% AI)
Standard Release (Common)
+ 70
Cooked Wild Rice (Wild rice, cooked) 1 cup
0.156g (10% AI)
Standard Release (Common)
+ 71
Raspberries (Raspberries, raw) 1 cup
0.155g (10% AI)
Standard Release (Common)
+ 72
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
0.152g (10% AI)
Standard Release (Common)
+ 73
Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices
0.151g (9% AI)
Standard Release (Common)
+ 74
Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes
0.15g (9% AI)
Standard Release (Common)
+ 75
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
0.149g (9% AI)
Standard Release (Common)
+ 76
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
0.149g (9% AI)
Standard Release (Common)
+ 77
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
0.148g (9% AI)
Standard Release (Common)
+ 78
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
0.148g (9% AI)
Standard Release (Common)
+ 79
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
0.144g (9% AI)
Standard Release (Common)
+ 80
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
0.143g (9% AI)
Standard Release (Common)
+ 81
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
0.142g (9% AI)
Standard Release (Common)
+ 82
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
0.141g (9% AI)
Standard Release (Common)
+ 83
Blackberries (Blackberries, raw) 1 cup
0.135g (8% AI)
Standard Release (Common)
+ 84
Uncooked Buckwheat (Buckwheat) 1 cup
0.133g (8% AI)
Standard Release (Common)
+ 85
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
0.131g (8% AI)
Standard Release (Common)
+ 86
Jackfruit (Jackfruit, raw) 1 cup, sliced
0.13g (8% AI)
Standard Release (Common)
+ 87
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
0.126g (8% AI)
Standard Release (Common)
+ 88
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
0.124g (8% AI)
Standard Release (Common)
+ 89
Lychee (Litchi, Li Zhi) (Litchis, raw) 1 cup
0.124g (8% AI)
Standard Release (Common)
+ 90
Elderberries (Elderberries, raw) 1 cup
0.123g (8% AI)
Standard Release (Common)
+ 91
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
0.121g (8% AI)
Standard Release (Common)
+ 92
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
0.116g (7% AI)
Standard Release (Common)
+ 93
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
0.115g (7% AI)
Standard Release (Common)
+ 94
Raw Oat Bran (Oat bran, raw) 1 cup
0.114g (7% AI)
Standard Release (Common)
+ 95
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
0.112g (7% AI)
Standard Release (Common)
+ 96
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
0.112g (7% AI)
Standard Release (Common)
+ 97
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
0.111g (7% AI)
Standard Release (Common)
+ 98
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
0.111g (7% AI)
Standard Release (Common)
+ 99
Strawberries (Strawberries, raw) 1 cup, sliced
0.108g (7% AI)
Standard Release (Common)
+ 100
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
0.108g (7% AI)
Standard Release (Common)
+ 101
Hummus (Commercial) (Hummus, commercial) 1 tbsp
0.107g (7% AI)
Standard Release (Common)
+ 102
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
0.103g (6% AI)
Standard Release (Common)
+ 103
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
0.103g (6% AI)
Standard Release (Common)
+ 104
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
0.101g (6% AI)
Standard Release (Common)
+ 105
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
0.101g (6% AI)
Standard Release (Common)
+ 106
Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced
0.101g (6% AI)
Standard Release (Common)
+ 107
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.101g (6% AI)
Standard Release (Common)
+ 108
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
0.099g (6% AI)
Standard Release (Common)
+ 109
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
0.098g (6% AI)
Standard Release (Common)
+ 110
Melon Balls (Melon balls, frozen) 1 cup, unthawed
0.097g (6% AI)
Standard Release (Common)
+ 111
Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes
0.097g (6% AI)
Standard Release (Common)
+ 112
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
0.096g (6% AI)
Standard Release (Common)
+ 113
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
0.092g (6% AI)
Standard Release (Common)
+ 114
Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup
0.088g (6% AI)
Standard Release (Common)
+ 115
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
0.088g (6% AI)
Standard Release (Common)
+ 116
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
0.087g (5% AI)
Standard Release (Common)
+ 117
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
0.087g (5% AI)
Standard Release (Common)
+ 118
Blueberries (Blueberries, raw) 1 cup
0.086g (5% AI)
Standard Release (Common)
+ 119
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
0.085g (5% AI)
Standard Release (Common)
+ 120
Mangos (Mangos, raw) 1 cup pieces
0.084g (5% AI)
Standard Release (Common)
+ 121
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
0.082g (5% AI)
Standard Release (Common)
+ 122
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
0.082g (5% AI)
Standard Release (Common)
+ 123
European Black Currants (Currants, european black, raw) 1 cup
0.081g (5% AI)
Standard Release (Common)
+ 124
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
0.081g (5% AI)
Standard Release (Common)
+ 125
Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz
0.08g (5% AI)
Standard Release (Common)
+ 126
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
0.078g (5% AI)
Standard Release (Common)
+ 127
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
0.077g (5% AI)
Standard Release (Common)
+ 128
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
0.077g (5% AI)
Standard Release (Common)
+ 129
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
0.076g (5% AI)
Standard Release (Common)
+ 130
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
0.076g (5% AI)
Standard Release (Common)
+ 131
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
0.076g (5% AI)
Standard Release (Common)
+ 132
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
0.076g (5% AI)
Standard Release (Common)
+ 133
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
0.074g (5% AI)
Standard Release (Common)
+ 134
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
0.074g (5% AI)
Standard Release (Common)
+ 135
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
0.073g (5% AI)
Standard Release (Common)
+ 136
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
0.073g (5% AI)
Standard Release (Common)
+ 137
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
0.071g (4% AI)
Standard Release (Common)
+ 138
Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup
0.071g (4% AI)
Standard Release (Common)
+ 139
Feijoa (Feijoa, raw) 1 cup, pureed
0.07g (4% AI)
Standard Release (Common)
+ 140
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
0.07g (4% AI)
Standard Release (Common)
+ 141
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
0.069g (4% AI)
Standard Release (Common)
+ 142
Gooseberries (Gooseberries, raw) 1 cup
0.069g (4% AI)
Standard Release (Common)
+ 143
Papaya (Papayas, raw) 1 cup 1 inch pieces
0.068g (4% AI)
Standard Release (Common)
+ 144
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
0.068g (4% AI)
Standard Release (Common)
+ 145
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
0.068g (4% AI)
Standard Release (Common)
+ 146
Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
0.067g (4% AI)
Standard Release (Common)
+ 147
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
0.067g (4% AI)
Standard Release (Common)
+ 148
Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced
0.066g (4% AI)
Standard Release (Common)
+ 149
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
0.066g (4% AI)
Standard Release (Common)
+ 150
Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup
0.065g (4% AI)
Standard Release (Common)
+ 151
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
0.063g (4% AI)
Standard Release (Common)
+ 152
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
0.063g (4% AI)
Standard Release (Common)
+ 153
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
0.061g (4% AI)
Standard Release (Common)
+ 154
Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed
0.06g (4% AI)
Standard Release (Common)
+ 155
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
0.06g (4% AI)
Standard Release (Common)
+ 156
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
0.06g (4% AI)
Standard Release (Common)
+ 157
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
0.06g (4% AI)
Standard Release (Common)
+ 158
Fermented Tofu (Fuyu) (Tofu, salted and fermented (fuyu)) 1 block
0.059g (4% AI)
Standard Release (Common)
+ 159
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
0.059g (4% AI)
Standard Release (Common)
+ 160
Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) 1 cup
0.058g (4% AI)
Standard Release (Common)
+ 161
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
0.058g (4% AI)
Standard Release (Common)
+ 162
Almond Paste (Nuts, almond paste) 1 oz
0.057g (4% AI)
Standard Release (Common)
+ 163
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
0.057g (4% AI)
Standard Release (Common)
+ 164
Raw Broccoli (Broccoli, raw) 1 cup chopped
0.057g (4% AI)
Standard Release (Common)
+ 165
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
0.056g (4% AI)
Standard Release (Common)
+ 166
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
0.056g (4% AI)
Standard Release (Common)
+ 167
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
0.055g (3% AI)
Standard Release (Common)
+ 168
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
0.055g (3% AI)
Standard Release (Common)
+ 169
Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced
0.055g (3% AI)
Standard Release (Common)
+ 170
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
0.055g (3% AI)
Standard Release (Common)
+ 171
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
0.054g (3% AI)
Standard Release (Common)
+ 172
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
0.053g (3% AI)
Standard Release (Common)
+ 173
Raw Turnips (Turnips, raw) 1 cup, cubes
0.052g (3% AI)
Standard Release (Common)
+ 174
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
0.052g (3% AI)
Standard Release (Common)
+ 175
Raw Green Peas (Peas, green, raw) 1 cup
0.051g (3% AI)
Standard Release (Common)
+ 176
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
0.051g (3% AI)
Standard Release (Common)
+ 177
Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes
0.05g (3% AI)
Standard Release (Common)
+ 178
Cooked Millet (Millet, cooked) 1 cup
0.049g (3% AI)
Standard Release (Common)
+ 179
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
0.049g (3% AI)
Standard Release (Common)
+ 180
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
0.049g (3% AI)
Standard Release (Common)
+ 181
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
0.047g (3% AI)
Standard Release (Common)
+ 182
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
0.047g (3% AI)
Standard Release (Common)
+ 183
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
0.046g (3% AI)
Standard Release (Common)
+ 184
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
0.046g (3% AI)
Standard Release (Common)
+ 185
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
0.046g (3% AI)
Standard Release (Common)
+ 186
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
0.046g (3% AI)
Standard Release (Common)
+ 187
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
0.045g (3% AI)
Standard Release (Common)
+ 188
Acerola, (west indian cherry), raw 1 cup
0.043g (3% AI)
Standard Release (Common)
+ 189
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
0.042g (3% AI)
Standard Release (Common)
+ 190
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
0.042g (3% AI)
Standard Release (Common)
+ 191
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
0.042g (3% AI)
Standard Release (Common)
+ 192
Bananas (Bananas, raw) 1 cup, sliced
0.041g (3% AI)
Standard Release (Common)
+ 193
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
0.041g (3% AI)
Standard Release (Common)
+ 194
Raw Spinach (Spinach, raw) 1 cup
0.041g (3% AI)
Standard Release (Common)
+ 195
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
0.041g (3% AI)
Standard Release (Common)
+ 196
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
0.04g (3% AI)
Standard Release (Common)
+ 197
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
0.04g (3% AI)
Standard Release (Common)
+ 198
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
0.04g (3% AI)
Standard Release (Common)
+ 199
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
0.04g (3% AI)
Standard Release (Common)
+ 200
Breadfruit (Breadfruit, raw) 1 cup
0.04g (3% AI)
Standard Release (Common)