Nutrient Ranking Tool

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

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Vegetables Lowest in Phenylalanine

200 results

		Name	Phenylalanine	Data source
+	1	Low Sodium Sweet Pickles (Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)) 1 slice	1mg (0% RDI)	Standard Release (Common)
+	2	Raw Ginger (Fresh) (Ginger root, raw) 1 tsp	1mg (0% RDI)	Standard Release (Common)
+	3	Dried Chives (Chives, freeze-dried) 1 tbsp	1mg (0% RDI)	Standard Release (Common)
+	4	Sweet Pickled Relish (Pickle relish, sweet) 1 tbsp	2mg (0% RDI)	Standard Release (Common)
+	5	Raw Celtuce (Celtuce, raw) 1 leaf	3mg (0% RDI)	Standard Release (Common)
+	6	Raw Chives (Chives, raw) 1 tbsp chopped	3mg (0% RDI)	Standard Release (Common)
+	7	Ketchup (Catsup) 1 tbsp	4mg (0% RDI)	Standard Release (Common)
+	8	Low Sodium Ketchup (Catsup, low sodium) 1 tbsp	4mg (0% RDI)	Standard Release (Common)
+	9	Canned Pimentos (Pimento, canned) 1 tbsp	4mg (0% RDI)	Standard Release (Common)
+	10	Kelp Seaweed (Seaweed, kelp, raw) 2 tbsp (1/8 cup)	4mg (0% RDI)	Standard Release (Common)
+	11	Raw Garlic (Fresh) (Garlic, raw) 1 clove	5mg (1% RDI)	Standard Release (Common)
+	12	Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small	6mg (1% RDI)	Standard Release (Common)
+	13	Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small	6mg (1% RDI)	Standard Release (Common)
+	14	Raw Hungarian Peppers (Peppers, hungarian, raw) 1 pepper	7mg (1% RDI)	Standard Release (Common)
+	15	Hot Dog Relish (Pickle relish, hot dog) 1 tbsp	7mg (1% RDI)	Standard Release (Common)
+	16	Sun-Dried Tomatoes (Tomatoes, sun-dried) 1 piece	7mg (1% RDI)	Standard Release (Common)
+	17	Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)	7mg (1% RDI)	Standard Release (Common)
+	18	Raw Enoki Mushrooms (Mushrooms, enoki, raw) 1 large	8mg (1% RDI)	Standard Release (Common)
+	19	Raw Shallots (Shallots, raw) 1 tbsp chopped	8mg (1% RDI)	Standard Release (Common)
+	20	Green Onions (Spring Onions, Scallions) (Onions, spring or scallions (includes tops and bulb), raw) 1 medium (4-1/8 inch long)	9mg (1% RDI)	Standard Release (Common)
+	21	Raw Wakame (Seaweed, wakame, raw) 2 tbsp (1/8 cup)	11mg (1% RDI)	Standard Release (Common)
+	22	Raw Witloof Chicory (Chicory, witloof, raw) 1 head	12mg (1% RDI)	Standard Release (Common)
+	23	Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped	12mg (1% RDI)	Standard Release (Common)
+	24	Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)	13mg (1% RDI)	Standard Release (Common)
+	25	Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced	13mg (1% RDI)	Standard Release (Common)
+	26	Radicchio (Radicchio, raw) 1 cup, shredded	14mg (2% RDI)	Standard Release (Common)
+	27	Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup	14mg (2% RDI)	Standard Release (Common)
+	28	Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded	17mg (2% RDI)	Standard Release (Common)
+	29	Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup	17mg (2% RDI)	Standard Release (Common)
+	30	Dried Shiitake Mushrooms (Mushrooms, shiitake, dried) 1 mushroom	17mg (2% RDI)	Standard Release (Common)
+	31	Raw White Icicle Radishes (Radishes, white icicle, raw) 1/2 cup slices	18mg (2% RDI)	Standard Release (Common)
+	32	Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded	19mg (2% RDI)	Standard Release (Common)
+	33	Cucumber (Cucumber, with peel, raw) 1 cup	20mg (2% RDI)	Standard Release (Common)
+	34	Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded	20mg (2% RDI)	Standard Release (Common)
+	35	Raw Shiitake Mushrooms (Mushrooms, shiitake, raw) 1 piece whole	21mg (2% RDI)	Standard Release (Common)
+	36	Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes	22mg (2% RDI)	Standard Release (Common)
+	37	Raw Beet Greens (Beet greens, raw) 1 cup	22mg (3% RDI)	Standard Release (Common)
+	38	Baby Carrots (Carrots, baby, raw) 1 nlea serving	22mg (3% RDI)	Standard Release (Common)
+	39	Raw Turnips (Turnips, raw) 1 cup, cubes	22mg (3% RDI)	Standard Release (Common)
+	40	Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices	23mg (3% RDI)	Standard Release (Common)
+	41	Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed	24mg (3% RDI)	Standard Release (Common)
+	42	Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes	24mg (3% RDI)	Standard Release (Common)
+	43	Endive (Endive, raw) 1 cup	27mg (3% RDI)	Standard Release (Common)
+	44	Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper	28mg (3% RDI)	Standard Release (Common)
+	45	Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper	28mg (3% RDI)	Standard Release (Common)
+	46	Raw Cabbage (Cabbage, raw) 1 cup, chopped	28mg (3% RDI)	Standard Release (Common)
+	47	Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped	29mg (3% RDI)	Standard Release (Common)
+	48	Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded	31mg (3% RDI)	Standard Release (Common)
+	49	Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup	31mg (3% RDI)	Standard Release (Common)
+	50	Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded	31mg (4% RDI)	Standard Release (Common)
+	51	Raw Collards (Collards, raw) 1 cup, chopped	31mg (4% RDI)	Standard Release (Common)
+	52	Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped	32mg (4% RDI)	Standard Release (Common)
+	53	Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced	32mg (4% RDI)	Standard Release (Common)
+	54	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	33mg (4% RDI)	Standard Release (Common)
+	55	Cooked Eggplant (Boiled, Drained) (Eggplant, cooked, boiled, drained, without salt) 1 cup (1 inch cubes)	35mg (4% RDI)	Standard Release (Common)
+	56	Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped	35mg (4% RDI)	Standard Release (Common)
+	57	Raw Eggplant (Eggplant, raw) 1 cup, cubes	35mg (4% RDI)	Standard Release (Common)
+	58	Raw Sweet Onions (Onions, sweet, raw) 1 nlea serving	36mg (4% RDI)	Standard Release (Common)
+	59	Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced	36mg (4% RDI)	Standard Release (Common)
+	60	Cooked Taro (Taro, cooked, without salt) 1 cup, sliced	37mg (4% RDI)	Standard Release (Common)
+	61	Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek	37mg (4% RDI)	Standard Release (Common)
+	62	Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup	37mg (4% RDI)	Standard Release (Common)
+	63	Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)	38mg (4% RDI)	Standard Release (Common)
+	64	Raw Green Tomatoes (Tomatoes, green, raw) 1 medium	38mg (4% RDI)	Standard Release (Common)
+	65	Raw Spinach (Spinach, raw) 1 cup	39mg (4% RDI)	Standard Release (Common)
+	66	Raw Watercress (Watercress, raw) 1 cup, chopped	39mg (4% RDI)	Standard Release (Common)
+	67	Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips	39mg (4% RDI)	Standard Release (Common)
+	68	Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips	39mg (4% RDI)	Standard Release (Common)
+	69	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	40mg (5% RDI)	Standard Release (Common)
+	70	Raw Swiss Chard (Chard, swiss, raw) 1 cup	40mg (5% RDI)	Standard Release (Common)
+	71	Raw Onions (Onions, raw) 1 cup, chopped	40mg (5% RDI)	Standard Release (Common)
+	72	Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes	40mg (5% RDI)	Standard Release (Common)
+	73	Raw Radishes (Radishes, raw) 1 cup slices	42mg (5% RDI)	Standard Release (Common)
+	74	Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced	42mg (5% RDI)	Standard Release (Common)
+	75	Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced	42mg (5% RDI)	Standard Release (Common)
+	76	Raw Nopales (Nopales, raw) 1 cup, sliced	42mg (5% RDI)	Standard Release (Common)
+	77	Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes	43mg (5% RDI)	Standard Release (Common)
+	78	Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)	44mg (5% RDI)	Standard Release (Common)
+	79	Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded	45mg (5% RDI)	Standard Release (Common)
+	80	Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced	46mg (5% RDI)	Standard Release (Common)
+	81	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	48mg (5% RDI)	Standard Release (Common)
+	82	Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices	49mg (6% RDI)	Standard Release (Common)
+	83	Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup	49mg (6% RDI)	Standard Release (Common)
+	84	Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped	51mg (6% RDI)	Standard Release (Common)
+	85	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	51mg (6% RDI)	Standard Release (Common)
+	86	Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices	52mg (6% RDI)	Standard Release (Common)
+	87	Raw Kohlrabi (Kohlrabi, raw) 1 cup	53mg (6% RDI)	Standard Release (Common)
+	88	Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped	53mg (6% RDI)	Standard Release (Common)
+	89	Raw Cassava (Cassava, raw) 1 cup	54mg (6% RDI)	Standard Release (Common)
+	90	Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices	55mg (6% RDI)	Standard Release (Common)
+	91	Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes	55mg (6% RDI)	Standard Release (Common)
+	92	Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped	56mg (6% RDI)	Standard Release (Common)
+	93	Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	56mg (6% RDI)	Standard Release (Common)
+	94	Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed	56mg (6% RDI)	Standard Release (Common)
+	95	Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole	57mg (6% RDI)	Standard Release (Common)
+	96	Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup	57mg (7% RDI)	Standard Release (Common)
+	97	Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced	58mg (7% RDI)	Standard Release (Common)
+	98	Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	58mg (7% RDI)	Standard Release (Common)
+	99	Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced	58mg (7% RDI)	Standard Release (Common)
+	100	Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)	58mg (7% RDI)	Standard Release (Common)
+	101	Raw White Button Mushrooms (Mushrooms, white, raw) 1 cup, pieces or slices	60mg (7% RDI)	Standard Release (Common)
+	102	Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)	60mg (7% RDI)	Standard Release (Common)
+	103	Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper	61mg (7% RDI)	Standard Release (Common)
+	104	Raw Beets (Beets, raw) 1 cup	63mg (7% RDI)	Standard Release (Common)
+	105	Cooked Bamboo Shoots (Boiled, Drained) (Bamboo shoots, cooked, boiled, drained, without salt) 1 cup (1/2 inch slices)	64mg (7% RDI)	Standard Release (Common)
+	106	Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed	64mg (7% RDI)	Standard Release (Common)
+	107	Raw Okra (Okra, raw) 1 cup	65mg (7% RDI)	Standard Release (Common)
+	108	Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced	65mg (7% RDI)	Standard Release (Common)
+	109	Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes	66mg (8% RDI)	Standard Release (Common)
+	110	Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup	67mg (8% RDI)	Standard Release (Common)
+	111	Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup	67mg (8% RDI)	Standard Release (Common)
+	112	Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces	67mg (8% RDI)	Standard Release (Common)
+	113	Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces	67mg (8% RDI)	Standard Release (Common)
+	114	Raw Green Cauliflower (Cauliflower, green, raw) 1 cup	67mg (8% RDI)	Standard Release (Common)
+	115	Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup	67mg (8% RDI)	Standard Release (Common)
+	116	Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices	68mg (8% RDI)	Standard Release (Common)
+	117	Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)	70mg (8% RDI)	Standard Release (Common)
+	118	Laver Seaweed (Seaweed, laver, raw) 10 sheets	71mg (8% RDI)	Standard Release (Common)
+	119	Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped	71mg (8% RDI)	Standard Release (Common)
+	120	Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes	72mg (8% RDI)	Standard Release (Common)
+	121	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	72mg (8% RDI)	Standard Release (Common)
+	122	Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup	73mg (8% RDI)	Standard Release (Common)
+	123	Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup	74mg (8% RDI)	Standard Release (Common)
+	124	Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup	74mg (8% RDI)	Standard Release (Common)
+	125	Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup	75mg (9% RDI)	Standard Release (Common)
+	126	Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup	76mg (9% RDI)	Standard Release (Common)
+	127	Cooked Nopales (Nopales, cooked, without salt) 1 cup	77mg (9% RDI)	Standard Release (Common)
+	128	Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices	78mg (9% RDI)	Standard Release (Common)
+	129	Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded	78mg (9% RDI)	Standard Release (Common)
+	130	Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)	79mg (9% RDI)	Standard Release (Common)
+	131	Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup	81mg (9% RDI)	Standard Release (Common)
+	132	Cooked Beets (Beets, cooked, boiled, drained) 1 cup	82mg (9% RDI)	Standard Release (Common)
+	133	Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup	82mg (9% RDI)	Standard Release (Common)
+	134	Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced	83mg (10% RDI)	Standard Release (Common)
+	135	Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded	84mg (10% RDI)	Standard Release (Common)
+	136	Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole	84mg (10% RDI)	Standard Release (Common)
+	137	Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup	85mg (10% RDI)	Standard Release (Common)
+	138	Raw Vinespinach (Vinespinach, (basella), raw) 100 grams	85mg (10% RDI)	Standard Release (Common)
+	139	Raw Taro (Taro, raw) 1 cup, sliced	85mg (10% RDI)	Standard Release (Common)
+	140	Canned Pumpkin (Pumpkin, canned, without salt) 1 cup	86mg (10% RDI)	Standard Release (Common)
+	141	Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup	86mg (10% RDI)	Standard Release (Common)
+	142	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	86mg (10% RDI)	Standard Release (Common)
+	143	Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup	86mg (10% RDI)	Standard Release (Common)
+	144	Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup	86mg (10% RDI)	Standard Release (Common)
+	145	Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed	86mg (10% RDI)	Standard Release (Common)
+	146	Raw Parsley (Parsley, fresh) 1 cup chopped	87mg (10% RDI)	Standard Release (Common)
+	147	Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes	90mg (10% RDI)	Standard Release (Common)
+	148	Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes	90mg (10% RDI)	Standard Release (Common)
+	149	Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces	94mg (11% RDI)	Standard Release (Common)
+	150	Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes	94mg (11% RDI)	Standard Release (Common)
+	151	Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced	96mg (11% RDI)	Standard Release (Common)
+	152	Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped	97mg (11% RDI)	Standard Release (Common)
+	153	Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces	97mg (11% RDI)	Standard Release (Common)
+	154	Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head	97mg (11% RDI)	Standard Release (Common)
+	155	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	98mg (11% RDI)	Standard Release (Common)
+	156	Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	98mg (11% RDI)	Standard Release (Common)
+	157	Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced	99mg (11% RDI)	Standard Release (Common)
+	158	Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped	100mg (11% RDI)	Standard Release (Common)
+	159	Raw Asparagus (Asparagus, raw) 1 cup	101mg (11% RDI)	Standard Release (Common)
+	160	Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped	101mg (12% RDI)	Standard Release (Common)
+	161	Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup	105mg (12% RDI)	Standard Release (Common)
+	162	Raw Broccoli (Broccoli, raw) 1 cup chopped	106mg (12% RDI)	Standard Release (Common)
+	163	Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)	110mg (13% RDI)	Standard Release (Common)
+	164	Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)	113mg (13% RDI)	Standard Release (Common)
+	165	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	115mg (13% RDI)	Standard Release (Common)
+	166	Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes	116mg (13% RDI)	Standard Release (Common)
+	167	Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes	118mg (14% RDI)	Standard Release (Common)
+	168	Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes	119mg (14% RDI)	Standard Release (Common)
+	169	Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup	121mg (14% RDI)	Standard Release (Common)
+	170	Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced	121mg (14% RDI)	Standard Release (Common)
+	171	Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup	122mg (14% RDI)	Standard Release (Common)
+	172	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	123mg (14% RDI)	Standard Release (Common)
+	173	Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)	130mg (15% RDI)	Standard Release (Common)
+	174	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	131mg (15% RDI)	Standard Release (Common)
+	175	Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)	136mg (16% RDI)	Standard Release (Common)
+	176	Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)	136mg (16% RDI)	Standard Release (Common)
+	177	Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped	137mg (16% RDI)	Standard Release (Common)
+	178	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)	138mg (16% RDI)	Standard Release (Common)
+	179	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)	138mg (16% RDI)	Standard Release (Common)
+	180	Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped	143mg (16% RDI)	Standard Release (Common)
+	181	Palm Hearts (Canned) (Hearts of palm, canned) 1 cup	143mg (16% RDI)	Standard Release (Common)
+	182	Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)	144mg (16% RDI)	Standard Release (Common)
+	183	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	146mg (17% RDI)	Standard Release (Common)
+	184	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	148mg (17% RDI)	Standard Release (Common)
+	185	Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)	157mg (18% RDI)	Standard Release (Common)
+	186	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	168mg (19% RDI)	Standard Release (Common)
+	187	Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium	171mg (20% RDI)	Standard Release (Common)
+	188	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	179mg (20% RDI)	Standard Release (Common)
+	189	Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)	180mg (21% RDI)	Standard Release (Common)
+	190	Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped	181mg (21% RDI)	Standard Release (Common)
+	191	Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon	194mg (22% RDI)	Standard Release (Common)
+	192	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	195mg (22% RDI)	Standard Release (Common)
+	193	Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped	200mg (23% RDI)	Standard Release (Common)
+	194	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	218mg (25% RDI)	Standard Release (Common)
+	195	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	241mg (28% RDI)	Standard Release (Common)
+	196	Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed	256mg (29% RDI)	Standard Release (Common)
+	197	Raw Spirulina (Seaweed, spirulina, raw) 100 grams	286mg (33% RDI)	Standard Release (Common)
+	198	Raw Green Peas (Peas, green, raw) 1 cup	290mg (33% RDI)	Standard Release (Common)
+	199	Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup	301mg (34% RDI)	Standard Release (Common)
+	200	Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup	303mg (35% RDI)	Standard Release (Common)