Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Vegetarian Foods Lowest in Phenylalanine

200 results
Name
Phenylalanine
Data source
+ 1
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
0mg (0% RDI)
Standard Release (Common)
+ 2
Low Sodium Sweet Pickles (Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)) 1 slice
1mg (0% RDI)
Standard Release (Common)
+ 3
Raw Ginger (Fresh) (Ginger root, raw) 1 tsp
1mg (0% RDI)
Standard Release (Common)
+ 4
Longans (Dragon's Eye) (Longans, raw) 1 fruit without refuse
1mg (0% RDI)
Standard Release (Common)
+ 5
Dried Chives (Chives, freeze-dried) 1 tbsp
1mg (0% RDI)
Standard Release (Common)
+ 6
Whipped Butter (Salted) (Butter, whipped, with salt) 1 pat (1 inch sq, 1/3 inch high)
2mg (0% RDI)
Standard Release (Common)
+ 7
Sweet Pickled Relish (Pickle relish, sweet) 1 tbsp
2mg (0% RDI)
Standard Release (Common)
+ 8
Ghee (Clarified Butter) (Butter oil, anhydrous) 1 tbsp
2mg (0% RDI)
Standard Release (Common)
+ 9
Dried Longans (Longans, dried) 1 fruit
2mg (0% RDI)
Standard Release (Common)
+ 10
Salted Butter (Butter, salted) 1 pat (1 inch sq, 1/3 inch high)
2mg (0% RDI)
Standard Release (Common)
+ 11
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
2mg (0% RDI)
Standard Release (Common)
+ 12
Raw Celtuce (Celtuce, raw) 1 leaf
3mg (0% RDI)
Standard Release (Common)
+ 13
Raw Chives (Chives, raw) 1 tbsp chopped
3mg (0% RDI)
Standard Release (Common)
+ 14
Olives (Olives, ripe, canned (small-extra large)) 3 olives
3mg (0% RDI)
Standard Release (Common)
+ 15
Ketchup (Catsup) 1 tbsp
4mg (0% RDI)
Standard Release (Common)
+ 16
Low Sodium Ketchup (Catsup, low sodium) 1 tbsp
4mg (0% RDI)
Standard Release (Common)
+ 17
Canned Pimentos (Pimento, canned) 1 tbsp
4mg (0% RDI)
Standard Release (Common)
+ 18
Kelp Seaweed (Seaweed, kelp, raw) 2 tbsp (1/8 cup)
4mg (0% RDI)
Standard Release (Common)
+ 19
Whipped Cream (Cream, whipped, cream topping, pressurized) 1 tbsp
5mg (1% RDI)
Standard Release (Common)
+ 20
Jumbo Olives (Olives, ripe, canned (jumbo-super colossal)) 1 super colossal
5mg (1% RDI)
Standard Release (Common)
+ 21
Raw Garlic (Fresh) (Garlic, raw) 1 clove
5mg (1% RDI)
Standard Release (Common)
+ 22
Unsalted Butter (Butter, without salt) 1 tbsp
6mg (1% RDI)
Standard Release (Common)
+ 23
Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small
6mg (1% RDI)
Standard Release (Common)
+ 24
Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small
6mg (1% RDI)
Standard Release (Common)
+ 25
Raw Hungarian Peppers (Peppers, hungarian, raw) 1 pepper
7mg (1% RDI)
Standard Release (Common)
+ 26
Hot Dog Relish (Pickle relish, hot dog) 1 tbsp
7mg (1% RDI)
Standard Release (Common)
+ 27
Sun-Dried Tomatoes (Tomatoes, sun-dried) 1 piece
7mg (1% RDI)
Standard Release (Common)
+ 28
Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)
7mg (1% RDI)
Standard Release (Common)
+ 29
Dried Apples (Apples, dried, sulfured, uncooked) 1 oz (5 rings)
7mg (1% RDI)
Standard Release (Common)
+ 30
Apples (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 1 cup, quartered or chopped
8mg (1% RDI)
Standard Release (Common)
+ 31
Raw Enoki Mushrooms (Mushrooms, enoki, raw) 1 large
8mg (1% RDI)
Standard Release (Common)
+ 32
Apples (Without Skin) (Apples, raw, without skin) 1 cup slices
8mg (1% RDI)
Standard Release (Common)
+ 33
Raw Shallots (Shallots, raw) 1 tbsp chopped
8mg (1% RDI)
Standard Release (Common)
+ 34
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)
+ 35
Boiled Japanese Chestnuts (Nuts, chestnuts, japanese, boiled and steamed) 1 oz
9mg (1% RDI)
Standard Release (Common)
+ 36
Guavas (Guavas, common, raw) 1 cup
10mg (1% RDI)
Standard Release (Common)
+ 37
Dates (Deglet Noor) (Dates, deglet noor) 3 dates
11mg (1% RDI)
Standard Release (Common)
+ 38
Dried Whey Powder (Acid) (Whey, acid, dried) 1 tbsp
11mg (1% RDI)
Standard Release (Common)
+ 39
Raw Wakame (Seaweed, wakame, raw) 2 tbsp (1/8 cup)
11mg (1% RDI)
Standard Release (Common)
+ 40
Medjool Dates (Dates, medjool) 1 date, pitted
12mg (1% RDI)
Standard Release (Common)
+ 41
Figs (Figs, raw) 1 large (2-1/2 inch dia)
12mg (1% RDI)
Standard Release (Common)
+ 42
Raw Witloof Chicory (Chicory, witloof, raw) 1 head
12mg (1% RDI)
Standard Release (Common)
+ 43
Golden Delicious Apples (Apples, raw, golden delicious, with skin) 1 medium
12mg (1% RDI)
Standard Release (Common)
+ 44
Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped
12mg (1% RDI)
Standard Release (Common)
+ 45
Grapes (Grapes, american type (slip skin), raw) 1 cup
12mg (1% RDI)
Standard Release (Common)
+ 46
Crabapples (Crabapples, raw) 1 cup slices
12mg (1% RDI)
Standard Release (Common)
+ 47
Red Anjou Pears (Pears, raw, red anjou) 1 small
13mg (1% RDI)
Standard Release (Common)
+ 48
Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)
13mg (1% RDI)
Standard Release (Common)
+ 49
Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced
13mg (1% RDI)
Standard Release (Common)
+ 50
Papaya (Papayas, raw) 1 cup 1 inch pieces
13mg (1% RDI)
Standard Release (Common)
+ 51
Pears Canned In Syrup (Pears, canned, extra heavy syrup pack, solids and liquids) 1 cup, halves
13mg (2% RDI)
Standard Release (Common)
+ 52
Radicchio (Radicchio, raw) 1 cup, shredded
14mg (2% RDI)
Standard Release (Common)
+ 53
Dried Pears (Pears, dried, sulfured, uncooked) 1 oz (2 halves)
14mg (2% RDI)
Standard Release (Common)
+ 54
Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup
14mg (2% RDI)
Standard Release (Common)
+ 55
Bosc Pear (Pears, raw, bosc (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
14mg (2% RDI)
Standard Release (Common)
+ 56
Breast Milk (Human) (Milk, human, mature, fluid) 1 fl oz
14mg (2% RDI)
Standard Release (Common)
+ 57
Tangerine Juice (Tangerine juice, raw) 1 cup
15mg (2% RDI)
Standard Release (Common)
+ 58
Red Delicious Apples (Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
15mg (2% RDI)
Standard Release (Common)
+ 59
Bartlett Pears (Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
15mg (2% RDI)
Standard Release (Common)
+ 60
Pears (Pears, raw) 1 cup, slices
15mg (2% RDI)
Standard Release (Common)
+ 61
Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes
16mg (2% RDI)
Standard Release (Common)
+ 62
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
16mg (2% RDI)
Standard Release (Common)
+ 63
Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded
17mg (2% RDI)
Standard Release (Common)
+ 64
Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup
17mg (2% RDI)
Standard Release (Common)
+ 65
Dried Shiitake Mushrooms (Mushrooms, shiitake, dried) 1 mushroom
17mg (2% RDI)
Standard Release (Common)
+ 66
Dried Apricots (Apricots, dried, sulfured, uncooked) 1 oz handful
18mg (2% RDI)
Standard Release (Common)
+ 67
Raw White Icicle Radishes (Radishes, white icicle, raw) 1/2 cup slices
18mg (2% RDI)
Standard Release (Common)
+ 68
Green Anjou Pear (Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
18mg (2% RDI)
Standard Release (Common)
+ 69
Dried Figs (Figs, dried, uncooked) 3 figs
18mg (2% RDI)
Standard Release (Common)
+ 70
Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded
19mg (2% RDI)
Standard Release (Common)
+ 71
Cultured Sour Cream (Cream, sour, cultured) 1 tbsp
19mg (2% RDI)
Standard Release (Common)
+ 72
Raw Chestnuts (Peeled) (Nuts, chestnuts, european, raw, peeled) 1 oz
20mg (2% RDI)
Standard Release (Common)
+ 73
Cucumber (Cucumber, with peel, raw) 1 cup
20mg (2% RDI)
Standard Release (Common)
+ 74
Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded
20mg (2% RDI)
Standard Release (Common)
+ 75
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
20mg (2% RDI)
Standard Release (Common)
+ 76
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
21mg (2% RDI)
Standard Release (Common)
+ 77
Raw Shiitake Mushrooms (Mushrooms, shiitake, raw) 1 piece whole
21mg (2% RDI)
Standard Release (Common)
+ 78
Lowfat Sour Cream (Cream, sour, reduced fat, cultured) 1 tbsp
21mg (2% RDI)
Standard Release (Common)
+ 79
Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes
22mg (2% RDI)
Standard Release (Common)
+ 80
Raw Beet Greens (Beet greens, raw) 1 cup
22mg (3% RDI)
Standard Release (Common)
+ 81
Raw Turnips (Turnips, raw) 1 cup, cubes
22mg (3% RDI)
Standard Release (Common)
+ 82
Baby Carrots (Carrots, baby, raw) 1 nlea serving
22mg (3% RDI)
Standard Release (Common)
+ 83
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
22mg (3% RDI)
Standard Release (Common)
+ 84
Watermelon (Watermelon, raw) 1 cup, balls
23mg (3% RDI)
Standard Release (Common)
+ 85
Plums (Plums, raw) 1 cup, sliced
23mg (3% RDI)
Standard Release (Common)
+ 86
Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices
23mg (3% RDI)
Standard Release (Common)
+ 87
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
23mg (3% RDI)
Standard Release (Common)
+ 88
Boiled Chestnuts (Nuts, chestnuts, european, boiled and steamed) 1 oz
24mg (3% RDI)
Standard Release (Common)
+ 89
Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed
24mg (3% RDI)
Standard Release (Common)
+ 90
Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes
24mg (3% RDI)
Standard Release (Common)
+ 91
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
26mg (3% RDI)
Standard Release (Common)
+ 92
Endive (Endive, raw) 1 cup
27mg (3% RDI)
Standard Release (Common)
+ 93
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
27mg (3% RDI)
Standard Release (Common)
+ 94
Lime Juice (Lime juice, raw) 1 cup
27mg (3% RDI)
Standard Release (Common)
+ 95
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
27mg (3% RDI)
Standard Release (Common)
+ 96
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
27mg (3% RDI)
Standard Release (Common)
+ 97
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
27mg (3% RDI)
Standard Release (Common)
+ 98
Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper
28mg (3% RDI)
Standard Release (Common)
+ 99
Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper
28mg (3% RDI)
Standard Release (Common)
+ 100
Raw Cabbage (Cabbage, raw) 1 cup, chopped
28mg (3% RDI)
Standard Release (Common)
+ 101
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
29mg (3% RDI)
Standard Release (Common)
+ 102
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
29mg (3% RDI)
Standard Release (Common)
+ 103
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
29mg (3% RDI)
Standard Release (Common)
+ 104
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
30mg (3% RDI)
Standard Release (Common)
+ 105
Nectarines (Nectarines, raw) 1 cup slices
30mg (3% RDI)
Standard Release (Common)
+ 106
Dried Sweet Whey Powder (Whey, sweet, dried) 1 tbsp
31mg (3% RDI)
Standard Release (Common)
+ 107
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
31mg (3% RDI)
Standard Release (Common)
+ 108
Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup
31mg (3% RDI)
Standard Release (Common)
+ 109
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
31mg (4% RDI)
Standard Release (Common)
+ 110
Raw Collards (Collards, raw) 1 cup, chopped
31mg (4% RDI)
Standard Release (Common)
+ 111
Sapodilla (Sapodilla, raw) 1 cup, pulp
31mg (4% RDI)
Standard Release (Common)
+ 112
Strawberries (Strawberries, raw) 1 cup, sliced
32mg (4% RDI)
Standard Release (Common)
+ 113
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
32mg (4% RDI)
Standard Release (Common)
+ 114
Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced
32mg (4% RDI)
Standard Release (Common)
+ 115
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
32mg (4% RDI)
Standard Release (Common)
+ 116
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
33mg (4% RDI)
Standard Release (Common)
+ 117
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
35mg (4% RDI)
Standard Release (Common)
+ 118
Cooked Eggplant (Boiled, Drained) (Eggplant, cooked, boiled, drained, without salt) 1 cup (1 inch cubes)
35mg (4% RDI)
Standard Release (Common)
+ 119
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
35mg (4% RDI)
Standard Release (Common)
+ 120
Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped
35mg (4% RDI)
Standard Release (Common)
+ 121
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
35mg (4% RDI)
Standard Release (Common)
+ 122
Raw Eggplant (Eggplant, raw) 1 cup, cubes
35mg (4% RDI)
Standard Release (Common)
+ 123
Raw Sweet Onions (Onions, sweet, raw) 1 nlea serving
36mg (4% RDI)
Standard Release (Common)
+ 124
Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced
36mg (4% RDI)
Standard Release (Common)
+ 125
Imitation Sour Cream (Sour cream, imitation, cultured) 1 oz
37mg (4% RDI)
Standard Release (Common)
+ 126
Boiled Chinese Chestnuts (Nuts, chestnuts, chinese, boiled and steamed) 1 oz
37mg (4% RDI)
Standard Release (Common)
+ 127
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
37mg (4% RDI)
Standard Release (Common)
+ 128
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
37mg (4% RDI)
Standard Release (Common)
+ 129
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
37mg (4% RDI)
Standard Release (Common)
+ 130
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
37mg (4% RDI)
Standard Release (Common)
+ 131
Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)
38mg (4% RDI)
Standard Release (Common)
+ 132
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
38mg (4% RDI)
Standard Release (Common)
+ 133
Hummus (Homemade) (Hummus, home prepared) 1 tablespoon
38mg (4% RDI)
Standard Release (Common)
+ 134
Blueberries (Blueberries, raw) 1 cup
38mg (4% RDI)
Standard Release (Common)
+ 135
Raw Spinach (Spinach, raw) 1 cup
39mg (4% RDI)
Standard Release (Common)
+ 136
Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz
39mg (4% RDI)
Standard Release (Common)
+ 137
Raw Watercress (Watercress, raw) 1 cup, chopped
39mg (4% RDI)
Standard Release (Common)
+ 138
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)
+ 139
Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips
39mg (4% RDI)
Standard Release (Common)
+ 140
Raw Swiss Chard (Chard, swiss, raw) 1 cup
40mg (5% RDI)
Standard Release (Common)
+ 141
Cranberries (Cranberries, raw) 1 cup, chopped
40mg (5% RDI)
Standard Release (Common)
+ 142
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
40mg (5% RDI)
Standard Release (Common)
+ 143
Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced
40mg (5% RDI)
Standard Release (Common)
+ 144
Raw Onions (Onions, raw) 1 cup, chopped
40mg (5% RDI)
Standard Release (Common)
+ 145
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
40mg (5% RDI)
Standard Release (Common)
+ 146
Light Cream (Coffe Cream) (Cream, fluid, light (coffee cream or table cream)) 1 fl oz
41mg (5% RDI)
Standard Release (Common)
+ 147
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
41mg (5% RDI)
Standard Release (Common)
+ 148
Raw Radishes (Radishes, raw) 1 cup slices
42mg (5% RDI)
Standard Release (Common)
+ 149
Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced
42mg (5% RDI)
Standard Release (Common)
+ 150
Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced
42mg (5% RDI)
Standard Release (Common)
+ 151
Raw Nopales (Nopales, raw) 1 cup, sliced
42mg (5% RDI)
Standard Release (Common)
+ 152
Cream Cheese (Cheese, cream) 1 tbsp
42mg (5% RDI)
Standard Release (Common)
+ 153
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
43mg (5% RDI)
Standard Release (Common)
+ 154
Half And Half Cream (Cream, fluid, half and half) 1 fl oz
43mg (5% RDI)
Standard Release (Common)
+ 155
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
43mg (5% RDI)
Standard Release (Common)
+ 156
Fermented Tofu (Fuyu) (Tofu, salted and fermented (fuyu)) 1 block
44mg (5% RDI)
Standard Release (Common)
+ 157
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
44mg (5% RDI)
Standard Release (Common)
+ 158
Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)
44mg (5% RDI)
Standard Release (Common)
+ 159
Mangos (Mangos, raw) 1 cup pieces
45mg (5% RDI)
Standard Release (Common)
+ 160
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
45mg (5% RDI)
Standard Release (Common)
+ 161
Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded
45mg (5% RDI)
Standard Release (Common)
+ 162
Feijoa (Feijoa, raw) 1 cup, pureed
46mg (5% RDI)
Standard Release (Common)
+ 163
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
46mg (5% RDI)
Standard Release (Common)
+ 164
Rice Bran (Rice bran, crude) 1 tablespoon
47mg (5% RDI)
Standard Release (Common)
+ 165
Goat Milk (Milk, goat, fluid, with added vitamin D) 1 fl oz
47mg (5% RDI)
Standard Release (Common)
+ 166
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
48mg (5% RDI)
Standard Release (Common)
+ 167
Raw Ginko Nuts (Nuts, ginkgo nuts, raw) 1 oz
49mg (6% RDI)
Standard Release (Common)
+ 168
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
49mg (6% RDI)
Standard Release (Common)
+ 169
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
49mg (6% RDI)
Standard Release (Common)
+ 170
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
51mg (6% RDI)
Standard Release (Common)
+ 171
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
51mg (6% RDI)
Standard Release (Common)
+ 172
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
52mg (6% RDI)
Standard Release (Common)
+ 173
Raw Kohlrabi (Kohlrabi, raw) 1 cup
53mg (6% RDI)
Standard Release (Common)
+ 174
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
53mg (6% RDI)
Standard Release (Common)
+ 175
Raw Cassava (Cassava, raw) 1 cup
54mg (6% RDI)
Standard Release (Common)
+ 176
Chinese Chestnuts (Nuts, chestnuts, chinese, raw) 1 oz
54mg (6% RDI)
Standard Release (Common)
+ 177
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
55mg (6% RDI)
Standard Release (Common)
+ 178
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
55mg (6% RDI)
Standard Release (Common)
+ 179
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
56mg (6% RDI)
Standard Release (Common)
+ 180
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
56mg (6% RDI)
Standard Release (Common)
+ 181
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
56mg (6% RDI)
Standard Release (Common)
+ 182
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
56mg (6% RDI)
Standard Release (Common)
+ 183
Soy Sauce (Shoyu) (Soy sauce made from soy and wheat (shoyu)) 1 tbsp
56mg (6% RDI)
Standard Release (Common)
+ 184
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
57mg (6% RDI)
Standard Release (Common)
+ 185
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
57mg (6% RDI)
Standard Release (Common)
+ 186
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
57mg (7% RDI)
Standard Release (Common)
+ 187
Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz
57mg (7% RDI)
Standard Release (Common)
+ 188
Breadfruit (Breadfruit, raw) 1 cup
57mg (7% RDI)
Standard Release (Common)
+ 189
Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
58mg (7% RDI)
Standard Release (Common)
+ 190
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
58mg (7% RDI)
Standard Release (Common)
+ 191
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)
+ 192
Roasted Chinese Chestnuts (Nuts, chestnuts, chinese, roasted) 1 oz
58mg (7% RDI)
Standard Release (Common)
+ 193
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)
+ 194
Elderberries (Elderberries, raw) 1 cup
58mg (7% RDI)
Standard Release (Common)
+ 195
Dried Japanese Chestnuts (Nuts, chestnuts, japanese, dried) 1 oz
58mg (7% RDI)
Standard Release (Common)
+ 196
Raw Lotus Seeds (Seeds, lotus seeds, raw) 1 oz
59mg (7% RDI)
Standard Release (Common)
+ 197
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)
+ 198
Raw White Button Mushrooms (Mushrooms, white, raw) 1 cup, pieces or slices
60mg (7% RDI)
Standard Release (Common)
+ 199
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
61mg (7% RDI)
Standard Release (Common)
+ 200
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
61mg (7% RDI)
Standard Release (Common)