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 Phosphorus

200 results
Name
Phosphorus
Data source
+ 1
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
815.9mg (65% DV)
Standard Release (Common)
+ 2
Raw Oat Bran (Oat bran, raw) 1 cup
690mg (55% DV)
Standard Release (Common)
+ 3
Uncooked Buckwheat (Buckwheat) 1 cup
589.9mg (47% DV)
Standard Release (Common)
+ 4
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
478.8mg (38% DV)
Standard Release (Common)
+ 5
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
468.6mg (37% DV)
Standard Release (Common)
+ 6
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
421.4mg (34% DV)
Standard Release (Common)
+ 7
Canned Chili With Beans (Chili with beans, canned) 1 cup
394.2mg (32% DV)
Standard Release (Common)
+ 8
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
386.4mg (31% DV)
Standard Release (Common)
+ 9
Cooked Amaranth (Amaranth grain, cooked) 1 cup
364.1mg (29% DV)
Standard Release (Common)
+ 10
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
356.4mg (29% DV)
Standard Release (Common)
+ 11
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
351.1mg (28% DV)
Standard Release (Common)
+ 12
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
350.2mg (28% DV)
Standard Release (Common)
+ 13
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
336.4mg (27% DV)
Standard Release (Common)
+ 14
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
333.4mg (27% DV)
Standard Release (Common)
+ 15
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
333.4mg (27% DV)
Standard Release (Common)
+ 16
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
328mg (26% DV)
Standard Release (Common)
+ 17
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
328mg (26% DV)
Standard Release (Common)
+ 18
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
302.5mg (24% DV)
Standard Release (Common)
+ 19
Cooked Teff (Teff, cooked) 1 cup
302.4mg (24% DV)
Standard Release (Common)
+ 20
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
294mg (24% DV)
Standard Release (Common)
+ 21
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
294mg (24% DV)
Standard Release (Common)
+ 22
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
292.1mg (23% DV)
Standard Release (Common)
+ 23
Extra Firm Fortified Tofu (Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm) 1 cup
291.5mg (23% DV)
Standard Release (Common)
+ 24
Cooked Spelt (Spelt, cooked) 1 cup
291mg (23% DV)
Standard Release (Common)
+ 25
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
284.4mg (23% DV)
Standard Release (Common)
+ 26
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
281.2mg (22% DV)
Standard Release (Common)
+ 27
Quinoa, cooked 1 cup
281.2mg (22% DV)
Standard Release (Common)
+ 28
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
280.8mg (22% DV)
Standard Release (Common)
+ 29
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
275.9mg (22% DV)
Standard Release (Common)
+ 30
Baked Beans (Beans, baked, home prepared) 1 cup
275.8mg (22% DV)
Standard Release (Common)
+ 31
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
275.5mg (22% DV)
Standard Release (Common)
+ 32
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
271.4mg (22% DV)
Standard Release (Common)
+ 33
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
266.8mg (21% DV)
Standard Release (Common)
+ 34
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
262.1mg (21% DV)
Standard Release (Common)
+ 35
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
262mg (21% DV)
Standard Release (Common)
+ 36
Cooked Oat Bran (Oat bran, cooked) 1 cup
260.6mg (21% DV)
Standard Release (Common)
+ 37
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
252.8mg (20% DV)
Standard Release (Common)
+ 38
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
251.4mg (20% DV)
Standard Release (Common)
+ 39
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
251.3mg (20% DV)
Standard Release (Common)
+ 40
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
251.3mg (20% DV)
Standard Release (Common)
+ 41
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
244.3mg (20% DV)
Standard Release (Common)
+ 42
Chia Seeds (Seeds, chia seeds, dried) 1 oz
244.2mg (20% DV)
Standard Release (Common)
+ 43
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
242.8mg (19% DV)
Standard Release (Common)
+ 44
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
242.5mg (19% DV)
Standard Release (Common)
+ 45
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
240.8mg (19% DV)
Standard Release (Common)
+ 46
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
240.6mg (19% DV)
Standard Release (Common)
+ 47
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
239mg (19% DV)
Standard Release (Common)
+ 48
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
230.4mg (18% DV)
Standard Release (Common)
+ 49
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
224.6mg (18% DV)
Standard Release (Common)
+ 50
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
223.6mg (18% DV)
Standard Release (Common)
+ 51
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
221mg (18% DV)
Standard Release (Common)
+ 52
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
217mg (17% DV)
Standard Release (Common)
+ 53
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
216mg (17% DV)
Standard Release (Common)
+ 54
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
215.5mg (17% DV)
Standard Release (Common)
+ 55
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
213.6mg (17% DV)
Standard Release (Common)
+ 56
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
212.5mg (17% DV)
Standard Release (Common)
+ 57
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
212.5mg (17% DV)
Standard Release (Common)
+ 58
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
212.5mg (17% DV)
Standard Release (Common)
+ 59
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
208.7mg (17% DV)
Standard Release (Common)
+ 60
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
208.1mg (17% DV)
Standard Release (Common)
+ 61
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
205.9mg (16% DV)
Standard Release (Common)
+ 62
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
202.3mg (16% DV)
Standard Release (Common)
+ 63
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
200mg (16% DV)
Standard Release (Common)
+ 64
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
198mg (16% DV)
Standard Release (Common)
+ 65
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
194mg (16% DV)
Standard Release (Common)
+ 66
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
188mg (15% DV)
Standard Release (Common)
+ 67
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
187.2mg (15% DV)
Standard Release (Common)
+ 68
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
187.2mg (15% DV)
Standard Release (Common)
+ 69
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
184.8mg (15% DV)
Standard Release (Common)
+ 70
Fortified Silken Tofu (Vitasoy USA Nasoya, Lite Silken Tofu) 1/5 package
184.7mg (15% DV)
Standard Release (Common)
+ 71
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
182.9mg (15% DV)
Standard Release (Common)
+ 72
Flax Seeds (Seeds, flaxseed) 1oz
182.3mg (15% DV)
Standard Release (Common)
+ 73
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
181.7mg (15% DV)
Standard Release (Common)
+ 74
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
181.2mg (14% DV)
Standard Release (Common)
+ 75
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
180.2mg (14% DV)
Standard Release (Common)
+ 76
Raw Celeriac (Celeriac, raw) 1 cup
179.4mg (14% DV)
Standard Release (Common)
+ 77
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
178.3mg (14% DV)
Standard Release (Common)
+ 78
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
177.8mg (14% DV)
Standard Release (Common)
+ 79
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
176.1mg (14% DV)
Standard Release (Common)
+ 80
Cooked Millet (Millet, cooked) 1 cup
174mg (14% DV)
Standard Release (Common)
+ 81
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
168.4mg (13% DV)
Standard Release (Common)
+ 82
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
163.4mg (13% DV)
Standard Release (Common)
+ 83
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
163.3mg (13% DV)
Standard Release (Common)
+ 84
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
163.3mg (13% DV)
Standard Release (Common)
+ 85
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
162.5mg (13% DV)
Standard Release (Common)
+ 86
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
160.5mg (13% DV)
Standard Release (Common)
+ 87
Raw Green Peas (Peas, green, raw) 1 cup
156.6mg (13% DV)
Standard Release (Common)
+ 88
Soy Milk (Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D) 16oz glass
155.5mg (12% DV)
Standard Release (Common)
+ 89
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
153mg (12% DV)
Standard Release (Common)
+ 90
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
152.5mg (12% DV)
Standard Release (Common)
+ 91
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
150.8mg (12% DV)
Standard Release (Common)
+ 92
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
150.2mg (12% DV)
Standard Release (Common)
+ 93
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
148.6mg (12% DV)
Standard Release (Common)
+ 94
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
145.7mg (12% DV)
Standard Release (Common)
+ 95
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
144.2mg (12% DV)
Standard Release (Common)
+ 96
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
139.2mg (11% DV)
Standard Release (Common)
+ 97
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
139.2mg (11% DV)
Standard Release (Common)
+ 98
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
136.6mg (11% DV)
Standard Release (Common)
+ 99
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
135.7mg (11% DV)
Standard Release (Common)
+ 100
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
135.6mg (11% DV)
Standard Release (Common)
+ 101
Cooked Wild Rice (Wild rice, cooked) 1 cup
134.5mg (11% DV)
Standard Release (Common)
+ 102
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
133.8mg (11% DV)
Standard Release (Common)
+ 103
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
133.2mg (11% DV)
Standard Release (Common)
+ 104
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
133.2mg (11% DV)
Standard Release (Common)
+ 105
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
132.6mg (11% DV)
Standard Release (Common)
+ 106
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
129.8mg (10% DV)
Standard Release (Common)
+ 107
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
129.8mg (10% DV)
Standard Release (Common)
+ 108
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
129.1mg (10% DV)
Standard Release (Common)
+ 109
Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup
128mg (10% DV)
Standard Release (Common)
+ 110
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
126.9mg (10% DV)
Standard Release (Common)
+ 111
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
126.7mg (10% DV)
Standard Release (Common)
+ 112
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
126.4mg (10% DV)
Standard Release (Common)
+ 113
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
124.6mg (10% DV)
Standard Release (Common)
+ 114
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
124.4mg (10% DV)
Standard Release (Common)
+ 115
California Avocados (Avocados, raw, California) 1 cup, pureed
124.2mg (10% DV)
Standard Release (Common)
+ 116
Rice Bran (Rice bran, crude) 1 tablespoon
124.1mg (10% DV)
Standard Release (Common)
+ 117
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
123.9mg (10% DV)
Standard Release (Common)
+ 118
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
122.8mg (10% DV)
Standard Release (Common)
+ 119
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
121.6mg (10% DV)
Standard Release (Common)
+ 120
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
121.1mg (10% DV)
Standard Release (Common)
+ 121
Rowal (Rowal, raw) 1 cup
118.6mg (9% DV)
Standard Release (Common)
+ 122
Raw Arrowroot (Arrowroot, raw) 1 cup, sliced
117.6mg (9% DV)
Standard Release (Common)
+ 123
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
117.6mg (9% DV)
Standard Release (Common)
+ 124
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
117mg (9% DV)
Standard Release (Common)
+ 125
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
117mg (9% DV)
Standard Release (Common)
+ 126
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
116.3mg (9% DV)
Standard Release (Common)
+ 127
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
115.2mg (9% DV)
Standard Release (Common)
+ 128
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
114.8mg (9% DV)
Standard Release (Common)
+ 129
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
113.4mg (9% DV)
Standard Release (Common)
+ 130
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
111mg (9% DV)
Standard Release (Common)
+ 131
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)
110.4mg (9% DV)
Standard Release (Common)
+ 132
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
109.8mg (9% DV)
Standard Release (Common)
+ 133
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
107.2mg (9% DV)
Standard Release (Common)
+ 134
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
107.2mg (9% DV)
Standard Release (Common)
+ 135
Raw Peanuts (Peanuts, all types, raw) 1 oz
106.8mg (9% DV)
Standard Release (Common)
+ 136
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
106.4mg (9% DV)
Standard Release (Common)
+ 137
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
105mg (8% DV)
Standard Release (Common)
+ 138
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
104.5mg (8% DV)
Standard Release (Common)
+ 139
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
104.5mg (8% DV)
Standard Release (Common)
+ 140
Raw Cremini Mushrooms (Exposed To Sunlight) (Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw) 1 cup whole
104.4mg (8% DV)
Standard Release (Common)
+ 141
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
104.4mg (8% DV)
Standard Release (Common)
+ 142
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
104.1mg (8% DV)
Standard Release (Common)
+ 143
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
103.2mg (8% DV)
Standard Release (Common)
+ 144
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
103.1mg (8% DV)
Standard Release (Common)
+ 145
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
103mg (8% DV)
Standard Release (Common)
+ 146
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
102.5mg (8% DV)
Standard Release (Common)
+ 147
Cooked Celeriac (Boiled, Drained) (Celeriac, cooked, boiled, drained, without salt) 1 cup pieces
102.3mg (8% DV)
Standard Release (Common)
+ 148
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
102.1mg (8% DV)
Standard Release (Common)
+ 149
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
101mg (8% DV)
Standard Release (Common)
+ 150
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
100.8mg (8% DV)
Standard Release (Common)
+ 151
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
100.3mg (8% DV)
Standard Release (Common)
+ 152
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
100mg (8% DV)
Standard Release (Common)
+ 153
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
99.5mg (8% DV)
Standard Release (Common)
+ 154
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
98.3mg (8% DV)
Standard Release (Common)
+ 155
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
97.2mg (8% DV)
Standard Release (Common)
+ 156
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
95.4mg (8% DV)
Standard Release (Common)
+ 157
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
94.9mg (8% DV)
Standard Release (Common)
+ 158
Durian (Durian, raw or frozen) 1 cup, chopped or diced
94.8mg (8% DV)
Standard Release (Common)
+ 159
Raw Parsnips (Parsnips, raw) 1 cup slices
94.4mg (8% DV)
Standard Release (Common)
+ 160
Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced
92.9mg (7% DV)
Standard Release (Common)
+ 161
Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
92.9mg (7% DV)
Standard Release (Common)
+ 162
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
92.8mg (7% DV)
Standard Release (Common)
+ 163
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
92.3mg (7% DV)
Standard Release (Common)
+ 164
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
92mg (7% DV)
Standard Release (Common)
+ 165
Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices
91.8mg (7% DV)
Standard Release (Common)
+ 166
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
91.2mg (7% DV)
Standard Release (Common)
+ 167
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
89.9mg (7% DV)
Standard Release (Common)
+ 168
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
89.1mg (7% DV)
Standard Release (Common)
+ 169
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
88mg (7% DV)
Standard Release (Common)
+ 170
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
88mg (7% DV)
Standard Release (Common)
+ 171
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
87.4mg (7% DV)
Standard Release (Common)
+ 172
Raw Taro (Taro, raw) 1 cup, sliced
87.4mg (7% DV)
Standard Release (Common)
+ 173
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
85.8mg (7% DV)
Standard Release (Common)
+ 174
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
84.8mg (7% DV)
Standard Release (Common)
+ 175
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
84.2mg (7% DV)
Standard Release (Common)
+ 176
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
83.2mg (7% DV)
Standard Release (Common)
+ 177
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
82.4mg (7% DV)
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)
81.9mg (7% DV)
Standard Release (Common)
+ 179
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
81.3mg (7% DV)
Standard Release (Common)
+ 180
Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)
81mg (6% DV)
Standard Release (Common)
+ 181
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
80mg (6% DV)
Standard Release (Common)
+ 182
Pecans (Nuts, pecans) 1 oz (19 halves)
78.7mg (6% DV)
Standard Release (Common)
+ 183
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
78mg (6% DV)
Standard Release (Common)
+ 184
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
76.4mg (6% DV)
Standard Release (Common)
+ 185
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
74.3mg (6% DV)
Standard Release (Common)
+ 186
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
74.2mg (6% DV)
Standard Release (Common)
+ 187
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
73.5mg (6% DV)
Standard Release (Common)
+ 188
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
73.5mg (6% DV)
Standard Release (Common)
+ 189
Almond Paste (Nuts, almond paste) 1 oz
73.3mg (6% DV)
Standard Release (Common)
+ 190
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
73mg (6% DV)
Standard Release (Common)
+ 191
Cooked Bulgur (Bulgur, cooked) 1 cup
72.8mg (6% DV)
Standard Release (Common)
+ 192
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
72.7mg (6% DV)
Standard Release (Common)
+ 193
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
71.9mg (6% DV)
Standard Release (Common)
+ 194
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
70.8mg (6% DV)
Standard Release (Common)
+ 195
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
70.2mg (6% DV)
Standard Release (Common)
+ 196
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
69.7mg (6% DV)
Standard Release (Common)
+ 197
Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes
69.7mg (6% DV)
Standard Release (Common)
+ 198
Raw Asparagus (Asparagus, raw) 1 cup
69.7mg (6% DV)
Standard Release (Common)
+ 199
Raw Yautia (Yautia (tannier), raw) 1 cup, sliced
68.9mg (6% DV)
Standard Release (Common)
+ 200
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
68.8mg (6% DV)
Standard Release (Common)