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 Highest in Polyunsaturated Fats

200 results

		Name	Polyunsaturated Fats	Data source
+	1	Walnuts (Nuts, walnuts, english) 1 oz (14 halves)	13.397g	Standard Release (Common)
+	2	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	12.401g	Standard Release (Common)
+	3	Butternuts (Dried) (Nuts, butternuts, dried) 1 oz	12.138g	Standard Release (Common)
+	4	Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz	10.82g	Standard Release (Common)
+	5	Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz	10.348g	Standard Release (Common)
+	6	Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)	9.676g	Standard Release (Common)
+	7	Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz	9.339g	Standard Release (Common)
+	8	Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz	9.339g	Standard Release (Common)
+	9	Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup	8.71g	Standard Release (Common)
+	10	Flax Seeds (Seeds, flaxseed) 1oz	8.159g	Standard Release (Common)
+	11	Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz	8.015g	Standard Release (Common)
+	12	Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz	7.29g	Standard Release (Common)
+	13	Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)	6.929g	Standard Release (Common)
+	14	Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped	6.785g	Standard Release (Common)
+	15	Extra Firm Fortified Tofu (Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm) 1 cup	6.78g	Standard Release (Common)
+	16	Chia Seeds (Seeds, chia seeds, dried) 1 oz	6.721g	Standard Release (Common)
+	17	Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup	6.694g	Standard Release (Common)
+	18	Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz	6.478g	Standard Release (Common)
+	19	Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz	6.216g	Standard Release (Common)
+	20	Pecans (Nuts, pecans) 1 oz (19 halves)	6.138g	Standard Release (Common)
+	21	Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped	6.062g	Standard Release (Common)
+	22	Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz	5.975g	Standard Release (Common)
+	23	Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz	5.975g	Standard Release (Common)
+	24	Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz	5.957g	Standard Release (Common)
+	25	Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz	5.842g	Standard Release (Common)
+	26	Dried Beechnuts (Nuts, beechnuts, dried) 1 oz	5.705g	Standard Release (Common)
+	27	Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz	5.639g	Standard Release (Common)
+	28	Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz	5.639g	Standard Release (Common)
+	29	Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup	5.42g	Standard Release (Common)
+	30	Soy Milk (Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D) 16oz glass	4.904g	Standard Release (Common)
+	31	Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp	4.458g	Standard Release (Common)
+	32	Raw Peanuts (Peanuts, all types, raw) 1 oz	4.418g	Standard Release (Common)
+	33	California Avocados (Avocados, raw, California) 1 cup, pureed	4.177g	Standard Release (Common)
+	34	Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)	4.084g	Standard Release (Common)
+	35	Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp	4.011g	Standard Release (Common)
+	36	Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams	4.009g	Standard Release (Common)
+	37	Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup	3.955g	Standard Release (Common)
+	38	Florida Avocados (Avocados, raw, Florida) 1 cup, pureed	3.855g	Standard Release (Common)
+	39	Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup	3.845g	Standard Release (Common)
+	40	Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)	3.79g	Standard Release (Common)
+	41	Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)	3.679g	Standard Release (Common)
+	42	Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california	3.65g	Standard Release (Common)
+	43	Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp	3.626g	Standard Release (Common)
+	44	Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp	3.535g	Standard Release (Common)
+	45	Almonds (Nuts, almonds) 1 oz (23 whole kernels)	3.501g	Standard Release (Common)
+	46	Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz	3.418g	Standard Release (Common)
+	47	Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup	3.342g	Standard Release (Common)
+	48	Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz	2.8g	Standard Release (Common)
+	49	Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz	2.776g	Standard Release (Common)
+	50	Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup	2.648g	Standard Release (Common)
+	51	Raw Oat Bran (Oat bran, raw) 1 cup	2.6g	Standard Release (Common)
+	52	Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)	2.512g	Standard Release (Common)
+	53	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)	2.497g	Standard Release (Common)
+	54	Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)	2.427g	Standard Release (Common)
+	55	Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz	2.403g	Standard Release (Common)
+	56	Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz	2.373g	Standard Release (Common)
+	57	Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup	2.362g	Standard Release (Common)
+	58	Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup	2.335g	Standard Release (Common)
+	59	Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)	2.249g	Standard Release (Common)
+	60	Raw Cashews (Nuts, cashew nuts, raw) 1 oz	2.228g	Standard Release (Common)
+	61	Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz	2.225g	Standard Release (Common)
+	62	Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp	2.178g	Standard Release (Common)
+	63	Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)	2.16g	Standard Release (Common)
+	64	Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup	2.078g	Standard Release (Common)
+	65	Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup	2.031g	Standard Release (Common)
+	66	Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup	1.998g	Standard Release (Common)
+	67	Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup	1.998g	Standard Release (Common)
+	68	Quinoa, cooked 1 cup	1.994g	Standard Release (Common)
+	69	Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup	1.896g	Standard Release (Common)
+	70	Baked Beans (Beans, baked, home prepared) 1 cup	1.872g	Standard Release (Common)
+	71	Uncooked Buckwheat (Buckwheat) 1 cup	1.766g	Standard Release (Common)
+	72	Dried Acorns (Nuts, acorns, dried) 1 oz	1.719g	Standard Release (Common)
+	73	Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup	1.698g	Standard Release (Common)
+	74	Almond Paste (Nuts, almond paste) 1 oz	1.653g	Standard Release (Common)
+	75	Egg Omelet (Egg, whole, cooked, omelet) 1 large	1.654g	Standard Release (Common)
+	76	Fried Eggs (Egg, whole, cooked, fried) 1 large	1.495g	Standard Release (Common)
+	77	Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large	1.482g	Standard Release (Common)
+	78	Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie	1.416g	Standard Release (Common)
+	79	Hummus (Commercial) (Hummus, commercial) 1 tbsp	1.322g	Standard Release (Common)
+	80	Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup	1.308g	Standard Release (Common)
+	81	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	1.212g	Standard Release (Common)
+	82	Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup	1.212g	Standard Release (Common)
+	83	Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup	1.139g	Standard Release (Common)
+	84	Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup	1.14g	Standard Release (Common)
+	85	Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped	1.061g	Standard Release (Common)
+	86	Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup	0.97g	Standard Release (Common)
+	87	Eggs (Raw) (Egg, whole, raw, fresh) 1 large	0.956g	Standard Release (Common)
+	88	Poached Eggs (Egg, whole, cooked, poached) 1 large	0.952g	Standard Release (Common)
+	89	Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass	0.952g	Standard Release (Common)
+	90	Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup	0.892g	Standard Release (Common)
+	91	Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup	0.887g	Standard Release (Common)
+	92	Cooked Millet (Millet, cooked) 1 cup	0.884g	Standard Release (Common)
+	93	Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup	0.883g	Standard Release (Common)
+	94	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	0.858g	Standard Release (Common)
+	95	Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper	0.767g	Standard Release (Common)
+	96	Cooked Oat Bran (Oat bran, cooked) 1 cup	0.742g	Standard Release (Common)
+	97	Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup	0.739g	Standard Release (Common)
+	98	Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup	0.732g	Standard Release (Common)
+	99	Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels	0.73g	Standard Release (Common)
+	100	Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large	0.715g	Standard Release (Common)
+	101	Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz	0.71g	Standard Release (Common)
+	102	Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup	0.706g	Standard Release (Common)
+	103	Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large	0.707g	Standard Release (Common)
+	104	Falafel (Falafel, home-prepared) 1 patty (approx 2-1/4 inch dia)	0.707g	Standard Release (Common)
+	105	Ice cream cookie sandwich 1 serving	0.695g	Standard Release (Common)
+	106	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	0.687g	Standard Release (Common)
+	107	Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup	0.673g	Standard Release (Common)
+	108	Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed	0.672g	Standard Release (Common)
+	109	High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass	0.664g	Standard Release (Common)
+	110	Guavas (Guavas, common, raw) 1 cup	0.662g	Standard Release (Common)
+	111	Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated	0.659g	Standard Release (Common)
+	112	Hominy, canned, white 1 cup	0.658g	Standard Release (Common)
+	113	Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup	0.646g	Standard Release (Common)
+	114	Canned Chili With Beans (Chili with beans, canned) 1 cup	0.637g	Standard Release (Common)
+	115	Fortified Silken Tofu (Vitasoy USA Nasoya, Lite Silken Tofu) 1/5 package	0.637g	Standard Release (Common)
+	116	Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced	0.636g	Standard Release (Common)
+	117	Strawberry Guavas (Guavas, strawberry, raw) 1 cup	0.617g	Standard Release (Common)
+	118	Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup	0.577g	Standard Release (Common)
+	119	Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup	0.558g	Standard Release (Common)
+	120	Rice Bran (Rice bran, crude) 1 tablespoon	0.552g	Standard Release (Common)
+	121	Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup	0.552g	Standard Release (Common)
+	122	Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup	0.545g	Standard Release (Common)
+	123	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)	0.537g	Standard Release (Common)
+	124	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)	0.537g	Standard Release (Common)
+	125	Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes	0.533g	Standard Release (Common)
+	126	Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup	0.527g	Standard Release (Common)
+	127	Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup	0.52g	Standard Release (Common)
+	128	Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup	0.518g	Standard Release (Common)
+	129	Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced	0.517g	Standard Release (Common)
+	130	Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup	0.508g	Standard Release (Common)
+	131	Fermented Tofu (Fuyu) (Tofu, salted and fermented (fuyu)) 1 block	0.497g	Standard Release (Common)
+	132	Raw Tahitian Taro (Taro, tahitian, raw) 1 cup slices	0.5g	Standard Release (Common)
+	133	Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup	0.494g	Standard Release (Common)
+	134	Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup	0.492g	Standard Release (Common)
+	135	Gruyere Cheese (Cheese, gruyere) 1 oz	0.492g	Standard Release (Common)
+	136	Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup	0.487g	Standard Release (Common)
+	137	Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup	0.487g	Standard Release (Common)
+	138	Buttermilk (Milk, buttermilk, fluid, whole) 1 cup	0.485g	Standard Release (Common)
+	139	Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup	0.479g	Standard Release (Common)
+	140	Gooseberries (Gooseberries, raw) 1 cup	0.476g	Standard Release (Common)
+	141	Ghee (Clarified Butter) (Butter oil, anhydrous) 1 tbsp	0.473g	Standard Release (Common)
+	142	Plain Greek Yogurt (Full Fat) (Yogurt, Greek, plain, whole milk) 100 grams	0.469g	Standard Release (Common)
+	143	Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz	0.468g	Standard Release (Common)
+	144	Fontina Cheese (Cheese, fontina) 1 oz	0.47g	Standard Release (Common)
+	145	Raspberries (Raspberries, raw) 1 cup	0.461g	Standard Release (Common)
+	146	Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup	0.455g	Standard Release (Common)
+	147	Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup	0.445g	Standard Release (Common)
+	148	Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup	0.434g	Standard Release (Common)
+	149	Raw Fava Beans (Beans, fava, in pod, raw) 1 cup	0.431g	Standard Release (Common)
+	150	Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed	0.432g	Standard Release (Common)
+	151	Unsalted Butter (Butter, without salt) 1 tbsp	0.427g	Standard Release (Common)
+	152	Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)	0.427g	Standard Release (Common)
+	153	Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)	0.425g	Standard Release (Common)
+	154	Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup	0.418g	Standard Release (Common)
+	155	Dried Eggs (Egg, whole, dried) 1 tbsp	0.416g	Standard Release (Common)
+	156	Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)	0.408g	Standard Release (Common)
+	157	Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed	0.404g	Standard Release (Common)
+	158	Blackberries (Blackberries, raw) 1 cup	0.403g	Standard Release (Common)
+	159	Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup	0.402g	Standard Release (Common)
+	160	Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)	0.401g	Standard Release (Common)
+	161	Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup	0.397g	Standard Release (Common)
+	162	Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup	0.396g	Standard Release (Common)
+	163	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	0.398g	Standard Release (Common)
+	164	Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup	0.391g	Standard Release (Common)
+	165	Grated Parmesan (Cheese, parmesan, grated) 1 oz	0.394g	Standard Release (Common)
+	166	Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup	0.385g	Standard Release (Common)
+	167	Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices	0.386g	Standard Release (Common)
+	168	Swiss Cheese (Cheese, swiss) 1 oz	0.381g	Standard Release (Common)
+	169	Roquefort (Cheese, roquefort) 1 oz	0.375g	Standard Release (Common)
+	170	Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz	0.365g	Standard Release (Common)
+	171	Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded	0.361g	Standard Release (Common)
+	172	Kimchi (Cabbage, kimchi) 1 cup	0.362g	Standard Release (Common)
+	173	Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup	0.363g	Standard Release (Common)
+	174	Elderberries (Elderberries, raw) 1 cup	0.358g	Standard Release (Common)
+	175	Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass	0.356g	Standard Release (Common)
+	176	Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup	0.352g	Standard Release (Common)
+	177	Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz	0.348g	Standard Release (Common)
+	178	Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup	0.347g	Standard Release (Common)
+	179	Cooked Wild Rice (Wild rice, cooked) 1 cup	0.349g	Standard Release (Common)
+	180	Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams	0.347g	Standard Release (Common)
+	181	Queso Blanco (Cheese, white, queso blanco) 1/4 cup	0.345g	Standard Release (Common)
+	182	Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup	0.345g	Standard Release (Common)
+	183	Cooked Pearled Barley (Barley, pearled, cooked) 1 cup	0.336g	Standard Release (Common)
+	184	Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)	0.331g	Standard Release (Common)
+	185	Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup	0.331g	Standard Release (Common)
+	186	Queso Fresco (Cheese, fresh, queso fresco) 1/4 cup	0.332g	Standard Release (Common)
+	187	Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped	0.329g	Standard Release (Common)
+	188	Feijoa (Feijoa, raw) 1 cup, pureed	0.33g	Standard Release (Common)
+	189	Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup	0.323g	Standard Release (Common)
+	190	Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup	0.322g	Standard Release (Common)
+	191	Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup	0.321g	Standard Release (Common)
+	192	Hummus (Homemade) (Hummus, home prepared) 1 tablespoon	0.316g	Standard Release (Common)
+	193	Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup	0.316g	Standard Release (Common)
+	194	Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup	0.312g	Standard Release (Common)
+	195	Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup	0.307g	Standard Release (Common)
+	196	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	0.301g	Standard Release (Common)
+	197	Raw Banana Peppers (Pepper, banana, raw) 1 cup	0.301g	Standard Release (Common)
+	198	Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup	0.303g	Standard Release (Common)
+	199	Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams	0.303g	Standard Release (Common)
+	200	Cherimoya (Cherimoya, raw) 1 cup, pieces	0.301g	Standard Release (Common)