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 PRAL score

108 results

		Name	PRAL score	Data source
+	1	Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup	20.62	Standard Release (Common)
+	2	Raw Oat Bran (Oat bran, raw) 1 cup	15.75	Standard Release (Common)
+	3	Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz	9.05	Standard Release (Common)
+	4	Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz	8.51	Standard Release (Common)
+	5	Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz	8.51	Standard Release (Common)
+	6	Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup	8.49	Standard Release (Common)
+	7	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	8.49	Standard Release (Common)
+	8	Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz	7.72	Standard Release (Common)
+	9	Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz	7.47	Standard Release (Common)
+	10	Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz	7.47	Standard Release (Common)
+	11	Cooked Spelt (Spelt, cooked) 1 cup	7.39	Standard Release (Common)
+	12	Cooked Oat Bran (Oat bran, cooked) 1 cup	6.25	Standard Release (Common)
+	13	Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup	6.08	Standard Release (Common)
+	14	Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup	5.84	Standard Release (Common)
+	15	Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup	5.64	Standard Release (Common)
+	16	Uncooked Buckwheat (Buckwheat) 1 cup	5.64	Standard Release (Common)
+	17	Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz	5.63	Standard Release (Common)
+	18	Cooked Teff (Teff, cooked) 1 cup	5.36	Standard Release (Common)
+	19	Cooked Amaranth (Amaranth grain, cooked) 1 cup	5.34	Standard Release (Common)
+	20	Cooked Millet (Millet, cooked) 1 cup	5.07	Standard Release (Common)
+	21	Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup	5.07	Standard Release (Common)
+	22	Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed	4.7	Standard Release (Common)
+	23	Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp	4.69	Standard Release (Common)
+	24	Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup	4.67	Standard Release (Common)
+	25	Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup	4.59	Standard Release (Common)
+	26	Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed	4.33	Standard Release (Common)
+	27	Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup	4.19	Standard Release (Common)
+	28	Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup	4.18	Standard Release (Common)
+	29	Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup	4.18	Standard Release (Common)
+	30	Quinoa, cooked 1 cup	4.16	Standard Release (Common)
+	31	Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup	4.16	Standard Release (Common)
+	32	Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup	4.13	Standard Release (Common)
+	33	Chia Seeds (Seeds, chia seeds, dried) 1 oz	4.07	Standard Release (Common)
+	34	Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup	4.05	Standard Release (Common)
+	35	Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup	3.96	Standard Release (Common)
+	36	Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz	3.88	Standard Release (Common)
+	37	Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup	3.86	Standard Release (Common)
+	38	Butternuts (Dried) (Nuts, butternuts, dried) 1 oz	3.66	Standard Release (Common)
+	39	Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie	3.53	Standard Release (Common)
+	40	Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup	3.48	Standard Release (Common)
+	41	Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup	3.4	Standard Release (Common)
+	42	Cooked Wild Rice (Wild rice, cooked) 1 cup	3.24	Standard Release (Common)
+	43	Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz	3.2	Standard Release (Common)
+	44	Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams	2.88	Standard Release (Common)
+	45	Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup	2.87	Standard Release (Common)
+	46	Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp	2.8	Standard Release (Common)
+	47	Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup	2.77	Standard Release (Common)
+	48	Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup	2.73	Standard Release (Common)
+	49	Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup	2.71	Standard Release (Common)
+	50	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)	2.68	Standard Release (Common)
+	51	Raw Cashews (Nuts, cashew nuts, raw) 1 oz	2.49	Standard Release (Common)
+	52	Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup	2.47	Standard Release (Common)
+	53	Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)	2.44	Standard Release (Common)
+	54	Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz	2.42	Standard Release (Common)
+	55	Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)	2.26	Standard Release (Common)
+	56	Hominy, canned, white 1 cup	2.11	Standard Release (Common)
+	57	Lentil Sprouts (Lentils, sprouted, raw) 1 cup	2.08	Standard Release (Common)
+	58	Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp	2.06	Standard Release (Common)
+	59	Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup	2.01	Standard Release (Common)
+	60	Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz	1.98	Standard Release (Common)
+	61	Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)	1.94	Standard Release (Common)
+	62	Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup	1.9	Standard Release (Common)
+	63	Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz	1.89	Standard Release (Common)
+	64	Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup	1.86	Standard Release (Common)
+	65	Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz	1.86	Standard Release (Common)
+	66	Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz	1.79	Standard Release (Common)
+	67	Couscous, cooked 1 cup, cooked	1.78	Standard Release (Common)
+	68	Raw Peanuts (Peanuts, all types, raw) 1 oz	1.72	Standard Release (Common)
+	69	Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)	1.72	Standard Release (Common)
+	70	Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp	1.68	Standard Release (Common)
+	71	Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup	1.61	Standard Release (Common)
+	72	Walnuts (Nuts, walnuts, english) 1 oz (14 halves)	1.57	Standard Release (Common)
+	73	Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz	1.45	Standard Release (Common)
+	74	Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup	1.19	Standard Release (Common)
+	75	Rice Bran (Rice bran, crude) 1 tablespoon	1.18	Standard Release (Common)
+	76	Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz	1.17	Standard Release (Common)
+	77	Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup	1.1	Standard Release (Common)
+	78	Cooked Bulgur (Bulgur, cooked) 1 cup	1.06	Standard Release (Common)
+	79	Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp	0.99	Standard Release (Common)
+	80	Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup	0.92	Standard Release (Common)
+	81	Tamari (Soy sauce made from soy (tamari)) 1 tbsp	0.75	Standard Release (Common)
+	82	Cooked Pearled Barley (Barley, pearled, cooked) 1 cup	0.66	Standard Release (Common)
+	83	Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)	0.61	Standard Release (Common)
+	84	Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz	0.61	Standard Release (Common)
+	85	Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup	0.6	Standard Release (Common)
+	86	Almonds (Nuts, almonds) 1 oz (23 whole kernels)	0.6	Standard Release (Common)
+	87	Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) 1 cup	0.58	Standard Release (Common)
+	88	Pecans (Nuts, pecans) 1 oz (19 halves)	0.57	Standard Release (Common)
+	89	Flax Seeds (Seeds, flaxseed) 1oz	0.55	Standard Release (Common)
+	90	Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup	0.52	Standard Release (Common)
+	91	Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)	0.52	Standard Release (Common)
+	92	Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)	0.52	Standard Release (Common)
+	93	Almond Paste (Nuts, almond paste) 1 oz	0.48	Standard Release (Common)
+	94	Raw Green Peas (Peas, green, raw) 1 cup	0.45	Standard Release (Common)
+	95	Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup	0.45	Standard Release (Common)
+	96	Fermented Tofu (Fuyu) (Tofu, salted and fermented (fuyu)) 1 block	0.39	Standard Release (Common)
+	97	Raw Fava Beans (Beans, fava, in pod, raw) 1 cup	0.38	Standard Release (Common)
+	98	Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp	0.23	Standard Release (Common)
+	99	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	0.22	Standard Release (Common)
+	100	Hummus (Homemade) (Hummus, home prepared) 1 tablespoon	0.21	Standard Release (Common)
+	101	Hummus (Commercial) (Hummus, commercial) 1 tbsp	0.2	Standard Release (Common)
+	102	Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup	0.15	Standard Release (Common)
+	103	Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup	0.14	Standard Release (Common)
+	104	Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup	0.13	Standard Release (Common)
+	105	Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced	0.13	Standard Release (Common)
+	106	Irishmoss Seaweed (Seaweed, irishmoss, raw) 2 tbsp (1/8 cup)	0.05	Standard Release (Common)
+	107	Sweet Pickled Relish (Pickle relish, sweet) 1 tbsp	0	Standard Release (Common)
+	108	Hot Dog Relish (Pickle relish, hot dog) 1 tbsp	0	Standard Release (Common)