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

Ranking Tool Settings

Nutrients to Rank

Choose food groups

Serving size

Select data source

Vegan Foods Highest in Threonine

200 results
Name
Threonine
Data source
+ 1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
1978mg (188% RDI)
Standard Release (Common)
+ 2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1244mg (118% RDI)
Standard Release (Common)
+ 3
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
997mg (95% RDI)
Standard Release (Common)
+ 4
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
951mg (91% RDI)
Standard Release (Common)
+ 5
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
951mg (91% RDI)
Standard Release (Common)
+ 6
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
897mg (85% RDI)
Standard Release (Common)
+ 7
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
886mg (84% RDI)
Standard Release (Common)
+ 8
Uncooked Buckwheat (Buckwheat) 1 cup
860mg (82% RDI)
Standard Release (Common)
+ 9
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
732mg (70% RDI)
Standard Release (Common)
+ 10
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
726mg (69% RDI)
Standard Release (Common)
+ 11
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
713mg (68% RDI)
Standard Release (Common)
+ 12
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
706mg (67% RDI)
Standard Release (Common)
+ 13
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
696mg (66% RDI)
Standard Release (Common)
+ 14
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
680mg (65% RDI)
Standard Release (Common)
+ 15
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
675mg (64% RDI)
Standard Release (Common)
+ 16
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
646mg (62% RDI)
Standard Release (Common)
+ 17
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
642mg (61% RDI)
Standard Release (Common)
+ 18
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
640mg (61% RDI)
Standard Release (Common)
+ 19
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
636mg (61% RDI)
Standard Release (Common)
+ 20
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
634mg (60% RDI)
Standard Release (Common)
+ 21
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
621mg (59% RDI)
Standard Release (Common)
+ 22
Canned Chili With Beans (Chili with beans, canned) 1 cup
614mg (59% RDI)
Standard Release (Common)
+ 23
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
606mg (58% RDI)
Standard Release (Common)
+ 24
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
587mg (56% RDI)
Standard Release (Common)
+ 25
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
580mg (55% RDI)
Standard Release (Common)
+ 26
Baked Beans (Beans, baked, home prepared) 1 cup
577mg (55% RDI)
Standard Release (Common)
+ 27
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
566mg (54% RDI)
Standard Release (Common)
+ 28
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
565mg (54% RDI)
Standard Release (Common)
+ 29
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
540mg (51% RDI)
Standard Release (Common)
+ 30
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
528mg (50% RDI)
Standard Release (Common)
+ 31
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
526mg (50% RDI)
Standard Release (Common)
+ 32
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
518mg (49% RDI)
Standard Release (Common)
+ 33
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
513mg (49% RDI)
Standard Release (Common)
+ 34
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
513mg (49% RDI)
Standard Release (Common)
+ 35
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
504mg (48% RDI)
Standard Release (Common)
+ 36
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
503mg (48% RDI)
Standard Release (Common)
+ 37
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
503mg (48% RDI)
Standard Release (Common)
+ 38
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
494mg (47% RDI)
Standard Release (Common)
+ 39
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
491mg (47% RDI)
Standard Release (Common)
+ 40
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
481mg (46% RDI)
Standard Release (Common)
+ 41
Raw Oat Bran (Oat bran, raw) 1 cup
472mg (45% RDI)
Standard Release (Common)
+ 42
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
472mg (45% RDI)
Standard Release (Common)
+ 43
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
465mg (44% RDI)
Standard Release (Common)
+ 44
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
459mg (44% RDI)
Standard Release (Common)
+ 45
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
429mg (41% RDI)
Standard Release (Common)
+ 46
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
424mg (40% RDI)
Standard Release (Common)
+ 47
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
405mg (39% RDI)
Standard Release (Common)
+ 48
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
378mg (36% RDI)
Standard Release (Common)
+ 49
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
378mg (36% RDI)
Standard Release (Common)
+ 50
Cooked Teff (Teff, cooked) 1 cup
375mg (36% RDI)
Standard Release (Common)
+ 51
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
372mg (35% RDI)
Standard Release (Common)
+ 52
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
372mg (35% RDI)
Standard Release (Common)
+ 53
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
360mg (34% RDI)
Standard Release (Common)
+ 54
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
352mg (34% RDI)
Standard Release (Common)
+ 55
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
324mg (31% RDI)
Standard Release (Common)
+ 56
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
322mg (31% RDI)
Standard Release (Common)
+ 57
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)
322mg (31% RDI)
Standard Release (Common)
+ 58
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
322mg (31% RDI)
Standard Release (Common)
+ 59
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
322mg (31% RDI)
Standard Release (Common)
+ 60
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
306mg (29% RDI)
Standard Release (Common)
+ 61
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
306mg (29% RDI)
Standard Release (Common)
+ 62
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
296mg (28% RDI)
Standard Release (Common)
+ 63
Raw Green Peas (Peas, green, raw) 1 cup
294mg (28% RDI)
Standard Release (Common)
+ 64
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
283mg (27% RDI)
Standard Release (Common)
+ 65
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
280mg (27% RDI)
Standard Release (Common)
+ 66
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
280mg (27% RDI)
Standard Release (Common)
+ 67
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
267mg (25% RDI)
Standard Release (Common)
+ 68
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
262mg (25% RDI)
Standard Release (Common)
+ 69
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
260mg (25% RDI)
Standard Release (Common)
+ 70
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
255mg (24% RDI)
Standard Release (Common)
+ 71
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
253mg (24% RDI)
Standard Release (Common)
+ 72
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
251mg (24% RDI)
Standard Release (Common)
+ 73
Raw Peanuts (Peanuts, all types, raw) 1 oz
251mg (24% RDI)
Standard Release (Common)
+ 74
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
250mg (24% RDI)
Standard Release (Common)
+ 75
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
245mg (23% RDI)
Standard Release (Common)
+ 76
Quinoa, cooked 1 cup
242mg (23% RDI)
Standard Release (Common)
+ 77
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
239mg (23% RDI)
Standard Release (Common)
+ 78
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
230mg (22% RDI)
Standard Release (Common)
+ 79
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
229mg (22% RDI)
Standard Release (Common)
+ 80
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
225mg (21% RDI)
Standard Release (Common)
+ 81
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
224mg (21% RDI)
Standard Release (Common)
+ 82
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
224mg (21% RDI)
Standard Release (Common)
+ 83
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
223mg (21% RDI)
Standard Release (Common)
+ 84
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
221mg (21% RDI)
Standard Release (Common)
+ 85
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
220mg (21% RDI)
Standard Release (Common)
+ 86
Flax Seeds (Seeds, flaxseed) 1oz
218mg (21% RDI)
Standard Release (Common)
+ 87
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
217mg (21% RDI)
Standard Release (Common)
+ 88
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
212mg (20% RDI)
Standard Release (Common)
+ 89
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
210mg (20% RDI)
Standard Release (Common)
+ 90
Cooked Wild Rice (Wild rice, cooked) 1 cup
208mg (20% RDI)
Standard Release (Common)
+ 91
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
208mg (20% RDI)
Standard Release (Common)
+ 92
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
205mg (20% RDI)
Standard Release (Common)
+ 93
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
203mg (19% RDI)
Standard Release (Common)
+ 94
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
202mg (19% RDI)
Standard Release (Common)
+ 95
Chia Seeds (Seeds, chia seeds, dried) 1 oz
201mg (19% RDI)
Standard Release (Common)
+ 96
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
200mg (19% RDI)
Standard Release (Common)
+ 97
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
197mg (19% RDI)
Standard Release (Common)
+ 98
Cooked Millet (Millet, cooked) 1 cup
197mg (19% RDI)
Standard Release (Common)
+ 99
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
195mg (19% RDI)
Standard Release (Common)
+ 100
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
195mg (19% RDI)
Standard Release (Common)
+ 101
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
194mg (19% RDI)
Standard Release (Common)
+ 102
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
194mg (18% RDI)
Standard Release (Common)
+ 103
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
193mg (18% RDI)
Standard Release (Common)
+ 104
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
192mg (18% RDI)
Standard Release (Common)
+ 105
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
191mg (18% RDI)
Standard Release (Common)
+ 106
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
189mg (18% RDI)
Standard Release (Common)
+ 107
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
188mg (18% RDI)
Standard Release (Common)
+ 108
Cooked Oat Bran (Oat bran, cooked) 1 cup
188mg (18% RDI)
Standard Release (Common)
+ 109
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
187mg (18% RDI)
Standard Release (Common)
+ 110
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
187mg (18% RDI)
Standard Release (Common)
+ 111
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
184mg (18% RDI)
Standard Release (Common)
+ 112
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
182mg (17% RDI)
Standard Release (Common)
+ 113
Dried Ginkgo Nuts (Nuts, ginkgo nuts, dried) 1 oz
182mg (17% RDI)
Standard Release (Common)
+ 114
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
181mg (17% RDI)
Standard Release (Common)
+ 115
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
178mg (17% RDI)
Standard Release (Common)
+ 116
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
171mg (16% RDI)
Standard Release (Common)
+ 117
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
170mg (16% RDI)
Standard Release (Common)
+ 118
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
169mg (16% RDI)
Standard Release (Common)
+ 119
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
169mg (16% RDI)
Standard Release (Common)
+ 120
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
168mg (16% RDI)
Standard Release (Common)
+ 121
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
168mg (16% RDI)
Standard Release (Common)
+ 122
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
167mg (16% RDI)
Standard Release (Common)
+ 123
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
166mg (16% RDI)
Standard Release (Common)
+ 124
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
166mg (16% RDI)
Standard Release (Common)
+ 125
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
166mg (16% RDI)
Standard Release (Common)
+ 126
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
166mg (16% RDI)
Standard Release (Common)
+ 127
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
166mg (16% RDI)
Standard Release (Common)
+ 128
California Avocados (Avocados, raw, California) 1 cup, pureed
166mg (16% RDI)
Standard Release (Common)
+ 129
Cooked Bulgur (Bulgur, cooked) 1 cup
162mg (15% RDI)
Standard Release (Common)
+ 130
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
161mg (15% RDI)
Standard Release (Common)
+ 131
Guavas (Guavas, common, raw) 1 cup
158mg (15% RDI)
Standard Release (Common)
+ 132
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
158mg (15% RDI)
Standard Release (Common)
+ 133
Couscous, cooked 1 cup, cooked
157mg (15% RDI)
Standard Release (Common)
+ 134
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
152mg (14% RDI)
Standard Release (Common)
+ 135
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
151mg (14% RDI)
Standard Release (Common)
+ 136
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
150mg (14% RDI)
Standard Release (Common)
+ 137
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
149mg (14% RDI)
Standard Release (Common)
+ 138
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
149mg (14% RDI)
Standard Release (Common)
+ 139
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
147mg (14% RDI)
Standard Release (Common)
+ 140
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
145mg (14% RDI)
Standard Release (Common)
+ 141
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
144mg (14% RDI)
Standard Release (Common)
+ 142
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
142mg (14% RDI)
Standard Release (Common)
+ 143
Jackfruit (Jackfruit, raw) 1 cup, sliced
142mg (14% RDI)
Standard Release (Common)
+ 144
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
142mg (13% RDI)
Standard Release (Common)
+ 145
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
142mg (13% RDI)
Standard Release (Common)
+ 146
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
141mg (13% RDI)
Standard Release (Common)
+ 147
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
141mg (13% RDI)
Standard Release (Common)
+ 148
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
140mg (13% RDI)
Standard Release (Common)
+ 149
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
139mg (13% RDI)
Standard Release (Common)
+ 150
Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)
138mg (13% RDI)
Standard Release (Common)
+ 151
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
130mg (12% RDI)
Standard Release (Common)
+ 152
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
130mg (12% RDI)
Standard Release (Common)
+ 153
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
126mg (12% RDI)
Standard Release (Common)
+ 154
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
125mg (12% RDI)
Standard Release (Common)
+ 155
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
122mg (12% RDI)
Standard Release (Common)
+ 156
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
121mg (12% RDI)
Standard Release (Common)
+ 157
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
120mg (11% RDI)
Standard Release (Common)
+ 158
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
120mg (11% RDI)
Standard Release (Common)
+ 159
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)
118mg (11% RDI)
Standard Release (Common)
+ 160
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)
118mg (11% RDI)
Standard Release (Common)
+ 161
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
118mg (11% RDI)
Standard Release (Common)
+ 162
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
117mg (11% RDI)
Standard Release (Common)
+ 163
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
116mg (11% RDI)
Standard Release (Common)
+ 164
Breadfruit (Breadfruit, raw) 1 cup
114mg (11% RDI)
Standard Release (Common)
+ 165
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
113mg (11% RDI)
Standard Release (Common)
+ 166
Raw Asparagus (Asparagus, raw) 1 cup
113mg (11% RDI)
Standard Release (Common)
+ 167
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
111mg (11% RDI)
Standard Release (Common)
+ 168
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
111mg (11% RDI)
Standard Release (Common)
+ 169
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
110mg (11% RDI)
Standard Release (Common)
+ 170
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
110mg (10% RDI)
Standard Release (Common)
+ 171
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
109mg (10% RDI)
Standard Release (Common)
+ 172
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
109mg (10% RDI)
Standard Release (Common)
+ 173
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
106mg (10% RDI)
Standard Release (Common)
+ 174
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
106mg (10% RDI)
Standard Release (Common)
+ 175
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
105mg (10% RDI)
Standard Release (Common)
+ 176
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
105mg (10% RDI)
Standard Release (Common)
+ 177
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
104mg (10% RDI)
Standard Release (Common)
+ 178
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
104mg (10% RDI)
Standard Release (Common)
+ 179
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
103mg (10% RDI)
Standard Release (Common)
+ 180
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
103mg (10% RDI)
Standard Release (Common)
+ 181
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
103mg (10% RDI)
Standard Release (Common)
+ 182
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
101mg (10% RDI)
Standard Release (Common)
+ 183
Goji berries, dried 5 tbsp
100mg (10% RDI)
Standard Release (Common)
+ 184
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
99mg (9% RDI)
Standard Release (Common)
+ 185
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
99mg (9% RDI)
Standard Release (Common)
+ 186
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
98mg (9% RDI)
Standard Release (Common)
+ 187
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
98mg (9% RDI)
Standard Release (Common)
+ 188
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
98mg (9% RDI)
Standard Release (Common)
+ 189
Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
97mg (9% RDI)
Standard Release (Common)
+ 190
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
96mg (9% RDI)
Standard Release (Common)
+ 191
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
95mg (9% RDI)
Standard Release (Common)
+ 192
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
94mg (9% RDI)
Standard Release (Common)
+ 193
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
93mg (9% RDI)
Standard Release (Common)
+ 194
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
92mg (9% RDI)
Standard Release (Common)
+ 195
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
91mg (9% RDI)
Standard Release (Common)
+ 196
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
90mg (9% RDI)
Standard Release (Common)
+ 197
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
90mg (9% RDI)
Standard Release (Common)
+ 198
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
90mg (9% RDI)
Standard Release (Common)
+ 199
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
89mg (8% RDI)
Standard Release (Common)
+ 200
Dried Acorns (Nuts, acorns, dried) 1 oz
89mg (8% RDI)
Standard Release (Common)