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

200 results
Name
Tryptophan
Data source
+ 1
Low Sodium Sweet Pickles (Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)) 1 slice
0mg (0% RDI)
Standard Release (Common)
+ 2
Raw Ginger (Fresh) (Ginger root, raw) 1 tsp
0mg (0% RDI)
Standard Release (Common)
+ 3
Dried Chives (Chives, freeze-dried) 1 tbsp
0mg (0% RDI)
Standard Release (Common)
+ 4
Raw Celtuce (Celtuce, raw) 1 leaf
0mg (0% RDI)
Standard Release (Common)
+ 5
Sweet Pickled Relish (Pickle relish, sweet) 1 tbsp
1mg (0% RDI)
Standard Release (Common)
+ 6
Ketchup (Catsup) 1 tbsp
1mg (0% RDI)
Standard Release (Common)
+ 7
Low Sodium Ketchup (Catsup, low sodium) 1 tbsp
1mg (0% RDI)
Standard Release (Common)
+ 8
Raw Chives (Chives, raw) 1 tbsp chopped
1mg (0% RDI)
Standard Release (Common)
+ 9
Dried Shiitake Mushrooms (Mushrooms, shiitake, dried) 1 mushroom
1mg (0% RDI)
Standard Release (Common)
+ 10
Canned Pimentos (Pimento, canned) 1 tbsp
2mg (1% RDI)
Standard Release (Common)
+ 11
Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small
2mg (1% RDI)
Standard Release (Common)
+ 12
Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small
2mg (1% RDI)
Standard Release (Common)
+ 13
Raw Garlic (Fresh) (Garlic, raw) 1 clove
2mg (1% RDI)
Standard Release (Common)
+ 14
Raw Enoki Mushrooms (Mushrooms, enoki, raw) 1 large
2mg (1% RDI)
Standard Release (Common)
+ 15
Freeze-Dried Parsley (Parsley, freeze-dried) 1 tbsp
2mg (1% RDI)
Standard Release (Common)
+ 16
Sun-Dried Tomatoes (Tomatoes, sun-dried) 1 piece
2mg (1% RDI)
Standard Release (Common)
+ 17
Raw Shiitake Mushrooms (Mushrooms, shiitake, raw) 1 piece whole
2mg (1% RDI)
Standard Release (Common)
+ 18
Endive (Endive, raw) 1 cup
3mg (1% RDI)
Standard Release (Common)
+ 19
Raw Hungarian Peppers (Peppers, hungarian, raw) 1 pepper
3mg (1% RDI)
Standard Release (Common)
+ 20
Raw Shallots (Shallots, raw) 1 tbsp chopped
3mg (1% RDI)
Standard Release (Common)
+ 21
Hot Dog Relish (Pickle relish, hot dog) 1 tbsp
3mg (1% RDI)
Standard Release (Common)
+ 22
Green Onions (Spring Onions, Scallions) (Onions, spring or scallions (includes tops and bulb), raw) 1 medium (4-1/8 inch long)
3mg (1% RDI)
Standard Release (Common)
+ 23
Raw White Icicle Radishes (Radishes, white icicle, raw) 1/2 cup slices
3mg (1% RDI)
Standard Release (Common)
+ 24
Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded
3mg (1% RDI)
Standard Release (Common)
+ 25
Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices
3mg (1% RDI)
Standard Release (Common)
+ 26
Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)
4mg (1% RDI)
Standard Release (Common)
+ 27
Raw Wakame (Seaweed, wakame, raw) 2 tbsp (1/8 cup)
4mg (1% RDI)
Standard Release (Common)
+ 28
Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced
4mg (2% RDI)
Standard Release (Common)
+ 29
Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup
5mg (2% RDI)
Standard Release (Common)
+ 30
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
5mg (2% RDI)
Standard Release (Common)
+ 31
Kelp Seaweed (Seaweed, kelp, raw) 2 tbsp (1/8 cup)
5mg (2% RDI)
Standard Release (Common)
+ 32
Cucumber (Cucumber, with peel, raw) 1 cup
5mg (2% RDI)
Standard Release (Common)
+ 33
Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed
6mg (2% RDI)
Standard Release (Common)
+ 34
Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)
6mg (2% RDI)
Standard Release (Common)
+ 35
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
6mg (2% RDI)
Standard Release (Common)
+ 36
Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced
6mg (2% RDI)
Standard Release (Common)
+ 37
Raw Swiss Chard (Chard, swiss, raw) 1 cup
6mg (2% RDI)
Standard Release (Common)
+ 38
Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded
6mg (2% RDI)
Standard Release (Common)
+ 39
Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded
6mg (2% RDI)
Standard Release (Common)
+ 40
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
7mg (3% RDI)
Standard Release (Common)
+ 41
Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup
7mg (3% RDI)
Standard Release (Common)
+ 42
Raw Eggplant (Eggplant, raw) 1 cup, cubes
7mg (3% RDI)
Standard Release (Common)
+ 43
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
7mg (3% RDI)
Standard Release (Common)
+ 44
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
8mg (3% RDI)
Standard Release (Common)
+ 45
Baby Carrots (Carrots, baby, raw) 1 nlea serving
8mg (3% RDI)
Standard Release (Common)
+ 46
Cooked Eggplant (Boiled, Drained) (Eggplant, cooked, boiled, drained, without salt) 1 cup (1 inch cubes)
8mg (3% RDI)
Standard Release (Common)
+ 47
Raw Witloof Chicory (Chicory, witloof, raw) 1 head
8mg (3% RDI)
Standard Release (Common)
+ 48
Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)
9mg (3% RDI)
Standard Release (Common)
+ 49
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
9mg (3% RDI)
Standard Release (Common)
+ 50
Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped
9mg (3% RDI)
Standard Release (Common)
+ 51
Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes
9mg (3% RDI)
Standard Release (Common)
+ 52
Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped
10mg (3% RDI)
Standard Release (Common)
+ 53
Raw Cabbage (Cabbage, raw) 1 cup, chopped
10mg (3% RDI)
Standard Release (Common)
+ 54
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
10mg (4% RDI)
Standard Release (Common)
+ 55
Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced
10mg (4% RDI)
Standard Release (Common)
+ 56
Raw Watercress (Watercress, raw) 1 cup, chopped
10mg (4% RDI)
Standard Release (Common)
+ 57
Radicchio (Radicchio, raw) 1 cup, shredded
10mg (4% RDI)
Standard Release (Common)
+ 58
Raw Radishes (Radishes, raw) 1 cup slices
10mg (4% RDI)
Standard Release (Common)
+ 59
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
11mg (4% RDI)
Standard Release (Common)
+ 60
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
11mg (4% RDI)
Standard Release (Common)
+ 61
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
11mg (4% RDI)
Standard Release (Common)
+ 62
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
11mg (4% RDI)
Standard Release (Common)
+ 63
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
11mg (4% RDI)
Standard Release (Common)
+ 64
Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes
11mg (4% RDI)
Standard Release (Common)
+ 65
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
11mg (4% RDI)
Standard Release (Common)
+ 66
Raw Collards (Collards, raw) 1 cup, chopped
11mg (4% RDI)
Standard Release (Common)
+ 67
Laver Seaweed (Seaweed, laver, raw) 10 sheets
11mg (4% RDI)
Standard Release (Common)
+ 68
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
11mg (4% RDI)
Standard Release (Common)
+ 69
Raw Spinach (Spinach, raw) 1 cup
12mg (4% RDI)
Standard Release (Common)
+ 70
Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper
12mg (4% RDI)
Standard Release (Common)
+ 71
Raw Turnips (Turnips, raw) 1 cup, cubes
12mg (4% RDI)
Standard Release (Common)
+ 72
Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper
12mg (4% RDI)
Standard Release (Common)
+ 73
Raw Nopales (Nopales, raw) 1 cup, sliced
12mg (4% RDI)
Standard Release (Common)
+ 74
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
12mg (4% RDI)
Standard Release (Common)
+ 75
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
12mg (4% RDI)
Standard Release (Common)
+ 76
Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped
13mg (5% RDI)
Standard Release (Common)
+ 77
Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped
13mg (5% RDI)
Standard Release (Common)
+ 78
Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
13mg (5% RDI)
Standard Release (Common)
+ 79
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
13mg (5% RDI)
Standard Release (Common)
+ 80
Raw Beet Greens (Beet greens, raw) 1 cup
13mg (5% RDI)
Standard Release (Common)
+ 81
Raw Sweet Onions (Onions, sweet, raw) 1 nlea serving
13mg (5% RDI)
Standard Release (Common)
+ 82
Raw Kohlrabi (Kohlrabi, raw) 1 cup
14mg (5% RDI)
Standard Release (Common)
+ 83
Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup
14mg (5% RDI)
Standard Release (Common)
+ 84
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
14mg (5% RDI)
Standard Release (Common)
+ 85
Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded
14mg (5% RDI)
Standard Release (Common)
+ 86
Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
14mg (5% RDI)
Standard Release (Common)
+ 87
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
14mg (5% RDI)
Standard Release (Common)
+ 88
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
14mg (5% RDI)
Standard Release (Common)
+ 89
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
14mg (5% RDI)
Standard Release (Common)
+ 90
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
14mg (5% RDI)
Standard Release (Common)
+ 91
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
15mg (6% RDI)
Standard Release (Common)
+ 92
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
16mg (6% RDI)
Standard Release (Common)
+ 93
Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup
16mg (6% RDI)
Standard Release (Common)
+ 94
Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)
16mg (6% RDI)
Standard Release (Common)
+ 95
Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips
16mg (6% RDI)
Standard Release (Common)
+ 96
Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips
16mg (6% RDI)
Standard Release (Common)
+ 97
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
16mg (6% RDI)
Standard Release (Common)
+ 98
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
17mg (6% RDI)
Standard Release (Common)
+ 99
Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced
17mg (6% RDI)
Standard Release (Common)
+ 100
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
17mg (6% RDI)
Standard Release (Common)
+ 101
Raw Okra (Okra, raw) 1 cup
17mg (6% RDI)
Standard Release (Common)
+ 102
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
17mg (6% RDI)
Standard Release (Common)
+ 103
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
17mg (6% RDI)
Standard Release (Common)
+ 104
Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped
18mg (6% RDI)
Standard Release (Common)
+ 105
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
18mg (6% RDI)
Standard Release (Common)
+ 106
Cooked Purslane (Boiled, Drained) (Purslane, cooked, boiled, drained, without salt) 1 cup
18mg (7% RDI)
Standard Release (Common)
+ 107
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
19mg (7% RDI)
Standard Release (Common)
+ 108
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
19mg (7% RDI)
Standard Release (Common)
+ 109
Stewed Tomatoes (Tomatoes, red, ripe, cooked, stewed) 1 cup
19mg (7% RDI)
Standard Release (Common)
+ 110
Cooked Bamboo Shoots (Boiled, Drained) (Bamboo shoots, cooked, boiled, drained, without salt) 1 cup (1/2 inch slices)
19mg (7% RDI)
Standard Release (Common)
+ 111
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
19mg (7% RDI)
Standard Release (Common)
+ 112
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
20mg (7% RDI)
Standard Release (Common)
+ 113
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
20mg (7% RDI)
Standard Release (Common)
+ 114
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
20mg (7% RDI)
Standard Release (Common)
+ 115
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
20mg (7% RDI)
Standard Release (Common)
+ 116
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
20mg (7% RDI)
Standard Release (Common)
+ 117
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)
20mg (7% RDI)
Standard Release (Common)
+ 118
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)
20mg (7% RDI)
Standard Release (Common)
+ 119
Cooked Nopales (Nopales, cooked, without salt) 1 cup
21mg (7% RDI)
Standard Release (Common)
+ 120
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
21mg (7% RDI)
Standard Release (Common)
+ 121
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
21mg (8% RDI)
Standard Release (Common)
+ 122
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
22mg (8% RDI)
Standard Release (Common)
+ 123
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
22mg (8% RDI)
Standard Release (Common)
+ 124
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
22mg (8% RDI)
Standard Release (Common)
+ 125
Raw Onions (Onions, raw) 1 cup, chopped
22mg (8% RDI)
Standard Release (Common)
+ 126
Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)
24mg (8% RDI)
Standard Release (Common)
+ 127
Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup
24mg (8% RDI)
Standard Release (Common)
+ 128
Raw Taro (Taro, raw) 1 cup, sliced
24mg (9% RDI)
Standard Release (Common)
+ 129
Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)
24mg (9% RDI)
Standard Release (Common)
+ 130
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
24mg (9% RDI)
Standard Release (Common)
+ 131
Raw White Button Mushrooms (Mushrooms, white, raw) 1 cup, pieces or slices
25mg (9% RDI)
Standard Release (Common)
+ 132
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
25mg (9% RDI)
Standard Release (Common)
+ 133
Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced
25mg (9% RDI)
Standard Release (Common)
+ 134
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
25mg (9% RDI)
Standard Release (Common)
+ 135
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
25mg (9% RDI)
Standard Release (Common)
+ 136
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
25mg (9% RDI)
Standard Release (Common)
+ 137
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
25mg (9% RDI)
Standard Release (Common)
+ 138
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
26mg (9% RDI)
Standard Release (Common)
+ 139
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
26mg (9% RDI)
Standard Release (Common)
+ 140
Raw Beets (Beets, raw) 1 cup
26mg (9% RDI)
Standard Release (Common)
+ 141
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
26mg (9% RDI)
Standard Release (Common)
+ 142
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
26mg (9% RDI)
Standard Release (Common)
+ 143
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
27mg (10% RDI)
Standard Release (Common)
+ 144
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
27mg (10% RDI)
Standard Release (Common)
+ 145
Raw Parsley (Parsley, fresh) 1 cup chopped
27mg (10% RDI)
Standard Release (Common)
+ 146
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
28mg (10% RDI)
Standard Release (Common)
+ 147
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
28mg (10% RDI)
Standard Release (Common)
+ 148
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
29mg (10% RDI)
Standard Release (Common)
+ 149
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
30mg (11% RDI)
Standard Release (Common)
+ 150
Raw Broccoli (Broccoli, raw) 1 cup chopped
30mg (11% RDI)
Standard Release (Common)
+ 151
Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced
30mg (11% RDI)
Standard Release (Common)
+ 152
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
32mg (11% RDI)
Standard Release (Common)
+ 153
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
32mg (11% RDI)
Standard Release (Common)
+ 154
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
32mg (12% RDI)
Standard Release (Common)
+ 155
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
33mg (12% RDI)
Standard Release (Common)
+ 156
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
33mg (12% RDI)
Standard Release (Common)
+ 157
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
33mg (12% RDI)
Standard Release (Common)
+ 158
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
33mg (12% RDI)
Standard Release (Common)
+ 159
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
34mg (12% RDI)
Standard Release (Common)
+ 160
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
34mg (12% RDI)
Standard Release (Common)
+ 161
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
36mg (13% RDI)
Standard Release (Common)
+ 162
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
36mg (13% RDI)
Standard Release (Common)
+ 163
Raw Asparagus (Asparagus, raw) 1 cup
36mg (13% RDI)
Standard Release (Common)
+ 164
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
36mg (13% RDI)
Standard Release (Common)
+ 165
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
37mg (13% RDI)
Standard Release (Common)
+ 166
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
38mg (14% RDI)
Standard Release (Common)
+ 167
Raw Cassava (Cassava, raw) 1 cup
39mg (14% RDI)
Standard Release (Common)
+ 168
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
39mg (14% RDI)
Standard Release (Common)
+ 169
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
40mg (14% RDI)
Standard Release (Common)
+ 170
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
40mg (14% RDI)
Standard Release (Common)
+ 171
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
41mg (15% RDI)
Standard Release (Common)
+ 172
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
41mg (15% RDI)
Standard Release (Common)
+ 173
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
42mg (15% RDI)
Standard Release (Common)
+ 174
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
43mg (15% RDI)
Standard Release (Common)
+ 175
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
43mg (15% RDI)
Standard Release (Common)
+ 176
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
44mg (16% RDI)
Standard Release (Common)
+ 177
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
44mg (16% RDI)
Standard Release (Common)
+ 178
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
46mg (16% RDI)
Standard Release (Common)
+ 179
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
46mg (16% RDI)
Standard Release (Common)
+ 180
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
47mg (17% RDI)
Standard Release (Common)
+ 181
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
47mg (17% RDI)
Standard Release (Common)
+ 182
Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
48mg (17% RDI)
Standard Release (Common)
+ 183
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
49mg (17% RDI)
Standard Release (Common)
+ 184
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
50mg (18% RDI)
Standard Release (Common)
+ 185
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
51mg (18% RDI)
Standard Release (Common)
+ 186
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
51mg (18% RDI)
Standard Release (Common)
+ 187
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
51mg (18% RDI)
Standard Release (Common)
+ 188
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
52mg (19% RDI)
Standard Release (Common)
+ 189
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
53mg (19% RDI)
Standard Release (Common)
+ 190
Raw Green Peas (Peas, green, raw) 1 cup
54mg (19% RDI)
Standard Release (Common)
+ 191
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
54mg (19% RDI)
Standard Release (Common)
+ 192
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
57mg (20% RDI)
Standard Release (Common)
+ 193
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
58mg (21% RDI)
Standard Release (Common)
+ 194
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
59mg (21% RDI)
Standard Release (Common)
+ 195
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
59mg (21% RDI)
Standard Release (Common)
+ 196
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
61mg (22% RDI)
Standard Release (Common)
+ 197
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
65mg (23% RDI)
Standard Release (Common)
+ 198
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
72mg (26% RDI)
Standard Release (Common)
+ 199
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
81mg (29% RDI)
Standard Release (Common)
+ 200
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
92mg (33% RDI)
Standard Release (Common)