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 Tyrosine

200 results
Name
Tyrosine
Data source
+ 1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
1767mg (202% RDI)
Standard Release (Common)
+ 2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1084mg (124% RDI)
Standard Release (Common)
+ 3
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
971mg (111% RDI)
Standard Release (Common)
+ 4
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
971mg (111% RDI)
Standard Release (Common)
+ 5
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
894mg (102% RDI)
Standard Release (Common)
+ 6
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
890mg (102% RDI)
Standard Release (Common)
+ 7
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
797mg (91% RDI)
Standard Release (Common)
+ 8
Raw Oat Bran (Oat bran, raw) 1 cup
628mg (72% RDI)
Standard Release (Common)
+ 9
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
521mg (60% RDI)
Standard Release (Common)
+ 10
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
519mg (59% RDI)
Standard Release (Common)
+ 11
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
515mg (59% RDI)
Standard Release (Common)
+ 12
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
490mg (56% RDI)
Standard Release (Common)
+ 13
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
484mg (55% RDI)
Standard Release (Common)
+ 14
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
478mg (55% RDI)
Standard Release (Common)
+ 15
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
477mg (55% RDI)
Standard Release (Common)
+ 16
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
474mg (54% RDI)
Standard Release (Common)
+ 17
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
473mg (54% RDI)
Standard Release (Common)
+ 18
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
466mg (53% RDI)
Standard Release (Common)
+ 19
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
466mg (53% RDI)
Standard Release (Common)
+ 20
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
462mg (53% RDI)
Standard Release (Common)
+ 21
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
456mg (52% RDI)
Standard Release (Common)
+ 22
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
455mg (52% RDI)
Standard Release (Common)
+ 23
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
453mg (52% RDI)
Standard Release (Common)
+ 24
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
450mg (51% RDI)
Standard Release (Common)
+ 25
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
432mg (49% RDI)
Standard Release (Common)
+ 26
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
430mg (49% RDI)
Standard Release (Common)
+ 27
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
428mg (49% RDI)
Standard Release (Common)
+ 28
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
426mg (49% RDI)
Standard Release (Common)
+ 29
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
424mg (48% RDI)
Standard Release (Common)
+ 30
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
421mg (48% RDI)
Standard Release (Common)
+ 31
Canned Chili With Beans (Chili with beans, canned) 1 cup
420mg (48% RDI)
Standard Release (Common)
+ 32
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
419mg (48% RDI)
Standard Release (Common)
+ 33
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
419mg (48% RDI)
Standard Release (Common)
+ 34
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
416mg (48% RDI)
Standard Release (Common)
+ 35
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
410mg (47% RDI)
Standard Release (Common)
+ 36
Uncooked Buckwheat (Buckwheat) 1 cup
410mg (47% RDI)
Standard Release (Common)
+ 37
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
406mg (46% RDI)
Standard Release (Common)
+ 38
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
403mg (46% RDI)
Standard Release (Common)
+ 39
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
403mg (46% RDI)
Standard Release (Common)
+ 40
Baked Beans (Beans, baked, home prepared) 1 cup
392mg (45% RDI)
Standard Release (Common)
+ 41
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
372mg (43% RDI)
Standard Release (Common)
+ 42
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
364mg (42% RDI)
Standard Release (Common)
+ 43
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
363mg (41% RDI)
Standard Release (Common)
+ 44
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
361mg (41% RDI)
Standard Release (Common)
+ 45
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
359mg (41% RDI)
Standard Release (Common)
+ 46
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
359mg (41% RDI)
Standard Release (Common)
+ 47
Cooked Teff (Teff, cooked) 1 cup
335mg (38% RDI)
Standard Release (Common)
+ 48
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
334mg (38% RDI)
Standard Release (Common)
+ 49
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
332mg (38% RDI)
Standard Release (Common)
+ 50
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
325mg (37% RDI)
Standard Release (Common)
+ 51
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
325mg (37% RDI)
Standard Release (Common)
+ 52
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
317mg (36% RDI)
Standard Release (Common)
+ 53
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
310mg (35% RDI)
Standard Release (Common)
+ 54
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
307mg (35% RDI)
Standard Release (Common)
+ 55
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
306mg (35% RDI)
Standard Release (Common)
+ 56
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
306mg (35% RDI)
Standard Release (Common)
+ 57
Raw Peanuts (Peanuts, all types, raw) 1 oz
298mg (34% RDI)
Standard Release (Common)
+ 58
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
290mg (33% RDI)
Standard Release (Common)
+ 59
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
277mg (32% RDI)
Standard Release (Common)
+ 60
Cooked Wild Rice (Wild rice, cooked) 1 cup
277mg (32% RDI)
Standard Release (Common)
+ 61
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
273mg (31% RDI)
Standard Release (Common)
+ 62
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
272mg (31% RDI)
Standard Release (Common)
+ 63
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
266mg (30% RDI)
Standard Release (Common)
+ 64
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
265mg (30% RDI)
Standard Release (Common)
+ 65
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
265mg (30% RDI)
Standard Release (Common)
+ 66
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)
263mg (30% RDI)
Standard Release (Common)
+ 67
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
262mg (30% RDI)
Standard Release (Common)
+ 68
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
262mg (30% RDI)
Standard Release (Common)
+ 69
Cooked Oat Bran (Oat bran, cooked) 1 cup
250mg (29% RDI)
Standard Release (Common)
+ 70
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
248mg (28% RDI)
Standard Release (Common)
+ 71
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
238mg (27% RDI)
Standard Release (Common)
+ 72
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
236mg (27% RDI)
Standard Release (Common)
+ 73
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
236mg (27% RDI)
Standard Release (Common)
+ 74
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
226mg (26% RDI)
Standard Release (Common)
+ 75
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
219mg (25% RDI)
Standard Release (Common)
+ 76
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
216mg (25% RDI)
Standard Release (Common)
+ 77
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
215mg (25% RDI)
Standard Release (Common)
+ 78
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
212mg (24% RDI)
Standard Release (Common)
+ 79
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
210mg (24% RDI)
Standard Release (Common)
+ 80
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
207mg (24% RDI)
Standard Release (Common)
+ 81
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
203mg (23% RDI)
Standard Release (Common)
+ 82
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
202mg (23% RDI)
Standard Release (Common)
+ 83
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
197mg (22% RDI)
Standard Release (Common)
+ 84
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
196mg (22% RDI)
Standard Release (Common)
+ 85
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
194mg (22% RDI)
Standard Release (Common)
+ 86
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
192mg (22% RDI)
Standard Release (Common)
+ 87
Cooked Millet (Millet, cooked) 1 cup
188mg (21% RDI)
Standard Release (Common)
+ 88
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
186mg (21% RDI)
Standard Release (Common)
+ 89
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
185mg (21% RDI)
Standard Release (Common)
+ 90
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
184mg (21% RDI)
Standard Release (Common)
+ 91
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
183mg (21% RDI)
Standard Release (Common)
+ 92
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
181mg (21% RDI)
Standard Release (Common)
+ 93
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
179mg (20% RDI)
Standard Release (Common)
+ 94
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
179mg (20% RDI)
Standard Release (Common)
+ 95
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
178mg (20% RDI)
Standard Release (Common)
+ 96
Jackfruit (Jackfruit, raw) 1 cup, sliced
170mg (19% RDI)
Standard Release (Common)
+ 97
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
170mg (19% RDI)
Standard Release (Common)
+ 98
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
168mg (19% RDI)
Standard Release (Common)
+ 99
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
165mg (19% RDI)
Standard Release (Common)
+ 100
Raw Green Peas (Peas, green, raw) 1 cup
165mg (19% RDI)
Standard Release (Common)
+ 101
Cooked Bulgur (Bulgur, cooked) 1 cup
164mg (19% RDI)
Standard Release (Common)
+ 102
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
160mg (18% RDI)
Standard Release (Common)
+ 103
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
160mg (18% RDI)
Standard Release (Common)
+ 104
Chia Seeds (Seeds, chia seeds, dried) 1 oz
160mg (18% RDI)
Standard Release (Common)
+ 105
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
160mg (18% RDI)
Standard Release (Common)
+ 106
Couscous, cooked 1 cup, cooked
157mg (18% RDI)
Standard Release (Common)
+ 107
Quinoa, cooked 1 cup
154mg (18% RDI)
Standard Release (Common)
+ 108
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
152mg (17% RDI)
Standard Release (Common)
+ 109
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
151mg (17% RDI)
Standard Release (Common)
+ 110
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
151mg (17% RDI)
Standard Release (Common)
+ 111
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
151mg (17% RDI)
Standard Release (Common)
+ 112
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
150mg (17% RDI)
Standard Release (Common)
+ 113
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
150mg (17% RDI)
Standard Release (Common)
+ 114
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
149mg (17% RDI)
Standard Release (Common)
+ 115
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
145mg (17% RDI)
Standard Release (Common)
+ 116
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
145mg (17% RDI)
Standard Release (Common)
+ 117
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
145mg (17% RDI)
Standard Release (Common)
+ 118
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
144mg (16% RDI)
Standard Release (Common)
+ 119
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
143mg (16% RDI)
Standard Release (Common)
+ 120
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
142mg (16% RDI)
Standard Release (Common)
+ 121
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
140mg (16% RDI)
Standard Release (Common)
+ 122
Flax Seeds (Seeds, flaxseed) 1oz
140mg (16% RDI)
Standard Release (Common)
+ 123
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
139mg (16% RDI)
Standard Release (Common)
+ 124
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
135mg (15% RDI)
Standard Release (Common)
+ 125
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
135mg (15% RDI)
Standard Release (Common)
+ 126
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
134mg (15% RDI)
Standard Release (Common)
+ 127
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
133mg (15% RDI)
Standard Release (Common)
+ 128
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
130mg (15% RDI)
Standard Release (Common)
+ 129
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
129mg (15% RDI)
Standard Release (Common)
+ 130
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
128mg (15% RDI)
Standard Release (Common)
+ 131
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
127mg (14% RDI)
Standard Release (Common)
+ 132
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
124mg (14% RDI)
Standard Release (Common)
+ 133
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
120mg (14% RDI)
Standard Release (Common)
+ 134
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
120mg (14% RDI)
Standard Release (Common)
+ 135
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
118mg (14% RDI)
Standard Release (Common)
+ 136
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
115mg (13% RDI)
Standard Release (Common)
+ 137
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
114mg (13% RDI)
Standard Release (Common)
+ 138
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
113mg (13% RDI)
Standard Release (Common)
+ 139
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)
112mg (13% RDI)
Standard Release (Common)
+ 140
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)
112mg (13% RDI)
Standard Release (Common)
+ 141
Boiled Breadfruit Nuts (Seeds) (Seeds, breadfruit seeds, boiled) 1 oz
111mg (13% RDI)
Standard Release (Common)
+ 142
California Avocados (Avocados, raw, California) 1 cup, pureed
110mg (13% RDI)
Standard Release (Common)
+ 143
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
108mg (12% RDI)
Standard Release (Common)
+ 144
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
107mg (12% RDI)
Standard Release (Common)
+ 145
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
107mg (12% RDI)
Standard Release (Common)
+ 146
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
107mg (12% RDI)
Standard Release (Common)
+ 147
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
106mg (12% RDI)
Standard Release (Common)
+ 148
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
104mg (12% RDI)
Standard Release (Common)
+ 149
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
103mg (12% RDI)
Standard Release (Common)
+ 150
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
103mg (12% RDI)
Standard Release (Common)
+ 151
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
103mg (12% RDI)
Standard Release (Common)
+ 152
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
103mg (12% RDI)
Standard Release (Common)
+ 153
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
102mg (12% RDI)
Standard Release (Common)
+ 154
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
101mg (12% RDI)
Standard Release (Common)
+ 155
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
100mg (11% RDI)
Standard Release (Common)
+ 156
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
98mg (11% RDI)
Standard Release (Common)
+ 157
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
98mg (11% RDI)
Standard Release (Common)
+ 158
Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup
96mg (11% RDI)
Standard Release (Common)
+ 159
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
95mg (11% RDI)
Standard Release (Common)
+ 160
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
94mg (11% RDI)
Standard Release (Common)
+ 161
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
94mg (11% RDI)
Standard Release (Common)
+ 162
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
93mg (11% RDI)
Standard Release (Common)
+ 163
Hominy, canned, white 1 cup
92mg (11% RDI)
Standard Release (Common)
+ 164
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
90mg (10% RDI)
Standard Release (Common)
+ 165
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
88mg (10% RDI)
Standard Release (Common)
+ 166
Raw Okra (Okra, raw) 1 cup
87mg (10% RDI)
Standard Release (Common)
+ 167
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
86mg (10% RDI)
Standard Release (Common)
+ 168
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
85mg (10% RDI)
Standard Release (Common)
+ 169
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
83mg (9% RDI)
Standard Release (Common)
+ 170
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
82mg (9% RDI)
Standard Release (Common)
+ 171
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
81mg (9% RDI)
Standard Release (Common)
+ 172
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
78mg (9% RDI)
Standard Release (Common)
+ 173
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
78mg (9% RDI)
Standard Release (Common)
+ 174
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
77mg (9% RDI)
Standard Release (Common)
+ 175
Elderberries (Elderberries, raw) 1 cup
74mg (8% RDI)
Standard Release (Common)
+ 176
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
74mg (8% RDI)
Standard Release (Common)
+ 177
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
74mg (8% RDI)
Standard Release (Common)
+ 178
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
72mg (8% RDI)
Standard Release (Common)
+ 179
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
72mg (8% RDI)
Standard Release (Common)
+ 180
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
71mg (8% RDI)
Standard Release (Common)
+ 181
Dried Acorns (Nuts, acorns, dried) 1 oz
70mg (8% RDI)
Standard Release (Common)
+ 182
Raw Asparagus (Asparagus, raw) 1 cup
70mg (8% RDI)
Standard Release (Common)
+ 183
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
68mg (8% RDI)
Standard Release (Common)
+ 184
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
67mg (8% RDI)
Standard Release (Common)
+ 185
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
67mg (8% RDI)
Standard Release (Common)
+ 186
Laver Seaweed (Seaweed, laver, raw) 10 sheets
66mg (8% RDI)
Standard Release (Common)
+ 187
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
65mg (7% RDI)
Standard Release (Common)
+ 188
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
64mg (7% RDI)
Standard Release (Common)
+ 189
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
63mg (7% RDI)
Standard Release (Common)
+ 190
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
63mg (7% RDI)
Standard Release (Common)
+ 191
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
63mg (7% RDI)
Standard Release (Common)
+ 192
Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole
62mg (7% RDI)
Standard Release (Common)
+ 193
Goji berries, dried 5 tbsp
62mg (7% RDI)
Standard Release (Common)
+ 194
Tamari (Soy sauce made from soy (tamari)) 1 tbsp
62mg (7% RDI)
Standard Release (Common)
+ 195
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
62mg (7% RDI)
Standard Release (Common)
+ 196
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
62mg (7% RDI)
Standard Release (Common)
+ 197
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
61mg (7% RDI)
Standard Release (Common)
+ 198
Pecans (Nuts, pecans) 1 oz (19 halves)
61mg (7% RDI)
Standard Release (Common)
+ 199
Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup
61mg (7% RDI)
Standard Release (Common)
+ 200
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
60mg (7% RDI)
Standard Release (Common)