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

200 results
Name
Zinc
Data source
+ 1
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
2.1mg (19% DV)
Standard Release (Common)
+ 2
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
1.9mg (18% DV)
Standard Release (Common)
+ 3
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
1.9mg (17% DV)
Standard Release (Common)
+ 4
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
1.9mg (17% DV)
Standard Release (Common)
+ 5
Raw Green Peas (Peas, green, raw) 1 cup
1.8mg (16% DV)
Standard Release (Common)
+ 6
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
1.7mg (15% DV)
Standard Release (Common)
+ 7
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
1.7mg (15% DV)
Standard Release (Common)
+ 8
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
1.6mg (15% DV)
Standard Release (Common)
+ 9
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
1.6mg (14% DV)
Standard Release (Common)
+ 10
California Avocados (Avocados, raw, California) 1 cup, pureed
1.6mg (14% DV)
Standard Release (Common)
+ 11
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
1.5mg (14% DV)
Standard Release (Common)
+ 12
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
1.4mg (12% DV)
Standard Release (Common)
+ 13
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
1.4mg (12% DV)
Standard Release (Common)
+ 14
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
1.3mg (12% DV)
Standard Release (Common)
+ 15
Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup
1.3mg (12% DV)
Standard Release (Common)
+ 16
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
1.3mg (12% DV)
Standard Release (Common)
+ 17
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
1.3mg (11% DV)
Standard Release (Common)
+ 18
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
1.2mg (11% DV)
Standard Release (Common)
+ 19
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
1.2mg (11% DV)
Standard Release (Common)
+ 20
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
1.2mg (11% DV)
Standard Release (Common)
+ 21
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
1.1mg (10% DV)
Standard Release (Common)
+ 22
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
1.1mg (10% DV)
Standard Release (Common)
+ 23
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 24
Rowal (Rowal, raw) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 25
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 26
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 27
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
1mg (9% DV)
Standard Release (Common)
+ 28
Raw Cremini Mushrooms (Exposed To Sunlight) (Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw) 1 cup whole
1mg (9% DV)
Standard Release (Common)
+ 29
Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)
1mg (9% DV)
Standard Release (Common)
+ 30
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
0.9mg (9% DV)
Standard Release (Common)
+ 31
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
0.9mg (8% DV)
Standard Release (Common)
+ 32
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
0.9mg (8% DV)
Standard Release (Common)
+ 33
Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)
0.9mg (8% DV)
Standard Release (Common)
+ 34
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
0.8mg (8% DV)
Standard Release (Common)
+ 35
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
0.8mg (7% DV)
Standard Release (Common)
+ 36
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
0.8mg (7% DV)
Standard Release (Common)
+ 37
Raw Parsnips (Parsnips, raw) 1 cup slices
0.8mg (7% DV)
Standard Release (Common)
+ 38
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
0.8mg (7% DV)
Standard Release (Common)
+ 39
Blackberries (Blackberries, raw) 1 cup
0.8mg (7% DV)
Standard Release (Common)
+ 40
Raw Arrowroot (Arrowroot, raw) 1 cup, sliced
0.8mg (7% DV)
Standard Release (Common)
+ 41
Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)
0.7mg (7% DV)
Standard Release (Common)
+ 42
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
0.7mg (7% DV)
Standard Release (Common)
+ 43
Raw Asparagus (Asparagus, raw) 1 cup
0.7mg (7% DV)
Standard Release (Common)
+ 44
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
0.7mg (7% DV)
Standard Release (Common)
+ 45
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
0.7mg (6% DV)
Standard Release (Common)
+ 46
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
0.7mg (6% DV)
Standard Release (Common)
+ 47
Raw Cassava (Cassava, raw) 1 cup
0.7mg (6% DV)
Standard Release (Common)
+ 48
Baked Red Potatoes (Potatoes, red, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
0.7mg (6% DV)
Standard Release (Common)
+ 49
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
0.7mg (6% DV)
Standard Release (Common)
+ 50
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
0.7mg (6% DV)
Standard Release (Common)
+ 51
Durian (Durian, raw or frozen) 1 cup, chopped or diced
0.7mg (6% DV)
Standard Release (Common)
+ 52
Raw Yautia (Yautia (tannier), raw) 1 cup, sliced
0.7mg (6% DV)
Standard Release (Common)
+ 53
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
0.7mg (6% DV)
Standard Release (Common)
+ 54
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
0.7mg (6% DV)
Standard Release (Common)
+ 55
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
0.7mg (6% DV)
Standard Release (Common)
+ 56
Raw Jelly Ear (Tree Ear, Pepeao) (Jew's ear, (pepeao), raw) 1 cup slices
0.7mg (6% DV)
Standard Release (Common)
+ 57
Raw Parsley (Parsley, fresh) 1 cup chopped
0.6mg (6% DV)
Standard Release (Common)
+ 58
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
0.6mg (6% DV)
Standard Release (Common)
+ 59
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
0.6mg (6% DV)
Standard Release (Common)
+ 60
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
0.6mg (6% DV)
Standard Release (Common)
+ 61
Pomegranates (Pomegranates, raw) 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 62
Baked Potatoes with Skin (Peel) (Potatoes, white, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia)
0.6mg (6% DV)
Standard Release (Common)
+ 63
Baked Russet Potatoes (Potatoes, Russet, flesh and skin, baked) 1 potato medium (2-1/4 inch to 3-1/4 inch dia.)
0.6mg (6% DV)
Standard Release (Common)
+ 64
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 65
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
0.6mg (5% DV)
Standard Release (Common)
+ 66
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
0.6mg (5% DV)
Standard Release (Common)
+ 67
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
0.6mg (5% DV)
Standard Release (Common)
+ 68
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
0.6mg (5% DV)
Standard Release (Common)
+ 69
Raw Okra (Okra, raw) 1 cup
0.6mg (5% DV)
Standard Release (Common)
+ 70
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
0.6mg (5% DV)
Standard Release (Common)
+ 71
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
0.6mg (5% DV)
Standard Release (Common)
+ 72
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
0.6mg (5% DV)
Standard Release (Common)
+ 73
Cooked Bamboo Shoots (Boiled, Drained) (Bamboo shoots, cooked, boiled, drained, without salt) 1 cup (1/2 inch slices)
0.6mg (5% DV)
Standard Release (Common)
+ 74
Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed
0.6mg (5% DV)
Standard Release (Common)
+ 75
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
0.6mg (5% DV)
Standard Release (Common)
+ 76
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)
0.6mg (5% DV)
Standard Release (Common)
+ 77
Canned Prune Juice (Prune juice, canned) 1 cup
0.5mg (5% DV)
Standard Release (Common)
+ 78
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
0.5mg (5% DV)
Standard Release (Common)
+ 79
Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced
0.5mg (5% DV)
Standard Release (Common)
+ 80
Raspberries (Raspberries, raw) 1 cup
0.5mg (5% DV)
Standard Release (Common)
+ 81
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
0.5mg (5% DV)
Standard Release (Common)
+ 82
Raw Celeriac (Celeriac, raw) 1 cup
0.5mg (5% DV)
Standard Release (Common)
+ 83
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
0.5mg (5% DV)
Standard Release (Common)
+ 84
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
0.5mg (5% DV)
Standard Release (Common)
+ 85
Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
0.5mg (5% DV)
Standard Release (Common)
+ 86
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)
0.5mg (4% DV)
Standard Release (Common)
+ 87
Raw Beets (Beets, raw) 1 cup
0.5mg (4% DV)
Standard Release (Common)
+ 88
Cooked Burdock Root (Boiled, Drained) (Burdock root, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
0.5mg (4% DV)
Standard Release (Common)
+ 89
Cooked Hawaiin Mountain Yam (Steamed) (Mountain yam, hawaii, cooked, steamed, without salt) 1 cup, cubes
0.5mg (4% DV)
Standard Release (Common)
+ 90
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
0.5mg (4% DV)
Standard Release (Common)
+ 91
Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
0.5mg (4% DV)
Standard Release (Common)
+ 92
Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced
0.5mg (4% DV)
Standard Release (Common)
+ 93
Baked Potato (No Skin) (Potatoes, baked, flesh, without salt) 1 potato (2-1/3 inch x 4-3/4 inch)
0.5mg (4% DV)
Standard Release (Common)
+ 94
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
0.5mg (4% DV)
Standard Release (Common)
+ 95
Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices
0.5mg (4% DV)
Standard Release (Common)
+ 96
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
0.5mg (4% DV)
Standard Release (Common)
+ 97
Cooked Onions (Boiled, Drained) (Onions, cooked, boiled, drained, without salt) 1 cup
0.4mg (4% DV)
Standard Release (Common)
+ 98
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
0.4mg (4% DV)
Standard Release (Common)
+ 99
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
0.4mg (4% DV)
Standard Release (Common)
+ 100
Raw Vinespinach (Vinespinach, (basella), raw) 100 grams
0.4mg (4% DV)
Standard Release (Common)
+ 101
Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup
0.4mg (4% DV)
Standard Release (Common)
+ 102
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
0.4mg (4% DV)
Standard Release (Common)
+ 103
Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup
0.4mg (4% DV)
Standard Release (Common)
+ 104
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
0.4mg (4% DV)
Standard Release (Common)
+ 105
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
0.4mg (4% DV)
Standard Release (Common)
+ 106
Boiled Potatoes (Potatoes, boiled, cooked in skin, flesh, without salt) 1 potato (2-1/2 inch dia, sphere)
0.4mg (4% DV)
Standard Release (Common)
+ 107
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
0.4mg (4% DV)
Standard Release (Common)
+ 108
Raw Sweet Potatoes (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 1 cup, cubes
0.4mg (4% DV)
Standard Release (Common)
+ 109
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
0.4mg (4% DV)
Standard Release (Common)
+ 110
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
0.4mg (4% DV)
Standard Release (Common)
+ 111
Endive (Endive, raw) 1 cup
0.4mg (4% DV)
Standard Release (Common)
+ 112
Dried Jujube (Jujube, Chinese, fresh, dried) 100 grams
0.4mg (4% DV)
Standard Release (Common)
+ 113
Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped
0.4mg (4% DV)
Standard Release (Common)
+ 114
Raw Chantarelle Mushrooms (Mushrooms, Chanterelle, raw) 1 cup
0.4mg (3% DV)
Standard Release (Common)
+ 115
Guavas (Guavas, common, raw) 1 cup
0.4mg (3% DV)
Standard Release (Common)
+ 116
Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup
0.4mg (3% DV)
Standard Release (Common)
+ 117
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
0.4mg (3% DV)
Standard Release (Common)
+ 118
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
0.4mg (3% DV)
Standard Release (Common)
+ 119
Raw Broccoli (Broccoli, raw) 1 cup chopped
0.4mg (3% DV)
Standard Release (Common)
+ 120
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
0.4mg (3% DV)
Standard Release (Common)
+ 121
Kanpyo (Kanpyo, (dried gourd strips)) 1 strip
0.4mg (3% DV)
Standard Release (Common)
+ 122
Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced
0.4mg (3% DV)
Standard Release (Common)
+ 123
Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)
0.4mg (3% DV)
Standard Release (Common)
+ 124
Raw White Button Mushrooms (Mushrooms, white, raw) 1 cup, pieces or slices
0.4mg (3% DV)
Standard Release (Common)
+ 125
Raw White Button Mushrooms (Exposed To Sunlight) (Mushroom, white, exposed to ultraviolet light, raw) 1 cup pieces or slices
0.4mg (3% DV)
Standard Release (Common)
+ 126
Raw Chrysanthemum Leaves (Chrysanthemum leaves, raw) 1 cup, chopped
0.4mg (3% DV)
Standard Release (Common)
+ 127
Cooked Taro (Taro, cooked, without salt) 1 cup, sliced
0.4mg (3% DV)
Standard Release (Common)
+ 128
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
0.4mg (3% DV)
Standard Release (Common)
+ 129
Abiyuch (Abiyuch, raw) 1/2 cup
0.4mg (3% DV)
Standard Release (Common)
+ 130
Raw Turnips (Turnips, raw) 1 cup, cubes
0.4mg (3% DV)
Standard Release (Common)
+ 131
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
0.4mg (3% DV)
Standard Release (Common)
+ 132
Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup
0.4mg (3% DV)
Standard Release (Common)
+ 133
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
0.3mg (3% DV)
Standard Release (Common)
+ 134
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 135
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
0.3mg (3% DV)
Standard Release (Common)
+ 136
Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 137
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
0.3mg (3% DV)
Standard Release (Common)
+ 138
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
0.3mg (3% DV)
Standard Release (Common)
+ 139
Kimchi (Cabbage, kimchi) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 140
Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces
0.3mg (3% DV)
Standard Release (Common)
+ 141
Raw Sweet White Corn (Corn, sweet, white, raw) 1 ear, small (5-1/2 inch to 6-1/2 inch long)
0.3mg (3% DV)
Standard Release (Common)
+ 142
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
0.3mg (3% DV)
Standard Release (Common)
+ 143
Raw Radishes (Radishes, raw) 1 cup slices
0.3mg (3% DV)
Standard Release (Common)
+ 144
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 145
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
0.3mg (3% DV)
Standard Release (Common)
+ 146
Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)
0.3mg (3% DV)
Standard Release (Common)
+ 147
Raw Sweet Yellow Peppers (Peppers, sweet, yellow, raw) 1 pepper, large (3-3/4 inch long, 3 inch dia)
0.3mg (3% DV)
Standard Release (Common)
+ 148
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 149
Cooked Nopales (Nopales, cooked, without salt) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 150
Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices
0.3mg (3% DV)
Standard Release (Common)
+ 151
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 152
Cooked Celeriac (Boiled, Drained) (Celeriac, cooked, boiled, drained, without salt) 1 cup pieces
0.3mg (3% DV)
Standard Release (Common)
+ 153
Apricots (Apricots, raw) 1 cup, halves
0.3mg (3% DV)
Standard Release (Common)
+ 154
Raw Banana Peppers (Pepper, banana, raw) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 155
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
0.3mg (3% DV)
Standard Release (Common)
+ 156
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
0.3mg (3% DV)
Standard Release (Common)
+ 157
Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped
0.3mg (3% DV)
Standard Release (Common)
+ 158
Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 159
European Black Currants (Currants, european black, raw) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 160
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
0.3mg (3% DV)
Standard Release (Common)
+ 161
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
0.3mg (3% DV)
Standard Release (Common)
+ 162
Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)
0.3mg (3% DV)
Standard Release (Common)
+ 163
Melon Balls (Melon balls, frozen) 1 cup, unthawed
0.3mg (3% DV)
Standard Release (Common)
+ 164
Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped
0.3mg (3% DV)
Standard Release (Common)
+ 165
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
0.3mg (3% DV)
Standard Release (Common)
+ 166
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
0.3mg (3% DV)
Standard Release (Common)
+ 167
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
0.3mg (3% DV)
Standard Release (Common)
+ 168
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
0.3mg (3% DV)
Standard Release (Common)
+ 169
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
0.3mg (3% DV)
Standard Release (Common)
+ 170
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
0.3mg (3% DV)
Standard Release (Common)
+ 171
Dried Shiitake Mushrooms (Mushrooms, shiitake, dried) 1 mushroom
0.3mg (3% DV)
Standard Release (Common)
+ 172
Laver Seaweed (Seaweed, laver, raw) 10 sheets
0.3mg (2% DV)
Standard Release (Common)
+ 173
Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped
0.3mg (2% DV)
Standard Release (Common)
+ 174
Cooked Yam (Boiled, Drained) (Yam, cooked, boiled, drained, or baked, without salt) 1 cup, cubes
0.3mg (2% DV)
Standard Release (Common)
+ 175
Raw Onions (Onions, raw) 1 cup, chopped
0.3mg (2% DV)
Standard Release (Common)
+ 176
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
0.3mg (2% DV)
Standard Release (Common)
+ 177
Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup
0.3mg (2% DV)
Standard Release (Common)
+ 178
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
0.3mg (2% DV)
Standard Release (Common)
+ 179
Breadfruit (Breadfruit, raw) 1 cup
0.3mg (2% DV)
Standard Release (Common)
+ 180
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
0.3mg (2% DV)
Standard Release (Common)
+ 181
Red And White Currants (Currants, red and white, raw) 1 cup
0.3mg (2% DV)
Standard Release (Common)
+ 182
Cherimoya (Cherimoya, raw) 1 cup, pieces
0.3mg (2% DV)
Standard Release (Common)
+ 183
Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped
0.3mg (2% DV)
Standard Release (Common)
+ 184
Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes
0.3mg (2% DV)
Standard Release (Common)
+ 185
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
0.3mg (2% DV)
Standard Release (Common)
+ 186
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
0.3mg (2% DV)
Standard Release (Common)
+ 187
Radicchio (Radicchio, raw) 1 cup, shredded
0.2mg (2% DV)
Standard Release (Common)
+ 188
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
0.2mg (2% DV)
Standard Release (Common)
+ 189
Nectarines (Nectarines, raw) 1 cup slices
0.2mg (2% DV)
Standard Release (Common)
+ 190
Sapodilla (Sapodilla, raw) 1 cup, pulp
0.2mg (2% DV)
Standard Release (Common)
+ 191
Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper
0.2mg (2% DV)
Standard Release (Common)
+ 192
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
0.2mg (2% DV)
Standard Release (Common)
+ 193
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
0.2mg (2% DV)
Standard Release (Common)
+ 194
Raw Taro (Taro, raw) 1 cup, sliced
0.2mg (2% DV)
Standard Release (Common)
+ 195
Blueberries (Blueberries, raw) 1 cup
0.2mg (2% DV)
Standard Release (Common)
+ 196
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
0.2mg (2% DV)
Standard Release (Common)
+ 197
Strawberries (Strawberries, raw) 1 cup, sliced
0.2mg (2% DV)
Standard Release (Common)
+ 198
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
0.2mg (2% DV)
Standard Release (Common)
+ 199
Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped
0.2mg (2% DV)
Standard Release (Common)
+ 200
Soursop (Soursop, raw) 1 cup, pulp
0.2mg (2% DV)
Standard Release (Common)