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 Zinc

200 results
Name
Zinc
Data source
+ 1
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
6.2mg (56% DV)
Standard Release (Common)
+ 2
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
5.8mg (53% DV)
Standard Release (Common)
+ 3
Canned Chili With Beans (Chili with beans, canned) 1 cup
5.1mg (47% DV)
Standard Release (Common)
+ 4
Uncooked Buckwheat (Buckwheat) 1 cup
4.1mg (37% DV)
Standard Release (Common)
+ 5
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
4.1mg (37% DV)
Standard Release (Common)
+ 6
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
4mg (36% DV)
Standard Release (Common)
+ 7
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
3.2mg (29% DV)
Standard Release (Common)
+ 8
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
3.2mg (29% DV)
Standard Release (Common)
+ 9
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
3.2mg (29% DV)
Standard Release (Common)
+ 10
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
2.9mg (27% DV)
Standard Release (Common)
+ 11
Raw Oat Bran (Oat bran, raw) 1 cup
2.9mg (27% DV)
Standard Release (Common)
+ 12
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
2.8mg (26% DV)
Standard Release (Common)
+ 13
Cooked Teff (Teff, cooked) 1 cup
2.8mg (25% DV)
Standard Release (Common)
+ 14
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
2.5mg (23% DV)
Standard Release (Common)
+ 15
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
2.5mg (23% DV)
Standard Release (Common)
+ 16
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
2.5mg (22% DV)
Standard Release (Common)
+ 17
Cooked Spelt (Spelt, cooked) 1 cup
2.4mg (22% DV)
Standard Release (Common)
+ 18
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
2.3mg (21% DV)
Standard Release (Common)
+ 19
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
2.3mg (21% DV)
Standard Release (Common)
+ 20
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
2.3mg (21% DV)
Standard Release (Common)
+ 21
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
2.2mg (20% DV)
Standard Release (Common)
+ 22
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
2.2mg (20% DV)
Standard Release (Common)
+ 23
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
2.2mg (20% DV)
Standard Release (Common)
+ 24
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
2.2mg (20% DV)
Standard Release (Common)
+ 25
Cooked Wild Rice (Wild rice, cooked) 1 cup
2.2mg (20% DV)
Standard Release (Common)
+ 26
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
2.2mg (20% DV)
Standard Release (Common)
+ 27
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
2.2mg (20% DV)
Standard Release (Common)
+ 28
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
2.2mg (20% DV)
Standard Release (Common)
+ 29
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
2.1mg (19% DV)
Standard Release (Common)
+ 30
Cooked Amaranth (Amaranth grain, cooked) 1 cup
2.1mg (19% DV)
Standard Release (Common)
+ 31
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
2.1mg (19% DV)
Standard Release (Common)
+ 32
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
2mg (18% DV)
Standard Release (Common)
+ 33
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 34
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 35
Quinoa, cooked 1 cup
2mg (18% DV)
Standard Release (Common)
+ 36
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 37
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 38
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 39
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 40
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
2mg (18% DV)
Standard Release (Common)
+ 41
Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces
1.9mg (18% DV)
Standard Release (Common)
+ 42
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
1.9mg (18% DV)
Standard Release (Common)
+ 43
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
1.9mg (17% DV)
Standard Release (Common)
+ 44
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
1.9mg (17% DV)
Standard Release (Common)
+ 45
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
1.9mg (17% DV)
Standard Release (Common)
+ 46
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
1.9mg (17% DV)
Standard Release (Common)
+ 47
Baked Beans (Beans, baked, home prepared) 1 cup
1.8mg (17% DV)
Standard Release (Common)
+ 48
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
1.8mg (17% DV)
Standard Release (Common)
+ 49
Raw Green Peas (Peas, green, raw) 1 cup
1.8mg (16% DV)
Standard Release (Common)
+ 50
Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup
1.8mg (16% DV)
Standard Release (Common)
+ 51
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
1.8mg (16% DV)
Standard Release (Common)
+ 52
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
1.8mg (16% DV)
Standard Release (Common)
+ 53
Hominy, canned, white 1 cup
1.7mg (16% DV)
Standard Release (Common)
+ 54
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
1.7mg (16% DV)
Standard Release (Common)
+ 55
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
1.7mg (15% DV)
Standard Release (Common)
+ 56
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
1.7mg (15% DV)
Standard Release (Common)
+ 57
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
1.7mg (15% DV)
Standard Release (Common)
+ 58
Palm Hearts (Canned) (Hearts of palm, canned) 1 cup
1.7mg (15% DV)
Standard Release (Common)
+ 59
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
1.7mg (15% DV)
Standard Release (Common)
+ 60
Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)
1.7mg (15% DV)
Standard Release (Common)
+ 61
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
1.6mg (15% DV)
Standard Release (Common)
+ 62
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
1.6mg (15% DV)
Standard Release (Common)
+ 63
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
1.6mg (15% DV)
Standard Release (Common)
+ 64
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
1.6mg (14% DV)
Standard Release (Common)
+ 65
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
1.6mg (14% DV)
Standard Release (Common)
+ 66
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
1.6mg (14% DV)
Standard Release (Common)
+ 67
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
1.6mg (14% DV)
Standard Release (Common)
+ 68
Cooked Millet (Millet, cooked) 1 cup
1.6mg (14% DV)
Standard Release (Common)
+ 69
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
1.6mg (14% DV)
Standard Release (Common)
+ 70
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
1.6mg (14% DV)
Standard Release (Common)
+ 71
California Avocados (Avocados, raw, California) 1 cup, pureed
1.6mg (14% DV)
Standard Release (Common)
+ 72
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
1.6mg (14% DV)
Standard Release (Common)
+ 73
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
1.5mg (14% DV)
Standard Release (Common)
+ 74
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
1.5mg (14% DV)
Standard Release (Common)
+ 75
SILK Very Vanilla, soymilk 1 cup
1.5mg (14% DV)
Standard Release (Common)
+ 76
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
1.5mg (14% DV)
Standard Release (Common)
+ 77
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
1.5mg (14% DV)
Standard Release (Common)
+ 78
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
1.5mg (14% DV)
Standard Release (Common)
+ 79
Raw Citronella (Lemon Grass) (Lemon grass (citronella), raw) 1 cup
1.5mg (14% DV)
Standard Release (Common)
+ 80
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
1.5mg (13% DV)
Standard Release (Common)
+ 81
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
1.4mg (13% DV)
Standard Release (Common)
+ 82
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
1.4mg (13% DV)
Standard Release (Common)
+ 83
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
1.4mg (13% DV)
Standard Release (Common)
+ 84
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
1.4mg (13% DV)
Standard Release (Common)
+ 85
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
1.4mg (13% DV)
Standard Release (Common)
+ 86
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
1.4mg (12% DV)
Standard Release (Common)
+ 87
Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces
1.4mg (12% DV)
Standard Release (Common)
+ 88
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
1.3mg (12% DV)
Standard Release (Common)
+ 89
Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup
1.3mg (12% DV)
Standard Release (Common)
+ 90
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
1.3mg (12% DV)
Standard Release (Common)
+ 91
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
1.3mg (12% DV)
Standard Release (Common)
+ 92
Chia Seeds (Seeds, chia seeds, dried) 1 oz
1.3mg (12% DV)
Standard Release (Common)
+ 93
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
1.3mg (12% DV)
Standard Release (Common)
+ 94
Pecans (Nuts, pecans) 1 oz (19 halves)
1.3mg (12% DV)
Standard Release (Common)
+ 95
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
1.3mg (12% DV)
Standard Release (Common)
+ 96
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
1.3mg (12% DV)
Standard Release (Common)
+ 97
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
1.3mg (11% DV)
Standard Release (Common)
+ 98
Raw Fava Beans (Beans, fava, in pod, raw) 1 cup
1.3mg (11% DV)
Standard Release (Common)
+ 99
Flax Seeds (Seeds, flaxseed) 1oz
1.2mg (11% DV)
Standard Release (Common)
+ 100
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
1.2mg (11% DV)
Standard Release (Common)
+ 101
Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup
1.2mg (11% DV)
Standard Release (Common)
+ 102
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
1.2mg (11% DV)
Standard Release (Common)
+ 103
Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass
1.2mg (11% DV)
Standard Release (Common)
+ 104
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
1.2mg (11% DV)
Standard Release (Common)
+ 105
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
1.2mg (11% DV)
Standard Release (Common)
+ 106
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
1.2mg (11% DV)
Standard Release (Common)
+ 107
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
1.2mg (11% DV)
Standard Release (Common)
+ 108
Cooked Oat Bran (Oat bran, cooked) 1 cup
1.2mg (11% DV)
Standard Release (Common)
+ 109
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
1.2mg (10% DV)
Standard Release (Common)
+ 110
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
1.2mg (10% DV)
Standard Release (Common)
+ 111
Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup
1.1mg (10% DV)
Standard Release (Common)
+ 112
Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup
1.1mg (10% DV)
Standard Release (Common)
+ 113
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
1mg (10% DV)
Standard Release (Common)
+ 114
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 115
Cooked Bulgur (Bulgur, cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 116
Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 117
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 118
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 119
Rowal (Rowal, raw) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 120
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 121
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
1mg (9% DV)
Standard Release (Common)
+ 122
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
1mg (9% DV)
Standard Release (Common)
+ 123
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
1mg (9% DV)
Standard Release (Common)
+ 124
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)
+ 125
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)
+ 126
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
0.9mg (9% DV)
Standard Release (Common)
+ 127
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
0.9mg (9% DV)
Standard Release (Common)
+ 128
Raw Peanuts (Peanuts, all types, raw) 1 oz
0.9mg (8% DV)
Standard Release (Common)
+ 129
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
0.9mg (8% DV)
Standard Release (Common)
+ 130
Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup
0.9mg (8% DV)
Standard Release (Common)
+ 131
SILK Coffee, soymilk 1 cup
0.9mg (8% DV)
Standard Release (Common)
+ 132
SILK Chai, soymilk 1 cup
0.9mg (8% DV)
Standard Release (Common)
+ 133
SILK Mocha, soymilk 1 cup
0.9mg (8% DV)
Standard Release (Common)
+ 134
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
0.9mg (8% DV)
Standard Release (Common)
+ 135
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
0.9mg (8% DV)
Standard Release (Common)
+ 136
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
0.9mg (8% DV)
Standard Release (Common)
+ 137
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
0.9mg (8% DV)
Standard Release (Common)
+ 138
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
0.9mg (8% DV)
Standard Release (Common)
+ 139
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
0.9mg (8% DV)
Standard Release (Common)
+ 140
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
0.9mg (8% DV)
Standard Release (Common)
+ 141
Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)
0.9mg (8% DV)
Standard Release (Common)
+ 142
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
0.8mg (8% DV)
Standard Release (Common)
+ 143
Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams
0.8mg (8% DV)
Standard Release (Common)
+ 144
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
0.8mg (8% DV)
Standard Release (Common)
+ 145
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
0.8mg (7% DV)
Standard Release (Common)
+ 146
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
0.8mg (7% DV)
Standard Release (Common)
+ 147
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
0.8mg (7% DV)
Standard Release (Common)
+ 148
Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced
0.8mg (7% DV)
Standard Release (Common)
+ 149
Raw Parsnips (Parsnips, raw) 1 cup slices
0.8mg (7% DV)
Standard Release (Common)
+ 150
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
0.8mg (7% DV)
Standard Release (Common)
+ 151
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
0.8mg (7% DV)
Standard Release (Common)
+ 152
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
0.8mg (7% DV)
Standard Release (Common)
+ 153
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)
0.8mg (7% DV)
Standard Release (Common)
+ 154
Blackberries (Blackberries, raw) 1 cup
0.8mg (7% DV)
Standard Release (Common)
+ 155
Raw Arrowroot (Arrowroot, raw) 1 cup, sliced
0.8mg (7% DV)
Standard Release (Common)
+ 156
Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)
0.7mg (7% DV)
Standard Release (Common)
+ 157
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
0.7mg (7% DV)
Standard Release (Common)
+ 158
Dried Japanese Chestnuts (Nuts, chestnuts, japanese, dried) 1 oz
0.7mg (7% DV)
Standard Release (Common)
+ 159
Raw Asparagus (Asparagus, raw) 1 cup
0.7mg (7% DV)
Standard Release (Common)
+ 160
Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)
0.7mg (7% DV)
Standard Release (Common)
+ 161
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
0.7mg (6% DV)
Standard Release (Common)
+ 162
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
0.7mg (6% DV)
Standard Release (Common)
+ 163
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
0.7mg (6% DV)
Standard Release (Common)
+ 164
Raw Cassava (Cassava, raw) 1 cup
0.7mg (6% DV)
Standard Release (Common)
+ 165
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
0.7mg (6% DV)
Standard Release (Common)
+ 166
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
0.7mg (6% DV)
Standard Release (Common)
+ 167
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)
+ 168
Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices
0.7mg (6% DV)
Standard Release (Common)
+ 169
Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup
0.7mg (6% DV)
Standard Release (Common)
+ 170
Durian (Durian, raw or frozen) 1 cup, chopped or diced
0.7mg (6% DV)
Standard Release (Common)
+ 171
Raw Yautia (Yautia (tannier), raw) 1 cup, sliced
0.7mg (6% DV)
Standard Release (Common)
+ 172
Raw Yellow Sweet Corn (Corn, sweet, yellow, raw) 1 cup
0.7mg (6% DV)
Standard Release (Common)
+ 173
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
0.7mg (6% DV)
Standard Release (Common)
+ 174
Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced
0.7mg (6% DV)
Standard Release (Common)
+ 175
Boiled Sweet Potatoes (Sweet potato, cooked, boiled, without skin) 1 cup, mashed
0.7mg (6% DV)
Standard Release (Common)
+ 176
Raw Jelly Ear (Tree Ear, Pepeao) (Jew's ear, (pepeao), raw) 1 cup slices
0.7mg (6% DV)
Standard Release (Common)
+ 177
Raw Parsley (Parsley, fresh) 1 cup chopped
0.6mg (6% DV)
Standard Release (Common)
+ 178
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
0.6mg (6% DV)
Standard Release (Common)
+ 179
Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium
0.6mg (6% DV)
Standard Release (Common)
+ 180
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
0.6mg (6% DV)
Standard Release (Common)
+ 181
Baked Potatoes (With Skin) (Potatoes, baked, flesh and skin, without salt) 1 potato medium
0.6mg (6% DV)
Standard Release (Common)
+ 182
Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced
0.6mg (6% DV)
Standard Release (Common)
+ 183
Pomegranates (Pomegranates, raw) 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 184
SILK Plus Fiber, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 185
SILK Plus for Bone Health, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 186
SILK Chocolate, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 187
Silk (Soy Milk) (SILK Plain, soymilk) 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 188
SILK Light Plain, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 189
SILK Light Vanilla, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 190
SILK Vanilla, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 191
SILK Plus Omega-3 DHA, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 192
SILK Light Chocolate, soymilk 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 193
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)
+ 194
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)
+ 195
Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup
0.6mg (6% DV)
Standard Release (Common)
+ 196
Cooked Beets (Beets, cooked, boiled, drained) 1 cup
0.6mg (5% DV)
Standard Release (Common)
+ 197
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
0.6mg (5% DV)
Standard Release (Common)
+ 198
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
0.6mg (5% DV)
Standard Release (Common)
+ 199
Pickled Beets (Beets, pickled, canned, solids and liquids) 1 cup slices
0.6mg (5% DV)
Standard Release (Common)
+ 200
Dried Coconut (Toasted) (Nuts, coconut meat, dried (desiccated), toasted) 1 oz
0.6mg (5% DV)
Standard Release (Common)