Nutrient Ratio Tool
Rank foods high in one nutrient, and low in another nutrient.
instructions

Ratio Tool Settings

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Foods Highest in Omega 3s and Lowest in Omega 6s

200 results
Name
Omega 3s
Omega 6s
Ratio
Data source
1
Beverages, tea, black, brewed, prepared with tap water, decaffeinated 1 fl oz
0.001g (0% AI)
0g (0% AI)
Infinity
Standard Release (Common)
2
Beverages, tea, black, brewed, prepared with distilled water 1 fl oz
0.001g (0% AI)
0g (0% AI)
Infinity
Standard Release (Common)
3
Fresh Spearmint (Spearmint, fresh) 2 leaves
0.001g (0% AI)
0g (0% AI)
Infinity
Standard Release (Common)
4
Black Tea (Brewed) (Beverages, tea, black, brewed, prepared with tap water) 1 fl oz
0.001g (0% AI)
0g (0% AI)
Infinity
Standard Release (Common)
5
Beverages, tea, instant, unsweetened, powder 1 serving 1 tsp
0.001g (0% AI)
0g (0% AI)
Infinity
Standard Release (Common)
6
Raw Squid (Mollusks, squid, mixed species, raw) 1 oz, boneless
0.14g (9% AI)
0.001g (0% AI)
140
Standard Release (Common)
7
Fish Roe (Fish, roe, mixed species, raw) 1 tbsp
0.34g (21% AI)
0.004g (0% AI)
85
Standard Release (Common)
8
Cooked Fish Roe (Fish, roe, mixed species, cooked, dry heat) 1 oz
0.884g (55% AI)
0.011g (0% AI)
80.36
Standard Release (Common)
9
Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz
0.323g (20% AI)
0.005g (0% AI)
64.6
Standard Release (Common)
10
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
0.414g (26% AI)
0.007g (0% AI)
59.14
Standard Release (Common)
11
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
1.199g (75% AI)
0.024g (0% AI)
49.96
Standard Release (Common)
12
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
1.199g (75% AI)
0.024g (0% AI)
49.96
Standard Release (Common)
13
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
0.485g (30% AI)
0.01g (0% AI)
48.5
Standard Release (Common)
14
Cooked Alaskan Pollock (Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
0.322g (20% AI)
0.007g (0% AI)
46
Standard Release (Common)
15
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
0.769g (48% AI)
0.019g (0% AI)
40.47
Standard Release (Common)
16
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
0.445g (28% AI)
0.014g (0% AI)
31.79
Standard Release (Common)
17
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
0.868g (54% AI)
0.031g (0% AI)
28
Standard Release (Common)
18
Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet
0.385g (24% AI)
0.014g (0% AI)
27.5
Standard Release (Common)
19
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
1.103g (69% AI)
0.045g (0% AI)
24.51
Standard Release (Common)
20
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
2.829g (177% AI)
0.116g (1% AI)
24.39
Standard Release (Common)
21
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
0.702g (44% AI)
0.031g (0% AI)
22.65
Standard Release (Common)
22
Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz
1.204g (75% AI)
0.054g (0% AI)
22.3
Standard Release (Common)
23
Salmon Oil (Fish oil, salmon) 1 tbsp
4.657g (291% AI)
0.21g (1% AI)
22.18
Standard Release (Common)
24
Raw Pacific Oysters (Mollusks, oyster, Pacific, raw) 1 medium
0.354g (22% AI)
0.016g (0% AI)
22.13
Standard Release (Common)
25
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
0.595g (37% AI)
0.027g (0% AI)
22.04
Standard Release (Common)
26
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
1.572g (98% AI)
0.072g (0% AI)
21.83
Standard Release (Common)
27
Cod Liver Oil (Fish oil, cod liver) 1 tsp
0.846g (53% AI)
0.042g (0% AI)
20.14
Standard Release (Common)
28
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
1.8g (113% AI)
0.095g (1% AI)
18.95
Standard Release (Common)
29
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
0.277g (17% AI)
0.015g (0% AI)
18.47
Standard Release (Common)
30
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
0.293g (18% AI)
0.017g (0% AI)
17.24
Standard Release (Common)
31
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
0.748g (47% AI)
0.047g (0% AI)
15.91
Standard Release (Common)
32
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
0.775g (48% AI)
0.049g (0% AI)
15.82
Standard Release (Common)
33
Raw Anchovies (Fish, anchovy, european, raw) 3 oz
1.256g (79% AI)
0.082g (0% AI)
15.32
Standard Release (Common)
34
Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz
0.913g (57% AI)
0.06g (0% AI)
15.22
Standard Release (Common)
35
Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz
1.048g (66% AI)
0.072g (0% AI)
14.56
Standard Release (Common)
36
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
0.603g (38% AI)
0.043g (0% AI)
14.02
Standard Release (Common)
37
Raw Eastern Oysters (Mollusks, oyster, eastern, farmed, raw) 3 oz
0.332g (21% AI)
0.024g (0% AI)
13.83
Standard Release (Common)
38
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
0.583g (36% AI)
0.043g (0% AI)
13.56
Standard Release (Common)
39
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
0.554g (35% AI)
0.041g (0% AI)
13.51
Standard Release (Common)
40
Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz
1.038g (65% AI)
0.078g (0% AI)
13.31
Standard Release (Common)
41
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
2.982g (186% AI)
0.239g (1% AI)
12.48
Standard Release (Common)
42
Menhaden Oil (Fish oil, menhaden) 1 tbsp
3.624g (227% AI)
0.293g (2% AI)
12.37
Standard Release (Common)
43
Kippered Herring (Fish, herring, Atlantic, kippered) 1 fillet, small (2-3/8 inch x 1-3/8 inch x 1/4 inch)
0.445g (28% AI)
0.036g (0% AI)
12.36
Standard Release (Common)
44
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
0.33g (21% AI)
0.027g (0% AI)
12.22
Standard Release (Common)
45
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
0.907g (57% AI)
0.075g (0% AI)
12.09
Standard Release (Common)
46
Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz
1.104g (69% AI)
0.093g (1% AI)
11.87
Standard Release (Common)
47
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
2.812g (176% AI)
0.245g (1% AI)
11.48
Standard Release (Common)
48
Sardine Oil (Fish oil, sardine) 1 tbsp
3.096g (194% AI)
0.274g (2% AI)
11.3
Standard Release (Common)
49
Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz
1.249g (78% AI)
0.114g (1% AI)
10.96
Standard Release (Common)
50
Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz
1.212g (76% AI)
0.115g (1% AI)
10.54
Standard Release (Common)
51
Cooked Eastern Oysters (Farmed) (Mollusks, oyster, eastern, farmed, cooked, dry heat) 3 oz
0.374g (23% AI)
0.037g (0% AI)
10.11
Standard Release (Common)
52
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
3.754g (235% AI)
0.374g (2% AI)
10.04
Standard Release (Common)
53
Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz
1.465g (92% AI)
0.146g (1% AI)
10.03
Standard Release (Common)
54
Cooked Wild Eastern Oysters (Mollusks, oyster, eastern, wild, cooked, moist heat) 6 medium
0.341g (21% AI)
0.034g (0% AI)
10.03
Standard Release (Common)
55
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
1.33g (83% AI)
0.133g (1% AI)
10
Standard Release (Common)
56
Herring Oil (Fish oil, herring) 1 tbsp
1.509g (94% AI)
0.156g (1% AI)
9.67
Standard Release (Common)
57
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
3.377g (211% AI)
0.354g (2% AI)
9.54
Standard Release (Common)
58
Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz
1.703g (106% AI)
0.179g (1% AI)
9.51
Standard Release (Common)
59
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
2.225g (139% AI)
0.25g (1% AI)
8.9
Standard Release (Common)
60
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
0.36g (23% AI)
0.043g (0% AI)
8.37
Standard Release (Common)
61
Cooked Eastern Oysters (Wild) (Mollusks, oyster, eastern, wild, cooked, dry heat) 3 oz
0.425g (27% AI)
0.054g (0% AI)
7.87
Standard Release (Common)
62
Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet
0.536g (34% AI)
0.069g (0% AI)
7.77
Standard Release (Common)
63
Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz
0.523g (33% AI)
0.069g (0% AI)
7.58
Standard Release (Common)
64
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
0.144g (9% AI)
0.019g (0% AI)
7.58
Standard Release (Common)
65
Dried Spearmint (Spearmint, dried) 1 tsp
0.014g (1% AI)
0.002g (0% AI)
7
Standard Release (Common)
66
Pickled Herring (Fish, herring, Atlantic, pickled) 1 oz, boneless
0.417g (26% AI)
0.06g (0% AI)
6.95
Standard Release (Common)
67
Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving
0.171g (11% AI)
0.026g (0% AI)
6.58
Standard Release (Common)
68
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
2.836g (177% AI)
0.442g (3% AI)
6.42
Standard Release (Common)
69
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
0.869g (54% AI)
0.136g (1% AI)
6.39
Standard Release (Common)
70
Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped
0.076g (5% AI)
0.012g (0% AI)
6.33
Standard Release (Common)
71
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
0.424g (27% AI)
0.07g (0% AI)
6.06
Standard Release (Common)
72
Canned Anchovies (Fish, anchovy, european, canned in oil, drained solids) 5 anchovies
0.419g (26% AI)
0.072g (0% AI)
5.82
Standard Release (Common)
73
Cherimoya (Cherimoya, raw) 1 cup, pieces
0.254g (16% AI)
0.045g (0% AI)
5.64
Standard Release (Common)
74
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
0.166g (10% AI)
0.031g (0% AI)
5.35
Standard Release (Common)
75
Raw New Zealand Spinach (New Zealand spinach, raw) 1 cup, chopped
0.037g (2% AI)
0.007g (0% AI)
5.29
Standard Release (Common)
76
Raw Whitefish (Fish, whitefish, mixed species, raw) 3 oz
1.208g (76% AI)
0.231g (1% AI)
5.23
Standard Release (Common)
77
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
1.548g (97% AI)
0.297g (2% AI)
5.21
Standard Release (Common)
78
Jackfruit (Jackfruit, raw) 1 cup, sliced
0.13g (8% AI)
0.025g (0% AI)
5.2
Standard Release (Common)
79
Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped
0.077g (5% AI)
0.015g (0% AI)
5.13
Standard Release (Common)
80
Raw Spinach (Spinach, raw) 1 cup
0.041g (3% AI)
0.008g (0% AI)
5.13
Standard Release (Common)
81
Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped
0.101g (6% AI)
0.02g (0% AI)
5.05
Standard Release (Common)
82
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
1.618g (101% AI)
0.323g (2% AI)
5.01
Standard Release (Common)
83
Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz
0.362g (23% AI)
0.074g (0% AI)
4.89
Standard Release (Common)
84
Dried Tarragon (Spices, tarragon, dried) 1 tsp, leaves
0.018g (1% AI)
0.004g (0% AI)
4.5
Standard Release (Common)
85
Papaya (Papayas, raw) 1 cup 1 inch pieces
0.068g (4% AI)
0.016g (0% AI)
4.25
Standard Release (Common)
86
Fresh Thyme (Thyme, fresh) 1 tsp
0.004g (0% AI)
0.001g (0% AI)
4
Standard Release (Common)
87
Fresh Basil (Basil, fresh) 5 leaves
0.008g (1% AI)
0.002g (0% AI)
4
Standard Release (Common)
88
Flax Seeds (Seeds, flaxseed) 1oz
6.479g (405% AI)
1.676g (10% AI)
3.87
Standard Release (Common)
89
Flaxseed Oil (Oil, flaxseed, cold pressed) 1 tbsp
7.269g (454% AI)
1.944g (11% AI)
3.74
Standard Release (Common)
90
Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes
0.05g (3% AI)
0.014g (0% AI)
3.57
Standard Release (Common)
91
Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head
0.096g (6% AI)
0.027g (0% AI)
3.56
Standard Release (Common)
92
Raw Green Cauliflower (Cauliflower, green, raw) 1 cup
0.067g (4% AI)
0.019g (0% AI)
3.53
Standard Release (Common)
93
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
3.939g (246% AI)
1.132g (7% AI)
3.48
Standard Release (Common)
94
Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz
1.025g (64% AI)
0.297g (2% AI)
3.45
Standard Release (Common)
95
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
1.413g (88% AI)
0.412g (2% AI)
3.43
Standard Release (Common)
96
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
2.174g (136% AI)
0.634g (4% AI)
3.43
Standard Release (Common)
97
Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup
0.227g (14% AI)
0.067g (0% AI)
3.39
Standard Release (Common)
98
Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams
0.271g (17% AI)
0.08g (0% AI)
3.39
Standard Release (Common)
99
Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup
0.207g (13% AI)
0.062g (0% AI)
3.34
Standard Release (Common)
100
Raw Turnips (Turnips, raw) 1 cup, cubes
0.052g (3% AI)
0.016g (0% AI)
3.25
Standard Release (Common)
101
Chia Seeds (Seeds, chia seeds, dried) 1 oz
5.064g (317% AI)
1.657g (10% AI)
3.06
Standard Release (Common)
102
Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz
2.131g (133% AI)
0.765g (5% AI)
2.79
Standard Release (Common)
103
Dried Marjoram (Spices, marjoram, dried) 1 tsp
0.019g (1% AI)
0.007g (0% AI)
2.71
Standard Release (Common)
104
Mangos (Mangos, raw) 1 cup pieces
0.084g (5% AI)
0.031g (0% AI)
2.71
Standard Release (Common)
105
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
0.161g (10% AI)
0.061g (0% AI)
2.64
Standard Release (Common)
106
UNCLE SAM CEREAL (Cereals ready-to-eat, UNCLE SAM CEREAL) 3/4 cup (1 nlea serving)
2.366g (148% AI)
0.927g (5% AI)
2.55
Standard Release (Common)
107
Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded
0.037g (2% AI)
0.015g (0% AI)
2.47
Standard Release (Common)
108
Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped
0.046g (3% AI)
0.019g (0% AI)
2.42
Standard Release (Common)
109
Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded
0.053g (3% AI)
0.022g (0% AI)
2.41
Standard Release (Common)
110
Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded
0.021g (1% AI)
0.009g (0% AI)
2.33
Standard Release (Common)
111
Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped
0.186g (12% AI)
0.08g (0% AI)
2.32
Standard Release (Common)
112
Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped
0.092g (6% AI)
0.04g (0% AI)
2.3
Standard Release (Common)
113
Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded
0.023g (1% AI)
0.01g (0% AI)
2.3
Standard Release (Common)
114
Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped
0.046g (3% AI)
0.02g (0% AI)
2.3
Standard Release (Common)
115
Ground Sage (Spices, sage, ground) 1 tsp
0.009g (1% AI)
0.004g (0% AI)
2.25
Standard Release (Common)
116
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
0.881g (55% AI)
0.399g (2% AI)
2.21
Standard Release (Common)
117
Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup
0.27g (17% AI)
0.123g (1% AI)
2.2
Standard Release (Common)
118
Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup
0.087g (5% AI)
0.04g (0% AI)
2.17
Standard Release (Common)
119
Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped
0.076g (5% AI)
0.037g (0% AI)
2.05
Standard Release (Common)
120
Beverages, tea, instant, lemon, with added ascorbic acid 1 serving (3 heaping tsp)
0.014g (1% AI)
0.007g (0% AI)
2
Standard Release (Common)
121
Dried Basil (Spices, basil, dried) 1 tsp, leaves
0.002g (0% AI)
0.001g (0% AI)
2
Standard Release (Common)
122
Raw Watercress (Watercress, raw) 1 cup, chopped
0.008g (1% AI)
0.004g (0% AI)
2
Standard Release (Common)
123
Raw White Icicle Radishes (Radishes, white icicle, raw) 1/2 cup slices
0.015g (1% AI)
0.008g (0% AI)
1.88
Standard Release (Common)
124
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
0.098g (6% AI)
0.053g (0% AI)
1.85
Standard Release (Common)
125
Raw Radishes (Radishes, raw) 1 cup slices
0.036g (2% AI)
0.02g (0% AI)
1.8
Standard Release (Common)
126
Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices
0.034g (2% AI)
0.019g (0% AI)
1.79
Standard Release (Common)
127
Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced
0.101g (6% AI)
0.057g (0% AI)
1.77
Standard Release (Common)
128
Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup
0.274g (17% AI)
0.156g (1% AI)
1.76
Standard Release (Common)
129
Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet
0.031g (2% AI)
0.018g (0% AI)
1.72
Standard Release (Common)
130
Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes
0.041g (3% AI)
0.024g (0% AI)
1.71
Standard Release (Common)
131
Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced
0.063g (4% AI)
0.037g (0% AI)
1.7
Standard Release (Common)
132
Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices
0.068g (4% AI)
0.04g (0% AI)
1.7
Standard Release (Common)
133
Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes
0.049g (3% AI)
0.029g (0% AI)
1.69
Standard Release (Common)
134
Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes
0.076g (5% AI)
0.045g (0% AI)
1.69
Standard Release (Common)
135
Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed
0.054g (3% AI)
0.032g (0% AI)
1.69
Standard Release (Common)
136
Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced
0.148g (9% AI)
0.088g (1% AI)
1.68
Standard Release (Common)
137
Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced
0.148g (9% AI)
0.088g (1% AI)
1.68
Standard Release (Common)
138
Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet
0.699g (44% AI)
0.417g (2% AI)
1.68
Standard Release (Common)
139
Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes
0.189g (12% AI)
0.113g (1% AI)
1.67
Standard Release (Common)
140
Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes
0.332g (21% AI)
0.199g (1% AI)
1.67
Standard Release (Common)
141
Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet
0.703g (44% AI)
0.422g (2% AI)
1.67
Standard Release (Common)
142
Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed
0.108g (7% AI)
0.065g (0% AI)
1.66
Standard Release (Common)
143
Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup
0.121g (8% AI)
0.073g (0% AI)
1.66
Standard Release (Common)
144
Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes
0.152g (10% AI)
0.092g (1% AI)
1.65
Standard Release (Common)
145
Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes
0.15g (9% AI)
0.091g (1% AI)
1.65
Standard Release (Common)
146
Raw Acorn Squash (Squash, winter, acorn, raw) 1 cup, cubes
0.036g (2% AI)
0.022g (0% AI)
1.64
Standard Release (Common)
147
Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes
0.036g (2% AI)
0.022g (0% AI)
1.64
Standard Release (Common)
148
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
0.057g (4% AI)
0.035g (0% AI)
1.63
Standard Release (Common)
149
Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced
0.169g (11% AI)
0.104g (1% AI)
1.63
Standard Release (Common)
150
Saffron (Spices, saffron) 1 tbsp
0.026g (2% AI)
0.016g (0% AI)
1.63
Standard Release (Common)
151
Capers (Capers, canned) 1 tbsp, drained
0.016g (1% AI)
0.01g (0% AI)
1.6
Standard Release (Common)
152
Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup
0.111g (7% AI)
0.07g (0% AI)
1.59
Standard Release (Common)
153
Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup
0.111g (7% AI)
0.07g (0% AI)
1.59
Standard Release (Common)
154
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
0.311g (19% AI)
0.197g (1% AI)
1.58
Standard Release (Common)
155
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
0.101g (6% AI)
0.064g (0% AI)
1.58
Standard Release (Common)
156
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
0.301g (19% AI)
0.191g (1% AI)
1.58
Standard Release (Common)
157
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
0.297g (19% AI)
0.189g (1% AI)
1.57
Standard Release (Common)
158
Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces
0.069g (4% AI)
0.044g (0% AI)
1.57
Standard Release (Common)
159
Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces
0.036g (2% AI)
0.023g (0% AI)
1.57
Standard Release (Common)
160
Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes
0.074g (5% AI)
0.049g (0% AI)
1.51
Standard Release (Common)
161
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
0.182g (11% AI)
0.121g (1% AI)
1.5
Standard Release (Common)
162
Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup
0.021g (1% AI)
0.014g (0% AI)
1.5
Standard Release (Common)
163
Dried Parsley (Spices, parsley, dried) 1 tsp
0.009g (1% AI)
0.006g (0% AI)
1.5
Standard Release (Common)
164
Gouda Cheese (Cheese, gouda) 1 oz
0.112g (7% AI)
0.075g (0% AI)
1.49
Standard Release (Common)
165
Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes
0.097g (6% AI)
0.065g (0% AI)
1.49
Standard Release (Common)
166
Raw Leeks (Leeks, (bulb and lower leaf-portion), raw) 1 cup
0.088g (6% AI)
0.06g (0% AI)
1.47
Standard Release (Common)
167
Cooked Leeks (Boiled, Drained) (Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt) 1 leek
0.082g (5% AI)
0.056g (0% AI)
1.46
Standard Release (Common)
168
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
0.234g (15% AI)
0.168g (1% AI)
1.39
Standard Release (Common)
169
Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small
0.025g (2% AI)
0.018g (0% AI)
1.39
Standard Release (Common)
170
Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small
0.025g (2% AI)
0.018g (0% AI)
1.39
Standard Release (Common)
171
Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced
0.066g (4% AI)
0.049g (0% AI)
1.35
Standard Release (Common)
172
Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded
0.039g (2% AI)
0.029g (0% AI)
1.34
Standard Release (Common)
173
Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz
0.043g (3% AI)
0.032g (0% AI)
1.34
Standard Release (Common)
174
Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup
0.071g (4% AI)
0.053g (0% AI)
1.34
Standard Release (Common)
175
Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded
0.02g (1% AI)
0.015g (0% AI)
1.33
Standard Release (Common)
176
Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped
0.04g (3% AI)
0.03g (0% AI)
1.33
Standard Release (Common)
177
Low Sodium Sweet Pickles (Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)) 1 slice
0.004g (0% AI)
0.003g (0% AI)
1.33
Standard Release (Common)
178
Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped
0.177g (11% AI)
0.133g (1% AI)
1.33
Standard Release (Common)
179
Melon Balls (Melon balls, frozen) 1 cup, unthawed
0.097g (6% AI)
0.073g (0% AI)
1.33
Standard Release (Common)
180
Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded
0.07g (4% AI)
0.053g (0% AI)
1.32
Standard Release (Common)
181
Kimchi (Cabbage, kimchi) 1 cup
0.206g (13% AI)
0.156g (1% AI)
1.32
Standard Release (Common)
182
Sweet Pickled Cucumbers (Pickles, cucumber, sweet (includes bread and butter pickles)) 1 large gherkin (3 inch long)
0.021g (1% AI)
0.016g (0% AI)
1.31
Standard Release (Common)
183
Arugula (Arugula, raw) 1 cup
0.034g (2% AI)
0.026g (0% AI)
1.31
Standard Release (Common)
184
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
0.081g (5% AI)
0.062g (0% AI)
1.31
Standard Release (Common)
185
Raw Collards (Collards, raw) 1 cup, chopped
0.039g (2% AI)
0.03g (0% AI)
1.3
Standard Release (Common)
186
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
0.322g (20% AI)
0.248g (1% AI)
1.3
Standard Release (Common)
187
Raw Kohlrabi (Kohlrabi, raw) 1 cup
0.035g (2% AI)
0.027g (0% AI)
1.3
Standard Release (Common)
188
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
0.482g (30% AI)
0.372g (2% AI)
1.3
Standard Release (Common)
189
Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup
0.063g (4% AI)
0.049g (0% AI)
1.29
Standard Release (Common)
190
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
0.027g (2% AI)
0.021g (0% AI)
1.29
Standard Release (Common)
191
Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices
0.046g (3% AI)
0.036g (0% AI)
1.28
Standard Release (Common)
192
Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed
0.06g (4% AI)
0.047g (0% AI)
1.28
Standard Release (Common)
193
Casaba Melon (Melons, casaba, raw) 1 cup, cubes
0.037g (2% AI)
0.029g (0% AI)
1.28
Standard Release (Common)
194
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
0.056g (4% AI)
0.044g (0% AI)
1.27
Standard Release (Common)
195
Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded
0.033g (2% AI)
0.026g (0% AI)
1.27
Standard Release (Common)
196
Raw Broccoli (Broccoli, raw) 1 cup chopped
0.057g (4% AI)
0.045g (0% AI)
1.27
Standard Release (Common)
197
Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup
0.005g (0% AI)
0.004g (0% AI)
1.25
Standard Release (Common)
198
Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup
0.036g (2% AI)
0.029g (0% AI)
1.24
Standard Release (Common)
199
Canned Pumpkin (Pumpkin, canned, without salt) 1 cup
0.02g (1% AI)
0.017g (0% AI)
1.18
Standard Release (Common)
200
Roquefort (Cheese, roquefort) 1 oz
0.2g (13% AI)
0.175g (1% AI)
1.14
Standard Release (Common)