Nutrient Ratio Tool

Rank foods high in one nutrient, and low in another nutrient.

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Vegan Foods Highest in Protein and Lowest in Net-Carbs

200 results

	Name	Protein	Net-Carbs	Ratio	Data source
1	Fortified Silken Tofu (Vitasoy USA Nasoya, Lite Silken Tofu) 1/5 package	7.5g (15% DV)	0g	Infinity	Standard Release (Common)
2	Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp	6.2g (12% DV)	0g	Infinity	Standard Release (Common)
3	Freeze-Dried Parsley (Parsley, freeze-dried) 1 tbsp	0.1g (0% DV)	0g	Infinity	Standard Release (Common)
4	Raw Cilantro (Coriander (cilantro) leaves, raw) 1/4 cup	0.1g (0% DV)	0g	Infinity	Standard Release (Common)
5	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	43.5g (87% DV)	1.2g	36.25	Standard Release (Common)
6	Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) 1 cup	1.3g (3% DV)	0.1g	13	Standard Release (Common)
7	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	1.3g (3% DV)	0.1g	13	Standard Release (Common)
8	Flax Seeds (Seeds, flaxseed) 1oz	5.2g (10% DV)	0.4g	13	Standard Release (Common)
9	Extra Firm Fortified Tofu (Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm) 1 cup	23g (46% DV)	1.9g	12.11	Standard Release (Common)
10	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	3.3g (7% DV)	0.3g	11	Standard Release (Common)
11	Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz	6.8g (14% DV)	0.8g	8.5	Standard Release (Common)
12	Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup	31.3g (63% DV)	4.1g	7.63	Standard Release (Common)
13	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)	8.6g (17% DV)	1.2g	7.17	Standard Release (Common)
14	Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz	9g (18% DV)	1.3g	6.92	Standard Release (Common)
15	Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz	8.6g (17% DV)	1.3g	6.62	Standard Release (Common)
16	Endive (Endive, raw) 1 cup	0.6g (1% DV)	0.1g	6	Standard Release (Common)
17	Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup	20g (40% DV)	3.9g	5.13	Standard Release (Common)
18	Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed	0.5g (1% DV)	0.1g	5	Standard Release (Common)
19	Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup	11.4g (23% DV)	2.5g	4.56	Standard Release (Common)
20	Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup	1.3g (3% DV)	0.3g	4.33	Standard Release (Common)
21	Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup	1.7g (3% DV)	0.4g	4.25	Standard Release (Common)
22	Raw Beet Greens (Beet greens, raw) 1 cup	0.8g (2% DV)	0.2g	4	Standard Release (Common)
23	Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup	1.9g (4% DV)	0.5g	3.8	Standard Release (Common)
24	Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz	8.5g (17% DV)	2.3g	3.7	Standard Release (Common)
25	Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz	8.5g (17% DV)	2.3g	3.7	Standard Release (Common)
26	Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)	4.1g (8% DV)	1.2g	3.42	Standard Release (Common)
27	Butternuts (Dried) (Nuts, butternuts, dried) 1 oz	7.1g (14% DV)	2.1g	3.38	Standard Release (Common)
28	Raw Peanuts (Peanuts, all types, raw) 1 oz	7.3g (15% DV)	2.2g	3.32	Standard Release (Common)
29	Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces	2.3g (5% DV)	0.7g	3.29	Standard Release (Common)
30	Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup	18.5g (37% DV)	5.8g	3.19	Standard Release (Common)
31	Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz	5.5g (11% DV)	1.8g	3.06	Standard Release (Common)
32	Raw Spirulina (Seaweed, spirulina, raw) 100 grams	5.9g (12% DV)	2g	2.95	Standard Release (Common)
33	Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon	4g (8% DV)	1.4g	2.86	Standard Release (Common)
34	Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)	3.1g (6% DV)	1.1g	2.82	Standard Release (Common)
35	Raw Watercress (Watercress, raw) 1 cup, chopped	0.8g (2% DV)	0.3g	2.67	Standard Release (Common)
36	Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped	0.5g (1% DV)	0.2g	2.5	Standard Release (Common)
37	Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped	1.5g (3% DV)	0.6g	2.5	Standard Release (Common)
38	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	5.2g (10% DV)	2.1g	2.48	Standard Release (Common)
39	Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp	3.4g (7% DV)	1.4g	2.43	Standard Release (Common)
40	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	25.8g (52% DV)	10.8g	2.39	Standard Release (Common)
41	Soy Milk (Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D) 16oz glass	13.9g (28% DV)	6g	2.32	Standard Release (Common)
42	Almonds (Nuts, almonds) 1 oz (23 whole kernels)	6g (12% DV)	2.6g	2.31	Standard Release (Common)
43	Unsweetened Soy Milk (SILK Unsweetened, soymilk) 16oz glass	14g (28% DV)	6.1g	2.3	Standard Release (Common)
44	Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz	2.7g (5% DV)	1.2g	2.25	Standard Release (Common)
45	Raw Spinach (Spinach, raw) 1 cup	0.9g (2% DV)	0.4g	2.25	Standard Release (Common)
46	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	3.8g (8% DV)	1.7g	2.24	Standard Release (Common)
47	Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped	3.1g (6% DV)	1.4g	2.21	Standard Release (Common)
48	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	5.3g (11% DV)	2.4g	2.21	Standard Release (Common)
49	Raw Collards (Collards, raw) 1 cup, chopped	1.1g (2% DV)	0.5g	2.2	Standard Release (Common)
50	Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup	25.8g (52% DV)	11.8g	2.19	Standard Release (Common)
51	Pecans (Nuts, pecans) 1 oz (19 halves)	2.6g (5% DV)	1.2g	2.17	Standard Release (Common)
52	Walnuts (Nuts, walnuts, english) 1 oz (14 halves)	4.3g (9% DV)	2g	2.15	Standard Release (Common)
53	Chia Seeds (Seeds, chia seeds, dried) 1 oz	4.7g (9% DV)	2.2g	2.14	Standard Release (Common)
54	Tamari (Soy sauce made from soy (tamari)) 1 tbsp	1.9g (4% DV)	0.9g	2.11	Standard Release (Common)
55	Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)	4.2g (8% DV)	2g	2.1	Standard Release (Common)
56	Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz	12.1g (24% DV)	5.8g	2.09	Standard Release (Common)
57	Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded	2.7g (5% DV)	1.3g	2.08	Standard Release (Common)
58	Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)	6g (12% DV)	2.9g	2.07	Standard Release (Common)
59	Fermented Tofu (Fuyu) (Tofu, salted and fermented (fuyu)) 1 block	1g (2% DV)	0.5g	2	Standard Release (Common)
60	Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped	1.6g (3% DV)	0.8g	2	Standard Release (Common)
61	Green Olives (Olives, pickled, canned or bottled, green) 5 olives	0.2g (0% DV)	0.1g	2	Standard Release (Common)
62	Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped	3.3g (7% DV)	1.7g	1.94	Standard Release (Common)
63	Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz	4.3g (9% DV)	2.3g	1.87	Standard Release (Common)
64	Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz	6.9g (14% DV)	3.7g	1.86	Standard Release (Common)
65	Soy Sauce (Shoyu) (Soy sauce made from soy and wheat (shoyu)) 1 tbsp	1.3g (3% DV)	0.7g	1.86	Standard Release (Common)
66	Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz	5.8g (12% DV)	3.2g	1.81	Standard Release (Common)
67	Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup	22.2g (44% DV)	12.3g	1.8	Standard Release (Common)
68	Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup	7g (14% DV)	3.9g	1.79	Standard Release (Common)
69	Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp	7.7g (15% DV)	4.3g	1.79	Standard Release (Common)
70	Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped	2.3g (5% DV)	1.3g	1.77	Standard Release (Common)
71	Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie	11g (22% DV)	6.6g	1.67	Standard Release (Common)
72	Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped	5.1g (10% DV)	3.1g	1.65	Standard Release (Common)
73	Cooked Bamboo Shoots (Boiled, Drained) (Bamboo shoots, cooked, boiled, drained, without salt) 1 cup (1/2 inch slices)	1.8g (4% DV)	1.1g	1.64	Standard Release (Common)
74	Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced	3.9g (8% DV)	2.4g	1.63	Standard Release (Common)
75	Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup	9.2g (18% DV)	5.9g	1.56	Standard Release (Common)
76	Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams	13.1g (26% DV)	8.6g	1.52	Standard Release (Common)
77	Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz	5.5g (11% DV)	3.7g	1.49	Standard Release (Common)
78	Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup	8g (16% DV)	5.4g	1.48	Standard Release (Common)
79	Grilled Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced	4g (8% DV)	2.7g	1.48	Standard Release (Common)
80	Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)	2.2g (4% DV)	1.5g	1.47	Standard Release (Common)
81	Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)	2.2g (4% DV)	1.5g	1.47	Standard Release (Common)
82	Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz	4.8g (10% DV)	3.3g	1.45	Standard Release (Common)
83	Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)	3.9g (8% DV)	2.7g	1.44	Standard Release (Common)
84	Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp	2.6g (5% DV)	1.8g	1.44	Standard Release (Common)
85	Kimchi (Cabbage, kimchi) 1 cup	1.7g (3% DV)	1.2g	1.42	Standard Release (Common)
86	Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup	2.1g (4% DV)	1.5g	1.4	Standard Release (Common)
87	Raw White Button Mushrooms (Mushrooms, white, raw) 1 cup, pieces or slices	2.2g (4% DV)	1.6g	1.38	Standard Release (Common)
88	Raw White Button Mushrooms (Exposed To Sunlight Or UV) (Mushroom, white, exposed to ultraviolet light, raw) 1 cup pieces or slices	2.2g (4% DV)	1.6g	1.38	Standard Release (Common)
89	Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz	3.3g (7% DV)	2.4g	1.38	Standard Release (Common)
90	Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded	1.1g (2% DV)	0.8g	1.38	Standard Release (Common)
91	Raw New Zealand Spinach (New Zealand spinach, raw) 1 cup, chopped	0.8g (2% DV)	0.6g	1.33	Standard Release (Common)
92	Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped	1.6g (3% DV)	1.2g	1.33	Standard Release (Common)
93	Raw Pumpkin Leaves (Pumpkin leaves, raw) 1 cup	1.2g (2% DV)	0.9g	1.33	Standard Release (Common)
94	Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp	7.1g (14% DV)	5.5g	1.29	Standard Release (Common)
95	Arugula (Arugula, raw) 1 cup	0.5g (1% DV)	0.4g	1.25	Standard Release (Common)
96	Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)	5.7g (11% DV)	4.7g	1.21	Standard Release (Common)
97	Raw Asparagus (Asparagus, raw) 1 cup	2.9g (6% DV)	2.4g	1.21	Standard Release (Common)
98	Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz	5.5g (11% DV)	4.6g	1.2	Standard Release (Common)
99	Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp	7g (14% DV)	5.9g	1.19	Standard Release (Common)
100	Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)	6g (12% DV)	5.1g	1.18	Standard Release (Common)
101	Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped	0.7g (1% DV)	0.6g	1.17	Standard Release (Common)
102	Palm Hearts (Canned) (Hearts of palm, canned) 1 cup	3.7g (7% DV)	3.2g	1.16	Standard Release (Common)
103	Laver Seaweed (Seaweed, laver, raw) 10 sheets	1.5g (3% DV)	1.3g	1.15	Standard Release (Common)
104	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	4.3g (9% DV)	3.8g	1.13	Standard Release (Common)
105	Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)	0.9g (2% DV)	0.8g	1.13	Standard Release (Common)
106	Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped	2g (4% DV)	1.8g	1.11	Standard Release (Common)
107	Raw Nopales (Nopales, raw) 1 cup, sliced	1.1g (2% DV)	1g	1.1	Standard Release (Common)
108	Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california	4g (8% DV)	3.7g	1.08	Standard Release (Common)
109	California Avocados (Avocados, raw, California) 1 cup, pureed	4.5g (9% DV)	4.2g	1.07	Standard Release (Common)
110	Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz	5.1g (10% DV)	4.8g	1.06	Standard Release (Common)
111	Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz	3.6g (7% DV)	3.4g	1.06	Standard Release (Common)
112	Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup	1.8g (4% DV)	1.7g	1.06	Standard Release (Common)
113	Cooked Nopales (Nopales, cooked, without salt) 1 cup	2g (4% DV)	1.9g	1.05	Standard Release (Common)
114	Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup	2.3g (5% DV)	2.2g	1.05	Standard Release (Common)
115	Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped	3.6g (7% DV)	3.5g	1.03	Standard Release (Common)
116	Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup	7.7g (15% DV)	7.5g	1.03	Standard Release (Common)
117	Raw Chives (Chives, raw) 1 tbsp chopped	0.1g (0% DV)	0.1g	1	Standard Release (Common)
118	Raw Radish Sprouts (Radish seeds, sprouted, raw) 1 cup	1.4g (3% DV)	1.4g	1	Standard Release (Common)
119	Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded	0.6g (1% DV)	0.6g	1	Standard Release (Common)
120	Raw Green Cauliflower (Cauliflower, green, raw) 1 cup	1.9g (4% DV)	1.9g	1	Standard Release (Common)
121	Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head	2.7g (5% DV)	2.7g	1	Standard Release (Common)
122	Raw Witloof Chicory (Chicory, witloof, raw) 1 head	0.5g (1% DV)	0.5g	1	Standard Release (Common)
123	Florida Avocados (Avocados, raw, Florida) 1 cup, pureed	5.1g (10% DV)	5.1g	1	Standard Release (Common)
124	Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	3.7g (7% DV)	3.7g	1	Standard Release (Common)
125	Silk (Soy Milk) (SILK Plain, soymilk) 1 cup	7g (14% DV)	7g	1	Standard Release (Common)
126	SILK Plus Omega-3 DHA, soymilk 1 cup	7g (14% DV)	7g	1	Standard Release (Common)
127	Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded	0.4g (1% DV)	0.4g	1	Standard Release (Common)
128	Raw Parsley (Parsley, fresh) 1 cup chopped	1.8g (4% DV)	1.8g	1	Standard Release (Common)
129	Raw White Icicle Radishes (Radishes, white icicle, raw) 1/2 cup slices	0.6g (1% DV)	0.6g	1	Standard Release (Common)
130	Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)	2.3g (5% DV)	2.4g	0.96	Standard Release (Common)
131	Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz	2g (4% DV)	2.1g	0.95	Standard Release (Common)
132	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	3g (6% DV)	3.2g	0.94	Standard Release (Common)
133	Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped	3.3g (7% DV)	3.6g	0.92	Standard Release (Common)
134	Raw Banana Peppers (Pepper, banana, raw) 1 cup	2.1g (4% DV)	2.4g	0.88	Standard Release (Common)
135	Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)	3.9g (8% DV)	4.5g	0.87	Standard Release (Common)
136	Hummus (Commercial) (Hummus, commercial) 1 tbsp	1.2g (2% DV)	1.4g	0.86	Standard Release (Common)
137	SILK Light Plain, soymilk 1 cup	6g (12% DV)	7g	0.86	Standard Release (Common)
138	Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced	2.8g (6% DV)	3.3g	0.85	Standard Release (Common)
139	Raw Fiddlehead Ferns (Fiddlehead ferns, raw) 100 grams	4.6g (9% DV)	5.5g	0.84	Standard Release (Common)
140	Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded	0.5g (1% DV)	0.6g	0.83	Standard Release (Common)
141	Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup	1g (2% DV)	1.2g	0.83	Standard Release (Common)
142	Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced	1.8g (4% DV)	2.2g	0.82	Standard Release (Common)
143	Raw Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced	1.8g (4% DV)	2.2g	0.82	Standard Release (Common)
144	Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	1.6g (3% DV)	2g	0.8	Standard Release (Common)
145	Raw Fava Beans (Beans, fava, in pod, raw) 1 cup	10g (20% DV)	12.8g	0.78	Standard Release (Common)
146	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	5.2g (10% DV)	6.8g	0.76	Standard Release (Common)
147	Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup	16.8g (34% DV)	22.2g	0.76	Standard Release (Common)
148	Raw Swiss Chard (Chard, swiss, raw) 1 cup	0.6g (1% DV)	0.8g	0.75	Standard Release (Common)
149	Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup	3.2g (6% DV)	4.3g	0.74	Standard Release (Common)
150	Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup	17.9g (36% DV)	24.2g	0.74	Standard Release (Common)
151	Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams	4.8g (10% DV)	6.5g	0.74	Standard Release (Common)
152	Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed	2.5g (5% DV)	3.4g	0.74	Standard Release (Common)
153	Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup	4.6g (9% DV)	6.4g	0.72	Standard Release (Common)
154	Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces	3.4g (7% DV)	4.8g	0.71	Standard Release (Common)
155	Raw Broccoli (Broccoli, raw) 1 cup chopped	2.6g (5% DV)	3.7g	0.7	Standard Release (Common)
156	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	2.1g (4% DV)	3g	0.7	Standard Release (Common)
157	Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup	16.2g (32% DV)	23.2g	0.7	Standard Release (Common)
158	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	3.2g (6% DV)	4.6g	0.7	Standard Release (Common)
159	Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup	2.9g (6% DV)	4.2g	0.69	Standard Release (Common)
160	Raw Cremini Mushrooms (Exposed To Sunlight Or Uv) (Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw) 1 cup whole	2.2g (4% DV)	3.2g	0.69	Standard Release (Common)
161	Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole	2.2g (4% DV)	3.2g	0.69	Standard Release (Common)
162	Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz	5g (10% DV)	7.3g	0.68	Standard Release (Common)
163	Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded	2.6g (5% DV)	3.8g	0.68	Standard Release (Common)
164	Raw Cashews (Nuts, cashew nuts, raw) 1 oz	5.2g (10% DV)	7.6g	0.68	Standard Release (Common)
165	Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup	5.2g (10% DV)	7.7g	0.68	Standard Release (Common)
166	SILK Plus Fiber, soymilk 1 cup	6g (12% DV)	8.9g	0.67	Standard Release (Common)
167	Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded	1.4g (3% DV)	2.1g	0.67	Standard Release (Common)
168	SILK Vanilla, soymilk 1 cup	6g (12% DV)	9g	0.67	Standard Release (Common)
169	SILK Light Vanilla, soymilk 1 cup	6g (12% DV)	9g	0.67	Standard Release (Common)
170	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	3g (6% DV)	4.5g	0.67	Standard Release (Common)
171	SILK Plus for Bone Health, soymilk 1 cup	6g (12% DV)	9.1g	0.66	Standard Release (Common)
172	Raw Kohlrabi (Kohlrabi, raw) 1 cup	2.3g (5% DV)	3.5g	0.66	Standard Release (Common)
173	Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)	2.1g (4% DV)	3.2g	0.66	Standard Release (Common)
174	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	1.3g (3% DV)	2g	0.65	Standard Release (Common)
175	Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup	16.3g (33% DV)	25.1g	0.65	Standard Release (Common)
176	Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium	4.2g (8% DV)	6.5g	0.65	Standard Release (Common)
177	Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)	4.8g (10% DV)	7.5g	0.64	Standard Release (Common)
178	Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup	13.6g (27% DV)	21.5g	0.63	Standard Release (Common)
179	Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup	14.4g (29% DV)	22.9g	0.63	Standard Release (Common)
180	Raw Green Peas (Peas, green, raw) 1 cup	7.9g (16% DV)	12.7g	0.62	Standard Release (Common)
181	Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup	2.6g (5% DV)	4.2g	0.62	Standard Release (Common)
182	Canned Chili With Beans (Chili with beans, canned) 1 cup	15.7g (31% DV)	25.4g	0.62	Standard Release (Common)
183	Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup	14.2g (28% DV)	23.3g	0.61	Standard Release (Common)
184	Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped	3.7g (7% DV)	6.1g	0.61	Standard Release (Common)
185	Cooked Tahitian Taro (Taro, tahitian, cooked, without salt) 1 cup slices	5.7g (11% DV)	9.4g	0.61	Standard Release (Common)
186	Canned Refried Beans (Refried beans, canned, vegetarian) 1 cup	12.8g (26% DV)	21.3g	0.6	Standard Release (Common)
187	Raw Purslane (Purslane, raw) 1 cup	0.9g (2% DV)	1.5g	0.6	Standard Release (Common)
188	Raw Garden Cress (Cress, garden, raw) 1 cup	1.3g (3% DV)	2.2g	0.59	Standard Release (Common)
189	Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup	14.7g (29% DV)	24.9g	0.59	Standard Release (Common)
190	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	5.6g (11% DV)	9.5g	0.59	Standard Release (Common)
191	Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup	15.2g (30% DV)	25.8g	0.59	Standard Release (Common)
192	Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup	16.5g (33% DV)	28.1g	0.59	Standard Release (Common)
193	Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup	16.1g (32% DV)	27.6g	0.58	Standard Release (Common)
194	Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole	1.8g (4% DV)	3.1g	0.58	Standard Release (Common)
195	Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped	1.5g (3% DV)	2.6g	0.58	Standard Release (Common)
196	Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup	7.9g (16% DV)	13.8g	0.57	Standard Release (Common)
197	Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams	1.2g (2% DV)	2.1g	0.57	Standard Release (Common)
198	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	4g (8% DV)	7g	0.57	Standard Release (Common)
199	Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped	2.1g (4% DV)	3.7g	0.57	Standard Release (Common)
200	Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped	1.8g (4% DV)	3.2g	0.56	Standard Release (Common)