Data Source: U.S. Agricultural Research Service Food Data Central
Default Ranking - Common Serving Size
Food Name | Common Serving | Amount (% RDI) | Calories 100% RDI |
---|---|---|---|
veal liver | per 1.0 slice (80.0g) | 12mg (1328%) | 12 |
beef liver | per 1.0 slice (81.0g) | 12mg (1313%) | 11 |
lamb liver | per 3.0 oz (85.0g) | 11mg (1266%) | 11 |
oysters | per 3.0 oz (85.0g) | 5mg (539%) | 16 |
sweetbread | per 3.0 oz (85.0g) | 4mg (482%) | 56 |
cashews | per 1.0 cup (129.0g) | 3mg (293%) | 256 |
sunflower seeds | per 1.0 cup (128.0g) | 2mg (260%) | 269 |
brazil nuts | per 1.0 cup (133.0g) | 2mg (258%) | 340 |
lobster | per 1.0 cup (145.0g) | 2mg (250%) | 52 |
sesame seeds | per 1.0 cup (150.0g) | 2mg (233%) | 406 |
buckwheat | per 1.0 cup (170.0g) | 2mg (208%) | 281 |
lupin seeds | per 1.0 cup (180.0g) | 2mg (204%) | 327 |
pine nuts | per 1.0 cup (135.0g) | 2mg (199%) | 457 |
welk | per 3.0 oz (85.0g) | 2mg (195%) | 120 |
pumpkin seeds | per 1.0 cup (129.0g) | 2mg (192%) | 375 |
walnuts | per 1.0 cup (125.0g) | 2mg (189%) | 410 |
black beans | per 1.0 cup (194.0g) | 2mg (181%) | 365 |
peas | per 1.0 cup (197.0g) | 2mg (178%) | 389 |
pistachio nuts | per 1.0 cup (123.0g) | 2mg (177%) | 396 |
almonds | per 1.0 cup whole kernels (157.0g) | 1mg (167%) | 572 |
garbanzo beans | per 1.0 cup (200.0g) | 1mg (146%) | 519 |
pecans | per 1.0 cup (109.0g) | 1mg (145%) | 518 |
kidney beans | per 1.0 cup (184.0g) | 1mg (143%) | 434 |
natto | per 1.0 cup (175.0g) | 1mg (130%) | 285 |
pili nuts | per 1.0 cup (120.0g) | 1mg (128%) | 675 |
macadamia nuts | per 1.0 cup (134.0g) | 1mg (113%) | 855 |
Oats | per 1.0 cup (156.0g) | 1mg (109%) | 559 |
crab | per 1.0 cup (118.0g) | 1mg (107%) | 92 |
barley, hulled | per 1.0 cup (184.0g) | 1mg (102%) | 640 |
pearled barley | per 1.0 cup (200.0g) | 1mg (93%) | 754 |
peanuts | per 1.0 cup (144.0g) | 1mg (85%) | 1011 |
rye flour | per 1.0 cup (128.0g) | 1mg (80%) | 522 |
wheat, soft white | per 1.0 cup (168.0g) | 1mg (80%) | 718 |
sesame butter | per 1.0 tbsp (16.0g) | 1mg (75%) | 125 |
dried currants | per 1.0 cup (144.0g) | 1mg (75%) | 544 |
coconut milk | per 1.0 cup (240.0g) | 1mg (71%) | 778 |
octopus | per 3.0 oz (85.0g) | 1mg (70%) | 200 |
rye grain | per 1.0 cup (169.0g) | 1mg (69%) | 829 |
crayfish | per 3.0 oz (85.0g) | 1mg (65%) | 108 |
wheat bran | per 1.0 cup (58.0g) | 1mg (64%) | 195 |
chick peas | per 1.0 cup (164.0g) | 1mg (64%) | 419 |
turkey liver | per 1.0 liver cooked (53.0g) | 1mg (62%) | 163 |
mollusks conch | per 1.0 cup (127.0g) | 1mg (61%) | 269 |
beef heart | per 3.0 oz (85.0g) | 1mg (61%) | 249 |
gooseberries, canned | per 1.0 cup (252.0g) | 1mg (61%) | 303 |
lamb heart | per 3.0 oz (85.0g) | 1mg (61%) | 225 |
butternuts | per 1.0 cup (120.0g) | 1mg (60%) | 1224 |
pork liver | per 3.0 oz (85.0g) | 1mg (60%) | 234 |
edamame | per 1.0 cup (155.0g) | 1mg (59%) | 316 |
raisins | per 1.0 cup (165.0g) | 1mg (58%) | 846 |
corn grain, yellow | per 1.0 cup (166.0g) | 1mg (58%) | 1046 |
raisins | per 1.0 cup (165.0g) | 0mg (55%) | 882 |
lentils | per 1.0 cup (198.0g) | 0mg (55%) | 416 |
lima beans | per 1.0 cup (156.0g) | 0mg (55%) | 320 |
beef kidney | per 3.0 oz (85.0g) | 0mg (53%) | 251 |
portabella mushrooms | per 1.0 cup sliced (121.0g) | 0mg (52%) | 67 |
bulgur | per 1.0 cup (140.0g) | 0mg (52%) | 919 |
cowpeas | per 1.0 cup (171.0g) | 0mg (51%) | 390 |
oat flour | per 1.0 cup (104.0g) | 0mg (50%) | 832 |
hazelnuts | per 1.0 oz (28.4g) | 0mg (50%) | 354 |
broad beans | per 1.0 cup (170.0g) | 0mg (49%) | 382 |
white fish | per 1.0 cup (136.0g) | 0mg (48%) | 309 |
liver sausage | per 3.0 oz (85.0g) | 0mg (47%) | 596 |
white rice | per 1.0 cup (185.0g) | 0mg (45%) | 1493 |
garlic | per 1.0 cup (136.0g) | 0mg (45%) | 448 |
poi | per 1.0 cup (240.0g) | 0mg (44%) | 607 |
navy beans | per 1.0 cup (182.0g) | 0mg (42%) | 600 |
oat bran | per 1.0 cup (94.0g) | 0mg (42%) | 549 |
quinoa | per 1.0 cup (185.0g) | 0mg (39%) | 563 |
lamb kidney | per 3.0 oz (85.0g) | 0mg (39%) | 243 |
coconut meat | per 1.0 cup (80.0g) | 0mg (39%) | 732 |
rye flour | per 1.0 cup (102.0g) | 0mg (38%) | 949 |
sweet potato | per 1.0 cup (200.0g) | 0mg (36%) | 503 |
duck | per 1.0 cup (140.0g) | 0mg (35%) | 1336 |
spinach | per 1.0 cup (180.0g) | 0mg (35%) | 119 |
soybeans (sprouted) | per 1.0 cup (94.0g) | 0mg (34%) | 221 |
prunes | per 1.0 cup (248.0g) | 0mg (34%) | 783 |
artichokes | per 1.0 artichoke (128.0g) | 0mg (33%) | 183 |
avocado | per 1.0 cup (150.0g) | 0mg (32%) | 758 |
sprouted wheat | per 1.0 cup (108.0g) | 0mg (31%) | 683 |
litchis | per 1.0 cup (190.0g) | 0mg (31%) | 401 |
millet, cooked | per 1.0 cup (174.0g) | 0mg (31%) | 665 |
sardine | per 1.0 cup (149.0g) | 0mg (31%) | 1006 |
corn flour, whole-grain | per 1.0 cup (117.0g) | 0mg (30%) | 1413 |
corn flour, whole yellow | per 1.0 cup (117.0g) | 0mg (30%) | 1413 |
taro | per 1.0 cup slices (132.0g) | 0mg (29%) | 636 |
pasta, whole-wheat | per 1.0 cup spaghetti not packed (117.0g) | 0mg (29%) | 596 |
canned pineapple | per 1.0 cup (252.0g) | 0mg (29%) | 454 |
gingko nuts | per 1.0 cup (155.0g) | 0mg (29%) | 602 |
canned pineapple | per 1.0 cup (254.0g) | 0mg (29%) | 695 |
turnip greens | per 1.0 cup (164.0g) | 0mg (27%) | 174 |
buckwheat groats | per 1.0 cup (168.0g) | 0mg (27%) | 567 |
lamb brains | per 3.0 oz (85.0g) | 0mg (27%) | 490 |
corn flour, masa | per 1.0 cup (114.0g) | 0mg (26%) | 1563 |
blackberries | per 1.0 cup (144.0g) | 0mg (26%) | 235 |
coconut | per 1.0 cup (77.0g) | 0mg (26%) | 1294 |
cornmeal, yellow | per 1.0 cup (122.0g) | 0mg (26%) | 1688 |
cornmeal, white | per 1.0 cup (122.0g) | 0mg (26%) | 1688 |
chicken liver | per 1.0 liver (44.0g) | 0mg (26%) | 289 |
kiwifruit | per 1.0 cup (180.0g) | 0mg (26%) | 422 |
pumpkin | per 1.0 cup (245.0g) | 0mg (25%) | 198 |
beef liver | per 1.0 slice (81.0g) | 12mg (1313%) | 11 |
lamb liver | per 3.0 oz (85.0g) | 11mg (1266%) | 11 |
veal liver | per 1.0 slice (80.0g) | 12mg (1328%) | 12 |
oysters | per 3.0 oz (85.0g) | 5mg (539%) | 16 |
lobster | per 1.0 cup (145.0g) | 2mg (250%) | 52 |
sweetbread | per 3.0 oz (85.0g) | 4mg (482%) | 56 |
radicchio | per 1.0 cup, shredded (40.0g) | 0mg (15%) | 61 |
white mushroom | per 1.0 cup, pieces or slices (70.0g) | 0mg (25%) | 62 |
portabella mushrooms | per 1.0 cup sliced (121.0g) | 0mg (52%) | 67 |
chicory greens | per 1.0 cup, chopped (29.0g) | 0mg (10%) | 70 |
crab | per 1.0 cup, flaked and pieces (118.0g) | 1mg (107%) | 92 |
coriander | per 0.3 cup (4.0g) | 0mg (1%) | 92 |
chard | per 1.0 cup (36.0g) | 0mg (7%) | 96 |
beet greens | per 1.0 cup (38.0g) | 0mg (8%) | 104 |
crayfish | per 3.0 oz (85.0g) | 1mg (65%) | 108 |
spinach | per 1.0 cup (180.0g) | 0mg (35%) | 119 |
seaweed (laver) | per 10.0 sheets (26.0g) | 0mg (8%) | 119 |
amaranth leaves | per 1.0 cup (132.0g) | 0mg (23%) | 120 |
asparagus | per 0.5 cup (90.0g) | 0mg (17%) | 120 |
welk | per 3.0 oz (85.0g) | 2mg (195%) | 120 |
sesame butter | per 1.0 tbsp (16.0g) | 1mg (75%) | 125 |
watercress | per 1.0 cup, chopped (34.0g) | 0mg (3%) | 129 |
alfalfa | per 1.0 cup (33.0g) | 0mg (6%) | 132 |
mung beans | per 1.0 cup (124.0g) | 0mg (17%) | 140 |
seaweed (wakame) | per 2.0 tbsp (1/8 cup) (10.0g) | 0mg (3%) | 143 |
mustard greens | per 1.0 cup, chopped (56.0g) | 0mg (10%) | 147 |
endive | per 0.5 cup, chopped (25.0g) | 0mg (3%) | 155 |
kale | per 1.0 cup, chopped (130.0g) | 0mg (23%) | 162 |
turkey liver | per 1.0 liver cooked (53.0g) | 1mg (62%) | 163 |
jalapeno peppers | per 1.0 cup, chopped (136.0g) | 0mg (22%) | 166 |
chives | per 1.0 tbsp chopped (3.0g) | 0mg (1%) | 172 |
turnip greens | per 1.0 cup (164.0g) | 0mg (27%) | 174 |
sauerkraut | per 1.0 cup (142.0g) | 0mg (15%) | 178 |
artichokes | per 1.0 artichoke, medium (128.0g) | 0mg (33%) | 183 |
summer squash | per 1.0 cup sliced (127.0g) | 0mg (13%) | 186 |
turkey heart | per 1.0 heart (20.0g) | 0mg (18%) | 190 |
snap beans | per 0.5 cup (120.0g) | 0mg (9%) | 193 |
wheat bran | per 1.0 cup (58.0g) | 1mg (64%) | 195 |
chayote | per 1.0 cup (1" pieces) (160.0g) | 0mg (20%) | 196 |
escarole | per 1.0 cup (150.0g) | 0mg (14%) | 197 |
pumpkin | per 1.0 cup, mashed (245.0g) | 0mg (25%) | 198 |
octopus | per 3.0 oz (85.0g) | 1mg (70%) | 200 |
carambola | per 1.0 cup, cubes (132.0g) | 0mg (20%) | 204 |
shiitake mushroom | per 1.0 cup whole (89.0g) | 0mg (16%) | 215 |
parsley | per 1.0 cup chopped (60.0g) | 0mg (10%) | 217 |
soybeans (sprouted) | per 1.0 cup (94.0g) | 0mg (34%) | 221 |
lamb heart | per 3.0 oz (85.0g) | 1mg (61%) | 225 |
okra | per 0.5 cup slices (80.0g) | 0mg (8%) | 233 |
pork liver | per 3.0 oz (85.0g) | 1mg (60%) | 234 |
blackberries | per 1.0 cup (144.0g) | 0mg (26%) | 235 |
lamb kidney | per 3.0 oz (85.0g) | 0mg (39%) | 243 |
beef heart | per 3.0 oz (85.0g) | 1mg (61%) | 249 |
beef kidney | per 3.0 oz (85.0g) | 0mg (53%) | 251 |
cashews | per 1.0 cup, whole (129.0g) | 3mg (293%) | 256 |
banana pepper | per 1.0 cup (124.0g) | 0mg (13%) | 259 |
sunflower seeds | per 1.0 cup (128.0g) | 2mg (260%) | 269 |
mollusks conch | per 1.0 cup, sliced (127.0g) | 1mg (61%) | 269 |
eggplant | per 1.0 cup, cubes (82.0g) | 0mg (7%) | 278 |
buckwheat | per 1.0 cup (170.0g) | 2mg (208%) | 281 |
natto | per 1.0 cup (175.0g) | 1mg (130%) | 285 |
radishes | per 1.0 cup slices (116.0g) | 0mg (6%) | 288 |
zucchini | per 1.0 cup, chopped (124.0g) | 0mg (7%) | 289 |
chicken liver | per 1.0 liver (44.0g) | 0mg (26%) | 289 |
arugula | per 1.0 leaf (2.0g) | 0mg (0%) | 296 |
seaweed (kelp) | per 2.0 tbsp (1/8 cup) (10.0g) | 0mg (1%) | 298 |
turnips | per 1.0 cup (156.0g) | 0mg (11%) | 300 |
gooseberries, canned | per 1.0 cup (252.0g) | 1mg (61%) | 303 |
white fish | per 1.0 cup, cooked (136.0g) | 0mg (48%) | 309 |
turnips | per 1.0 cup, cubes (156.0g) | 0mg (11%) | 309 |
edamame | per 1.0 cup (155.0g) | 1mg (59%) | 316 |
ginger | per 1.0 tsp (2.0g) | 0mg (1%) | 319 |
lima beans | per 1.0 cup (156.0g) | 0mg (55%) | 320 |
goat cheese | per 1.0 oz (28.4g) | 0mg (23%) | 325 |
lupin seeds | per 1.0 cup (180.0g) | 2mg (204%) | 327 |
lemongrass | per 1.0 cup (67.0g) | 0mg (20%) | 335 |
lamb lungs | per 1.0 oz (28.4g) | 0mg (8%) | 337 |
brazil nuts | per 1.0 cup, whole (133.0g) | 2mg (258%) | 340 |
onions | per 1.0 cup, chopped (100.0g) | 0mg (9%) | 347 |
hazelnuts | per 1.0 oz (28.4g) | 0mg (50%) | 354 |
Italian dressing, fat-free | per 1.0 tbsp (14.0g) | 0mg (2%) | 365 |
black beans | per 1.0 cup (194.0g) | 2mg (181%) | 365 |
tofu | per 0.2 block (91.0g) | 0mg (20%) | 374 |
pumpkin seeds | per 1.0 cup (129.0g) | 2mg (192%) | 375 |
broad beans | per 1.0 cup (170.0g) | 0mg (49%) | 382 |
cucumber | per 1.0 spear, small (35.0g) | 0mg (1%) | 386 |
pickles | per 1.0 spear, small (35.0g) | 0mg (1%) | 386 |
peas | per 1.0 cup (197.0g) | 2mg (178%) | 389 |
potato | per 0.5 cup (61.0g) | 0mg (15%) | 389 |
cowpeas | per 1.0 cup (171.0g) | 0mg (51%) | 390 |
flax seed | per 1.0 tbsp, whole (10.3g) | 0mg (14%) | 394 |
quince | per 1.0 fruit without refuse (92.0g) | 0mg (13%) | 395 |
pistachio nuts | per 1.0 cup (123.0g) | 2mg (177%) | 396 |
litchis | per 1.0 cup (190.0g) | 0mg (31%) | 401 |
sesame seeds | per 1.0 cup (150.0g) | 2mg (233%) | 406 |
pineapple | per 1.0 cup, chunks (165.0g) | 0mg (20%) | 409 |
walnuts | per 1.0 cup, chopped (125.0g) | 2mg (189%) | 410 |
shrimp | per 3.0 oz (85.0g) | 0mg (24%) | 415 |
limes | per 1.0 fruit (2" dia) (67.0g) | 0mg (5%) | 415 |
lentils | per 1.0 cup (198.0g) | 0mg (55%) | 416 |
chick peas | per 1.0 cup (164.0g) | 1mg (64%) | 419 |
kiwifruit | per 1.0 cup, sliced (180.0g) | 0mg (26%) | 422 |