Data Source: U.S. Agricultural Research Service Food Data Central
Default Ranking - Common Serving Size
Food Name | Common Serving | Amount (% RDI) | Calories 100% RDI |
---|---|---|---|
pumpkin seeds | per 1.0 cup (129.0g) | 764mg (182%) | 397 |
sesame seeds | per 1.0 cup (150.0g) | 518mg (123%) | 768 |
brazil nuts | per 1.0 cup (133.0g) | 500mg (119%) | 736 |
almonds | per 1.0 cup whole kernels (157.0g) | 430mg (102%) | 930 |
buckwheat | per 1.0 cup (170.0g) | 393mg (94%) | 624 |
pili nuts | per 1.0 cup (120.0g) | 362mg (86%) | 1000 |
lupin seeds | per 1.0 cup (180.0g) | 356mg (85%) | 787 |
wheat bran | per 1.0 cup (58.0g) | 354mg (84%) | 148 |
cashews | per 1.0 cup (129.0g) | 352mg (84%) | 892 |
pine nuts | per 1.0 cup (135.0g) | 339mg (81%) | 1126 |
black beans | per 1.0 cup (194.0g) | 332mg (79%) | 838 |
mollusks conch | per 1.0 cup (127.0g) | 302mg (72%) | 229 |
butternuts | per 1.0 cup (120.0g) | 284mg (68%) | 1085 |
Oats | per 1.0 cup (156.0g) | 276mg (66%) | 923 |
kidney beans | per 1.0 cup (184.0g) | 254mg (60%) | 1026 |
peanuts | per 1.0 cup (144.0g) | 253mg (60%) | 1429 |
walnuts | per 1.0 cup (125.0g) | 251mg (60%) | 1293 |
barley, hulled | per 1.0 cup (184.0g) | 245mg (58%) | 1118 |
bulgur | per 1.0 cup (140.0g) | 230mg (55%) | 876 |
oat bran | per 1.0 cup (94.0g) | 221mg (53%) | 440 |
corn grain, yellow | per 1.0 cup (166.0g) | 211mg (50%) | 1207 |
rye flour | per 1.0 cup (128.0g) | 205mg (49%) | 853 |
natto | per 1.0 cup (175.0g) | 201mg (48%) | 771 |
rye grain | per 1.0 cup (169.0g) | 186mg (44%) | 1291 |
macadamia nuts | per 1.0 cup (134.0g) | 174mg (41%) | 2320 |
sunflower seeds | per 1.0 cup (128.0g) | 165mg (39%) | 1778 |
pearled barley | per 1.0 cup (200.0g) | 158mg (38%) | 1871 |
garbanzo beans | per 1.0 cup (200.0g) | 158mg (38%) | 2010 |
spinach | per 1.0 cup (180.0g) | 157mg (37%) | 111 |
cornmeal, white | per 1.0 cup (122.0g) | 155mg (37%) | 1197 |
cornmeal, yellow | per 1.0 cup (122.0g) | 155mg (37%) | 1197 |
wheat, soft white | per 1.0 cup (168.0g) | 151mg (36%) | 1587 |
oat flour | per 1.0 cup (104.0g) | 150mg (36%) | 1178 |
welk | per 3.0 oz (85.0g) | 146mg (35%) | 672 |
pistachio nuts | per 1.0 cup (123.0g) | 134mg (32%) | 2192 |
pecans | per 1.0 cup (109.0g) | 132mg (31%) | 2399 |
quinoa | per 1.0 cup (185.0g) | 118mg (28%) | 787 |
corn flour, whole yellow | per 1.0 cup (117.0g) | 109mg (26%) | 1630 |
corn flour, whole-grain | per 1.0 cup (117.0g) | 109mg (26%) | 1630 |
corn flour, masa | per 1.0 cup (114.0g) | 106mg (25%) | 1639 |
edamame | per 1.0 cup (155.0g) | 99mg (24%) | 794 |
peas | per 1.0 cup (197.0g) | 97mg (23%) | 3017 |
navy beans | per 1.0 cup (182.0g) | 96mg (23%) | 1109 |
cowpeas | per 1.0 cup (171.0g) | 91mg (22%) | 919 |
lima beans | per 1.0 cup (156.0g) | 90mg (22%) | 818 |
coconut milk | per 1.0 cup (240.0g) | 89mg (21%) | 2611 |
sprouted wheat | per 1.0 cup (108.0g) | 89mg (21%) | 1014 |
buckwheat groats | per 1.0 cup (168.0g) | 86mg (20%) | 758 |
rice, brown, long-grain | per 1.0 cup (202.0g) | 79mg (19%) | 1325 |
chick peas | per 1.0 cup (164.0g) | 79mg (19%) | 1435 |
artichokes | per 1.0 artichoke (128.0g) | 77mg (18%) | 329 |
millet, cooked | per 1.0 cup (174.0g) | 77mg (18%) | 1136 |
broad beans | per 1.0 cup (170.0g) | 73mg (17%) | 1074 |
amaranth leaves | per 1.0 cup (132.0g) | 73mg (17%) | 160 |
lentils | per 1.0 cup (198.0g) | 71mg (17%) | 1353 |
passion fruit | per 1.0 cup (236.0g) | 68mg (16%) | 1405 |
pasta from corn flour | per 1.0 cup spaghetti packed (166.0g) | 68mg (16%) | 1557 |
rye flour | per 1.0 cup (102.0g) | 64mg (15%) | 2327 |
pasta, whole-wheat | per 1.0 cup spaghetti not packed (117.0g) | 63mg (15%) | 1159 |
lobster | per 1.0 cup (145.0g) | 62mg (15%) | 869 |
pasta, gluten-free | per 1.0 cup spaghetti not packed (169.0g) | 61mg (14%) | 1610 |
bananas | per 1.0 cup (225.0g) | 61mg (14%) | 1384 |
coconut water | per 1.0 cup (240.0g) | 60mg (14%) | 319 |
winter squash | per 1.0 cup (205.0g) | 59mg (14%) | 579 |
dried currants | per 1.0 cup (144.0g) | 59mg (14%) | 2899 |
crackers | per 1.0 cup (182.0g) | 58mg (14%) | 1089 |
sardine | per 1.0 cup (149.0g) | 58mg (14%) | 2240 |
sesame butter | per 1.0 tbsp (16.0g) | 58mg (14%) | 680 |
poi | per 1.0 cup (240.0g) | 58mg (14%) | 1960 |
soybeans (sprouted) | per 1.0 cup (94.0g) | 56mg (13%) | 567 |
rice flour | per 1.0 cup (158.0g) | 55mg (13%) | 4392 |
plantains | per 1.0 cup (148.0g) | 55mg (13%) | 1385 |
tuna | per 3.0 oz (85.0g) | 54mg (13%) | 1208 |
sweet potato | per 1.0 cup (200.0g) | 54mg (13%) | 1400 |
sweet corn | per 1.0 cup (145.0g) | 54mg (13%) | 976 |
raisins | per 1.0 cup (165.0g) | 53mg (13%) | 3924 |
sugar-apples, raw | per 1.0 cup (250.0g) | 53mg (13%) | 1880 |
wild rice | per 1.0 cup (164.0g) | 52mg (12%) | 1326 |
octopus | per 3.0 oz (85.0g) | 51mg (12%) | 1148 |
mussel | per 1.0 cup (150.0g) | 51mg (12%) | 1062 |
pasta, gluten-free, corn | per 1.0 cup (140.0g) | 50mg (12%) | 1470 |
cornmeal | per 1.0 cup (157.0g) | 50mg (12%) | 4856 |
raisins | per 1.0 cup (165.0g) | 50mg (12%) | 4144 |
rockfish | per 1.0 fillet (149.0g) | 49mg (12%) | 1387 |
corn bran | per 1.0 cup (76.0g) | 49mg (12%) | 1470 |
pollock | per 1.0 fillet (60.0g) | 49mg (12%) | 576 |
mackerel | per 1.0 piece (80.0g) | 48mg (11%) | 2135 |
caviar | per 1.0 tbsp (16.0g) | 48mg (11%) | 370 |
abalone | per 3.0 oz (85.0g) | 48mg (11%) | 1418 |
butternut squash | per 1.0 cup (140.0g) | 48mg (11%) | 556 |
white rice | per 1.0 cup (185.0g) | 46mg (11%) | 6132 |
hazelnuts | per 1.0 oz (28.4g) | 45mg (11%) | 1651 |
almond butter | per 1.0 tbsp (16.0g) | 45mg (11%) | 924 |
prunes | per 1.0 cup (248.0g) | 45mg (11%) | 2497 |
swiss cheese | per 1.0 cup (132.0g) | 44mg (10%) | 5002 |
avocado | per 1.0 cup (150.0g) | 44mg (10%) | 2317 |
turnip greens | per 1.0 cup (164.0g) | 43mg (10%) | 468 |
crab | per 1.0 cup (118.0g) | 42mg (10%) | 968 |
corn, dried | per 1.0 oz (28.4g) | 42mg (10%) | 1181 |
canned pineapple | per 1.0 cup (254.0g) | 41mg (10%) | 2047 |
flax seed | per 1.0 tbsp (10.3g) | 40mg (10%) | 572 |
chard | per 1.0 cup (36.0g) | 29mg (7%) | 99 |
spinach | per 1.0 cup (180.0g) | 157mg (37%) | 111 |
beet greens | per 1.0 cup (38.0g) | 27mg (6%) | 132 |
wheat bran | per 1.0 cup (58.0g) | 354mg (84%) | 148 |
seaweed (kelp) | per 2.0 tbsp (1/8 cup) (10.0g) | 12mg (3%) | 149 |
amaranth leaves | per 1.0 cup (132.0g) | 73mg (17%) | 160 |
seaweed (wakame) | per 2.0 tbsp (1/8 cup) (10.0g) | 11mg (3%) | 177 |
watercress | per 1.0 cup, chopped (34.0g) | 7mg (2%) | 220 |
arugula | per 1.0 leaf (2.0g) | 1mg (0%) | 223 |
mollusks conch | per 1.0 cup, sliced (127.0g) | 302mg (72%) | 229 |
okra | per 0.5 cup slices (80.0g) | 29mg (7%) | 257 |
chives | per 1.0 tbsp chopped (3.0g) | 1mg (0%) | 300 |
parsley | per 1.0 cup chopped (60.0g) | 30mg (7%) | 302 |
coconut water | per 1.0 cup (240.0g) | 60mg (14%) | 319 |
chicory greens | per 1.0 cup, chopped (29.0g) | 9mg (2%) | 322 |
artichokes | per 1.0 artichoke, medium (128.0g) | 77mg (18%) | 329 |
mustard greens | per 1.0 cup, chopped (56.0g) | 18mg (4%) | 354 |
alfalfa | per 1.0 cup (33.0g) | 9mg (2%) | 358 |
caviar | per 1.0 tbsp (16.0g) | 48mg (11%) | 370 |
coriander | per 0.3 cup (4.0g) | 1mg (0%) | 372 |
pumpkin seeds | per 1.0 cup (129.0g) | 764mg (182%) | 397 |
zucchini | per 1.0 cup, chopped (124.0g) | 22mg (5%) | 397 |
summer squash | per 1.0 cup sliced (127.0g) | 25mg (6%) | 399 |
yeast extract spread | per 1.0 tsp (6.0g) | 11mg (3%) | 432 |
oat bran | per 1.0 cup (94.0g) | 221mg (53%) | 440 |
chinese cabbage | per 1.0 cup, shredded (170.0g) | 19mg (4%) | 458 |
turnip greens | per 1.0 cup (164.0g) | 43mg (10%) | 468 |
endive | per 0.5 cup, chopped (25.0g) | 4mg (1%) | 476 |
lettuce | per 1.0 cup shredded (36.0g) | 5mg (1%) | 485 |
snap beans | per 0.5 cup (120.0g) | 16mg (4%) | 485 |
butternut squash | per 1.0 cup, cubes (140.0g) | 48mg (11%) | 556 |
soybeans (sprouted) | per 1.0 cup (94.0g) | 56mg (13%) | 567 |
mung beans | per 1.0 cup (124.0g) | 17mg (4%) | 570 |
flax seed | per 1.0 tbsp, whole (10.3g) | 40mg (10%) | 572 |
pollock | per 1.0 fillet (60.0g) | 49mg (12%) | 576 |
winter squash | per 1.0 cup, cubes (205.0g) | 59mg (14%) | 579 |
escarole | per 1.0 cup (150.0g) | 20mg (5%) | 614 |
sauerkraut | per 1.0 cup (142.0g) | 18mg (4%) | 614 |
buckwheat | per 1.0 cup (170.0g) | 393mg (94%) | 624 |
celery | per 1.0 cup, diced (150.0g) | 18mg (4%) | 630 |
turnips | per 1.0 cup (156.0g) | 22mg (5%) | 630 |
cabbage | per 0.5 cup, shredded (75.0g) | 11mg (3%) | 644 |
kale | per 1.0 cup, chopped (130.0g) | 23mg (6%) | 653 |
asparagus | per 0.5 cup (90.0g) | 13mg (3%) | 660 |
collards | per 1.0 cup, chopped (190.0g) | 40mg (10%) | 660 |
banana pepper | per 1.0 cup (124.0g) | 21mg (5%) | 667 |
welk | per 3.0 oz (85.0g) | 146mg (35%) | 672 |
radishes | per 1.0 cup slices (116.0g) | 12mg (3%) | 672 |
onions | per 1.0 cup, chopped (100.0g) | 20mg (5%) | 672 |
sesame butter | per 1.0 tbsp (16.0g) | 58mg (14%) | 680 |
lemongrass | per 1.0 cup (67.0g) | 40mg (10%) | 693 |
broccoli | per 0.5 cup, chopped (78.0g) | 16mg (4%) | 700 |
cauliflower | per 1.0 cup chopped (1/2" pieces) (107.0g) | 16mg (4%) | 700 |
red cabbage | per 1.0 leaf (22.0g) | 4mg (1%) | 716 |
cucumber | per 1.0 spear, small (35.0g) | 2mg (1%) | 720 |
pickles | per 1.0 spear, small (35.0g) | 2mg (1%) | 720 |
peas | per 1.0 cup, chopped (98.0g) | 24mg (6%) | 735 |
rhubarb | per 1.0 cup, diced (122.0g) | 15mg (3%) | 735 |
brazil nuts | per 1.0 cup, whole (133.0g) | 500mg (119%) | 736 |
radicchio | per 1.0 cup, shredded (40.0g) | 5mg (1%) | 743 |
eggplant | per 1.0 cup, cubes (82.0g) | 11mg (3%) | 750 |
jalapeno peppers | per 1.0 cup, chopped (136.0g) | 20mg (5%) | 756 |
buckwheat groats | per 1.0 cup (168.0g) | 86mg (20%) | 758 |
sesame seeds | per 1.0 cup (150.0g) | 518mg (123%) | 768 |
natto | per 1.0 cup (175.0g) | 201mg (48%) | 771 |
ginger | per 1.0 tsp (2.0g) | 1mg (0%) | 781 |
beets | per 1.0 cup (136.0g) | 31mg (7%) | 785 |
lupin seeds | per 1.0 cup (180.0g) | 356mg (85%) | 787 |
quinoa | per 1.0 cup (185.0g) | 118mg (28%) | 787 |
edamame | per 1.0 cup (155.0g) | 99mg (24%) | 794 |
lima beans | per 1.0 cup (156.0g) | 90mg (22%) | 818 |
black beans | per 1.0 cup (194.0g) | 332mg (79%) | 838 |
chayote | per 1.0 cup (1" pieces) (160.0g) | 19mg (5%) | 840 |
rye flour | per 1.0 cup (128.0g) | 205mg (49%) | 853 |
shiitake mushroom | per 1.0 cup whole (89.0g) | 17mg (4%) | 862 |
lobster | per 1.0 cup (145.0g) | 62mg (15%) | 869 |
bulgur | per 1.0 cup (140.0g) | 230mg (55%) | 876 |
celeriac | per 1.0 cup (156.0g) | 31mg (7%) | 882 |
cashews | per 1.0 cup, whole (129.0g) | 352mg (84%) | 892 |
haddock | per 1.0 oz, boneless (28.4g) | 15mg (4%) | 902 |
blackberries | per 1.0 cup (144.0g) | 29mg (7%) | 903 |
leeks | per 1.0 cup (89.0g) | 25mg (6%) | 915 |
cod | per 1.0 oz (28.4g) | 38mg (9%) | 916 |
cowpeas | per 1.0 cup (171.0g) | 91mg (22%) | 919 |
Oats | per 1.0 cup (156.0g) | 276mg (66%) | 923 |
almond butter | per 1.0 tbsp (16.0g) | 45mg (11%) | 924 |
almonds | per 1.0 cup whole kernels (157.0g) | 430mg (102%) | 930 |
pumpkin | per 1.0 cup, mashed (245.0g) | 22mg (5%) | 933 |
portabella mushrooms | per 1.0 cup sliced (121.0g) | 16mg (4%) | 937 |
crab | per 1.0 cup, flaked and pieces (118.0g) | 42mg (10%) | 968 |
sweet corn | per 1.0 cup (145.0g) | 54mg (13%) | 976 |
brussel sprouts | per 1.0 cup (155.0g) | 28mg (7%) | 980 |
raspberries | per 1.0 cup (123.0g) | 27mg (6%) | 993 |
tofu | per 0.2 block (91.0g) | 32mg (8%) | 996 |
pili nuts | per 1.0 cup (120.0g) | 362mg (86%) | 1000 |
mulberries | per 1.0 cup (140.0g) | 25mg (6%) | 1003 |
sprouted wheat | per 1.0 cup (108.0g) | 89mg (21%) | 1014 |
kidney beans | per 1.0 cup (184.0g) | 254mg (60%) | 1026 |
white mushroom | per 1.0 cup, pieces or slices (70.0g) | 6mg (2%) | 1027 |
strawberries | per 1.0 cup, halves (152.0g) | 20mg (5%) | 1034 |
crayfish | per 3.0 oz (85.0g) | 28mg (7%) | 1044 |