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) | 1591mg (159%) | 453 |
sunflower seeds | per 1.0 cup (128.0g) | 1478mg (148%) | 473 |
sesame seeds | per 1.0 cup (150.0g) | 1001mg (100%) | 946 |
brazil nuts | per 1.0 cup (133.0g) | 964mg (96%) | 909 |
Oats | per 1.0 cup (156.0g) | 816mg (82%) | 744 |
lupin seeds | per 1.0 cup (180.0g) | 792mg (79%) | 843 |
pine nuts | per 1.0 cup (135.0g) | 776mg (78%) | 1170 |
swiss cheese | per 1.0 cup (132.0g) | 758mg (76%) | 685 |
kidney beans | per 1.0 cup (184.0g) | 747mg (75%) | 830 |
mozzarella (non fat) | per 1.0 cup (113.0g) | 741mg (74%) | 215 |
almonds | per 1.0 cup whole kernels (157.0g) | 732mg (73%) | 1303 |
sardine | per 1.0 cup (149.0g) | 730mg (73%) | 424 |
pili nuts | per 1.0 cup (120.0g) | 690mg (69%) | 1250 |
oat bran | per 1.0 cup (94.0g) | 690mg (69%) | 335 |
cashews | per 1.0 cup (129.0g) | 685mg (68%) | 1092 |
black beans | per 1.0 cup (194.0g) | 683mg (68%) | 969 |
wheat, soft white | per 1.0 cup (168.0g) | 675mg (68%) | 846 |
walnuts | per 1.0 cup (125.0g) | 641mg (64%) | 1207 |
cheddar | per 1.0 cup (132.0g) | 639mg (64%) | 357 |
rye flour | per 1.0 cup (128.0g) | 639mg (64%) | 651 |
peas | per 1.0 cup (197.0g) | 632mg (63%) | 1097 |
parmesan cheese | per 1.0 cup (100.0g) | 627mg (63%) | 670 |
muenster cheese | per 1.0 cup (132.0g) | 618mg (62%) | 786 |
colby | per 1.0 cup (132.0g) | 603mg (60%) | 862 |
buckwheat | per 1.0 cup (170.0g) | 590mg (59%) | 988 |
wheat bran | per 1.0 cup (58.0g) | 588mg (59%) | 213 |
monterey cheese | per 1.0 cup (132.0g) | 586mg (59%) | 840 |
pistachio nuts | per 1.0 cup (123.0g) | 577mg (58%) | 1213 |
peanuts | per 1.0 cup (144.0g) | 572mg (57%) | 1509 |
rye grain | per 1.0 cup (169.0g) | 561mg (56%) | 1018 |
butternuts | per 1.0 cup (120.0g) | 535mg (54%) | 1372 |
limburger cheese | per 1.0 cup (134.0g) | 527mg (53%) | 832 |
feta cheese | per 1.0 cup (150.0g) | 506mg (51%) | 783 |
garbanzo beans | per 1.0 cup (200.0g) | 504mg (50%) | 1500 |
barley, hulled | per 1.0 cup (184.0g) | 486mg (49%) | 1341 |
oat flour | per 1.0 cup (104.0g) | 470mg (47%) | 894 |
lamb sweetbread | per 3.0 oz (85.0g) | 468mg (47%) | 262 |
mozzarella | per 1.0 cup (86.0g) | 462mg (46%) | 566 |
pearled barley | per 1.0 cup (200.0g) | 442mg (44%) | 1593 |
bulgur | per 1.0 cup (140.0g) | 420mg (42%) | 1140 |
roast ham | per 1.0 cup (140.0g) | 393mg (39%) | 633 |
beef liver | per 1.0 slice (81.0g) | 393mg (39%) | 361 |
flounder | per 1.0 fillet (127.0g) | 392mg (39%) | 278 |
lamb liver | per 3.0 oz (85.0g) | 390mg (39%) | 366 |
rockfish | per 1.0 fillet (149.0g) | 370mg (37%) | 440 |
veal liver | per 1.0 slice (80.0g) | 368mg (37%) | 417 |
scallop | per 3.0 oz (85.0g) | 362mg (36%) | 261 |
lentils | per 1.0 cup (198.0g) | 356mg (36%) | 644 |
rib eye fillet | per 1.0 fillet (135.0g) | 354mg (35%) | 760 |
corn grain, yellow | per 1.0 cup (166.0g) | 349mg (35%) | 1738 |
pork ribs | per 1.0 rack (122.0g) | 348mg (35%) | 758 |
lamb brains | per 3.0 oz (85.0g) | 326mg (33%) | 401 |
corn flour, whole yellow | per 1.0 cup (117.0g) | 318mg (32%) | 1327 |
corn flour, whole-grain | per 1.0 cup (117.0g) | 318mg (32%) | 1327 |
natto | per 1.0 cup (175.0g) | 305mg (30%) | 1213 |
sweetbread | per 3.0 oz (85.0g) | 303mg (30%) | 893 |
pecans | per 1.0 cup (109.0g) | 302mg (30%) | 2495 |
mussel | per 1.0 cup (150.0g) | 296mg (30%) | 437 |
cornmeal, white | per 1.0 cup (122.0g) | 294mg (29%) | 1502 |
cornmeal, yellow | per 1.0 cup (122.0g) | 294mg (29%) | 1502 |
beef kidney | per 3.0 oz (85.0g) | 287mg (29%) | 464 |
beef brains | per 3.0 oz (85.0g) | 285mg (28%) | 451 |
beef shortribs | per 1.0 piece (121.0g) | 284mg (28%) | 1255 |
quinoa | per 1.0 cup (185.0g) | 281mg (28%) | 789 |
clam | per 3.0 oz (85.0g) | 278mg (28%) | 434 |
tuna | per 3.0 oz (85.0g) | 277mg (28%) | 564 |
crab | per 1.0 cup (118.0g) | 276mg (28%) | 355 |
mollusks conch | per 1.0 cup (127.0g) | 276mg (28%) | 599 |
chick peas | per 1.0 cup (164.0g) | 276mg (28%) | 976 |
beef tenderloin steak | per 1.0 steak (140.0g) | 274mg (27%) | 1393 |
greek yogurt (low fat) | per 1.0 container (200.0g) | 274mg (27%) | 533 |
cod | per 1.0 oz (28.4g) | 270mg (27%) | 305 |
lobster | per 1.0 cup (145.0g) | 268mg (27%) | 481 |
cowpeas | per 1.0 cup (171.0g) | 267mg (27%) | 744 |
lamb kidney | per 3.0 oz (85.0g) | 265mg (27%) | 359 |
corn flour, masa | per 1.0 cup (114.0g) | 263mg (26%) | 1571 |
navy beans | per 1.0 cup (182.0g) | 262mg (26%) | 972 |
edamame | per 1.0 cup (155.0g) | 262mg (26%) | 716 |
shrimp | per 3.0 oz (85.0g) | 260mg (26%) | 389 |
salmon | per 3.0 oz (85.0g) | 259mg (26%) | 511 |
pork chops | per 3.0 oz (85.0g) | 255mg (26%) | 580 |
beef tenderloin steak | per 1.0 steak (119.0g) | 255mg (25%) | 1224 |
macadamia nuts | per 1.0 cup (134.0g) | 252mg (25%) | 3819 |
halibut | per 3.0 oz (85.0g) | 244mg (24%) | 387 |
coconut milk | per 1.0 cup (240.0g) | 240mg (24%) | 2300 |
welk | per 3.0 oz (85.0g) | 240mg (24%) | 975 |
octopus | per 3.0 oz (85.0g) | 237mg (24%) | 588 |
veal | per 3.0 oz (85.0g) | 235mg (24%) | 545 |
leg ham | per 3.0 oz (85.0g) | 232mg (23%) | 604 |
sturgeon | per 3.0 oz (85.0g) | 230mg (23%) | 498 |
crayfish | per 3.0 oz (85.0g) | 230mg (23%) | 304 |
rye flour | per 1.0 cup (102.0g) | 230mg (23%) | 1551 |
roast pork | per 3.0 oz (85.0g) | 228mg (23%) | 743 |
milk (full fat) | per 1.0 cup (244.0g) | 227mg (23%) | 688 |
beef heart | per 3.0 oz (85.0g) | 225mg (23%) | 675 |
ground turkey | per 3.0 oz (85.0g) | 224mg (22%) | 981 |
ground pork | per 3.0 oz grilled patties (85.0g) | 222mg (22%) | 709 |
duck | per 1.0 cup (140.0g) | 218mg (22%) | 2160 |
flank, steak | per 3.0 oz (85.0g) | 218mg (22%) | 1027 |
pork loin | per 3.0 oz (85.0g) | 217mg (22%) | 757 |
sprouted wheat | per 1.0 cup (108.0g) | 216mg (22%) | 990 |
watercress | per 1.0 cup, chopped (34.0g) | 20mg (2%) | 183 |
cream cheese (low fat) | per 1.0 tbsp (18.0g) | 94mg (9%) | 201 |
molluscs | per 1.0 unit 2 large or 5 small (30.0g) | 100mg (10%) | 207 |
wheat bran | per 1.0 cup (58.0g) | 588mg (59%) | 213 |
portabella mushrooms | per 1.0 cup sliced (121.0g) | 163mg (16%) | 215 |
mozzarella (non fat) | per 1.0 cup, shredded (113.0g) | 741mg (74%) | 215 |
white mushroom | per 1.0 cup, pieces or slices (70.0g) | 60mg (6%) | 256 |
scallop | per 3.0 oz (85.0g) | 362mg (36%) | 261 |
lamb sweetbread | per 3.0 oz (85.0g) | 468mg (47%) | 262 |
flounder | per 1.0 fillet (127.0g) | 392mg (39%) | 278 |
amaranth leaves | per 1.0 cup (132.0g) | 95mg (10%) | 292 |
crayfish | per 3.0 oz (85.0g) | 230mg (23%) | 304 |
cod | per 1.0 oz (28.4g) | 270mg (27%) | 305 |
perch | per 1.0 fillet (50.0g) | 150mg (15%) | 320 |
alfalfa | per 1.0 cup (33.0g) | 23mg (2%) | 329 |
oat bran | per 1.0 cup (94.0g) | 690mg (69%) | 335 |
shiitake mushroom | per 1.0 cup whole (89.0g) | 99mg (10%) | 351 |
crab | per 1.0 cup, flaked and pieces (118.0g) | 276mg (28%) | 355 |
fish roe | per 1.0 tbsp (14.0g) | 56mg (6%) | 356 |
cheddar | per 1.0 cup, diced (132.0g) | 639mg (64%) | 357 |
lamb kidney | per 3.0 oz (85.0g) | 265mg (27%) | 359 |
beef liver | per 1.0 slice (81.0g) | 393mg (39%) | 361 |
celeriac | per 1.0 cup (156.0g) | 179mg (18%) | 365 |
lamb liver | per 3.0 oz (85.0g) | 390mg (39%) | 366 |
halibut | per 3.0 oz (85.0g) | 244mg (24%) | 387 |
shrimp | per 3.0 oz (85.0g) | 260mg (26%) | 389 |
chicken liver | per 1.0 liver (44.0g) | 194mg (19%) | 389 |
lamb brains | per 3.0 oz (85.0g) | 326mg (33%) | 401 |
whiting | per 1.0 fillet (72.0g) | 205mg (21%) | 407 |
asparagus | per 0.5 cup (90.0g) | 49mg (5%) | 407 |
spinach | per 1.0 cup (180.0g) | 101mg (10%) | 411 |
chard | per 1.0 cup (36.0g) | 17mg (2%) | 413 |
chinese cabbage | per 1.0 cup, shredded (170.0g) | 49mg (5%) | 414 |
pollock | per 1.0 fillet (60.0g) | 160mg (16%) | 416 |
veal liver | per 1.0 slice (80.0g) | 368mg (37%) | 417 |
sardine | per 1.0 cup, drained (149.0g) | 730mg (73%) | 424 |
Italian dressing, fat-free | per 1.0 tbsp (14.0g) | 15mg (2%) | 431 |
lamb lungs | per 1.0 oz (28.4g) | 62mg (6%) | 434 |
clam | per 3.0 oz (85.0g) | 278mg (28%) | 434 |
mussel | per 1.0 cup (150.0g) | 296mg (30%) | 437 |
rockfish | per 1.0 fillet (149.0g) | 370mg (37%) | 440 |
zucchini | per 1.0 cup, chopped (124.0g) | 47mg (5%) | 447 |
beef brains | per 3.0 oz (85.0g) | 285mg (28%) | 451 |
pumpkin seeds | per 1.0 cup (129.0g) | 1591mg (159%) | 453 |
haddock | per 1.0 oz, boneless (28.4g) | 71mg (7%) | 462 |
beef kidney | per 3.0 oz (85.0g) | 287mg (29%) | 464 |
mustard greens | per 1.0 cup, chopped (56.0g) | 32mg (3%) | 466 |
sunflower seeds | per 1.0 cup (128.0g) | 1478mg (148%) | 473 |
coriander | per 0.3 cup (4.0g) | 2mg (0%) | 479 |
arugula | per 1.0 leaf (2.0g) | 1mg (0%) | 481 |
lobster | per 1.0 cup (145.0g) | 268mg (27%) | 481 |
chicory greens | per 1.0 cup, chopped (29.0g) | 14mg (1%) | 489 |
sturgeon | per 3.0 oz (85.0g) | 230mg (23%) | 498 |
ham | per 1.0 oz boneless (28.4g) | 83mg (8%) | 510 |
salmon | per 3.0 oz (85.0g) | 259mg (26%) | 511 |
chives | per 1.0 tbsp chopped (3.0g) | 2mg (0%) | 517 |
lettuce | per 1.0 cup shredded (36.0g) | 10mg (1%) | 517 |
broccoli | per 0.5 cup, chopped (78.0g) | 52mg (5%) | 522 |
artichokes | per 1.0 artichoke, medium (128.0g) | 115mg (12%) | 522 |
oysters | per 3.0 oz (85.0g) | 165mg (16%) | 526 |
greek yogurt (low fat) | per 1.0 container (7 oz) (200.0g) | 274mg (27%) | 533 |
beet greens | per 1.0 cup (38.0g) | 16mg (2%) | 537 |
cottage cheese (low fat) | per 4.0 oz (113.0g) | 170mg (17%) | 540 |
veal | per 3.0 oz (85.0g) | 235mg (24%) | 545 |
seaweed (wakame) | per 2.0 tbsp (1/8 cup) (10.0g) | 8mg (1%) | 563 |
tuna | per 3.0 oz (85.0g) | 277mg (28%) | 564 |
mozzarella | per 1.0 cup (86.0g) | 462mg (46%) | 566 |
cauliflower | per 1.0 cup chopped (1/2" pieces) (107.0g) | 47mg (5%) | 568 |
radicchio | per 1.0 cup, shredded (40.0g) | 16mg (2%) | 575 |
pork chops | per 3.0 oz (85.0g) | 255mg (26%) | 580 |
octopus | per 3.0 oz (85.0g) | 237mg (24%) | 588 |
summer squash | per 1.0 cup sliced (127.0g) | 41mg (4%) | 594 |
chicken breast | per 3.0 oz (85.0g) | 212mg (21%) | 594 |
mollusks conch | per 1.0 cup, sliced (127.0g) | 276mg (28%) | 599 |
soybeans (sprouted) | per 1.0 cup (94.0g) | 127mg (13%) | 600 |
seaweed (laver) | per 10.0 sheets (26.0g) | 15mg (2%) | 603 |
leg ham | per 3.0 oz (85.0g) | 232mg (23%) | 604 |
turkey liver | per 1.0 liver cooked (53.0g) | 165mg (17%) | 606 |
endive | per 0.5 cup, chopped (25.0g) | 7mg (1%) | 607 |
beef tripe | per 3.0 oz (85.0g) | 143mg (14%) | 613 |
parsley | per 1.0 cup chopped (60.0g) | 35mg (3%) | 621 |
trout | per 1.0 fillet (71.0g) | 192mg (19%) | 622 |
roast ham | per 1.0 cup (140.0g) | 393mg (39%) | 633 |
lean pastrami | per 1.0 serving 6 slices (57.0g) | 86mg (9%) | 633 |
ground beef (lean) | per 3.0 oz (85.0g) | 190mg (19%) | 643 |
lentils | per 1.0 cup (198.0g) | 356mg (36%) | 644 |
rye flour | per 1.0 cup (128.0g) | 639mg (64%) | 651 |
gouda cheese | per 1.0 oz (28.4g) | 155mg (16%) | 652 |
egg yolk | per 1.0 oz (28.4g) | 118mg (12%) | 664 |
edam cheese | per 1.0 oz (28.4g) | 152mg (15%) | 666 |
pumpkin | per 1.0 cup, mashed (245.0g) | 74mg (7%) | 667 |
herring | per 1.0 oz, boneless (28.4g) | 92mg (9%) | 668 |
parmesan cheese | per 1.0 cup (100.0g) | 627mg (63%) | 670 |
beef heart | per 3.0 oz (85.0g) | 225mg (23%) | 675 |
pork shoulder | per 3.0 oz (85.0g) | 204mg (20%) | 675 |
bison | per 1.0 serving ( 3 oz ) (85.0g) | 215mg (22%) | 676 |
mung beans | per 1.0 cup (124.0g) | 35mg (3%) | 679 |
lamb heart | per 3.0 oz (85.0g) | 201mg (20%) | 679 |
gruyere cheese | per 1.0 oz (28.4g) | 172mg (17%) | 683 |
swiss cheese | per 1.0 cup, diced (132.0g) | 758mg (76%) | 685 |
pork liver | per 3.0 oz (85.0g) | 205mg (20%) | 685 |