Data Source: U.S. Agricultural Research Service Food Data Central
Default Ranking - Common Serving Size
Food Name | Common Serving | Amount (% RDI) | Calories 100% RDI |
---|---|---|---|
black beans | per 1.0 cup (194.0g) | 2mg (146%) | 455 |
macadamia nuts | per 1.0 cup (134.0g) | 2mg (133%) | 721 |
peas | per 1.0 cup (197.0g) | 1mg (119%) | 582 |
yeast extract spread | per 1.0 tsp (6.0g) | 1mg (117%) | 9 |
lamb liver | per 3.0 oz (85.0g) | 1mg (111%) | 128 |
Oats | per 1.0 cup (156.0g) | 1mg (99%) | 612 |
barley, hulled | per 1.0 cup (184.0g) | 1mg (99%) | 658 |
lupin seeds | per 1.0 cup (180.0g) | 1mg (96%) | 696 |
kidney beans | per 1.0 cup (184.0g) | 1mg (93%) | 665 |
oat bran | per 1.0 cup (94.0g) | 1mg (92%) | 252 |
pili nuts | per 1.0 cup (120.0g) | 1mg (91%) | 945 |
sesame seeds | per 1.0 cup (150.0g) | 1mg (87%) | 1083 |
roast ham | per 1.0 cup (140.0g) | 1mg (85%) | 293 |
garbanzo beans | per 1.0 cup (200.0g) | 1mg (80%) | 951 |
cornmeal | per 1.0 cup (157.0g) | 1mg (72%) | 806 |
pork (lean) | per 3.0 oz (85.0g) | 1mg (72%) | 247 |
pistachio nuts | per 1.0 cup (123.0g) | 1mg (71%) | 982 |
brazil nuts | per 1.0 cup (133.0g) | 1mg (68%) | 1282 |
oat flour | per 1.0 cup (104.0g) | 1mg (60%) | 701 |
pecans | per 1.0 cup (109.0g) | 1mg (60%) | 1256 |
pork ribs | per 1.0 rack (122.0g) | 1mg (58%) | 454 |
wheat, soft white | per 1.0 cup (168.0g) | 1mg (57%) | 995 |
pork chops | per 3.0 oz (85.0g) | 1mg (53%) | 278 |
corn grain, yellow | per 1.0 cup (166.0g) | 1mg (53%) | 1138 |
rye grain | per 1.0 cup (169.0g) | 1mg (45%) | 1284 |
roast pork | per 3.0 oz (85.0g) | 1mg (43%) | 398 |
pine nuts | per 1.0 cup (135.0g) | 0mg (41%) | 2219 |
cornmeal, yellow | per 1.0 cup (122.0g) | 0mg (39%) | 1128 |
cornmeal, white | per 1.0 cup (122.0g) | 0mg (39%) | 1128 |
cashews | per 1.0 cup (129.0g) | 0mg (39%) | 1917 |
Noodles, egg, enriched, cooked | per 1.0 cup (160.0g) | 0mg (39%) | 573 |
pork shoulder | per 3.0 oz (85.0g) | 0mg (38%) | 359 |
butternuts | per 1.0 cup (120.0g) | 0mg (38%) | 1917 |
leg ham | per 3.0 oz (85.0g) | 0mg (37%) | 379 |
pork loin | per 3.0 oz (85.0g) | 0mg (36%) | 451 |
navy beans | per 1.0 cup (182.0g) | 0mg (36%) | 709 |
rye flour | per 1.0 cup (128.0g) | 0mg (34%) | 1234 |
lamb kidney | per 3.0 oz (85.0g) | 0mg (33%) | 291 |
bratwurst | per 1.0 link cooked (85.0g) | 0mg (33%) | 871 |
pearled barley | per 1.0 cup (200.0g) | 0mg (32%) | 2212 |
ground pork | per 3.0 oz grilled patties (85.0g) | 0mg (31%) | 513 |
rice, brown, long-grain | per 1.0 cup (202.0g) | 0mg (30%) | 829 |
pork ribs | per 3.0 oz (85.0g) | 0mg (30%) | 1036 |
pumpkin seeds | per 1.0 cup (129.0g) | 0mg (29%) | 2457 |
cowpeas | per 1.0 cup (171.0g) | 0mg (29%) | 689 |
beef kidney | per 3.0 oz (85.0g) | 0mg (29%) | 467 |
lima beans | per 1.0 cup (156.0g) | 0mg (28%) | 625 |
lentils | per 1.0 cup (198.0g) | 0mg (28%) | 824 |
bulgur | per 1.0 cup (140.0g) | 0mg (27%) | 1769 |
poi | per 1.0 cup (240.0g) | 0mg (26%) | 1034 |
edamame | per 1.0 cup (155.0g) | 0mg (26%) | 726 |
wheat bran | per 1.0 cup (58.0g) | 0mg (25%) | 496 |
jerusalem-artichokes | per 1.0 cup slices (150.0g) | 0mg (25%) | 438 |
rye flour | per 1.0 cup (102.0g) | 0mg (24%) | 1459 |
corn flour, whole yellow | per 1.0 cup (117.0g) | 0mg (24%) | 1761 |
corn flour, whole-grain | per 1.0 cup (117.0g) | 0mg (24%) | 1761 |
natto | per 1.0 cup (175.0g) | 0mg (23%) | 1583 |
sugar-apples, raw | per 1.0 cup (250.0g) | 0mg (23%) | 1025 |
garlic | per 1.0 cup (136.0g) | 0mg (23%) | 894 |
corn flour, masa | per 1.0 cup (114.0g) | 0mg (21%) | 1953 |
knackwurst | per 1.0 link (72.0g) | 0mg (21%) | 1077 |
duck | per 1.0 cup (140.0g) | 0mg (20%) | 2324 |
sprouted wheat | per 1.0 cup (108.0g) | 0mg (20%) | 1056 |
mussel | per 1.0 cup (150.0g) | 0mg (20%) | 645 |
tuna | per 3.0 oz (85.0g) | 0mg (20%) | 794 |
thousand island dressing | per 1.0 tbsp (16.0g) | 0mg (19%) | 315 |
feta cheese | per 1.0 cup (150.0g) | 0mg (19%) | 2057 |
dried currants | per 1.0 cup (144.0g) | 0mg (19%) | 2123 |
pepperoni | per 3.0 oz (85.0g) | 0mg (19%) | 2232 |
canned pineapple | per 1.0 cup (252.0g) | 0mg (19%) | 686 |
canned pineapple | per 1.0 cup (254.0g) | 0mg (19%) | 1040 |
sweet corn | per 1.0 cup (145.0g) | 0mg (19%) | 666 |
pork liver | per 3.0 oz (85.0g) | 0mg (18%) | 767 |
rice flour | per 1.0 cup (158.0g) | 0mg (18%) | 3183 |
sweet potato | per 1.0 cup (200.0g) | 0mg (18%) | 1009 |
gingko nuts | per 1.0 cup (155.0g) | 0mg (17%) | 1002 |
beef heart | per 3.0 oz (85.0g) | 0mg (17%) | 906 |
pasta from corn flour | per 1.0 cup spaghetti packed (166.0g) | 0mg (17%) | 1520 |
quinoa | per 1.0 cup (185.0g) | 0mg (16%) | 1346 |
liver sausage | per 3.0 oz (85.0g) | 0mg (16%) | 1727 |
lamb heart | per 3.0 oz (85.0g) | 0mg (16%) | 844 |
bison | per 1.0 serving (85.0g) | 0mg (16%) | 904 |
soybeans (sprouted) | per 1.0 cup (94.0g) | 0mg (16%) | 474 |
chick peas | per 1.0 cup (164.0g) | 0mg (16%) | 1697 |
abalone | per 3.0 oz (85.0g) | 0mg (16%) | 1031 |
oranges | per 1.0 cup sections (185.0g) | 0mg (15%) | 552 |
raisins | per 1.0 cup (165.0g) | 0mg (15%) | 3171 |
millet, cooked | per 1.0 cup (174.0g) | 0mg (15%) | 1347 |
pasta, whole-wheat | per 1.0 cup spaghetti not packed (117.0g) | 0mg (15%) | 1146 |
chorizo | per 1.0 oz (28.4g) | 0mg (15%) | 867 |
raisins | per 1.0 cup (165.0g) | 0mg (15%) | 3385 |
buckwheat | per 1.0 cup (170.0g) | 0mg (14%) | 4075 |
spinach | per 1.0 cup (180.0g) | 0mg (14%) | 291 |
flax seed | per 1.0 tbsp (10.3g) | 0mg (14%) | 390 |
broad beans | per 1.0 cup (170.0g) | 0mg (14%) | 1361 |
egg noodles, enriched | per 0.5 cup dry (28.0g) | 0mg (13%) | 986 |
pasta, gluten-free | per 1.0 cup spaghetti not packed (169.0g) | 0mg (13%) | 1743 |
brussel sprouts | per 1.0 cup (155.0g) | 0mg (13%) | 489 |
ham | per 1.0 oz boneless (28.4g) | 0mg (13%) | 337 |
tangerine juice | per 1.0 cup (249.0g) | 0mg (12%) | 1000 |
winter squash | per 1.0 cup (205.0g) | 0mg (12%) | 667 |
yeast extract spread | per 1.0 tsp (6.0g) | 1mg (117%) | 9 |
lamb liver | per 3.0 oz (85.0g) | 1mg (111%) | 128 |
watercress | per 1.0 cup, chopped (34.0g) | 0mg (3%) | 147 |
asparagus | per 0.5 cup (90.0g) | 0mg (12%) | 163 |
okra | per 0.5 cup slices (80.0g) | 0mg (9%) | 200 |
pork (lean) | per 3.0 oz (85.0g) | 1mg (72%) | 247 |
oat bran | per 1.0 cup (94.0g) | 1mg (92%) | 252 |
endive | per 0.5 cup, chopped (25.0g) | 0mg (2%) | 255 |
lettuce | per 1.0 cup shredded (36.0g) | 0mg (2%) | 257 |
beet greens | per 1.0 cup (38.0g) | 0mg (3%) | 264 |
pork chops | per 3.0 oz (85.0g) | 1mg (53%) | 278 |
spinach | per 1.0 cup (180.0g) | 0mg (14%) | 291 |
lamb kidney | per 3.0 oz (85.0g) | 0mg (33%) | 291 |
roast ham | per 1.0 cup (140.0g) | 1mg (85%) | 293 |
thousand island dressing | per 1.0 tbsp (16.0g) | 0mg (19%) | 315 |
cucumber | per 1.0 spear, small (35.0g) | 0mg (1%) | 320 |
pickles | per 1.0 spear, small (35.0g) | 0mg (1%) | 320 |
white mushroom | per 1.0 cup, pieces or slices (70.0g) | 0mg (5%) | 326 |
peas | per 1.0 cup, chopped (98.0g) | 0mg (12%) | 336 |
ham | per 1.0 oz boneless (28.4g) | 0mg (13%) | 337 |
pork shoulder | per 3.0 oz (85.0g) | 0mg (38%) | 359 |
alfalfa | per 1.0 cup (33.0g) | 0mg (2%) | 363 |
leg ham | per 3.0 oz (85.0g) | 0mg (37%) | 379 |
escarole | per 1.0 cup (150.0g) | 0mg (7%) | 386 |
flax seed | per 1.0 tbsp, whole (10.3g) | 0mg (14%) | 390 |
roast pork | per 3.0 oz (85.0g) | 1mg (43%) | 398 |
banana pepper | per 1.0 cup (124.0g) | 0mg (8%) | 400 |
mustard greens | per 1.0 cup, chopped (56.0g) | 0mg (4%) | 405 |
coriander | per 0.3 cup (4.0g) | 0mg (0%) | 412 |
seaweed (laver) | per 10.0 sheets (26.0g) | 0mg (2%) | 429 |
jerusalem-artichokes | per 1.0 cup slices (150.0g) | 0mg (25%) | 438 |
summer squash | per 1.0 cup sliced (127.0g) | 0mg (5%) | 447 |
chinese cabbage | per 1.0 cup, shredded (170.0g) | 0mg (5%) | 450 |
pork loin | per 3.0 oz (85.0g) | 0mg (36%) | 451 |
cabbage | per 0.5 cup, shredded (75.0g) | 0mg (4%) | 452 |
zucchini | per 1.0 cup, chopped (124.0g) | 0mg (5%) | 453 |
pork ribs | per 1.0 rack (122.0g) | 1mg (58%) | 454 |
black beans | per 1.0 cup (194.0g) | 2mg (146%) | 455 |
mung beans | per 1.0 cup (124.0g) | 0mg (5%) | 456 |
chicory greens | per 1.0 cup, chopped (29.0g) | 0mg (1%) | 460 |
chives | per 1.0 tbsp chopped (3.0g) | 0mg (0%) | 462 |
beef kidney | per 3.0 oz (85.0g) | 0mg (29%) | 467 |
shiitake mushroom | per 1.0 cup whole (89.0g) | 0mg (7%) | 473 |
soybeans (sprouted) | per 1.0 cup (94.0g) | 0mg (16%) | 474 |
portabella mushrooms | per 1.0 cup sliced (121.0g) | 0mg (7%) | 483 |
brussel sprouts | per 1.0 cup (155.0g) | 0mg (13%) | 489 |
red cabbage | per 1.0 leaf (22.0g) | 0mg (1%) | 490 |
wheat bran | per 1.0 cup (58.0g) | 0mg (25%) | 496 |
parsley | per 1.0 cup chopped (60.0g) | 0mg (4%) | 502 |
ground pork | per 3.0 oz grilled patties (85.0g) | 0mg (31%) | 513 |
butternut squash | per 1.0 cup, cubes (140.0g) | 0mg (12%) | 540 |
oranges | per 1.0 cup sections, without membranes (185.0g) | 0mg (15%) | 552 |
chard | per 1.0 cup (36.0g) | 0mg (1%) | 570 |
Noodles, egg, enriched, cooked | per 1.0 cup (160.0g) | 0mg (39%) | 573 |
peas | per 1.0 cup (197.0g) | 1mg (119%) | 582 |
cauliflower | per 1.0 cup chopped (1/2" pieces) (107.0g) | 0mg (4%) | 600 |
Oats | per 1.0 cup (156.0g) | 1mg (99%) | 612 |
lima beans | per 1.0 cup (156.0g) | 0mg (28%) | 625 |
kale | per 1.0 cup, chopped (130.0g) | 0mg (6%) | 634 |
turnip greens | per 1.0 cup (164.0g) | 0mg (7%) | 644 |
mussel | per 1.0 cup (150.0g) | 0mg (20%) | 645 |
barley, hulled | per 1.0 cup (184.0g) | 1mg (99%) | 658 |
kidney beans | per 1.0 cup (184.0g) | 1mg (93%) | 665 |
sweet corn | per 1.0 cup (145.0g) | 0mg (19%) | 666 |
winter squash | per 1.0 cup, cubes (205.0g) | 0mg (12%) | 667 |
broccoli | per 0.5 cup, chopped (78.0g) | 0mg (4%) | 667 |
thousand island dressing, fat-free | per 1.0 tbsp (16.0g) | 0mg (3%) | 671 |
arugula | per 1.0 leaf (2.0g) | 0mg (0%) | 682 |
canned pineapple | per 1.0 cup, crushed, sliced, or chunks (252.0g) | 0mg (19%) | 686 |
red peppers | per 1.0 cup, chopped (149.0g) | 0mg (7%) | 689 |
cowpeas | per 1.0 cup (171.0g) | 0mg (29%) | 689 |
lupin seeds | per 1.0 cup (180.0g) | 1mg (96%) | 696 |
onions | per 1.0 cup, chopped (100.0g) | 0mg (5%) | 698 |
oat flour | per 1.0 cup (104.0g) | 1mg (60%) | 701 |
chicken liver | per 1.0 liver (44.0g) | 0mg (11%) | 707 |
navy beans | per 1.0 cup (182.0g) | 0mg (36%) | 709 |
fish roe | per 1.0 tbsp (14.0g) | 0mg (3%) | 715 |
turnips | per 1.0 cup (156.0g) | 0mg (5%) | 720 |
snap beans | per 0.5 cup (120.0g) | 0mg (3%) | 720 |
macadamia nuts | per 1.0 cup, whole or halves (134.0g) | 2mg (133%) | 721 |
edamame | per 1.0 cup (155.0g) | 0mg (26%) | 726 |
carrots | per 1.0 cup chopped (128.0g) | 0mg (7%) | 745 |
jalapeno peppers | per 1.0 cup, chopped (136.0g) | 0mg (5%) | 753 |
pineapple | per 1.0 cup, chunks (165.0g) | 0mg (11%) | 759 |
coconut water | per 1.0 cup (240.0g) | 0mg (6%) | 760 |
pork liver | per 3.0 oz (85.0g) | 0mg (18%) | 767 |
eggplant | per 1.0 cup, cubes (82.0g) | 0mg (3%) | 769 |
pumpkin | per 1.0 cup, mashed (245.0g) | 0mg (6%) | 774 |
artichokes | per 1.0 artichoke, medium (128.0g) | 0mg (8%) | 783 |
tuna | per 3.0 oz (85.0g) | 0mg (20%) | 794 |
cornmeal | per 1.0 cup (157.0g) | 1mg (72%) | 806 |
frankfurter (fat free) | per 1.0 frank 1 NLEA serving (57.0g) | 0mg (8%) | 807 |
lentils | per 1.0 cup (198.0g) | 0mg (28%) | 824 |
rice, brown, long-grain | per 1.0 cup (202.0g) | 0mg (30%) | 829 |
lamb heart | per 3.0 oz (85.0g) | 0mg (16%) | 844 |
chorizo | per 1.0 oz (28.4g) | 0mg (15%) | 867 |
bratwurst | per 1.0 link cooked (85.0g) | 0mg (33%) | 871 |
grapes | per 1.0 cup (92.0g) | 0mg (7%) | 874 |
turkey heart | per 1.0 heart (20.0g) | 0mg (4%) | 885 |
turkey liver | per 1.0 liver cooked (53.0g) | 0mg (11%) | 886 |
garlic | per 1.0 cup (136.0g) | 0mg (23%) | 894 |