Data Source: U.S. Agricultural Research Service Food Data Central
Default Ranking - Common Serving Size
Food Name | Common Serving | Amount (% RDI) | Calories 100% RDI |
---|---|---|---|
peanuts | per 1.0 cup (144.0g) | 20mg (124%) | 693 |
beef liver | per 1.0 slice (81.0g) | 14mg (88%) | 160 |
buckwheat | per 1.0 cup (170.0g) | 12mg (75%) | 782 |
pork ribs | per 1.0 rack (122.0g) | 11mg (70%) | 378 |
lamb liver | per 3.0 oz (85.0g) | 11mg (68%) | 210 |
veal liver | per 1.0 slice (80.0g) | 11mg (66%) | 234 |
beef tenderloin steak | per 1.0 steak (140.0g) | 10mg (63%) | 609 |
chicken breast | per 3.0 oz (85.0g) | 9mg (59%) | 214 |
pearled barley | per 1.0 cup (200.0g) | 9mg (58%) | 1223 |
sunflower seeds | per 1.0 cup (128.0g) | 9mg (56%) | 1241 |
tuna | per 3.0 oz (85.0g) | 9mg (56%) | 279 |
pork shoulder | per 3.0 oz (85.0g) | 9mg (55%) | 249 |
ground pork | per 3.0 oz grilled patties (85.0g) | 9mg (55%) | 288 |
sesame seeds | per 1.0 cup (150.0g) | 9mg (54%) | 1741 |
roast ham | per 1.0 cup (140.0g) | 9mg (54%) | 463 |
salmon | per 3.0 oz (85.0g) | 9mg (54%) | 247 |
sturgeon | per 3.0 oz (85.0g) | 9mg (54%) | 214 |
veal | per 3.0 oz (85.0g) | 9mg (54%) | 239 |
barley, hulled | per 1.0 cup (184.0g) | 8mg (53%) | 1230 |
beef tenderloin steak | per 1.0 steak (119.0g) | 8mg (51%) | 606 |
turkey | per 3.0 oz (85.0g) | 8mg (51%) | 316 |
veal loin | per 3.0 oz (85.0g) | 8mg (50%) | 296 |
wheat, soft white | per 1.0 cup (168.0g) | 8mg (50%) | 1141 |
wheat bran | per 1.0 cup (58.0g) | 8mg (49%) | 255 |
rib eye fillet | per 1.0 fillet (135.0g) | 8mg (49%) | 547 |
chicken | per 1.0 cup (140.0g) | 8mg (49%) | 626 |
sardine | per 1.0 cup (149.0g) | 8mg (49%) | 635 |
liver sausage | per 3.0 oz (85.0g) | 8mg (49%) | 576 |
cornmeal | per 1.0 cup (157.0g) | 8mg (49%) | 1192 |
lamb kidney | per 3.0 oz (85.0g) | 8mg (48%) | 198 |
pork chops | per 3.0 oz (85.0g) | 8mg (48%) | 308 |
sirloin steak (lean) | per 3.0 oz (85.0g) | 8mg (48%) | 315 |
yeast extract spread | per 1.0 tsp (6.0g) | 8mg (48%) | 23 |
lamb chop | per 3.0 oz (85.0g) | 8mg (47%) | 419 |
portabella mushrooms | per 1.0 cup sliced (121.0g) | 8mg (47%) | 74 |
rye grain | per 1.0 cup (169.0g) | 7mg (45%) | 1267 |
pork liver | per 3.0 oz (85.0g) | 7mg (45%) | 313 |
bulgur | per 1.0 cup (140.0g) | 7mg (45%) | 1070 |
pork loin | per 3.0 oz (85.0g) | 7mg (44%) | 376 |
duck | per 1.0 cup (140.0g) | 7mg (42%) | 1118 |
leg ham | per 3.0 oz (85.0g) | 7mg (42%) | 332 |
halibut | per 3.0 oz (85.0g) | 7mg (42%) | 224 |
ground turkey | per 3.0 oz (85.0g) | 7mg (41%) | 535 |
pumpkin seeds | per 1.0 cup (129.0g) | 6mg (40%) | 1793 |
roast pork | per 3.0 oz (85.0g) | 6mg (39%) | 428 |
beef rib, eye | per 3.0 oz (85.0g) | 6mg (38%) | 588 |
chicken liver | per 1.0 liver (44.0g) | 6mg (38%) | 198 |
sirloin steak | per 3.0 oz (85.0g) | 6mg (38%) | 542 |
beef rib, small end | per 3.0 oz (85.0g) | 6mg (38%) | 627 |
beef loin | per 3.0 oz (85.0g) | 6mg (38%) | 627 |
corn grain, yellow | per 1.0 cup (166.0g) | 6mg (38%) | 1610 |
lamb rib | per 3.0 oz (85.0g) | 6mg (37%) | 825 |
beef loin, top loin | per 3.0 oz (85.0g) | 6mg (37%) | 573 |
pine nuts | per 1.0 cup (135.0g) | 6mg (37%) | 2455 |
turkey liver | per 1.0 liver cooked (53.0g) | 6mg (37%) | 273 |
almonds | per 1.0 cup whole kernels (157.0g) | 6mg (36%) | 2650 |
peas | per 1.0 cup (197.0g) | 6mg (36%) | 1949 |
anchovy | per 1.0 oz (28.4g) | 6mg (35%) | 169 |
gingko nuts | per 1.0 cup (155.0g) | 6mg (35%) | 490 |
lamb leg | per 3.0 oz (85.0g) | 6mg (35%) | 626 |
rye flour | per 1.0 cup (128.0g) | 5mg (34%) | 1218 |
rotisserie chicken thigh w. skin | per 1.0 thigh (95.0g) | 5mg (34%) | 631 |
ground beef (lean) | per 3.0 oz (85.0g) | 5mg (34%) | 361 |
pork ribs | per 3.0 oz (85.0g) | 5mg (32%) | 946 |
rice, brown, long-grain | per 1.0 cup (202.0g) | 5mg (32%) | 768 |
rotisserie chicken thigh | per 1.0 thigh (95.0g) | 5mg (32%) | 568 |
elk | per 1.0 patty (95.0g) | 5mg (32%) | 580 |
pork (lean) | per 3.0 oz (85.0g) | 5mg (31%) | 567 |
beef roast | per 3.0 oz (85.0g) | 5mg (30%) | 500 |
roast beef | per 3.0 oz (85.0g) | 5mg (30%) | 616 |
chicken drumstick | per 1.0 drumstick without skin (95.0g) | 5mg (30%) | 470 |
t-bone steak | per 3.0 oz (85.0g) | 5mg (30%) | 837 |
beef rib eye steak | per 3.0 oz (85.0g) | 5mg (30%) | 711 |
bison | per 1.0 serving (85.0g) | 5mg (30%) | 491 |
trout | per 1.0 fillet (71.0g) | 5mg (29%) | 404 |
ground beef, 75/25 | per 3.0 oz (85.0g) | 5mg (28%) | 829 |
porterhouse steak (fat trimmed) | per 3.0 oz (85.0g) | 5mg (28%) | 436 |
ground beef | per 3.0 oz (85.0g) | 4mg (28%) | 751 |
cornmeal, white | per 1.0 cup (122.0g) | 4mg (28%) | 1595 |
cornmeal, yellow | per 1.0 cup (122.0g) | 4mg (28%) | 1595 |
rotisserie chicken back | per 3.0 oz (85.0g) | 4mg (27%) | 655 |
rockfish | per 1.0 fillet (149.0g) | 4mg (27%) | 602 |
pepperoni | per 3.0 oz (85.0g) | 4mg (26%) | 1617 |
rotisserie chicken drumstick | per 1.0 drumstick (71.0g) | 4mg (26%) | 552 |
ground beef 70/30 | per 3.0 oz (85.0g) | 4mg (26%) | 889 |
rice flour | per 1.0 cup (158.0g) | 4mg (26%) | 2261 |
bratwurst | per 1.0 link cooked (85.0g) | 4mg (25%) | 1111 |
chicken patty, uncooked | per 1.0 patty (60.0g) | 4mg (25%) | 705 |
lupin seeds | per 1.0 cup (180.0g) | 4mg (25%) | 2711 |
kidney beans | per 1.0 cup (184.0g) | 4mg (24%) | 2555 |
beef shortribs | per 1.0 piece (121.0g) | 4mg (24%) | 1471 |
ground beef 70/30 | per 3.0 oz (85.0g) | 4mg (24%) | 977 |
black beans | per 1.0 cup (194.0g) | 4mg (24%) | 2791 |
lamb shank | per 3.0 oz (85.0g) | 4mg (24%) | 705 |
flank, steak | per 3.0 oz (85.0g) | 4mg (23%) | 952 |
pasta, whole-wheat | per 1.0 cup spaghetti not packed (117.0g) | 4mg (23%) | 763 |
bologna | per 1.0 cup pieces (138.0g) | 4mg (23%) | 1886 |
lamb heart | per 3.0 oz (85.0g) | 4mg (22%) | 609 |
beef brisket | per 3.0 oz (85.0g) | 4mg (22%) | 1073 |
passion fruit | per 1.0 cup (236.0g) | 4mg (22%) | 1035 |
beef brisket, flat half | per 3.0 oz (85.0g) | 3mg (22%) | 1131 |
yeast extract spread | per 1.0 tsp (6.0g) | 8mg (48%) | 23 |
portabella mushrooms | per 1.0 cup sliced (121.0g) | 8mg (47%) | 74 |
white mushroom | per 1.0 cup, pieces or slices (70.0g) | 3mg (16%) | 98 |
beef liver | per 1.0 slice (81.0g) | 14mg (88%) | 160 |
shiitake mushroom | per 1.0 cup whole (89.0g) | 3mg (22%) | 161 |
anchovy | per 1.0 oz, boneless (28.4g) | 6mg (35%) | 169 |
chicken liver | per 1.0 liver (44.0g) | 6mg (38%) | 198 |
lamb kidney | per 3.0 oz (85.0g) | 8mg (48%) | 198 |
lamb liver | per 3.0 oz (85.0g) | 11mg (68%) | 210 |
sturgeon | per 3.0 oz (85.0g) | 9mg (54%) | 214 |
chicken breast | per 3.0 oz (85.0g) | 9mg (59%) | 214 |
halibut | per 3.0 oz (85.0g) | 7mg (42%) | 224 |
veal liver | per 1.0 slice (80.0g) | 11mg (66%) | 234 |
veal | per 3.0 oz (85.0g) | 9mg (54%) | 239 |
salmon | per 3.0 oz (85.0g) | 9mg (54%) | 247 |
pork shoulder | per 3.0 oz (85.0g) | 9mg (55%) | 249 |
wheat bran | per 1.0 cup (58.0g) | 8mg (49%) | 255 |
turkey liver | per 1.0 liver cooked (53.0g) | 6mg (37%) | 273 |
tuna | per 3.0 oz (85.0g) | 9mg (56%) | 279 |
ground pork | per 3.0 oz grilled patties (85.0g) | 9mg (55%) | 288 |
veal loin | per 3.0 oz (85.0g) | 8mg (50%) | 296 |
lean pastrami | per 1.0 serving 6 slices (57.0g) | 3mg (18%) | 300 |
pork chops | per 3.0 oz (85.0g) | 8mg (48%) | 308 |
pork liver | per 3.0 oz (85.0g) | 7mg (45%) | 313 |
sirloin steak (lean) | per 3.0 oz (85.0g) | 8mg (48%) | 315 |
turkey | per 3.0 oz (85.0g) | 8mg (51%) | 316 |
asparagus | per 0.5 cup (90.0g) | 1mg (6%) | 325 |
coriander | per 0.3 cup (4.0g) | 0mg (0%) | 330 |
leg ham | per 3.0 oz (85.0g) | 7mg (42%) | 332 |
turkey | per 1.7 oz (1 serving) (48.0g) | 2mg (15%) | 347 |
banana pepper | per 1.0 cup (124.0g) | 2mg (10%) | 348 |
turkey heart | per 1.0 heart (20.0g) | 2mg (10%) | 359 |
ground beef (lean) | per 3.0 oz (85.0g) | 5mg (34%) | 361 |
haddock | per 1.0 oz, boneless (28.4g) | 1mg (9%) | 366 |
lamb lungs | per 1.0 oz (28.4g) | 1mg (7%) | 369 |
mung beans | per 1.0 cup (124.0g) | 1mg (6%) | 372 |
pork loin | per 3.0 oz (85.0g) | 7mg (44%) | 376 |
pork ribs | per 1.0 rack (122.0g) | 11mg (70%) | 378 |
seaweed (laver) | per 10.0 sheets (26.0g) | 0mg (2%) | 381 |
turkey gizzard | per 1.0 gizzard cooked (45.0g) | 3mg (18%) | 384 |
okra | per 0.5 cup slices (80.0g) | 1mg (4%) | 404 |
trout | per 1.0 fillet (71.0g) | 5mg (29%) | 404 |
lamb chop | per 3.0 oz (85.0g) | 8mg (47%) | 419 |
lamb (lean) | per 1.0 oz (28.4g) | 2mg (10%) | 423 |
roast pork | per 3.0 oz (85.0g) | 6mg (39%) | 428 |
porterhouse steak (fat trimmed) | per 3.0 oz (85.0g) | 5mg (28%) | 436 |
parsley | per 1.0 cup chopped (60.0g) | 1mg (5%) | 439 |
chinese cabbage | per 1.0 cup, shredded (170.0g) | 1mg (5%) | 449 |
seaweed (wakame) | per 2.0 tbsp (1/8 cup) (10.0g) | 0mg (1%) | 450 |
pollock | per 1.0 fillet (60.0g) | 2mg (15%) | 450 |
roast ham | per 1.0 cup (140.0g) | 9mg (54%) | 463 |
chicken drumstick | per 1.0 drumstick without skin (95.0g) | 5mg (30%) | 470 |
crab | per 1.0 cup, flaked and pieces (118.0g) | 3mg (20%) | 483 |
gingko nuts | per 1.0 cup (78 kernels) (155.0g) | 6mg (35%) | 490 |
bison | per 1.0 serving ( 3 oz ) (85.0g) | 5mg (30%) | 491 |
beef roast | per 3.0 oz (85.0g) | 5mg (30%) | 500 |
frankfurter (fat free) | per 1.0 frank 1 NLEA serving (57.0g) | 2mg (12%) | 503 |
red peppers | per 1.0 cup, chopped (149.0g) | 1mg (9%) | 507 |
ground turkey | per 3.0 oz (85.0g) | 7mg (41%) | 535 |
mustard greens | per 1.0 cup, chopped (56.0g) | 0mg (3%) | 540 |
sirloin steak | per 3.0 oz (85.0g) | 6mg (38%) | 542 |
rib eye fillet | per 1.0 fillet (135.0g) | 8mg (49%) | 547 |
rotisserie chicken drumstick | per 1.0 drumstick (71.0g) | 4mg (26%) | 552 |
rotisserie chicken thigh | per 1.0 thigh (95.0g) | 5mg (32%) | 568 |
pork (lean) | per 3.0 oz (85.0g) | 5mg (31%) | 567 |
beef loin, top loin | per 3.0 oz (85.0g) | 6mg (37%) | 573 |
crayfish | per 3.0 oz (85.0g) | 2mg (12%) | 575 |
liver sausage | per 3.0 oz (85.0g) | 8mg (49%) | 576 |
elk | per 1.0 patty ( yield from 104.1 g raw meat ) (95.0g) | 5mg (32%) | 580 |
beef rib, eye | per 3.0 oz (85.0g) | 6mg (38%) | 588 |
turnips | per 1.0 cup (156.0g) | 1mg (5%) | 600 |
butternut squash | per 1.0 cup, cubes (140.0g) | 2mg (11%) | 600 |
amaranth leaves | per 1.0 cup (132.0g) | 1mg (5%) | 601 |
rockfish | per 1.0 fillet (149.0g) | 4mg (27%) | 602 |
zucchini | per 1.0 cup, chopped (124.0g) | 1mg (3%) | 603 |
beef tenderloin steak | per 1.0 steak (yield from 1 raw steak weighing 151g) (119.0g) | 8mg (51%) | 606 |
beef tenderloin steak | per 1.0 steak (yield from 181 g raw meat) (140.0g) | 10mg (63%) | 609 |
lamb heart | per 3.0 oz (85.0g) | 4mg (22%) | 609 |
roast beef | per 3.0 oz (85.0g) | 5mg (30%) | 616 |
turkey | per 1.0 oz with bone, cooked (yield after bone removed) (19.0g) | 1mg (7%) | 617 |
eggplant | per 1.0 cup, cubes (82.0g) | 1mg (3%) | 616 |
cod | per 1.0 oz (28.4g) | 2mg (13%) | 619 |
nectarines | per 1.0 cup slices (143.0g) | 2mg (10%) | 626 |
chicken | per 1.0 cup, chopped or diced (140.0g) | 8mg (49%) | 626 |
beef rib, small end | per 3.0 oz (85.0g) | 6mg (38%) | 627 |
lamb leg | per 3.0 oz (85.0g) | 6mg (35%) | 626 |
beef loin | per 3.0 oz (85.0g) | 6mg (38%) | 627 |
beef tripe | per 3.0 oz (85.0g) | 2mg (14%) | 630 |
rotisserie chicken thigh w. skin | per 1.0 thigh (95.0g) | 5mg (34%) | 631 |
sardine | per 1.0 cup, drained (149.0g) | 8mg (49%) | 635 |
lettuce | per 1.0 cup shredded (36.0g) | 0mg (1%) | 640 |
beef kidney | per 3.0 oz (85.0g) | 3mg (21%) | 644 |
rotisserie chicken back | per 3.0 oz (85.0g) | 4mg (27%) | 655 |
winter squash | per 1.0 cup, cubes (205.0g) | 2mg (12%) | 660 |
beef brains | per 3.0 oz (85.0g) | 3mg (19%) | 667 |
carrots | per 1.0 cup chopped (128.0g) | 1mg (8%) | 667 |
ham | per 1.0 oz boneless (28.4g) | 1mg (6%) | 671 |
summer squash | per 1.0 cup sliced (127.0g) | 1mg (4%) | 679 |
endive | per 0.5 cup, chopped (25.0g) | 0mg (1%) | 680 |
peanut butter | per 1.0 tbsp (16.0g) | 2mg (14%) | 690 |
peanuts | per 1.0 cup, chopped (144.0g) | 20mg (124%) | 693 |