Nutrient Ranking Tool

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Foods Highest in Lutein + Zeaxanthin

200 results

	Name	Lutein + Zeaxanthin	Data source
1	Cooked Spinach (Spinach Cooked Boiled Drained Without Salt) 1 cup	20354.4mcg	Standard Release (Common)
2	Cooked Swiss Chard (Chard Swiss Cooked Boiled Drained Without Salt) 1 cup, chopped	19276.3mcg	Standard Release (Common)
3	Cooked Mustard Greens (Mustard Greens Cooked Boiled Drained Without Salt) 1 cup, chopped	14560mcg	Standard Release (Common)
4	Cooked Turnip Greens (Turnip Greens Cooked Boiled Drained Without Salt) 1 cup, chopped	12153.6mcg	Standard Release (Common)
5	Cooked Collards (Collards Cooked Boiled Drained Without Salt) 1 cup, chopped	11774.3mcg	Standard Release (Common)
6	Cooked Garden Cress (Cress Garden Cooked Boiled Drained Without Salt) 1 cup	11342.7mcg	Standard Release (Common)
7	Cooked Dandelion Greens (Dandelion Greens Cooked Boiled Drained Without Salt) 1 cup, chopped	9615.9mcg	Standard Release (Common)
8	Dandelion Greens (Dandelion Greens Raw) 1 cup, chopped	7485.5mcg	Standard Release (Common)
9	Turnip Greens (Turnip Greens Raw) 1 cup, chopped	7053.8mcg	Standard Release (Common)
10	Cooked Kale (Kale Cooked Boiled Drained Without Salt) 1 cup, chopped	6477.9mcg	Standard Release (Common)
11	Garden Cress (Cress Garden Raw) 1 cup	6250mcg	Standard Release (Common)
12	Cooked Green Peas (Salted) (Peas Green Cooked Boiled Drained With Salt) 1 cup	4148.8mcg	Standard Release (Common)
13	Cooked Green Peas (Peas Green Cooked Boiled Drained Without Salt) 1 cup	4148.8mcg	Standard Release (Common)
14	Cooked Summer Squash (Squash Summer All Varieties Cooked Boiled Drained Without Salt) 1 cup, sliced	4048.2mcg	Standard Release (Common)
15	Swiss Chard (Chard Swiss Raw) 1 cup	3960mcg	Standard Release (Common)
16	Spinach (Spinach Raw) 1 cup	3659.4mcg	Standard Release (Common)
17	Peas (Peas Green Raw) 1 cup	3591.7mcg	Standard Release (Common)
18	Spinach Egg Noodles (Cooked) (Noodles Egg Spinach Enriched Cooked) 1 cup	3571.2mcg	Standard Release (Common)
19	Radicchio (Radicchio Raw) 1 cup, shredded	3532.8mcg	Standard Release (Common)
20	Cooked Chrysanthemum (Chrysanthemum Garland Cooked Boiled Drained Without Salt) 1 cup (1 inch pieces)	3467mcg	Standard Release (Common)
21	Parsley (Parsley Fresh) 1 cup chopped	3336.6mcg	Standard Release (Common)
22	Scallop Squash (Squash Summer Scallop Raw) 1 cup slices	3000.4mcg	Standard Release (Common)
23	Chicory Greens (Chicory Greens Raw) 1 cup, chopped	2987mcg	Standard Release (Common)
24	Cooked Winter Squash (Squash Winter All Varieties Cooked Baked Without Salt) 1 cup, cubes	2900.8mcg	Standard Release (Common)
25	Zucchini (Squash Summer Zucchini Includes Skin Raw) 1 cup, chopped	2635mcg	Standard Release (Common)
26	Cooked Beet Greens (Beet Greens Cooked Boiled Drained Without Salt) 1 cup (1 inch pieces)	2619.4mcg	Standard Release (Common)
27	Rose Hips (Rose Hips Wild (Northern Plains Indians)) 1 cup	2541.3mcg	Standard Release (Common)
28	Edamame (Edamame Frozen Prepared) 1 cup	2509.5mcg	Standard Release (Common)
29	Cooked Pumpkin (Pumpkin Cooked Boiled Drained Without Salt) 1 cup, mashed	2484.3mcg	Standard Release (Common)
30	Summer Squash (Squash Summer All Varieties Raw) 1 cup, sliced	2401.3mcg	Standard Release (Common)
31	Fava Beans (Raw) (Beans Fava In Pod Raw) 1 cup	2281.9mcg	Standard Release (Common)
32	Mustard Greens (Mustard Greens Raw) 1 cup, chopped	2088.8mcg	Standard Release (Common)
33	Acai Berry Drink Fortified 8 fl oz	2082.8mcg	Standard Release (Common)
34	Cooked Zucchini (Squash Summer Zucchini Includes Skin Cooked Boiled Drained Without Salt) 1 cup, sliced	2070mcg	Standard Release (Common)
35	Sun-Dried Hot Chile Peppers (Peppers Hot Chile Sun-Dried) 1 cup	2032.8mcg	Standard Release (Common)
36	Brussels Sprouts (Cooked) (Brussels Sprouts Cooked Boiled Drained Without Salt) 1 cup	2012.4mcg	Standard Release (Common)
37	Watercress (Watercress Raw) 1 cup, chopped	1960.8mcg	Standard Release (Common)
38	Leeks (Leeks (Bulb And Lower Leaf-Portion) Raw) 1 cup	1691mcg	Standard Release (Common)
39	Broccoli (Cooked) (Broccoli Cooked Boiled Drained Without Salt) 1 cup chopped	1684.8mcg	Standard Release (Common)
40	Uncooked Yellow Cornmeal (Cornmeal Whole-Grain Yellow) 1 cup	1653.1mcg	Standard Release (Common)
41	Bitter Melon (Cooked) (Balsam-Pear (Bitter Gourd) Pods Cooked Boiled Drained Without Salt) 1 cup (1/2 inch pieces)	1640.5mcg	Standard Release (Common)
42	Collards (Collards Raw) 1 cup, chopped	1556.3mcg	Standard Release (Common)
43	Canned Asparagus (Asparagus Canned Drained Solids) 1 cup	1524.6mcg	Standard Release (Common)
44	Jute Potherb (Molokhiya) (Cooked) (Jute Potherb Cooked Boiled Drained Without Salt) 1 cup	1519.9mcg	Standard Release (Common)
45	Cooked Broccoli Raab (Broccoli Raab Cooked) 1 nlea serving	1430.6mcg	Standard Release (Common)
46	Cooked Podded Peas (Peas Edible-Podded Frozen Cooked Boiled Drained Without Salt) 1 cup	1428.8mcg	Standard Release (Common)
47	Fuyu Persimmon (Persimmons Japanese Raw) 1 fruit (2-1/2 inch dia)	1401.1mcg	Standard Release (Common)
48	Brussels Sprouts (Raw) (Brussels Sprouts Raw) 1 cup	1399.2mcg	Standard Release (Common)
49	Asparagus (Cooked) (Asparagus Cooked Boiled Drained) 1 cup	1387.8mcg	Standard Release (Common)
50	Paprika (Spices Paprika) 1 tbsp	1288.2mcg	Standard Release (Common)
51	Broccoli (Broccoli Raw) 1 cup chopped	1276.7mcg	Standard Release (Common)
52	Pumpkin Leaves (Cooked) (Pumpkin Leaves Cooked Boiled Drained Without Salt) 1 cup	1240.4mcg	Standard Release (Common)
53	Cooked Leeks (Leeks (Bulb And Lower Leaf-Portion) Cooked Boiled Drained Without Salt) 1 leek	1147mcg	Standard Release (Common)
54	Cooked Snow Peas (Peas Edible-Podded Boiled Drained Without Salt) 1 cup	1123.2mcg	Standard Release (Common)
55	Romaine Lettuce (Lettuce Cos Or Romaine Raw) 1 cup shredded	1086.6mcg	Standard Release (Common)
56	Cooked Carrots (Carrots Cooked Boiled Drained Without Salt) 1 cup slices	1071.7mcg	Standard Release (Common)
57	Kale (Kale Raw) 1 cup 1 inch pieces, loosely packed	1001.8mcg	Standard Release (Common)
58	Chrysanthemum (Chrysanthemum Garland Raw) 1 cup (1 inch pieces)	958.5mcg	Standard Release (Common)
59	Chinese Broccoli (Broccoli Chinese Raw) 100 grams	957mcg	Standard Release (Common)
60	Asparagus (Asparagus Raw) 1 cup	951.4mcg	Standard Release (Common)
61	Yellow Sweet Corn (Corn Sweet Yellow Raw) 1 cup	933.8mcg	Standard Release (Common)
62	Cooked Yellow Snap Beans (Beans Snap Yellow Cooked Boiled Drained Without Salt) 1 cup	890mcg	Standard Release (Common)
63	Pistachio Nuts (Nuts Pistachio Nuts Raw) 1 oz (49 kernels)	824.5mcg	Standard Release (Common)
64	Cooked Yellow Sweet Corn (Corn Sweet Yellow Cooked Boiled Drained Without Salt) 1 ear small (5-1/2 inch to 6-1/2 inch long)	806.3mcg	Standard Release (Common)
65	Cooked Chinese Broccoli (Broccoli Chinese Cooked) 1 cup	802.6mcg	Standard Release (Common)
66	Cooked Green Beans (Snap Beans) (Beans Snap Green Cooked Boiled Drained Without Salt) 1 cup	801.3mcg	Standard Release (Common)
67	Pesto (Sauce Pesto Ready-To-Serve Refrigerated) 1/4 cup	782.5mcg	Standard Release (Common)
68	Arugula (Arugula Raw) 1 cup	711mcg	Standard Release (Common)
69	Cooked Green Beans (Previously Frozen) (Beans Snap Green Frozen Cooked Boiled Drained Without Salt) 1 cup	685.8mcg	Standard Release (Common)
70	Butterhead Lettuce (Lettuce Butterhead (Includes Boston And Bibb Types) Raw) 1 cup, shredded or chopped	672.7mcg	Standard Release (Common)
71	Cooked Artichokes (Globe Or French) (Artichokes (Globe Or French) Frozen Cooked Boiled Drained Without Salt) 1 cup	661.9mcg	Standard Release (Common)
72	Raw Green Beans (Snap Beans) (Beans Snap Green Raw) 1 cup 1/2 inch pieces	640mcg	Standard Release (Common)
73	Cooked Okra (Okra Cooked Boiled Drained Without Salt) 1 cup slices	624mcg	Standard Release (Common)
74	California Avocados (Avocados Raw California) 1 cup, pureed	623.3mcg	Standard Release (Common)
75	Green Leaf Lettuce (Lettuce Green Leaf Raw) 1 cup shredded	622.8mcg	Standard Release (Common)
76	Cooked Scallop Squash (Squash Summer Scallop Cooked Boiled Drained Without Salt) 1 cup, mashed	600mcg	Standard Release (Common)
77	Artichokes (Globe Or French) (Artichokes (Globe Or French) Raw) 1 artichoke, medium	593.9mcg	Standard Release (Common)
78	Cooked Green Bell Peppers (Peppers Sweet Green Cooked Boiled Drained Without Salt) 1 cup, chopped or strips	581.9mcg	Standard Release (Common)
79	Fuze Orange Mango Fortified With Vitamins A C E B6 1 bottle	580mcg	Standard Release (Common)
80	Croissant With Egg Cheese And Sausage (Fast Foods Croissant With Egg Cheese And Sausage) 1 sandwich	574.6mcg	Standard Release (Common)
81	Serrano Peppers (Peppers Serrano Raw) 1 cup, chopped	571.2mcg	Standard Release (Common)
82	Beet Greens (Raw) (Beet Greens Raw) 1 cup	571.1mcg	Standard Release (Common)
83	Cooked Crookneck Summer Squash (Squash Summer Crookneck And Straightneck Cooked Boiled Drained Without Salt) 1 cup, sliced	567mcg	Standard Release (Common)
84	Avocados (Avocados Raw All Commercial Varieties) 1 avocado, ns as to florida or california	544.7mcg	Standard Release (Common)
85	Fennel (Fennel Bulb Raw) 1 cup, sliced	528.1mcg	Standard Release (Common)
86	Green Bell Peppers (Peppers Sweet Green Raw) 1 cup, chopped	508.1mcg	Standard Release (Common)
87	Cooked Celery (Celery Cooked Boiled Drained Without Salt) 1 cup, diced	493.5mcg	Standard Release (Common)
88	Red Leaf Lettuce (Lettuce Red Leaf Raw) 1 cup shredded	482.7mcg	Standard Release (Common)
89	Snow Peas (Peas Edible-Podded Raw) 1 cup, whole	466.2mcg	Standard Release (Common)
90	English Muffin With Egg Cheese And Sausage (Fast Foods English Muffin With Egg Cheese And Sausage) 1 item	462mcg	Standard Release (Common)
91	Yellow Cornmeal (Grits) (Cereals Corn Grits Yellow Regular And Quick Enriched Cooked With Water Without Salt) 1 cup	459mcg	Standard Release (Common)
92	Corn Grits Yellow Regular Quick Enriched Cooked With Water With Salt (Cereals Corn Grits Yellow Regular Quick Enriched Cooked With Water With Salt) 1 cup	459mcg	Standard Release (Common)
93	Broccoli Raab (Rapini) (Broccoli Raab Raw) 1 cup chopped	448.4mcg	Standard Release (Common)
94	Cooked Oatmeal (Cereals Oats Regular And Quick Unenriched Cooked With Water (Includes Boiling And Microwaving) Without Salt) 1 cup	421.2mcg	Standard Release (Common)
95	Oats Regular And Quick And Instant Unenriched Cooked With Water (Includes Boiling And Microw (Cereals Oats Regular And Quick And Instant Unenriched Cooked With Water (Includes Boiling And Microwaving) With Salt) 1 cup	421.2mcg	Standard Release (Common)
96	Sauerkraut (Sauerkraut Canned Solids And Liquids) 1 cup	418.9mcg	Standard Release (Common)
97	Tangerine Juice (Tangerine Juice Raw) 1 cup	410mcg	Standard Release (Common)
98	Biscuit With Egg Cheese And Bacon (Fast Foods Biscuit With Egg Cheese And Bacon) 1 item	391.5mcg	Standard Release (Common)
99	Cooked Okra (Previously Frozen) (Okra Frozen Cooked Boiled Drained Without Salt) 1/2 cup slices	386.4mcg	Standard Release (Common)
100	Bagel With Breakfast Steak Egg Cheese And Condiments (Fast Foods Bagel With Breakfast Steak Egg Cheese And Condiments) 1 item	383.5mcg	Standard Release (Common)
101	Crookneck Summer Squash (Squash Summer Crookneck And Straightneck Raw) 1 cup sliced	368.3mcg	Standard Release (Common)
102	Microwave Popcorn (Snacks Popcorn Microwave 94% Fat Free) 1 oz	357.6mcg	Standard Release (Common)
103	Mamey Sapote (Sapote Mamey Raw) 1 cup 1 inch pieces	357mcg	Standard Release (Common)
104	Quaker King Vitaman (Cereals Ready-To-Eat Quaker King Vitaman) 1 (1/2) cup (1 nlea serving)	350.6mcg	Standard Release (Common)
105	Frozen Raspberries (Raspberries Frozen Red Unsweetened) 1 cup, unthawed	336mcg	Standard Release (Common)
106	Dry Roasted Pistachio Nuts (Nuts Pistachio Nuts Dry Roasted Without Salt Added) 1 oz (49 kernels)	329.4mcg	Standard Release (Common)
107	Hot Green Chili Peppers (Peppers Hot Chili Green Raw) 1 pepper	326.3mcg	Standard Release (Common)
108	Red Chili Peppers (Peppers Hot Chili Red Raw) 1 pepper	319.1mcg	Standard Release (Common)
109	Baby Carrots (Carrots Baby Raw) 1 nlea serving	304.3mcg	Standard Release (Common)
110	Red Cabbage (Cabbage Red Raw) 1 cup, chopped	292.8mcg	Standard Release (Common)
111	Grape Juice (Grape Juice Canned Or Bottled Unsweetened Without Added Ascorbic Acid) 16 oz glass	288.4mcg	Standard Release (Common)
112	Canned Orange Juice (Orange Juice Canned Unsweetened) 1 cup	286.4mcg	Standard Release (Common)
113	Quaker Quaker Crunchy Bran (Cereals Ready-To-Eat Quaker Quaker Crunchy Bran) 3/4 cup (1 nlea serving)	286.2mcg	Standard Release (Common)
114	Orange Juice (Orange Juice Raw (Includes Foods For Usda's Food Distribution Program)) 1 cup	285.2mcg	Standard Release (Common)
115	Okra (Okra Raw) 1 cup	280mcg	Standard Release (Common)
116	Canned Chili With Beans (Chili With Beans Canned) 1 cup	273.9mcg	Standard Release (Common)
117	Tangerines (Tangerines (Mandarin Oranges) Raw) 1 cup, sections	269.1mcg	Standard Release (Common)
118	Bagel With Egg Sausage Patty Cheese And Condiments (Fast Foods Bagel With Egg Sausage Patty Cheese And Condiments) 1 item	260.6mcg	Standard Release (Common)
119	Jackfruit (Jackfruit Raw) 1 cup, sliced	259.1mcg	Standard Release (Common)
120	Egg Omelet (Egg Whole Cooked Omelet) 1 large	258mcg	Standard Release (Common)
121	Boneless Skinless Chicken Leg (Raw) (Chicken Broilers Or Fryers Leg Meat Only Raw) 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)	251.8mcg	Standard Release (Common)
122	Eggs (Raw) (Egg Whole Raw Fresh) 1 large	251.5mcg	Standard Release (Common)
123	Croissant With Egg Cheese And Bacon (Fast Foods Croissant With Egg Cheese And Bacon) 1 item	250.9mcg	Standard Release (Common)
124	Poached Eggs (Egg Whole Cooked Poached) 1 large	250.5mcg	Standard Release (Common)
125	Fried Eggs (Egg Whole Cooked Fried) 1 large	249.8mcg	Standard Release (Common)
126	Malt-O-Meal Corn Bursts (Cereals Ready-To-Eat Malt-O-Meal Corn Bursts) 1 cup (1 nlea serving)	241.8mcg	Standard Release (Common)
127	Florida Oranges (Oranges Raw Florida) 1 cup sections, without membranes	238.7mcg	Standard Release (Common)
128	Cayenne Pepper (Spices Pepper Red Or Cayenne) 1 tsp	236.8mcg	Standard Release (Common)
129	Malt-O-Meal Frosted Flakes (Cereals Ready-To-Eat Malt-O-Meal Frosted Flakes) 3/4 cup (1 nlea serving)	236.5mcg	Standard Release (Common)
130	Oranges (Oranges Raw All Commercial Varieties) 1 cup, sections	232.2mcg	Standard Release (Common)
131	Pasta Sauce (Sauce Pasta Spaghetti/marinara Ready-To-Serve) 1 serving 1/2 cup	232.3mcg	Standard Release (Common)
132	Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato (Fast Foods Submarine Sandwich Turkey Roast Beef And Ham On White Bread With Lettuce And Tomato) 12 inch sub	231.3mcg	Standard Release (Common)
133	Quaker Capn Crunchs Peanut Butter Crunch (Cereals Ready-To-Eat Quaker Cap'n Crunch's Peanut Butter Crunch) 3/4 cup (1 nlea serving)	229.5mcg	Standard Release (Common)
134	Post Honey Bunches Of Oats Pecan Bunches (Cereals Ready-To-Eat Post Honey Bunches Of Oats Pecan Bunches) 3/4 cup (1 nlea serving)	228.2mcg	Standard Release (Common)
135	Scrambled Eggs (Egg Whole Cooked Scrambled) 1 large	226.9mcg	Standard Release (Common)
136	Cooked Tomatoes (Tomatoes Red Ripe Cooked) 1 cup	225.6mcg	Standard Release (Common)
137	Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato (Fast Foods Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato) 6 inch sub	225.4mcg	Standard Release (Common)
138	Toasted Wheat Germ (Cereals Ready-To-Eat Wheat Germ Toasted Plain) 1 oz	224.4mcg	Standard Release (Common)
139	Egg Scrambled (Fast Foods Egg Scrambled) 2 eggs	223.7mcg	Standard Release (Common)
140	Croissant With Egg Cheese And Ham (Fast Foods Croissant With Egg Cheese And Ham) 1 item	223.2mcg	Standard Release (Common)
141	Breakfast Burrito With Egg Cheese And Sausage (Fast Foods Breakfast Burrito With Egg Cheese And Sausage) 1 burrito	222.4mcg	Standard Release (Common)
142	Low Sodium Minestrone (Soup Minestrone Canned Reduced Sodium Ready-To-Serve) 1 cup	220.5mcg	Standard Release (Common)
143	Kiwifruit (Kiwifruit Green Raw) 1 cup, sliced	219.6mcg	Standard Release (Common)
144	Post Honeycomb Cereal (Cereals Ready-To-Eat Post Honeycomb Cereal) 1 (1/2) cup (1 nlea serving)	217.9mcg	Standard Release (Common)
145	Whole Wheat Hot Natural Cereal Dry (Cereals Whole Wheat Hot Natural Cereal Dry) 1 cup	213.4mcg	Standard Release (Common)
146	Navel Oranges (Oranges Raw Navels (Includes Foods For Usda's Food Distribution Program)) 1 cup sections, without membranes	212.9mcg	Standard Release (Common)
147	Barbaras Puffins Original (Cereals Ready-To-Eat Barbara's Puffins Original) 3/4 cup (1 nlea serving)	209.3mcg	Standard Release (Common)
148	Raw Chicken Thigh (Chicken Broilers Or Fryers Thigh Meat And Skin Raw) 1 thigh with skin	208.4mcg	Standard Release (Common)
149	Rhubarb (Rhubarb Raw) 1 cup, diced	207.4mcg	Standard Release (Common)
150	Post Honey Bunches Of Oats With Almonds (Cereals Ready-To-Eat Post Honey Bunches Of Oats With Almonds) 3/4 cup (1 nlea serving)	201.6mcg	Standard Release (Common)
151	Malt-O-Meal Tootie Fruities (Cereals Ready-To-Eat Malt-O-Meal Tootie Fruities) 1 cup (1 nlea serving)	200mcg	Standard Release (Common)
152	Iceberg Lettuce (Lettuce Iceberg (Includes Crisphead Types) Raw) 1 cup shredded	199.4mcg	Standard Release (Common)
153	Submarine Sandwich Meatball Marinara On White Bread (Fast Foods Submarine Sandwich Meatball Marinara On White Bread) 6 inch sub	198.6mcg	Standard Release (Common)
154	Submarine Sandwich Sweet Onion Chicken Teriyaki On White Bread With Lettuce Tomato And Sweet Onion Sauce (Fast Foods Submarine Sandwich Sweet Onion Chicken Teriyaki On White Bread With Lettuce Tomato And Sweet Onion Sauce) 6 inch sub	198.4mcg	Standard Release (Common)
155	Biscuit With Egg And Ham (Fast Foods Biscuit With Egg And Ham) 1 biscuit	196.6mcg	Standard Release (Common)
156	Quaker Sweet Crunch/quisp (Cereals Ready-To-Eat Quaker Sweet Crunch/quisp) 1 cup (1 nlea serving)	196.3mcg	Standard Release (Common)
157	Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise (Fast Foods Grilled Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise) 1 sandwich	195.6mcg	Standard Release (Common)
158	Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise (Fast Foods Crispy Chicken Bacon And Tomato Club Sandwich With Cheese Lettuce And Mayonnaise) 1 sandwich	195.1mcg	Standard Release (Common)
159	Vegetable Soup (Soup Vegetarian Vegetable Canned Prepared With Equal Volume Water) 1 cup	192.8mcg	Standard Release (Common)
160	Malt-O-Meal Colossal Crunch (Cereals Ready-To-Eat Malt-O-Meal Colossal Crunch) 3/4 cup (1 nlea serving)	190.5mcg	Standard Release (Common)
161	Mulberries (Mulberries Raw) 1 cup	190.4mcg	Standard Release (Common)
162	Chocolate Mousse (Desserts Mousse Chocolate Prepared-From-Recipe) 1/2 cup	189.9mcg	Standard Release (Common)
163	Extruded Corn Chips (Snacks Corn-Based Extruded Chips Unsalted) 1 cup, crushed	186.6mcg	Standard Release (Common)
164	Egg Yolks (Raw) (Egg Yolk Raw Fresh) 1 large	186mcg	Standard Release (Common)
165	Nectarines (Nectarines Raw) 1 cup slices	185.9mcg	Standard Release (Common)
166	Burrito With Beans Cheese And Beef (Fast Foods Burrito With Beans Cheese And Beef) 1 burrito	185.6mcg	Standard Release (Common)
167	Flax Seeds (Seeds Flaxseed) 1oz	184.9mcg	Standard Release (Common)
168	Carrots (Carrots Raw) 1 large (7-1/4 inch to 8-/1/2 inch long)	184.3mcg	Standard Release (Common)
169	Tomatoes (Tomatoes Red Ripe Raw Year Round Average) 1 cup cherry tomatoes	183.3mcg	Standard Release (Common)
170	Uncle Sam Cereal (Cereals Ready-To-Eat Uncle Sam Cereal) 3/4 cup (1 nlea serving)	182.1mcg	Standard Release (Common)
171	Celery (Celery Raw) 1 stalk, large (11 inch-12 inch long)	181.1mcg	Standard Release (Common)
172	Quaker Toasted Multigrain Crisps (Cereals Ready-To-Eat Quaker Toasted Multigrain Crisps) 1 (1/4) cup (1 nlea serving)	176.7mcg	Standard Release (Common)
173	English Muffin With Egg Cheese And Canadian Bacon (Fast Foods English Muffin With Egg Cheese And Canadian Bacon) 1 sandwich	176.4mcg	Standard Release (Common)
174	Hard Boiled Eggs (Egg Whole Cooked Hard-Boiled) 1 large	176.5mcg	Standard Release (Common)
175	Quaker Capn Crunch (Cereals Ready-To-Eat Quaker Cap'n Crunch) 3/4 cup (1 nlea serving)	174.2mcg	Standard Release (Common)
176	Loganberries (Frozen) (Loganberries Frozen) 1 cup, unthawed	173.5mcg	Standard Release (Common)
177	Green Onions (Onions Spring Or Scallions (Includes Tops And Bulb) Raw) 1 medium (4-1/8 inch long)	170.6mcg	Standard Release (Common)
178	Blackberries (Blackberries Raw) 1 cup	169.9mcg	Standard Release (Common)
179	Fried Yellow Plantains (Plantains Yellow Fried Latino Restaurant) 1 cup	169mcg	Standard Release (Common)
180	Oat Bran (Oat Bran Raw) 1 cup	169.2mcg	Standard Release (Common)
181	Raspberries (Raspberries Raw) 1 cup	167.3mcg	Standard Release (Common)
182	Granola Homemade (Cereals Ready-To-Eat Granola Homemade) 1 cup	167.1mcg	Standard Release (Common)
183	Raw Boneless Skinless Thigh Meat (Chicken Broilers Or Fryers Dark Meat Thigh Meat Only Raw) 1 thigh without skin	163.9mcg	Standard Release (Common)
184	Griddle Cake Sandwich Egg Cheese And Bacon (Fast Foods Griddle Cake Sandwich Egg Cheese And Bacon) 1 item 6.1 oz	163.6mcg	Standard Release (Common)
185	Malt-O-Meal Coco-Roos (Cereals Ready-To-Eat Malt-O-Meal Coco-Roos) 3/4 cup (1 nlea serving)	162.9mcg	Standard Release (Common)
186	Cooked Acorn Squash (Squash Winter Acorn Cooked Boiled Mashed Without Salt) 1 cup, mashed	161.7mcg	Standard Release (Common)
187	Griddle Cake Sandwich Egg Cheese And Sausage (Fast Foods Griddle Cake Sandwich Egg Cheese And Sausage) 1 item	161.2mcg	Standard Release (Common)
188	Biscuit With Egg And Bacon (Fast Foods Biscuit With Egg And Bacon) 1 biscuit	160.5mcg	Standard Release (Common)
189	Familia Swiss Muesli Cereal (Cereals Ready-To-Eat Familia) 1 cup	158.6mcg	Standard Release (Common)
190	Tomatillos (Tomatillos Raw) 1 medium	158.8mcg	Standard Release (Common)
191	Dried Peaches (Peaches Dried Sulfured Uncooked) 1 oz (about 2 halves)	158.8mcg	Standard Release (Common)
192	Bitter Melon (Balsam-Pear (Bitter Gourd) Pods Raw) 1 cup (1/2 inch pieces)	158.1mcg	Standard Release (Common)
193	Boysenberries (Frozen) (Boysenberries Frozen Unsweetened) 1 cup, unthawed	155.8mcg	Standard Release (Common)
194	Submarine Sandwich Oven Roasted Chicken On White Bread With Lettuce And Tomato (Fast Foods Submarine Sandwich Oven Roasted Chicken On White Bread With Lettuce And Tomato) 6 inch sub	148.5mcg	Standard Release (Common)
195	Chicken Fillet Sandwich Plain With Pickles (Fast Foods Chicken Fillet Sandwich Plain With Pickles) 1 sandwich	145.9mcg	Standard Release (Common)
196	Oats Regular And Quick Not Fortified Dry (Cereals Oats Regular And Quick Not Fortified Dry) 1 cup	145.8mcg	Standard Release (Common)
197	Grape Juice (With Added Vitamin C) (Grape Juice Canned Or Bottled Unsweetened With Added Ascorbic Acid) 1 cup	144.2mcg	Standard Release (Common)
198	Basil (Basil Fresh) 5 leaves	141.3mcg	Standard Release (Common)
199	Yellow Peaches (Peaches Yellow Raw) 1 cup slices	140.1mcg	Standard Release (Common)
200	Quaker Capn Crunch With Crunchberries (Cereals Ready-To-Eat Quaker Cap'n Crunch With Crunchberries) 3/4 cup (1 nlea serving)	139.9mcg	Standard Release (Common)

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