Top 100+ Highest Vitamin A Foods From Fruits & Vegetables

Source of vitamin A can be obtained from fruits and vegetables, but the most general and popular is carrots. But, do you know that there are still many source of fruits and vegetables to get vitamin A benefits? Besides fruits and vegetables, vitamin A can also be found in a variety of other food sources such as milk, cheese, yoghurt, eggs, butter, meat and sea fish oil. As we know, vitamin A is one type of fat-soluble vitamins and has a very important role for health. This is because vitamin A has many compounds in it include retinyl aselat, retinol, and so on. Of all these compounds, only retinol compounds alone, which is identical to vitamin A than other compounds. Even so, still all these contents have great benefits for the health of our bodies, one of which is the health of the eye. Adequate intake of vitamin A plays an important role in the development and performance of various organs, such as eyes, skin, and the immune system.


Vitamin A function & benefits for health

Before we going to the list of highest vitamin A foods, just to recall our memory what is the function and benefits of vitamin A to our health:

Benefits of vitamin A as the body's immunity
The next function and role of vitamin A is, as the body's defense system, which can protect our bodies from a variety of pathogenic microorganisms that cause disease, by stimulating and improving the work of antibodies and white blood cells so the body more resistant to toxic compounds and microorganisms and parasites such as viruses , bacteria, and other pathogens. This defense mechanism is included in the immune system that comes from outside the body. Vitamin A will improve and increase the activity of white blood cells and antibodies in the body so that the body becomes more resistant to toxic microorganisms or parasites.

Benefits of vitamin A to the senses of sight
Retinol has a very important role in the formation of the sense of sight. Together with rhodopsin, retinol form a pigment which is sensitive to light received by the retina, which then converts the molecule in the form of light and projected images to our brain. That's why many health problems and vision problems may occur when vitamin A deficiency in a relatively long time, such as nearsightedness or other eye diseases. In addition, vitamin A also plays a role for gene transcription, strengthen the body's immune system, and maintain healthy skin. The workings of vitamin A helps the eyes to capture the object of the visits is to convert the signal molecules of light received by the retina to form an image on the projection of our brains, so we can know what the object we see.

Function of Vitamin A to the fetus
Pregnant women must meet the requirement of vitamin A and other essential nutrients, because in addition to themselves, the fetus is also very need to optimize cell growth in the eye, and visual sense organs, skin, heart and bones. Pregnant women who lack of nutrition, can be bad for the development of the fetus.

Benefits of Vitamin A as an antioxidant
One form of vitamin A is beta-carotene, which serves to ward off free radicals which derive from the body's internal oxidation and free radicals that are in the environment around that enters our body. Antioxidants serve to prevent damage to the genetic material, either DNA or RNA. So as to reduce the pace of genetic mutation caused by free radicals. The decline of this genetic mutation, can indirectly lower the risk of various types of cancer. Antioxidants are also proven to prevent premature aging, especially in the skin cells.


Vitamin A Recommended Dietary Allowances taken from ods.od.nih.gov

AgeMaleFemalePregnancyLactation
0-6 months*400 mcg RAE400 mcg RAE
7-12 months*500 mcg RAE500 mcg RAE
1-3 years300 mcg RAE300 mcg RAE
4-8 years400 mcg RAE400 mcg RAE
9-13 years600 mcg RAE600 mcg RAE
14-18 years900 mcg RAE700 mcg RAE750 mcg RAE1,200 mcg RAE
19-50 years900 mcg RAE700 mcg RAE770 mcg RAE1,300 mcg RAE
51+ years900 mcg RAE700 mcg RAE
* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.


Top 100+ highest vitamin A foods

Highest Vitamin A foods  from vegetables based on USDA database


NameIU per 100g
Peppers, sweet, red, freeze-dried77261
Carrot, dehydrated68466
Chives, freeze-dried68300
Parsley, freeze-dried63240
Peppers, pasilla, dried35760
Grape leaves, raw27521
Peppers, hot chile, sun-dried26488
Sweet potato, frozen, cooked, baked, without salt20870
Peppers, ancho, dried20438
Sweet potato, cooked, baked in skin, flesh, without salt19218
Carrot juice, canned19124
Carrots, cooked, boiled, drained, without salt17033
Carrots, cooked, boiled, drained, with salt17033
Carrots, frozen, cooked, boiled, drained, with salt16928
Carrots, frozen, cooked, boiled, drained, without salt16928
Carrots, raw16706
Sweet potato, frozen, cooked, baked, with salt16410
Sweet potato, cooked, boiled, without skin, with salt15740
Sweet potato, cooked, boiled, without skin15740
Pumpkin, canned, with salt15563
Pumpkin, canned, without salt15563
Kale, frozen, cooked, boiled, drained, without salt14704
Kale, frozen, cooked, boiled, drained, with salt14704
Dandelion greens, cooked, boiled, drained, with salt14544
Carrots, frozen, unprepared14210
Sweet potato, raw, unprepared14187
Carrots, baby, raw13790
Kale, cooked, boiled, drained, without salt13621
Kale, cooked, boiled, drained, with salt13621
Mustard greens, cooked, boiled, drained, without salt12370
Carrots, canned, regular pack, solids and liquids12264
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt12061
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt12061
Peppers, hot chili, red, canned, excluding seeds, solids and liquids11892
Spinach, frozen, chopped or leaf, unprepared11726
Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added11651
Vegetables, mixed, canned, drained solids11651
Turnip greens, raw11587
Collards, frozen, chopped, cooked, boiled, drained, without salt11493
Collards, frozen, chopped, cooked, boiled, drained, with salt11493
Carrots, canned, regular pack, drained solids11170
Carrots, canned, no salt added, drained solids11170
Carrots, canned, no salt added, solids and liquids11170
Squash, winter, butternut, cooked, baked, with salt11155
Squash, winter, butternut, cooked, baked, without salt11155
Turnip greens, frozen, cooked, boiled, drained, without salt10765
Turnip greens, frozen, cooked, boiled, drained, with salt10765
Squash, winter, butternut, raw10630
Mustard greens, cooked, boiled, drained, with salt10537
Spinach, cooked, boiled, drained, with salt10481
Spinach, cooked, boiled, drained, without salt10481
Sweet potato, frozen, unprepared10367
Dandelion greens, raw10161
Kale, raw9990
Mustard spinach, (tendergreen), raw9900
Spinach, canned, regular pack, drained solids9801
Peas and carrots, frozen, cooked, boiled, drained, with salt9514
Peas and carrots, frozen, cooked, boiled, drained, without salt9514
Peas and carrots, frozen, unprepared9497
Spinach, raw9377
Collards, frozen, chopped, unprepared9183
Sweet potato, canned, syrup pack, drained solids9169
Lettuce, cos or romaine, raw8710
Pokeberry shoots, (poke), cooked, boiled, drained, without salt8700
Pokeberry shoots, (poke), cooked, boiled, drained, with salt8700
Pokeberry shoots, (poke), raw8700
Sweet potato, canned, mashed8699
Sweet Potatoes, french fried, frozen as packaged, salt added in processing8674
Turnip greens and turnips, frozen, cooked, boiled, drained, without salt8612
Turnip greens and turnips, frozen, cooked, boiled, drained, with salt8612
Pumpkin, raw8513
Parsley, fresh8424
Pumpkin pie mix, canned8298
Mustard spinach, (tendergreen), cooked, boiled, drained, with salt8200
Mustard spinach, (tendergreen), cooked, boiled, drained, without salt8200
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry8120
Spinach, canned, no salt added, solids and liquids8084
Spinach, canned, regular pack, solids and liquids8084
Sweet potato, canned, vacuum pack7983
Lambsquarters, cooked, boiled, drained, with salt7816
Lambsquarters, cooked, boiled, drained, without salt7816
Beet greens, cooked, boiled, drained, without salt7654
Beet greens, cooked, boiled, drained, with salt7654
Turnip greens, cooked, boiled, drained, with salt7625
Turnip greens, cooked, boiled, drained, without salt7625
Collards, cooked, boiled, drained, without salt7600
Collards, cooked, boiled, drained, with salt7600
Drumstick leaves, raw7564
Sweet potato, canned, syrup pack, solids and liquids7530
Lettuce, red leaf, raw7492
Lettuce, green leaf, raw7405
Cornsalad, raw7092
Mustard greens, frozen, cooked, boiled, drained, without salt7076
Mustard greens, frozen, cooked, boiled, drained, with salt7076
Drumstick leaves, cooked, boiled, drained, with salt7013
Drumstick leaves, cooked, boiled, drained, without salt7013
Cress, garden, raw6917
Peas and carrots, canned, no salt added, solids and liquids6854
Dandelion greens, cooked, boiled, drained, without salt6837
Coriander (cilantro) leaves, raw6748
Squash, winter, hubbard, baked, with salt6705
Squash, winter, hubbard, baked, without salt6705
Sweet potato, cooked, candied, home-prepared6524
Beet greens, raw6326
Swamp cabbage, (skunk cabbage), raw6300
Kale, frozen, unprepared6253
Turnip greens, frozen, unprepared6184
Chard, swiss, cooked, boiled, drained, with salt6124
Chard, swiss, cooked, boiled, drained, without salt6124
Chard, swiss, raw6116
Turnip greens and turnips, frozen, unprepared6108
Turnip greens, canned, no salt added5954
Peas and carrots, canned, regular pack, solids and liquids5770
Pumpkin, cooked, boiled, drained, without salt5755
Pumpkin, cooked, boiled, drained, with salt5755
Chicory greens, raw5717
Peppers, sweet, green, freeze-dried5640
Jute, potherb, raw5559
Grape leaves, canned5253
Squash, winter, all varieties, cooked, baked, without salt5223
Squash, winter, all varieties, cooked, baked, with salt5223
Seaweed, laver, raw5202
Swamp cabbage (skunk cabbage), cooked, boiled, drained, with salt5200
Swamp cabbage (skunk cabbage), cooked, boiled, drained, without salt5200
Jute, potherb, cooked, boiled, drained, with salt5185
Jute, potherb, cooked, boiled, drained, without salt5185
Mustard greens, frozen, unprepared5155
Vegetables, mixed, canned, solids and liquids5081
Vegetables, mixed, frozen, unprepared5078
Collards, raw5019
Taro leaves, raw4825
Squash, winter, butternut, frozen, unprepared4790
Cress, garden, cooked, boiled, drained, without salt4649
Cress, garden, cooked, boiled, drained, with salt4649
Broccoli raab, cooked4533
Cabbage, chinese (pak-choi), raw4468
New Zealand spinach, raw4400
Chives, raw4353
Vegetables, mixed, frozen, cooked, boiled, drained, with salt4277
Vegetables, mixed, frozen, cooked, boiled, drained, without salt4277
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt4249
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt4249
Taro, leaves, cooked, steamed, with salt4238
Taro leaves, cooked, steamed, without salt4238
Borage, raw4200
Squash, winter, hubbard, cooked, boiled, mashed, without salt4005
Squash, winter, hubbard, cooked, boiled, mashed, with salt4005
Dock, raw4000
Onions, young green, tops only4000
Sweet potato leaves, raw3778
New zealand spinach, cooked, boiled, drained, with salt3622
New Zealand spinach, cooked, boiled, drained, without salt3622
Fireweed, leaves, raw3598
Turnip greens, canned, solids and liquids3586
Celtuce, raw3500
Squash, winter, butternut, frozen, cooked, boiled, without salt3339
Squash, winter, butternut, frozen, cooked, boiled, with salt3339
Sweet Potatoes, french fried, crosscut, frozen, unprepared3320
Lettuce, butterhead (includes boston and bibb types), raw3312
Watercress, raw3191
Peppers, sweet, red, raw3131
Kale, scotch, raw3100
Mustard greens, raw3024
Broccoli, flower clusters, raw3000
Sweet Potato puffs, frozen, unprepared3000
Peppers, sweet, red, cooked, boiled, drained, without salt2941
Peppers, sweet, red, cooked, boiled, drained, with salt2941
Sweet potato leaves, cooked, steamed, without salt2939
Sweet potato leaves, cooked, steamed, with salt2939
Amaranth leaves, raw2917
Spinach souffle2891
Amaranth leaves, cooked, boiled, drained, with salt2770
Amaranth leaves, cooked, boiled, drained, without salt2770
Peppers, sweet, red, sauteed2760
Pimento, canned2655
Broccoli raab, raw2622
Chrysanthemum, garland, cooked, boiled, drained, with salt2572
Chrysanthemum, garland, cooked, boiled, drained, without salt2572
Peppers, sweet, red, frozen, chopped, unprepared2428
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt2416
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt2416
Arugula, raw2373
Chrysanthemum, garland, raw2320
Endive, raw2167
Peas, green, frozen, cooked, boiled, drained, with salt2100
Peas, green, frozen, cooked, boiled, drained, without salt2100
CAMPBELL'S, V8 Vegetable Juice, Essential Antioxidants V82058
Peas, green, frozen, unprepared2058
HEALTHY REQUEST Tomato juice2058
Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS2048
Taro, tahitian, raw2045
Kale, scotch, cooked, boiled, drained, with salt1994
Kale, scotch, cooked, boiled, drained, without salt1994
Pumpkin flowers, raw1947
Pumpkin leaves, raw1942
Peppers, sweet, red, frozen, chopped, boiled, drained, without salt1917
Peppers, sweet, red, frozen, chopped, boiled, drained, with salt1917
Escarole, cooked, boiled, drained, no salt added1888
Chrysanthemum leaves, raw1870
Purslane, cooked, boiled, drained, with salt1852
Purslane, cooked, boiled, drained, without salt1852
Taro, tahitian, cooked, without salt1764
Taro, tahitian, cooked, with salt1764
Balsam-pear (bitter gourd), leafy tips, raw1734
Pumpkin, flowers, cooked, boiled, drained, with salt1734
Pumpkin flowers, cooked, boiled, drained, without salt1734
Peppers, jalapeno, canned, solids and liquids1700
Leeks, (bulb and lower leaf-portion), raw1667
Broccoli, chinese, cooked1638
Pumpkin leaves, cooked, boiled, drained, without salt1600
Pumpkin leaves, cooked, boiled, drained, with salt1600
Tomato and vegetable juice, low sodium1558
Broccoli, cooked, boiled, drained, without salt1548
Broccoli, cooked, boiled, drained, with salt1548
Peas, green, canned, regular pack, solids and liquids1529
Tomato products, canned, paste, without salt added1525
Tomatoes, orange, raw1496
Peas, green, canned, no salt added, solids and liquids1444
Cowpeas, young pods with seeds, cooked, boiled, drained, with salt1400
Cowpeas, young pods with seeds, cooked, boiled, drained, without salt1400
Cowpeas, young pods with seeds, raw1369
Squash, winter, hubbard, raw1367
Squash, winter, all varieties, raw1367
Purslane, raw1320
Peas, edible-podded, frozen, cooked, boiled, drained, without salt1311
Peas, edible-podded, frozen, cooked, boiled, drained, with salt1311
Tomatoes, sun-dried, packed in oil, drained1286
Pickle relish, sweet1218
Peppers, hot chili, green, raw1179
Malabar spinach, cooked1158
Broccoli, frozen, spears, unprepared1138
Broccoli, frozen, spears, cooked, boiled, drained, with salt1118
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt1117
Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt1117
Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt1117
Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt1117
Cabbage, red, raw1116
Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)1116
Peas, edible-podded, raw1087
Peppers, jalapeno, raw1078
Peas and onions, frozen, cooked, boiled, drained, with salt1051
Peas and onions, frozen, cooked, boiled, drained, without salt1051
Broccoli, frozen, chopped, unprepared1034
Peas, edible-podded, cooked, boiled, drained, with salt1030
Peas, edible-podded, boiled, drained, without salt1030
Broccoli, frozen, spears, cooked, boiled, drained, without salt1011
Broccoli, frozen, chopped, cooked, boiled, drained, with salt1011
Broccoli, frozen, chopped, cooked, boiled, drained, without salt1011
Asparagus, cooked, boiled, drained, with salt1006
Asparagus, cooked, boiled, drained1006
Cabbage, savoy, raw1000
Onions, spring or scallions (includes tops and bulb), raw997
Tomato products, canned, sauce, with herbs and cheese987
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated987
Tomato products, canned, sauce, spanish style985
Cabbage, mustard, salted971
Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt967
Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt967
Fennel, bulb, raw963
Tomato products, canned, sauce, with mushrooms955
Peppers, hot chili, red, raw952
Asparagus, frozen, unprepared948
Peppers, serrano, raw937
Brussels sprouts, frozen, cooked, boiled, drained, without salt926
Brussels sprouts, frozen, cooked, boiled, drained, with salt926
Cabbage, savoy, cooked, boiled, drained, without salt889
Cabbage, savoy, cooked, boiled, drained, with salt889
Tomatoes, sun-dried874
Peppers, hot pickled, canned870
Yardlong bean, raw865
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared865
Hyacinth-beans, immature seeds, raw864
Tomato products, canned, sauce, with onions850
Tomatoes, red, ripe, raw, year round average833
CAMPBELL'S, V8 Vegetable Juice, Calcium Enriched V8823
CAMPBELL'S, V8 60% Vegetable Juice, V8 V-Lite823
CAMPBELL'S, V8 Vegetable Juice, Low Sodium V8823
CAMPBELL'S, V8 100% Vegetable Juice823
CAMPBELL'S, V8 Vegetable Juice, Organic V8823
CAMPBELL'S, V8 Vegetable Juice, Low Sodium Spicy Hot823
Asparagus, canned, drained solids822
Cowpeas (blackeyes), immature seeds, raw817
Squash, winter, acorn, cooked, boiled, mashed, without salt817
Peppers, hungarian, raw816
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt812
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt812
Tomato products, canned, sauce, with onions, green peppers, and celery810
Asparagus, frozen, cooked, boiled, drained, without salt806
Asparagus, frozen, cooked, boiled, drained, with salt806
Peas, green, cooked, boiled, drained, without salt801
Peas, green, cooked, boiled, drained, with salt801
Tomato products, canned, sauce, with tomato tidbits801
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt791
Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt791
Asparagus, canned, no salt added, solids and liquids776
Brussels sprouts, cooked, boiled, drained, with salt775
Brussels sprouts, cooked, boiled, drained, without salt775
Peas, green, raw765
Pickles, cucumber, sweet (includes bread and butter pickles)764
Asparagus, raw756
Brussels sprouts, raw754
Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids721
Okra, raw716
Cowpeas, leafy tips, raw712
Vegetable juice cocktail, canned706
Vegetable juice cocktail, low sodium, canned706
Beans, snap, green, cooked, boiled, drained, with salt691
Beans, snap, green, raw690
Tomatoes, red, ripe, cooked, stewed666
Tomatoes, green, raw642
Beans, snap, green, cooked, boiled, drained, without salt633
Broccoli, raw623
Brussels sprouts, frozen, unprepared617
CAMPBELL'S, V8 Vegetable Juice, High Fiber V8617
Cowpeas, leafy tips, cooked, boiled, drained, with salt576
Cowpeas, leafy tips, cooked, boiled, drained, without salt576
Seaweed, spirulina, dried570
Beans, snap, green, frozen, all styles, unprepared547
Peas and onions, frozen, unprepared544
Squash, summer, zucchini, italian style, canned539
Peas, green, canned, no salt added, drained solids533
Catsup, low sodium527
Catsup527
Asparagus, canned, regular pack, solids and liquids526
Beans, snap, canned, all styles, seasoned, solids and liquids525
Celery, cooked, boiled, drained, without salt521
Celery, cooked, boiled, drained, with salt521
Peppers, sweet, red, canned, solids and liquids520
Beans, snap, green, frozen, all styles, microwaved519
CAMPBELL'S, V8 Vegetable Juice, Spicy Hot V8514
Tomato products, canned, puree, without salt added510
Tomato products, canned, puree, with salt added510
Lettuce, iceberg (includes crisphead types), raw502
Squash, zucchini, baby, raw490
Tomatoes, red, ripe, cooked489
Tomatoes, red, ripe, cooked, with salt489
Potatoes, o'brien, home-prepared481
Balsam-pear (bitter gourd), pods, raw471
Peppers, sweet, green, cooked, boiled, drained, with salt468
Peppers, sweet, green, cooked, boiled, drained, without salt468
Beans, snap, green, frozen, cooked, boiled, drained, with salt466
Nopales, raw457
Yardlong bean, cooked, boiled, drained, without salt450
Yardlong bean, cooked, boiled, drained, with salt450
Tomato juice, canned, with salt added450
Tomato juice, canned, without salt added450
Celery, raw449
Nopales, cooked, without salt443
Tomatoes, red, ripe, canned, packed in tomato juice, no salt added441
Tomato products, canned, sauce435
Tomato sauce, canned, no salt added435
Peas, green, canned, seasoned, solids and liquids433
Squash, winter, acorn, cooked, baked, without salt428
Squash, winter, acorn, cooked, baked, with salt428
Beans, snap, green, frozen, cooked, boiled, drained without salt419
Gourd, dishcloth (towelgourd), raw410
Tomatoes, red, ripe, canned, packed in tomato juice408
Broccoli, stalks, raw400
Radish seeds, sprouted, raw391
Tomatoes, red, ripe, canned, with green chilies390
Vegetable smoothie, NAKED JUICE, KALE BLAZER374
Lima beans, immature seeds, cooked, boiled, drained, with salt370
Peppers, sweet, green, raw370
Squash, winter, acorn, raw367
Peppers, sweet, green, frozen, chopped, unprepared367
Seaweed, wakame, raw360
Beans, snap, green, canned, regular pack, drained solids353
Beans, snap, green, canned, no salt added, drained solids353
Beans, snap, yellow, canned, no salt added, drained solids353
Broadbeans, immature seeds, raw350
Okra, frozen, unprepared350
Pepper, banana, raw340
PACE, Jalapenos Nacho Sliced Peppers333
Beans, fava, in pod, raw333
Beans, snap, green, canned, no salt added, solids and liquids321
Cabbage, chinese (pe-tsai), raw318
Okra, frozen, cooked, boiled, drained, without salt305
Okra, frozen, cooked, boiled, drained, with salt305
Lima beans, immature seeds, cooked, boiled, drained, without salt303
Edamame, frozen, prepared298
Corn pudding, home prepared296
Succotash, (corn and limas), cooked, boiled, drained, with salt294
Succotash, (corn and limas), cooked, boiled, drained, without salt294
Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt290
Okra, cooked, boiled, drained, without salt283
Okra, cooked, boiled, drained, with salt283
Potatoes, au gratin, home-prepared from recipe using margarine280
Squash, summer, crookneck and straightneck, frozen, unprepared279
Leeks, (bulb and lower-leaf portion), freeze-dried277
Peppers, sweet, green, sauteed273
Pickle relish, hamburger267
Potatoes, au gratin, home-prepared from recipe using butter264
Corn, sweet, yellow, cooked, boiled, drained, without salt263
Corn, sweet, yellow, cooked, boiled, drained, with salt263
Beans, snap, green, canned, regular pack, solids and liquids263
Cabbage, napa, cooked263
Potatoes, au gratin, dry mix, unprepared263
Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt260
Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt260
Squash, winter, acorn, cooked, boiled, mashed, with salt258
Succotash, (corn and limas), frozen, unprepared257
Corn, sweet, yellow, frozen, kernels on cob, unprepared244
Corn, yellow, whole kernel, frozen, microwaved234
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt232
Corn with red and green peppers, canned, solids and liquids232
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt232
Beans, shellie, canned, solids and liquids228
Lima beans, immature seeds, frozen, fordhook, unprepared223
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added220
Squash, summer, scallop, raw217
Tomatoes, crushed, canned215
Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added214
Potatoes, au gratin, dry mix, prepared with water, whole milk and butter213
Potatoes, mashed, prepared from granules, without milk, whole milk and margarine213
Squash, summer, all varieties, cooked, boiled, drained, with salt212
Squash, summer, all varieties, cooked, boiled, drained, without salt212
Lima beans, immature seeds, raw209
CAMPBELL'S, Organic Tomato juice206
CAMPBELL'S, Tomato juice206
CAMPBELL'S, Tomato juice, low sodium206
Potatoes, mashed, ready-to-eat205
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt201
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt201
Tree fern, cooked, with salt200
Tree fern, cooked, without salt200
Peppers, sweet, yellow, raw200
Squash, summer, all varieties, raw200
Squash, summer, zucchini, includes skin, raw200
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt199
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt199
Squash, summer, zucchini, includes skin, frozen, unprepared198
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared195
Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt194
Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt194
Pickles, cucumber, sour, low sodium191
Pickles, cucumber, sour191
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt190
Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt190
Lima beans, immature seeds, frozen, baby, unprepared189
Cabbage, japanese style, fresh, pickled189
Potatoes, mashed, home-prepared, whole milk and margarine added187
Corn, sweet, yellow, raw187
Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added183
Soybeans, green, raw180
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt177
Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt177
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added172
Tomatoes, red, ripe, canned, stewed172
Pickle relish, hot dog167
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt167
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt167
Peas, mature seeds, sprouted, raw166
Peas and onions, canned, solids and liquids161
Potato salad, home-prepared157
Soybeans, green, cooked, boiled, drained, with salt156
Soybeans, green, cooked, boiled, drained, without salt156
Peppers, sweet, green, canned, solids and liquids155
Alfalfa seeds, sprouted, raw155
Cauliflower, green, raw155
Artichokes, (globe or french), frozen, unprepared154
Lima beans, immature seeds, canned, regular pack, solids and liquids150
Squash, summer, crookneck and straightneck, raw150
Potatoes, scalloped, home-prepared with margarine150
Lima beans, immature seeds, canned, no salt added, solids and liquids150
Potatoes, scalloped, dry mix, prepared with water, whole milk and butter148
Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids146
Cauliflower, green, cooked, no salt added144
Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt142
Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt142
Cauliflower, green, cooked, with salt141
Succotash, (corn and limas), canned, with cream style corn141
Peas, edible-podded, frozen, unprepared140
Yam, raw138
Potatoes, mashed, home-prepared, whole milk and butter added138
Potatoes, scalloped, home-prepared with butter135
Beans, snap, yellow, frozen, all styles, unprepared132
Winged beans, immature seeds, raw128
Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw126
Cabbage, common (danish, domestic, and pointed types), stored, raw126
Peppers, chili, green, canned126
Pickles, cucumber, dill, reduced sodium125
Pickles, cucumber, dill or kosher dill125
Yam, cooked, boiled, drained, or baked, without salt122
Yam, cooked, boiled, drained, or baked, with salt122
Squash, winter, spaghetti, raw120
Seaweed, irishmoss, raw118
Seaweed, kelp, raw116
Tomatillos, raw114
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt113
Potato pancakes113
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt113
Beans, snap, yellow, frozen, cooked, boiled, drained, without salt112
Beans, snap, yellow, frozen, cooked, boiled, drained, with salt112
Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt110
Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt110
Beans, snap, yellow, raw108
Beans, snap, yellow, canned, regular pack, drained solids105
Cucumber, with peel, raw105
Squash, summer, crookneck and straightneck, canned, drained, solid, without salt102
Cabbage, raw98
Cabbage, kimchi93
Pickles, chowchow, with cauliflower onion mustard, sweet90
Winged bean, immature seeds, cooked, boiled, drained, with salt88
Winged beans, immature seeds, cooked, boiled, drained, without salt88
Squash, summer, scallop, cooked, boiled, drained, without salt85
Squash, summer, scallop, cooked, boiled, drained, with salt85
Taro, cooked, without salt84
Cowpeas (blackeyes), immature seeds, frozen, unprepared84
Potatoes, hash brown, frozen, with butter sauce, unprepared84
Taro, cooked, with salt84
Beans, snap, yellow, canned, no salt added, solids and liquids83
Beans, snap, yellow, canned, regular pack, solids and liquids83
Beans, snap, yellow, cooked, boiled, drained, with salt81
Corn, sweet, yellow, canned, vacuum pack, regular pack81
Corn, sweet, yellow, canned, vacuum pack, no salt added81
Beans, snap, yellow, cooked, boiled, drained, without salt81
Cabbage, cooked, boiled, drained, without salt80
Cabbage, common, cooked, boiled, drained, with salt80
Taro, raw76
Potatoes, mashed, dehydrated, granules with milk, dry form75
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt75
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt75
Corn, sweet, yellow, canned, cream style, regular pack74
Corn, sweet, yellow, canned, cream style, no salt added74
Drumstick pods, raw74
Cucumber, peeled, raw72
Drumstick pods, cooked, boiled, drained, without salt70
Drumstick pods, cooked, boiled, drained, with salt70
Pigeonpeas, immature seeds, raw67
Poi66
Epazote, raw57
Taro, shoots, cooked, with salt51
Taro shoots, cooked, without salt51
Taro shoots, raw50
Butterbur, (fuki), raw50
Pigeonpeas, immature seeds, cooked, boiled, drained, without salt50
Pigeonpeas, immature seeds, cooked, boiled, drained, with salt50
Eggplant, pickled50
Beets, pickled, canned, solids and liquids49
Mushrooms, oyster, raw48
Corn, sweet, yellow, canned, whole kernel, drained solids46
Lentils, sprouted, raw45
Soybeans, mature seeds, sprouted, cooked, steamed40
Soybeans, mature seeds, sprouted, cooked, steamed, with salt40
Eggplant, cooked, boiled, drained, without salt37
Eggplant, cooked, boiled, drained, with salt37
Kohlrabi, raw36
Beets, cooked, boiled, drained35
Kohlrabi, cooked, boiled, drained, without salt35
Kohlrabi, cooked, boiled, drained, with salt35
Onions, frozen, chopped, unprepared35
Beets, cooked, boiled. drained, with salt35
Wasabi, root, raw35
Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids34
Corn, sweet, yellow, canned, no salt added, solids and liquids34
Cabbage, red, cooked, boiled, drained, with salt33
Beets, raw33
Cabbage, red, cooked, boiled, drained, without salt33
Mung beans, mature seeds, sprouted, cooked, stir-fried31
Chicory, witloof, raw29
Potatoes, mashed, home-prepared, whole milk added27
Radicchio, raw27
Turnips, frozen, unprepared26
Beets, canned, drained solids24
Beets, canned, regular pack, solids and liquids23
Eggplant, raw23
Beets, canned, no salt added, solids and liquids22
Shallots, freeze-dried21
Mung beans, mature seeds, sprouted, raw21
Yambean (jicama), raw21
Jerusalem-artichokes, raw20
Bamboo shoots, raw20
Arrowroot, raw19
Onions, dehydrated flakes18
Sauerkraut, canned, solids and liquids18
Gourd, white-flowered (calabash), raw16
Artichokes, (globe or french), raw13
Bamboo shoots, canned, drained solids13
Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt13
Artichokes, (globe or french), cooked, boiled, drained, without salt13
Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt13
Artichokes, (globe or french), cooked, boiled, drained, with salt13
Cassava, raw13
Cauliflower, cooked, boiled, drained, without salt12
Cauliflower, cooked, boiled, drained, with salt12
Cauliflower, frozen, unprepared12
Beets, harvard, canned, solids and liquids11
Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt11
Soybeans, mature seeds, sprouted, raw11
Potatoes, mashed, dehydrated, flakes without milk, dry form11
Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt11
Potatoes, mashed, dehydrated, granules without milk, dry form11
Cauliflower, frozen, cooked, boiled, drained, with salt10
Potatoes, white, flesh and skin, baked10
Potatoes, baked, flesh and skin, with salt10
Cauliflower, frozen, cooked, boiled, drained, without salt10
Potatoes, baked, skin, without salt10
Potatoes, red, flesh and skin, baked10
Potatoes, baked, skin only, with salt10
Potatoes, Russet, flesh and skin, baked10
Potatoes, baked, flesh and skin, without salt10
Garlic, raw9
Potatoes, white, flesh and skin, raw8
Yautia (tannier), raw8
Beans, mung, mature seeds, sprouted, canned, drained solids8
Potatoes, red, flesh and skin, raw7
Radishes, raw7
Lemon grass (citronella), raw6
Chicory roots, raw6
Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated5
Potato puffs, frozen, oven-heated5
Potatoes, hash brown, home-prepared5
Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated5
Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated4
Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased4
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt4
Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased4
Corn, sweet, white, frozen, kernels on cob, unprepared4
Potatoes, french fried, all types, salt added in processing, frozen, unprepared4
Potato puffs, frozen, unprepared4
Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased4
Shallots, raw4
Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt4
Beans, navy, mature seeds, sprouted, raw4
Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt3
Potatoes, boiled, cooked in skin, flesh, with salt3
Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt3
Potatoes, boiled, cooked in skin, flesh, without salt3
Corn, sweet, white, frozen, kernels cut off cob, unprepared3
Onions, frozen, chopped, cooked, boiled, drained, without salt2
Potatoes, canned, drained solids, no salt added2
Corn, sweet, white, cooked, boiled, drained, with salt2
Rutabagas, cooked, boiled, drained, without salt2
Potatoes, boiled, cooked without skin, flesh, without salt2
Onions, cooked, boiled, drained, with salt2
Potatoes, frozen, whole, unprepared2
Onions, frozen, whole, unprepared2
Corn, sweet, white, canned, cream style, regular pack2
Onions, raw2
Beans, kidney, mature seeds, sprouted, raw2
Potatoes, flesh and skin, raw2
Onions, frozen, chopped, cooked, boiled, drained, with salt2
Onions, frozen, whole, cooked, boiled, drained, without salt2
Potatoes, boiled, cooked without skin, flesh, with salt2
Rutabagas, cooked, boiled, drained, with salt2
Onions, cooked, boiled, drained, without salt2
Rutabagas, raw2
Onions, frozen, whole, cooked, boiled, drained, with salt2
Corn, sweet, white, cooked, boiled, drained, without salt2
Corn, sweet, white, canned, vacuum pack, regular pack1
Corn, sweet, white, canned, whole kernel, drained solids1
Corn, sweet, white, canned, vacuum pack, no salt added1
Onions, canned, solids and liquids1
Corn, sweet, white, raw1
Onions, sweet, raw1
Corn, sweet, white, canned, cream style, no salt added1
Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids1
Potatoes, russet, flesh and skin, raw1


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