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
* Adequate Intake (AI), equivalent to the mean intake of vitamin A in healthy, breastfed infants.
Vitamin A Recommended Dietary Allowances taken from ods.od.nih.gov
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| 0-6 months* | 400 mcg RAE | 400 mcg RAE | ||
| 7-12 months* | 500 mcg RAE | 500 mcg RAE | ||
| 1-3 years | 300 mcg RAE | 300 mcg RAE | ||
| 4-8 years | 400 mcg RAE | 400 mcg RAE | ||
| 9-13 years | 600 mcg RAE | 600 mcg RAE | ||
| 14-18 years | 900 mcg RAE | 700 mcg RAE | 750 mcg RAE | 1,200 mcg RAE |
| 19-50 years | 900 mcg RAE | 700 mcg RAE | 770 mcg RAE | 1,300 mcg RAE |
| 51+ years | 900 mcg RAE | 700 mcg RAE |
Top 100+ highest vitamin A foods
Highest Vitamin A foods from vegetables based on USDA database
| Name | IU per 100g |
|---|---|
| Peppers, sweet, red, freeze-dried | 77261 |
| Carrot, dehydrated | 68466 |
| Chives, freeze-dried | 68300 |
| Parsley, freeze-dried | 63240 |
| Peppers, pasilla, dried | 35760 |
| Grape leaves, raw | 27521 |
| Peppers, hot chile, sun-dried | 26488 |
| Sweet potato, frozen, cooked, baked, without salt | 20870 |
| Peppers, ancho, dried | 20438 |
| Sweet potato, cooked, baked in skin, flesh, without salt | 19218 |
| Carrot juice, canned | 19124 |
| Carrots, cooked, boiled, drained, without salt | 17033 |
| Carrots, cooked, boiled, drained, with salt | 17033 |
| Carrots, frozen, cooked, boiled, drained, with salt | 16928 |
| Carrots, frozen, cooked, boiled, drained, without salt | 16928 |
| Carrots, raw | 16706 |
| Sweet potato, frozen, cooked, baked, with salt | 16410 |
| Sweet potato, cooked, boiled, without skin, with salt | 15740 |
| Sweet potato, cooked, boiled, without skin | 15740 |
| Pumpkin, canned, with salt | 15563 |
| Pumpkin, canned, without salt | 15563 |
| Kale, frozen, cooked, boiled, drained, without salt | 14704 |
| Kale, frozen, cooked, boiled, drained, with salt | 14704 |
| Dandelion greens, cooked, boiled, drained, with salt | 14544 |
| Carrots, frozen, unprepared | 14210 |
| Sweet potato, raw, unprepared | 14187 |
| Carrots, baby, raw | 13790 |
| Kale, cooked, boiled, drained, without salt | 13621 |
| Kale, cooked, boiled, drained, with salt | 13621 |
| Mustard greens, cooked, boiled, drained, without salt | 12370 |
| Carrots, canned, regular pack, solids and liquids | 12264 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 12061 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | 12061 |
| Peppers, hot chili, red, canned, excluding seeds, solids and liquids | 11892 |
| Spinach, frozen, chopped or leaf, unprepared | 11726 |
| Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | 11651 |
| Vegetables, mixed, canned, drained solids | 11651 |
| Turnip greens, raw | 11587 |
| Collards, frozen, chopped, cooked, boiled, drained, without salt | 11493 |
| Collards, frozen, chopped, cooked, boiled, drained, with salt | 11493 |
| Carrots, canned, regular pack, drained solids | 11170 |
| Carrots, canned, no salt added, drained solids | 11170 |
| Carrots, canned, no salt added, solids and liquids | 11170 |
| Squash, winter, butternut, cooked, baked, with salt | 11155 |
| Squash, winter, butternut, cooked, baked, without salt | 11155 |
| Turnip greens, frozen, cooked, boiled, drained, without salt | 10765 |
| Turnip greens, frozen, cooked, boiled, drained, with salt | 10765 |
| Squash, winter, butternut, raw | 10630 |
| Mustard greens, cooked, boiled, drained, with salt | 10537 |
| Spinach, cooked, boiled, drained, with salt | 10481 |
| Spinach, cooked, boiled, drained, without salt | 10481 |
| Sweet potato, frozen, unprepared | 10367 |
| Dandelion greens, raw | 10161 |
| Kale, raw | 9990 |
| Mustard spinach, (tendergreen), raw | 9900 |
| Spinach, canned, regular pack, drained solids | 9801 |
| Peas and carrots, frozen, cooked, boiled, drained, with salt | 9514 |
| Peas and carrots, frozen, cooked, boiled, drained, without salt | 9514 |
| Peas and carrots, frozen, unprepared | 9497 |
| Spinach, raw | 9377 |
| Collards, frozen, chopped, unprepared | 9183 |
| Sweet potato, canned, syrup pack, drained solids | 9169 |
| Lettuce, cos or romaine, raw | 8710 |
| Pokeberry shoots, (poke), cooked, boiled, drained, without salt | 8700 |
| Pokeberry shoots, (poke), cooked, boiled, drained, with salt | 8700 |
| Pokeberry shoots, (poke), raw | 8700 |
| Sweet potato, canned, mashed | 8699 |
| Sweet Potatoes, french fried, frozen as packaged, salt added in processing | 8674 |
| Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | 8612 |
| Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | 8612 |
| Pumpkin, raw | 8513 |
| Parsley, fresh | 8424 |
| Pumpkin pie mix, canned | 8298 |
| Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | 8200 |
| Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | 8200 |
| Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | 8120 |
| Spinach, canned, no salt added, solids and liquids | 8084 |
| Spinach, canned, regular pack, solids and liquids | 8084 |
| Sweet potato, canned, vacuum pack | 7983 |
| Lambsquarters, cooked, boiled, drained, with salt | 7816 |
| Lambsquarters, cooked, boiled, drained, without salt | 7816 |
| Beet greens, cooked, boiled, drained, without salt | 7654 |
| Beet greens, cooked, boiled, drained, with salt | 7654 |
| Turnip greens, cooked, boiled, drained, with salt | 7625 |
| Turnip greens, cooked, boiled, drained, without salt | 7625 |
| Collards, cooked, boiled, drained, without salt | 7600 |
| Collards, cooked, boiled, drained, with salt | 7600 |
| Drumstick leaves, raw | 7564 |
| Sweet potato, canned, syrup pack, solids and liquids | 7530 |
| Lettuce, red leaf, raw | 7492 |
| Lettuce, green leaf, raw | 7405 |
| Cornsalad, raw | 7092 |
| Mustard greens, frozen, cooked, boiled, drained, without salt | 7076 |
| Mustard greens, frozen, cooked, boiled, drained, with salt | 7076 |
| Drumstick leaves, cooked, boiled, drained, with salt | 7013 |
| Drumstick leaves, cooked, boiled, drained, without salt | 7013 |
| Cress, garden, raw | 6917 |
| Peas and carrots, canned, no salt added, solids and liquids | 6854 |
| Dandelion greens, cooked, boiled, drained, without salt | 6837 |
| Coriander (cilantro) leaves, raw | 6748 |
| Squash, winter, hubbard, baked, with salt | 6705 |
| Squash, winter, hubbard, baked, without salt | 6705 |
| Sweet potato, cooked, candied, home-prepared | 6524 |
| Beet greens, raw | 6326 |
| Swamp cabbage, (skunk cabbage), raw | 6300 |
| Kale, frozen, unprepared | 6253 |
| Turnip greens, frozen, unprepared | 6184 |
| Chard, swiss, cooked, boiled, drained, with salt | 6124 |
| Chard, swiss, cooked, boiled, drained, without salt | 6124 |
| Chard, swiss, raw | 6116 |
| Turnip greens and turnips, frozen, unprepared | 6108 |
| Turnip greens, canned, no salt added | 5954 |
| Peas and carrots, canned, regular pack, solids and liquids | 5770 |
| Pumpkin, cooked, boiled, drained, without salt | 5755 |
| Pumpkin, cooked, boiled, drained, with salt | 5755 |
| Chicory greens, raw | 5717 |
| Peppers, sweet, green, freeze-dried | 5640 |
| Jute, potherb, raw | 5559 |
| Grape leaves, canned | 5253 |
| Squash, winter, all varieties, cooked, baked, without salt | 5223 |
| Squash, winter, all varieties, cooked, baked, with salt | 5223 |
| Seaweed, laver, raw | 5202 |
| Swamp cabbage (skunk cabbage), cooked, boiled, drained, with salt | 5200 |
| Swamp cabbage (skunk cabbage), cooked, boiled, drained, without salt | 5200 |
| Jute, potherb, cooked, boiled, drained, with salt | 5185 |
| Jute, potherb, cooked, boiled, drained, without salt | 5185 |
| Mustard greens, frozen, unprepared | 5155 |
| Vegetables, mixed, canned, solids and liquids | 5081 |
| Vegetables, mixed, frozen, unprepared | 5078 |
| Collards, raw | 5019 |
| Taro leaves, raw | 4825 |
| Squash, winter, butternut, frozen, unprepared | 4790 |
| Cress, garden, cooked, boiled, drained, without salt | 4649 |
| Cress, garden, cooked, boiled, drained, with salt | 4649 |
| Broccoli raab, cooked | 4533 |
| Cabbage, chinese (pak-choi), raw | 4468 |
| New Zealand spinach, raw | 4400 |
| Chives, raw | 4353 |
| Vegetables, mixed, frozen, cooked, boiled, drained, with salt | 4277 |
| Vegetables, mixed, frozen, cooked, boiled, drained, without salt | 4277 |
| Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | 4249 |
| Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | 4249 |
| Taro, leaves, cooked, steamed, with salt | 4238 |
| Taro leaves, cooked, steamed, without salt | 4238 |
| Borage, raw | 4200 |
| Squash, winter, hubbard, cooked, boiled, mashed, without salt | 4005 |
| Squash, winter, hubbard, cooked, boiled, mashed, with salt | 4005 |
| Dock, raw | 4000 |
| Onions, young green, tops only | 4000 |
| Sweet potato leaves, raw | 3778 |
| New zealand spinach, cooked, boiled, drained, with salt | 3622 |
| New Zealand spinach, cooked, boiled, drained, without salt | 3622 |
| Fireweed, leaves, raw | 3598 |
| Turnip greens, canned, solids and liquids | 3586 |
| Celtuce, raw | 3500 |
| Squash, winter, butternut, frozen, cooked, boiled, without salt | 3339 |
| Squash, winter, butternut, frozen, cooked, boiled, with salt | 3339 |
| Sweet Potatoes, french fried, crosscut, frozen, unprepared | 3320 |
| Lettuce, butterhead (includes boston and bibb types), raw | 3312 |
| Watercress, raw | 3191 |
| Peppers, sweet, red, raw | 3131 |
| Kale, scotch, raw | 3100 |
| Mustard greens, raw | 3024 |
| Broccoli, flower clusters, raw | 3000 |
| Sweet Potato puffs, frozen, unprepared | 3000 |
| Peppers, sweet, red, cooked, boiled, drained, without salt | 2941 |
| Peppers, sweet, red, cooked, boiled, drained, with salt | 2941 |
| Sweet potato leaves, cooked, steamed, without salt | 2939 |
| Sweet potato leaves, cooked, steamed, with salt | 2939 |
| Amaranth leaves, raw | 2917 |
| Spinach souffle | 2891 |
| Amaranth leaves, cooked, boiled, drained, with salt | 2770 |
| Amaranth leaves, cooked, boiled, drained, without salt | 2770 |
| Peppers, sweet, red, sauteed | 2760 |
| Pimento, canned | 2655 |
| Broccoli raab, raw | 2622 |
| Chrysanthemum, garland, cooked, boiled, drained, with salt | 2572 |
| Chrysanthemum, garland, cooked, boiled, drained, without salt | 2572 |
| Peppers, sweet, red, frozen, chopped, unprepared | 2428 |
| Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | 2416 |
| Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | 2416 |
| Arugula, raw | 2373 |
| Chrysanthemum, garland, raw | 2320 |
| Endive, raw | 2167 |
| Peas, green, frozen, cooked, boiled, drained, with salt | 2100 |
| Peas, green, frozen, cooked, boiled, drained, without salt | 2100 |
| CAMPBELL'S, V8 Vegetable Juice, Essential Antioxidants V8 | 2058 |
| Peas, green, frozen, unprepared | 2058 |
| HEALTHY REQUEST Tomato juice | 2058 |
| Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | 2048 |
| Taro, tahitian, raw | 2045 |
| Kale, scotch, cooked, boiled, drained, with salt | 1994 |
| Kale, scotch, cooked, boiled, drained, without salt | 1994 |
| Pumpkin flowers, raw | 1947 |
| Pumpkin leaves, raw | 1942 |
| Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | 1917 |
| Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | 1917 |
| Escarole, cooked, boiled, drained, no salt added | 1888 |
| Chrysanthemum leaves, raw | 1870 |
| Purslane, cooked, boiled, drained, with salt | 1852 |
| Purslane, cooked, boiled, drained, without salt | 1852 |
| Taro, tahitian, cooked, without salt | 1764 |
| Taro, tahitian, cooked, with salt | 1764 |
| Balsam-pear (bitter gourd), leafy tips, raw | 1734 |
| Pumpkin, flowers, cooked, boiled, drained, with salt | 1734 |
| Pumpkin flowers, cooked, boiled, drained, without salt | 1734 |
| Peppers, jalapeno, canned, solids and liquids | 1700 |
| Leeks, (bulb and lower leaf-portion), raw | 1667 |
| Broccoli, chinese, cooked | 1638 |
| Pumpkin leaves, cooked, boiled, drained, without salt | 1600 |
| Pumpkin leaves, cooked, boiled, drained, with salt | 1600 |
| Tomato and vegetable juice, low sodium | 1558 |
| Broccoli, cooked, boiled, drained, without salt | 1548 |
| Broccoli, cooked, boiled, drained, with salt | 1548 |
| Peas, green, canned, regular pack, solids and liquids | 1529 |
| Tomato products, canned, paste, without salt added | 1525 |
| Tomatoes, orange, raw | 1496 |
| Peas, green, canned, no salt added, solids and liquids | 1444 |
| Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | 1400 |
| Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | 1400 |
| Cowpeas, young pods with seeds, raw | 1369 |
| Squash, winter, hubbard, raw | 1367 |
| Squash, winter, all varieties, raw | 1367 |
| Purslane, raw | 1320 |
| Peas, edible-podded, frozen, cooked, boiled, drained, without salt | 1311 |
| Peas, edible-podded, frozen, cooked, boiled, drained, with salt | 1311 |
| Tomatoes, sun-dried, packed in oil, drained | 1286 |
| Pickle relish, sweet | 1218 |
| Peppers, hot chili, green, raw | 1179 |
| Malabar spinach, cooked | 1158 |
| Broccoli, frozen, spears, unprepared | 1138 |
| Broccoli, frozen, spears, cooked, boiled, drained, with salt | 1118 |
| Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | 1117 |
| Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | 1117 |
| Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | 1117 |
| Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt | 1117 |
| Cabbage, red, raw | 1116 |
| Pickles, cucumber, sweet, low sodium (includes bread and butter pickles) | 1116 |
| Peas, edible-podded, raw | 1087 |
| Peppers, jalapeno, raw | 1078 |
| Peas and onions, frozen, cooked, boiled, drained, with salt | 1051 |
| Peas and onions, frozen, cooked, boiled, drained, without salt | 1051 |
| Broccoli, frozen, chopped, unprepared | 1034 |
| Peas, edible-podded, cooked, boiled, drained, with salt | 1030 |
| Peas, edible-podded, boiled, drained, without salt | 1030 |
| Broccoli, frozen, spears, cooked, boiled, drained, without salt | 1011 |
| Broccoli, frozen, chopped, cooked, boiled, drained, with salt | 1011 |
| Broccoli, frozen, chopped, cooked, boiled, drained, without salt | 1011 |
| Asparagus, cooked, boiled, drained, with salt | 1006 |
| Asparagus, cooked, boiled, drained | 1006 |
| Cabbage, savoy, raw | 1000 |
| Onions, spring or scallions (includes tops and bulb), raw | 997 |
| Tomato products, canned, sauce, with herbs and cheese | 987 |
| Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | 987 |
| Tomato products, canned, sauce, spanish style | 985 |
| Cabbage, mustard, salted | 971 |
| Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt | 967 |
| Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt | 967 |
| Fennel, bulb, raw | 963 |
| Tomato products, canned, sauce, with mushrooms | 955 |
| Peppers, hot chili, red, raw | 952 |
| Asparagus, frozen, unprepared | 948 |
| Peppers, serrano, raw | 937 |
| Brussels sprouts, frozen, cooked, boiled, drained, without salt | 926 |
| Brussels sprouts, frozen, cooked, boiled, drained, with salt | 926 |
| Cabbage, savoy, cooked, boiled, drained, without salt | 889 |
| Cabbage, savoy, cooked, boiled, drained, with salt | 889 |
| Tomatoes, sun-dried | 874 |
| Peppers, hot pickled, canned | 870 |
| Yardlong bean, raw | 865 |
| Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | 865 |
| Hyacinth-beans, immature seeds, raw | 864 |
| Tomato products, canned, sauce, with onions | 850 |
| Tomatoes, red, ripe, raw, year round average | 833 |
| CAMPBELL'S, V8 Vegetable Juice, Calcium Enriched V8 | 823 |
| CAMPBELL'S, V8 60% Vegetable Juice, V8 V-Lite | 823 |
| CAMPBELL'S, V8 Vegetable Juice, Low Sodium V8 | 823 |
| CAMPBELL'S, V8 100% Vegetable Juice | 823 |
| CAMPBELL'S, V8 Vegetable Juice, Organic V8 | 823 |
| CAMPBELL'S, V8 Vegetable Juice, Low Sodium Spicy Hot | 823 |
| Asparagus, canned, drained solids | 822 |
| Cowpeas (blackeyes), immature seeds, raw | 817 |
| Squash, winter, acorn, cooked, boiled, mashed, without salt | 817 |
| Peppers, hungarian, raw | 816 |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | 812 |
| Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | 812 |
| Tomato products, canned, sauce, with onions, green peppers, and celery | 810 |
| Asparagus, frozen, cooked, boiled, drained, without salt | 806 |
| Asparagus, frozen, cooked, boiled, drained, with salt | 806 |
| Peas, green, cooked, boiled, drained, without salt | 801 |
| Peas, green, cooked, boiled, drained, with salt | 801 |
| Tomato products, canned, sauce, with tomato tidbits | 801 |
| Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | 791 |
| Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | 791 |
| Asparagus, canned, no salt added, solids and liquids | 776 |
| Brussels sprouts, cooked, boiled, drained, with salt | 775 |
| Brussels sprouts, cooked, boiled, drained, without salt | 775 |
| Peas, green, raw | 765 |
| Pickles, cucumber, sweet (includes bread and butter pickles) | 764 |
| Asparagus, raw | 756 |
| Brussels sprouts, raw | 754 |
| Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | 721 |
| Okra, raw | 716 |
| Cowpeas, leafy tips, raw | 712 |
| Vegetable juice cocktail, canned | 706 |
| Vegetable juice cocktail, low sodium, canned | 706 |
| Beans, snap, green, cooked, boiled, drained, with salt | 691 |
| Beans, snap, green, raw | 690 |
| Tomatoes, red, ripe, cooked, stewed | 666 |
| Tomatoes, green, raw | 642 |
| Beans, snap, green, cooked, boiled, drained, without salt | 633 |
| Broccoli, raw | 623 |
| Brussels sprouts, frozen, unprepared | 617 |
| CAMPBELL'S, V8 Vegetable Juice, High Fiber V8 | 617 |
| Cowpeas, leafy tips, cooked, boiled, drained, with salt | 576 |
| Cowpeas, leafy tips, cooked, boiled, drained, without salt | 576 |
| Seaweed, spirulina, dried | 570 |
| Beans, snap, green, frozen, all styles, unprepared | 547 |
| Peas and onions, frozen, unprepared | 544 |
| Squash, summer, zucchini, italian style, canned | 539 |
| Peas, green, canned, no salt added, drained solids | 533 |
| Catsup, low sodium | 527 |
| Catsup | 527 |
| Asparagus, canned, regular pack, solids and liquids | 526 |
| Beans, snap, canned, all styles, seasoned, solids and liquids | 525 |
| Celery, cooked, boiled, drained, without salt | 521 |
| Celery, cooked, boiled, drained, with salt | 521 |
| Peppers, sweet, red, canned, solids and liquids | 520 |
| Beans, snap, green, frozen, all styles, microwaved | 519 |
| CAMPBELL'S, V8 Vegetable Juice, Spicy Hot V8 | 514 |
| Tomato products, canned, puree, without salt added | 510 |
| Tomato products, canned, puree, with salt added | 510 |
| Lettuce, iceberg (includes crisphead types), raw | 502 |
| Squash, zucchini, baby, raw | 490 |
| Tomatoes, red, ripe, cooked | 489 |
| Tomatoes, red, ripe, cooked, with salt | 489 |
| Potatoes, o'brien, home-prepared | 481 |
| Balsam-pear (bitter gourd), pods, raw | 471 |
| Peppers, sweet, green, cooked, boiled, drained, with salt | 468 |
| Peppers, sweet, green, cooked, boiled, drained, without salt | 468 |
| Beans, snap, green, frozen, cooked, boiled, drained, with salt | 466 |
| Nopales, raw | 457 |
| Yardlong bean, cooked, boiled, drained, without salt | 450 |
| Yardlong bean, cooked, boiled, drained, with salt | 450 |
| Tomato juice, canned, with salt added | 450 |
| Tomato juice, canned, without salt added | 450 |
| Celery, raw | 449 |
| Nopales, cooked, without salt | 443 |
| Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | 441 |
| Tomato products, canned, sauce | 435 |
| Tomato sauce, canned, no salt added | 435 |
| Peas, green, canned, seasoned, solids and liquids | 433 |
| Squash, winter, acorn, cooked, baked, without salt | 428 |
| Squash, winter, acorn, cooked, baked, with salt | 428 |
| Beans, snap, green, frozen, cooked, boiled, drained without salt | 419 |
| Gourd, dishcloth (towelgourd), raw | 410 |
| Tomatoes, red, ripe, canned, packed in tomato juice | 408 |
| Broccoli, stalks, raw | 400 |
| Radish seeds, sprouted, raw | 391 |
| Tomatoes, red, ripe, canned, with green chilies | 390 |
| Vegetable smoothie, NAKED JUICE, KALE BLAZER | 374 |
| Lima beans, immature seeds, cooked, boiled, drained, with salt | 370 |
| Peppers, sweet, green, raw | 370 |
| Squash, winter, acorn, raw | 367 |
| Peppers, sweet, green, frozen, chopped, unprepared | 367 |
| Seaweed, wakame, raw | 360 |
| Beans, snap, green, canned, regular pack, drained solids | 353 |
| Beans, snap, green, canned, no salt added, drained solids | 353 |
| Beans, snap, yellow, canned, no salt added, drained solids | 353 |
| Broadbeans, immature seeds, raw | 350 |
| Okra, frozen, unprepared | 350 |
| Pepper, banana, raw | 340 |
| PACE, Jalapenos Nacho Sliced Peppers | 333 |
| Beans, fava, in pod, raw | 333 |
| Beans, snap, green, canned, no salt added, solids and liquids | 321 |
| Cabbage, chinese (pe-tsai), raw | 318 |
| Okra, frozen, cooked, boiled, drained, without salt | 305 |
| Okra, frozen, cooked, boiled, drained, with salt | 305 |
| Lima beans, immature seeds, cooked, boiled, drained, without salt | 303 |
| Edamame, frozen, prepared | 298 |
| Corn pudding, home prepared | 296 |
| Succotash, (corn and limas), cooked, boiled, drained, with salt | 294 |
| Succotash, (corn and limas), cooked, boiled, drained, without salt | 294 |
| Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt | 290 |
| Okra, cooked, boiled, drained, without salt | 283 |
| Okra, cooked, boiled, drained, with salt | 283 |
| Potatoes, au gratin, home-prepared from recipe using margarine | 280 |
| Squash, summer, crookneck and straightneck, frozen, unprepared | 279 |
| Leeks, (bulb and lower-leaf portion), freeze-dried | 277 |
| Peppers, sweet, green, sauteed | 273 |
| Pickle relish, hamburger | 267 |
| Potatoes, au gratin, home-prepared from recipe using butter | 264 |
| Corn, sweet, yellow, cooked, boiled, drained, without salt | 263 |
| Corn, sweet, yellow, cooked, boiled, drained, with salt | 263 |
| Beans, snap, green, canned, regular pack, solids and liquids | 263 |
| Cabbage, napa, cooked | 263 |
| Potatoes, au gratin, dry mix, unprepared | 263 |
| Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | 260 |
| Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | 260 |
| Squash, winter, acorn, cooked, boiled, mashed, with salt | 258 |
| Succotash, (corn and limas), frozen, unprepared | 257 |
| Corn, sweet, yellow, frozen, kernels on cob, unprepared | 244 |
| Corn, yellow, whole kernel, frozen, microwaved | 234 |
| Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | 232 |
| Corn with red and green peppers, canned, solids and liquids | 232 |
| Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | 232 |
| Beans, shellie, canned, solids and liquids | 228 |
| Lima beans, immature seeds, frozen, fordhook, unprepared | 223 |
| Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | 220 |
| Squash, summer, scallop, raw | 217 |
| Tomatoes, crushed, canned | 215 |
| Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | 214 |
| Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | 213 |
| Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | 213 |
| Squash, summer, all varieties, cooked, boiled, drained, with salt | 212 |
| Squash, summer, all varieties, cooked, boiled, drained, without salt | 212 |
| Lima beans, immature seeds, raw | 209 |
| CAMPBELL'S, Organic Tomato juice | 206 |
| CAMPBELL'S, Tomato juice | 206 |
| CAMPBELL'S, Tomato juice, low sodium | 206 |
| Potatoes, mashed, ready-to-eat | 205 |
| Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | 201 |
| Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | 201 |
| Tree fern, cooked, with salt | 200 |
| Tree fern, cooked, without salt | 200 |
| Peppers, sweet, yellow, raw | 200 |
| Squash, summer, all varieties, raw | 200 |
| Squash, summer, zucchini, includes skin, raw | 200 |
| Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | 199 |
| Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | 199 |
| Squash, summer, zucchini, includes skin, frozen, unprepared | 198 |
| Corn, sweet, yellow, frozen, kernels cut off cob, unprepared | 195 |
| Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | 194 |
| Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | 194 |
| Pickles, cucumber, sour, low sodium | 191 |
| Pickles, cucumber, sour | 191 |
| Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | 190 |
| Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | 190 |
| Lima beans, immature seeds, frozen, baby, unprepared | 189 |
| Cabbage, japanese style, fresh, pickled | 189 |
| Potatoes, mashed, home-prepared, whole milk and margarine added | 187 |
| Corn, sweet, yellow, raw | 187 |
| Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | 183 |
| Soybeans, green, raw | 180 |
| Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | 177 |
| Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | 177 |
| Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added | 172 |
| Tomatoes, red, ripe, canned, stewed | 172 |
| Pickle relish, hot dog | 167 |
| Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | 167 |
| Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | 167 |
| Peas, mature seeds, sprouted, raw | 166 |
| Peas and onions, canned, solids and liquids | 161 |
| Potato salad, home-prepared | 157 |
| Soybeans, green, cooked, boiled, drained, with salt | 156 |
| Soybeans, green, cooked, boiled, drained, without salt | 156 |
| Peppers, sweet, green, canned, solids and liquids | 155 |
| Alfalfa seeds, sprouted, raw | 155 |
| Cauliflower, green, raw | 155 |
| Artichokes, (globe or french), frozen, unprepared | 154 |
| Lima beans, immature seeds, canned, regular pack, solids and liquids | 150 |
| Squash, summer, crookneck and straightneck, raw | 150 |
| Potatoes, scalloped, home-prepared with margarine | 150 |
| Lima beans, immature seeds, canned, no salt added, solids and liquids | 150 |
| Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | 148 |
| Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | 146 |
| Cauliflower, green, cooked, no salt added | 144 |
| Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | 142 |
| Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | 142 |
| Cauliflower, green, cooked, with salt | 141 |
| Succotash, (corn and limas), canned, with cream style corn | 141 |
| Peas, edible-podded, frozen, unprepared | 140 |
| Yam, raw | 138 |
| Potatoes, mashed, home-prepared, whole milk and butter added | 138 |
| Potatoes, scalloped, home-prepared with butter | 135 |
| Beans, snap, yellow, frozen, all styles, unprepared | 132 |
| Winged beans, immature seeds, raw | 128 |
| Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | 126 |
| Cabbage, common (danish, domestic, and pointed types), stored, raw | 126 |
| Peppers, chili, green, canned | 126 |
| Pickles, cucumber, dill, reduced sodium | 125 |
| Pickles, cucumber, dill or kosher dill | 125 |
| Yam, cooked, boiled, drained, or baked, without salt | 122 |
| Yam, cooked, boiled, drained, or baked, with salt | 122 |
| Squash, winter, spaghetti, raw | 120 |
| Seaweed, irishmoss, raw | 118 |
| Seaweed, kelp, raw | 116 |
| Tomatillos, raw | 114 |
| Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | 113 |
| Potato pancakes | 113 |
| Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | 113 |
| Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | 112 |
| Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | 112 |
| Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | 110 |
| Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | 110 |
| Beans, snap, yellow, raw | 108 |
| Beans, snap, yellow, canned, regular pack, drained solids | 105 |
| Cucumber, with peel, raw | 105 |
| Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | 102 |
| Cabbage, raw | 98 |
| Cabbage, kimchi | 93 |
| Pickles, chowchow, with cauliflower onion mustard, sweet | 90 |
| Winged bean, immature seeds, cooked, boiled, drained, with salt | 88 |
| Winged beans, immature seeds, cooked, boiled, drained, without salt | 88 |
| Squash, summer, scallop, cooked, boiled, drained, without salt | 85 |
| Squash, summer, scallop, cooked, boiled, drained, with salt | 85 |
| Taro, cooked, without salt | 84 |
| Cowpeas (blackeyes), immature seeds, frozen, unprepared | 84 |
| Potatoes, hash brown, frozen, with butter sauce, unprepared | 84 |
| Taro, cooked, with salt | 84 |
| Beans, snap, yellow, canned, no salt added, solids and liquids | 83 |
| Beans, snap, yellow, canned, regular pack, solids and liquids | 83 |
| Beans, snap, yellow, cooked, boiled, drained, with salt | 81 |
| Corn, sweet, yellow, canned, vacuum pack, regular pack | 81 |
| Corn, sweet, yellow, canned, vacuum pack, no salt added | 81 |
| Beans, snap, yellow, cooked, boiled, drained, without salt | 81 |
| Cabbage, cooked, boiled, drained, without salt | 80 |
| Cabbage, common, cooked, boiled, drained, with salt | 80 |
| Taro, raw | 76 |
| Potatoes, mashed, dehydrated, granules with milk, dry form | 75 |
| Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | 75 |
| Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | 75 |
| Corn, sweet, yellow, canned, cream style, regular pack | 74 |
| Corn, sweet, yellow, canned, cream style, no salt added | 74 |
| Drumstick pods, raw | 74 |
| Cucumber, peeled, raw | 72 |
| Drumstick pods, cooked, boiled, drained, without salt | 70 |
| Drumstick pods, cooked, boiled, drained, with salt | 70 |
| Pigeonpeas, immature seeds, raw | 67 |
| Poi | 66 |
| Epazote, raw | 57 |
| Taro, shoots, cooked, with salt | 51 |
| Taro shoots, cooked, without salt | 51 |
| Taro shoots, raw | 50 |
| Butterbur, (fuki), raw | 50 |
| Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | 50 |
| Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | 50 |
| Eggplant, pickled | 50 |
| Beets, pickled, canned, solids and liquids | 49 |
| Mushrooms, oyster, raw | 48 |
| Corn, sweet, yellow, canned, whole kernel, drained solids | 46 |
| Lentils, sprouted, raw | 45 |
| Soybeans, mature seeds, sprouted, cooked, steamed | 40 |
| Soybeans, mature seeds, sprouted, cooked, steamed, with salt | 40 |
| Eggplant, cooked, boiled, drained, without salt | 37 |
| Eggplant, cooked, boiled, drained, with salt | 37 |
| Kohlrabi, raw | 36 |
| Beets, cooked, boiled, drained | 35 |
| Kohlrabi, cooked, boiled, drained, without salt | 35 |
| Kohlrabi, cooked, boiled, drained, with salt | 35 |
| Onions, frozen, chopped, unprepared | 35 |
| Beets, cooked, boiled. drained, with salt | 35 |
| Wasabi, root, raw | 35 |
| Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | 34 |
| Corn, sweet, yellow, canned, no salt added, solids and liquids | 34 |
| Cabbage, red, cooked, boiled, drained, with salt | 33 |
| Beets, raw | 33 |
| Cabbage, red, cooked, boiled, drained, without salt | 33 |
| Mung beans, mature seeds, sprouted, cooked, stir-fried | 31 |
| Chicory, witloof, raw | 29 |
| Potatoes, mashed, home-prepared, whole milk added | 27 |
| Radicchio, raw | 27 |
| Turnips, frozen, unprepared | 26 |
| Beets, canned, drained solids | 24 |
| Beets, canned, regular pack, solids and liquids | 23 |
| Eggplant, raw | 23 |
| Beets, canned, no salt added, solids and liquids | 22 |
| Shallots, freeze-dried | 21 |
| Mung beans, mature seeds, sprouted, raw | 21 |
| Yambean (jicama), raw | 21 |
| Jerusalem-artichokes, raw | 20 |
| Bamboo shoots, raw | 20 |
| Arrowroot, raw | 19 |
| Onions, dehydrated flakes | 18 |
| Sauerkraut, canned, solids and liquids | 18 |
| Gourd, white-flowered (calabash), raw | 16 |
| Artichokes, (globe or french), raw | 13 |
| Bamboo shoots, canned, drained solids | 13 |
| Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | 13 |
| Artichokes, (globe or french), cooked, boiled, drained, without salt | 13 |
| Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | 13 |
| Artichokes, (globe or french), cooked, boiled, drained, with salt | 13 |
| Cassava, raw | 13 |
| Cauliflower, cooked, boiled, drained, without salt | 12 |
| Cauliflower, cooked, boiled, drained, with salt | 12 |
| Cauliflower, frozen, unprepared | 12 |
| Beets, harvard, canned, solids and liquids | 11 |
| Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | 11 |
| Soybeans, mature seeds, sprouted, raw | 11 |
| Potatoes, mashed, dehydrated, flakes without milk, dry form | 11 |
| Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | 11 |
| Potatoes, mashed, dehydrated, granules without milk, dry form | 11 |
| Cauliflower, frozen, cooked, boiled, drained, with salt | 10 |
| Potatoes, white, flesh and skin, baked | 10 |
| Potatoes, baked, flesh and skin, with salt | 10 |
| Cauliflower, frozen, cooked, boiled, drained, without salt | 10 |
| Potatoes, baked, skin, without salt | 10 |
| Potatoes, red, flesh and skin, baked | 10 |
| Potatoes, baked, skin only, with salt | 10 |
| Potatoes, Russet, flesh and skin, baked | 10 |
| Potatoes, baked, flesh and skin, without salt | 10 |
| Garlic, raw | 9 |
| Potatoes, white, flesh and skin, raw | 8 |
| Yautia (tannier), raw | 8 |
| Beans, mung, mature seeds, sprouted, canned, drained solids | 8 |
| Potatoes, red, flesh and skin, raw | 7 |
| Radishes, raw | 7 |
| Lemon grass (citronella), raw | 6 |
| Chicory roots, raw | 6 |
| Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | 5 |
| Potato puffs, frozen, oven-heated | 5 |
| Potatoes, hash brown, home-prepared | 5 |
| Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | 5 |
| Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | 4 |
| Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | 4 |
| Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | 4 |
| Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | 4 |
| Corn, sweet, white, frozen, kernels on cob, unprepared | 4 |
| Potatoes, french fried, all types, salt added in processing, frozen, unprepared | 4 |
| Potato puffs, frozen, unprepared | 4 |
| Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | 4 |
| Shallots, raw | 4 |
| Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | 4 |
| Beans, navy, mature seeds, sprouted, raw | 4 |
| Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | 3 |
| Potatoes, boiled, cooked in skin, flesh, with salt | 3 |
| Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | 3 |
| Potatoes, boiled, cooked in skin, flesh, without salt | 3 |
| Corn, sweet, white, frozen, kernels cut off cob, unprepared | 3 |
| Onions, frozen, chopped, cooked, boiled, drained, without salt | 2 |
| Potatoes, canned, drained solids, no salt added | 2 |
| Corn, sweet, white, cooked, boiled, drained, with salt | 2 |
| Rutabagas, cooked, boiled, drained, without salt | 2 |
| Potatoes, boiled, cooked without skin, flesh, without salt | 2 |
| Onions, cooked, boiled, drained, with salt | 2 |
| Potatoes, frozen, whole, unprepared | 2 |
| Onions, frozen, whole, unprepared | 2 |
| Corn, sweet, white, canned, cream style, regular pack | 2 |
| Onions, raw | 2 |
| Beans, kidney, mature seeds, sprouted, raw | 2 |
| Potatoes, flesh and skin, raw | 2 |
| Onions, frozen, chopped, cooked, boiled, drained, with salt | 2 |
| Onions, frozen, whole, cooked, boiled, drained, without salt | 2 |
| Potatoes, boiled, cooked without skin, flesh, with salt | 2 |
| Rutabagas, cooked, boiled, drained, with salt | 2 |
| Onions, cooked, boiled, drained, without salt | 2 |
| Rutabagas, raw | 2 |
| Onions, frozen, whole, cooked, boiled, drained, with salt | 2 |
| Corn, sweet, white, cooked, boiled, drained, without salt | 2 |
| Corn, sweet, white, canned, vacuum pack, regular pack | 1 |
| Corn, sweet, white, canned, whole kernel, drained solids | 1 |
| Corn, sweet, white, canned, vacuum pack, no salt added | 1 |
| Onions, canned, solids and liquids | 1 |
| Corn, sweet, white, raw | 1 |
| Onions, sweet, raw | 1 |
| Corn, sweet, white, canned, cream style, no salt added | 1 |
| Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids | 1 |
| Potatoes, russet, flesh and skin, raw | 1 |
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