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Most Popular Foods This list of foods is ranked by popularity, with 1 being most popular. The foods most frequently viewed are listed first.
Nutrient Search If you search by a single criterion, the food with the most (or least) of that nutrient will be at the top of the list. If you search for foods highest or lowest in multiple nutrients, we determine a composite score by multiplying the rankings for each individual criterion. For example, if you search for foods high in calcium and magnesium, a food ranked #1 for calcium and #10 for magnesium would have a composite score of 10. A food ranked #5 for calcium and #5 for magnesium would have a composite score of 25. The results are ranked according to their composite scores.
Search by Caloric Ratio
Caloric Ratio search results are ranked and sorted by proximity to the ratio you selected. Foods with a ratio of Carbohydrates:Fats:Protein closest to the one selected are shown first, with a rank of 1 being the closest match.
See also Caloric Ratio PyramidTM.
Search by Fullness FactorTM and ND Rating (Nutritional Target MapTM)
These search results are ranked and sorted by proximity to the map point that you selected, reflecting foods with a certain ND Rating (nutrient density) and Fullness FactorTM (energy density). Foods closest to the point you selected will appear first, with a rank of 1 being the closest match.
See also Nutritional Target MapTM.
Better Choices for Healthy Weight Loss
The Better Choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list, and therefore are better for healthy-weight-loss diets. This prediction is based on the nutrient content of these foods, but does not take into account your individual needs.
See also Better Choices.
Better Choices for Optimum Health
Foods closer to the top of this list have more nutrients per calorie than foods farther down the list and are therefore a better choice for optimum health.
See also Better Choices.
Better Choices for Healthy Weight Gain
The Better Choices approach predicts that foods closer to the top of this list will be less filling and/or more nutritious per calorie than foods farther down the list and therefore better for weight-gain diets. This prediction is based on the nutrient content of these foods, but does not take into account your individual needs.
See also Better Choices.
Lowest eGL
eGL (Estimated Glycemic LoadTM) estimates how much a food is likely to increase your blood sugar level. Foods closer to the top of this list are likely to cause less of an increase in blood sugar than foods farther down the list.
See also Estimated Glycemic Load.
Highest eGL
eGL (Estimated Glycemic LoadTM) estimates how much a food is likely to increase your blood sugar level. Foods closer to the top of this list are likely to cause more of an increase in blood sugar than foods farther down the list.
See also Estimated Glycemic Load.
Lowest IF (Inflammation Factor) RatingTM
The IF RatingTM predicts a food's effect on the body's inflammatory response. Foods closer to the top of this list are more likely to provoke inflammation (or less likely to reduce inflammation).
For more information, see IF Rating.
Highest IF (Inflammation Factor) RatingTM
The IF RatingTM predicts a food's effect on the body's inflammatory response. Foods closer to the top of this list are more likely to help reduce inflammation (or less likely to provoke inflammation).
For more information, see IF Rating.
Protein Complement
Rankings are determined by multiplying the rankings for each individual criterion.
For example, a food ranked #1 for being highest in the first amino acid and #10 for being lowest in the second would have a composite score of 10.
A food ranked #5 for being highest in the first amino acid and #5 for being lowest in the second would have a composite score of 25.
The results are ranked according to these composite scores.
376 RESULTS:
Foods highest in Vitamin C and Beta Carotene and Ash, and lowest in Sugars (based on levels per 100-gram serving)
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How we rank
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1 Peppers, sweet, red, freeze-dried Vitamin C: 1900mg Beta Carotene: 42886mcg Ash: 8g Sugars: 41g 
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2 Mustard greens, cooked, boiled, drained, without salt Vitamin C: 25mg Beta Carotene: 3794mcg Ash: 1g Sugars: 0g
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3 Mustard greens, cooked, boiled, drained, with salt Vitamin C: 25mg Beta Carotene: 3794mcg Ash: 1g Sugars: 0g
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4 Watercress, raw Vitamin C: 43mg Beta Carotene: 1914mcg Ash: 1g Sugars: 0g
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5 Potatoes, french fried, all types, salt added in processing, frozen, unprepared Vitamin C: 17mg Beta Carotene: 2mcg Ash: 2g Sugars: 0g
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6 Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased Vitamin C: 18mg Beta Carotene: 2mcg Ash: 2g Sugars: 0g
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7 Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased Vitamin C: 17mg Beta Carotene: 3mcg Ash: 2g Sugars: 0g
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8 Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased Vitamin C: 16mg Beta Carotene: 3mcg Ash: 2g Sugars: 0g
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9 Potato puffs, frozen, unprepared Vitamin C: 8mg Beta Carotene: 3mcg Ash: 2g Sugars: 0g
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10 Endive, raw Vitamin C: 6mg Beta Carotene: 1300mcg Ash: 1g Sugars: 0g
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11 Potato puffs, frozen, oven-heated Vitamin C: 6mg Beta Carotene: 3mcg Ash: 2g Sugars: 0g
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12 Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated Vitamin C: 13mg Beta Carotene: 3mcg Ash: 2g Sugars: 0g
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13 Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated Vitamin C: 12mg Beta Carotene: 3mcg Ash: 2g Sugars: 0g
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14 Mustard greens, frozen, cooked, boiled, drained, without salt Vitamin C: 14mg Beta Carotene: 4246mcg Ash: 1g Sugars: 0g
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15 Mustard greens, frozen, cooked, boiled, drained, with salt Vitamin C: 14mg Beta Carotene: 4246mcg Ash: 1g Sugars: 0g
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16 Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated Vitamin C: 14mg Beta Carotene: 3mcg Ash: 2g Sugars: 0g
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17 Asparagus, frozen, cooked, boiled, drained, without salt Vitamin C: 24mg Beta Carotene: 483mcg Ash: 1g Sugars: 0g
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18 Asparagus, frozen, cooked, boiled, drained, with salt Vitamin C: 24mg Beta Carotene: 483mcg Ash: 1g Sugars: 0g
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19 Spinach, canned, drained solids Vitamin C: 14mg Beta Carotene: 5881mcg Ash: 2g Sugars: 0g
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20 Collards, cooked, boiled, drained, without salt Vitamin C: 18mg Beta Carotene: 4814mcg Ash: 1g Sugars: 0g
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21 Collards, cooked, boiled, drained, with salt Vitamin C: 18mg Beta Carotene: 4814mcg Ash: 1g Sugars: 0g
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22 Spinach, raw Vitamin C: 28mg Beta Carotene: 5626mcg Ash: 2g Sugars: 0g
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23 Spinach, cooked, boiled, drained, without salt Vitamin C: 10mg Beta Carotene: 6287mcg Ash: 2g Sugars: 0g
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24 Spinach, cooked, boiled, drained, with salt Vitamin C: 10mg Beta Carotene: 6287mcg Ash: 2g Sugars: 0g
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25 Broccoli raab, raw [Broccoli rabe, Rapini] Vitamin C: 20mg Beta Carotene: 1573mcg Ash: 1g Sugars: 0g
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26 Turnip greens, canned, no salt added Vitamin C: 15mg Beta Carotene: 3573mcg Ash: 1g Sugars: 0g
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27 Poi Vitamin C: 4mg Beta Carotene: 31mcg Ash: 1g Sugars: 0g
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28 Taro, raw Vitamin C: 5mg Beta Carotene: 35mcg Ash: 1g Sugars: 0g
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29 Collards, raw Vitamin C: 35mg Beta Carotene: 3842mcg Ash: 1g Sugars: 0g
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30 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt Vitamin C: 2mg Beta Carotene: 7237mcg Ash: 1g Sugars: 1g
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31 Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt Vitamin C: 2mg Beta Carotene: 7237mcg Ash: 1g Sugars: 1g
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32 Soybeans, mature seeds, sprouted, cooked, steamed, with salt Vitamin C: 8mg Beta Carotene: 12mcg Ash: 1g Sugars: 0g
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33 Lettuce, red leaf, raw Vitamin C: 4mg Beta Carotene: 4494mcg Ash: 1g Sugars: 0g
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34 Seaweed, laver, raw Vitamin C: 39mg Beta Carotene: 3121mcg Ash: 4g Sugars: 0g
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35 Beet greens, raw Vitamin C: 30mg Beta Carotene: 3794mcg Ash: 2g Sugars: 0g
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36 Dandelion greens, cooked, boiled, drained, without salt Vitamin C: 18mg Beta Carotene: 3940mcg Ash: 1g Sugars: 0g
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37 Cauliflower, frozen, cooked, boiled, drained, with salt Vitamin C: 31mg Beta Carotene: 6mcg Ash: 1g Sugars: 0g
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38 Turnip greens, cooked, boiled, drained, without salt Vitamin C: 27mg Beta Carotene: 4575mcg Ash: 1g Sugars: 1g
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39 Turnip greens, cooked, boiled, drained, with salt Vitamin C: 27mg Beta Carotene: 4575mcg Ash: 1g Sugars: 1g
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40 Collards, frozen, chopped, cooked, boiled, drained, without salt Vitamin C: 26mg Beta Carotene: 6817mcg Ash: 1g Sugars: 1g
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41 Collards, frozen, chopped, cooked, boiled, drained, with salt Vitamin C: 26mg Beta Carotene: 6817mcg Ash: 1g Sugars: 1g
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42 Yam, cooked, boiled, drained, or baked, with salt Vitamin C: 12mg Beta Carotene: 73mcg Ash: 1g Sugars: 0g
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43 Yam, cooked, boiled, drained, or baked, without salt Vitamin C: 12mg Beta Carotene: 73mcg Ash: 1g Sugars: 0g
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44 Taro, cooked, without salt Vitamin C: 5mg Beta Carotene: 39mcg Ash: 1g Sugars: 0g
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45 Taro, cooked, with salt Vitamin C: 5mg Beta Carotene: 39mcg Ash: 1g Sugars: 0g
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46 Yam, raw Vitamin C: 17mg Beta Carotene: 83mcg Ash: 1g Sugars: 0g
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47 Soybeans, mature seeds, sprouted, cooked, steamed Vitamin C: 8mg Beta Carotene: 12mcg Ash: 1g Sugars: 1g
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48 Beet greens, cooked, boiled, drained, without salt Vitamin C: 25mg Beta Carotene: 4591mcg Ash: 3g Sugars: 1g
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49 Beet greens, cooked, boiled, drained, with salt Vitamin C: 25mg Beta Carotene: 4591mcg Ash: 3g Sugars: 1g
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50 Lambs quarters, cooked, boiled, drained, with salt Vitamin C: 37mg Beta Carotene: 4688mcg Ash: 2g Sugars: 1g
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