Nutrient Ranking Tool

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200 Foods Highest in Cystine

Ranked by a Common Serving Size
287mg Cystine = 100% RDI
  1. Roasted Chicken Leg
    (Chicken Broilers Or Fryers Leg Meat And Skin Cooked Roasted)
    740mg (258% RDI) in 1 leg, with skin (sum of drumstick+thigh+back)
    Database: Standard Release (Common) (Source)
  2. Lamb Shoulder Roast (Cooked)
    (Lamb Shoulder Arm Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Braised)
    721mg (251% RDI) in 6oz
    Database: Standard Release (Common) (Source)
  3. Broiled Pork Tenderloin
    (Pork Fresh Loin Tenderloin Separable Lean And Fat Cooked Broiled)
    644mg (224% RDI) in 6oz
    Database: Standard Release (Common) (Source)
  4. Roast Goose
    (Goose Domesticated Meat Only Cooked Roasted)
    636mg (222% RDI) in 1 unit (yield from 1 lb ready-to-cook goose)
    Database: Standard Release (Common) (Source)
  5. Uncooked Oats
    (Oats (Includes Foods For Usda's Food Distribution Program))
    636mg (222% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  6. Pork Chops (With Fat)
    (Pork Fresh Loin Blade (Chops) Bone-In Separable Lean And Fat Cooked Braised)
    616mg (215% RDI) in 1 chop
    Database: Standard Release (Common) (Source)
  7. Boneless Skinless Chicken Leg (Raw)
    (Chicken Broilers Or Fryers Leg Meat Only Raw)
    599mg (209% RDI) in 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)
    Database: Standard Release (Common) (Source)
  8. Pork Chops (Lean)
    (Pork Fresh Loin Sirloin (Chops) Bone-In Separable Lean Only Cooked Braised)
    595mg (207% RDI) in 6oz chop
    Database: Standard Release (Common) (Source)
  9. Skirt Steak
    (Beef Plate Steak Boneless Outside Skirt Separable Lean Only Trimmed To 0 Inch Fat Select Cooked Grilled)
    587mg (204% RDI) in 6oz steak
    Database: Standard Release (Common) (Source)
  10. Kielbasa Sausage (Cooked)
    (Kielbasa Fully Cooked Pan-Fried)
    585mg (204% RDI) in 1 link
    Database: Standard Release (Common) (Source)
  11. Lean Chicken Breast (Cooked)
    (Chicken Broiler Or Fryers Breast Skinless Boneless Meat Only Cooked Braised)
    571mg (199% RDI) in 6oz chicken breast
    Database: Standard Release (Common) (Source)
  12. Roasted Boneless Skinless Chicken Leg
    (Chicken Broilers Or Fryers Leg Meat Only Cooked Roasted)
    569mg (198% RDI) in 1 leg (sum of drumstick+thigh+back meat only)
    Database: Standard Release (Common) (Source)
  13. Fat Free Ground Turkey
    (Turkey Ground Fat Free Pan-Broiled Crumbles)
    568mg (198% RDI) in 6 oz
    Database: Standard Release (Common) (Source)
  14. Cooked Ground Pork
    (Pork Fresh Ground Cooked)
    558mg (194% RDI) in 6oz
    Database: Standard Release (Common) (Source)
  15. Roasted Chicken Breast
    (Chicken Broilers Or Fryers Breast Meat Only Cooked Roasted)
    556mg (194% RDI) in 1 cup, chopped or diced
    Database: Standard Release (Common) (Source)
  16. Bluefin Tuna (Cooked)
    (Fish Tuna Fresh Bluefin Cooked Dry Heat)
    546mg (190% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  17. Oat Bran
    (Oat Bran Raw)
    541mg (189% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  18. Cooked Grouper
    (Fish Grouper Mixed Species Cooked Dry Heat)
    537mg (187% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  19. Kfc Fried Chicken Breast
    (Kfc Fried Chicken Extra Crispy Breast Meat And Skin With Breading)
    522mg (182% RDI) in 1 breast, with skin
    Database: Standard Release (Common) (Source)
  20. Cooked Yellowfin Tuna
    (Fish Tuna Yellowfin Fresh Cooked Dry Heat)
    510mg (178% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  21. Lean Roasted Ham
    (Pork Fresh Leg (Ham) Whole Separable Lean Only Cooked Roasted)
    506mg (176% RDI) in 1 cup, diced
    Database: Standard Release (Common) (Source)
  22. Roast Duck
    (Duck Domesticated Meat Only Cooked Roasted)
    505mg (176% RDI) in 1 cup, chopped or diced
    Database: Standard Release (Common) (Source)
  23. Cooked Sockeye Salmon
    (Fish Salmon Sockeye Cooked Dry Heat)
    502mg (175% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  24. Chuck Steak (Mock Tender)
    (Beef Chuck Mock Tender Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Braised)
    501mg (174% RDI) in 1 steak
    Database: Standard Release (Common) (Source)
  25. Cooked Coho Salmon (Wild Moist Heat)
    (Fish Salmon Coho Wild Cooked Moist Heat)
    498mg (174% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  26. Chicken (Light Meat)
    (Chicken Roasting Light Meat Meat Only Cooked Roasted)
    486mg (169% RDI) in 1 cup, chopped or diced
    Database: Standard Release (Common) (Source)
  27. Cooked Snapper
    (Fish Snapper Mixed Species Cooked Dry Heat)
    479mg (167% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  28. Cooked Yellowtail
    (Fish Yellowtail Mixed Species Cooked Dry Heat)
    464mg (162% RDI) in 1/2 fillet
    Database: Standard Release (Common) (Source)
  29. Wild Atlantic Salmon (Cooked)
    (Fish Salmon Atlantic Wild Cooked Dry Heat)
    464mg (162% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  30. Broiled Ground Beef Patty (97% Lean)
    (Beef Ground 97% Lean Meat / 3% Fat Patty Cooked Broiled)
    461mg (161% RDI) in 6oz
    Database: Standard Release (Common) (Source)
  31. Boiled Soybeans (Edamame)
    (Soybeans Mature Cooked Boiled Without Salt)
    461mg (161% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  32. Cooked Northern Pike
    (Fish Pike Northern Cooked Dry Heat)
    451mg (157% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  33. Cooked Tilapia
    (Fish Tilapia Cooked Dry Heat)
    451mg (157% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  34. Roasted Ham
    (Pork Fresh Leg (Ham) Whole Separable Lean And Fat Cooked Roasted)
    450mg (157% RDI) in 1 cup, diced
    Database: Standard Release (Common) (Source)
  35. Cooked Coho Salmon (Farmed)
    (Fish Salmon Coho Farmed Cooked Dry Heat)
    442mg (154% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  36. Cooked Atlantic Cod
    (Fish Cod Atlantic Cooked Dry Heat)
    441mg (154% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  37. Lean Cured Ham
    (Pork Cured Ham Boneless Extra Lean (Approximately 5% Fat) Roasted)
    441mg (154% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  38. Atlantic Mackerel (Cooked)
    (Fish Mackerel Atlantic Cooked Dry Heat)
    435mg (152% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  39. Roasted Turkey Breast
    (Turkey Whole Breast Meat Only Cooked Roasted)
    432mg (150% RDI) in 6 oz
    Database: Standard Release (Common) (Source)
  40. Ribeye Steak (Filet)
    (Beef Ribeye Filet Boneless Separable Lean Only Trimmed To 0 Inch Fat Select Cooked Grilled)
    430mg (150% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  41. Cooked Coho Salmon (Wild)
    (Fish Salmon Coho Wild Cooked Dry Heat)
    427mg (149% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  42. Low Fat Cured Ham
    (Pork Cured Ham Boneless Regular (Approximately 11% Fat) Roasted)
    417mg (145% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  43. Veal Leg Top Roast (Cooked)
    (Veal Leg (Top Round) Separable Lean Only Cooked Braised)
    414mg (144% RDI) in 100 grams
    Database: Standard Release (Common) (Source)
  44. Cooked Mahimahi
    (Fish Mahimahi Cooked Dry Heat)
    404mg (141% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  45. Farmed Atlantic Salmon
    (Fish Salmon Atlantic Farmed Cooked Dry Heat)
    403mg (140% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  46. Fried Onion Rings
    (Applebee's Crunchy Onion Rings)
    403mg (140% RDI) in 1 serving
    Database: Standard Release (Common) (Source)
  47. Cooked Eel
    (Fish Eel Mixed Species Cooked Dry Heat)
    402mg (140% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  48. Cooked Tilefish
    (Fish Tilefish Cooked Dry Heat)
    395mg (137% RDI) in 1/2 fillet
    Database: Standard Release (Common) (Source)
  49. Canned Sardines
    (Fish Sardine Atlantic Canned In Oil Drained Solids With Bone)
    393mg (137% RDI) in 1 cup, drained
    Database: Standard Release (Common) (Source)
  50. Buckwheat (Uncooked)
    (Buckwheat)
    389mg (136% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  51. Pan Fried Beef Liver
    (Beef Variety Meats And By-Products Liver Cooked Pan-Fried)
    388mg (135% RDI) in 1 slice
    Database: Standard Release (Common) (Source)
  52. Country-Style Roasted Pork Ribs
    (Pork Fresh Loin Country-Style Ribs Separable Lean And Fat Bone-In Cooked Roasted)
    381mg (133% RDI) in 1 rack
    Database: Standard Release (Common) (Source)
  53. Cooked Haddock
    (Fish Haddock Cooked Dry Heat)
    374mg (130% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  54. Oats Regular And Quick Not Fortified Dry
    (Cereals Oats Regular And Quick Not Fortified Dry)
    369mg (128% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  55. Granola Homemade
    (Cereals Ready-To-Eat Granola Homemade)
    368mg (128% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  56. Braised Cube Steak
    (Beef Round Bottom Round Steak Separable Lean And Fat Trimmed To 0 Inch Fat All Grades Cooked Braised)
    368mg (128% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  57. Beef Chuck Pot Roast
    (Beef Chuck Arm Pot Roast Separable Lean Only Trimmed To 0 Inch Fat Choice Cooked Braised)
    366mg (128% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  58. Cooked Cuttlefish
    (Mollusks Cuttlefish Mixed Species Cooked Moist Heat)
    362mg (126% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  59. Roasted Chicken Thigh
    (Chicken Broilers Or Fryers Thigh Meat And Skin Cooked Roasted)
    358mg (125% RDI) in 1 thigh with skin
    Database: Standard Release (Common) (Source)
  60. Biscuit With Egg And Ham
    (Fast Foods Biscuit With Egg And Ham)
    357mg (124% RDI) in 1 biscuit
    Database: Standard Release (Common) (Source)
  61. Atlantic Herring
    (Fish Herring Atlantic Cooked Dry Heat)
    353mg (123% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  62. Raw Chicken Thigh
    (Chicken Broilers Or Fryers Thigh Meat And Skin Raw)
    353mg (123% RDI) in 1 thigh with skin
    Database: Standard Release (Common) (Source)
  63. Cooked Trout
    (Fish Trout Rainbow Wild Cooked Dry Heat)
    352mg (123% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  64. Raw Boneless Skinless Thigh Meat
    (Chicken Broilers Or Fryers Dark Meat Thigh Meat Only Raw)
    343mg (119% RDI) in 1 thigh without skin
    Database: Standard Release (Common) (Source)
  65. Smoked Whitefish
    (Fish Whitefish Mixed Species Smoked)
    341mg (119% RDI) in 1 cup, cooked
    Database: Standard Release (Common) (Source)
  66. Cured Ham
    (Pork Cured Ham Regular (Approximately 13% Fat) Canned Roasted)
    340mg (119% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  67. London Broil
    (Beef Round Top Round Steak Separable Lean And Fat Trimmed To 1/8 Inch Fat All Grades Cooked Broiled)
    337mg (117% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  68. Roasted Boneless Skinless Thigh Meat
    (Chicken Broilers Or Fryers Thigh Meat Only Cooked Roasted)
    335mg (117% RDI) in 1 thigh without skin
    Database: Standard Release (Common) (Source)
  69. Octopus (Cooked)
    (Mollusks Octopus Common Cooked Moist Heat)
    332mg (116% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  70. Cheeseburger; Double Regular Patty; Double Decker Bun With Condiments And Special Sauce
    (Fast Foods Cheeseburger; Double Regular Patty; Double Decker Bun With Condiments And Special Sauce)
    329mg (114% RDI) in 1 item
    Database: Standard Release (Common) (Source)
  71. Cooked Lentil Sprouts
    (Lentils Sprouted Cooked Stir-Fried Without Salt)
    328mg (114% RDI) in 100 grams
    Database: Standard Release (Common) (Source)
  72. English Muffin With Egg Cheese And Sausage
    (Fast Foods English Muffin With Egg Cheese And Sausage)
    327mg (114% RDI) in 1 item
    Database: Standard Release (Common) (Source)
  73. Cooked Walleye Pike
    (Fish Pike Walleye Cooked Dry Heat)
    326mg (114% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  74. Protein Powder Soy Based
    325mg (113% RDI) in 1 scoop
    Database: Standard Release (Common) (Source)
  75. Cooked Pacific Herring
    (Fish Herring Pacific Cooked Dry Heat)
    324mg (113% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  76. Broiled Sirloin Strip Steak
    (Beef Top Sirloin Steak Separable Lean And Fat Trimmed To 0 Inch Fat All Grades Cooked Broiled)
    322mg (112% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  77. Broiled Beef Round
    (Beef Round Full Cut Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Broiled)
    320mg (112% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  78. Boiled Lupin Beans
    (Lupins Mature Seeds Cooked Boiled Without Salt)
    319mg (111% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  79. Lupin Beans (Cooked)
    (Lupins Mature Seeds Cooked Boiled With Salt)
    319mg (111% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  80. Dungeness Crab (Raw)
    (Crustaceans Crab Dungeness Raw)
    318mg (111% RDI) in 1 crab
    Database: Standard Release (Common) (Source)
  81. Whelk (Cooked)
    (Mollusks Whelk Unspecified Cooked Moist Heat)
    318mg (111% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  82. Biscuit With Ham
    (Fast Foods Biscuit With Ham)
    318mg (111% RDI) in 1 biscuit
    Database: Standard Release (Common) (Source)
  83. Pork Spare Ribs
    (Pork Fresh Spareribs Separable Lean And Fat Cooked Braised)
    315mg (110% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  84. Roasted Wild Boar
    (Game Meat Boar Wild Cooked Roasted)
    312mg (109% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  85. Canned Shrimp
    (Crustaceans Shrimp Mixed Species Canned)
    310mg (108% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  86. Braised Pork Loin
    (Pork Fresh Loin Whole Separable Lean Only Cooked Braised)
    309mg (108% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  87. Hamburger; Single Regular Patty; Double Decker Bun With Condiments And Special Sauce
    (Fast Foods Hamburger; Single Regular Patty; Double Decker Bun With Condiments And Special Sauce)
    308mg (107% RDI) in 1 item
    Database: Standard Release (Common) (Source)
  88. Broiled Lean Beef Flank Steak
    (Beef Flank Steak Separable Lean Only Trimmed To 0 Inch Fat Choice Cooked Broiled)
    305mg (106% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  89. Grilled Top Round Steak
    (Beef Round Top Round Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Grilled)
    305mg (106% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  90. Cooked Striped Bass
    (Fish Bass Striped Cooked Dry Heat)
    303mg (105% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  91. Striped Bass (Raw)
    (Fish Bass Striped Raw)
    302mg (105% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  92. Biscuit With Egg Cheese And Bacon
    (Fast Foods Biscuit With Egg Cheese And Bacon)
    302mg (105% RDI) in 1 item
    Database: Standard Release (Common) (Source)
  93. Pork Bratwurst
    (Bratwurst Pork Cooked)
    297mg (103% RDI) in 1 link cooked
    Database: Standard Release (Common) (Source)
  94. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise)
    296mg (103% RDI) in 1 item
    Database: Standard Release (Common) (Source)
  95. Raw Skinless Chicken Drumstick
    (Chicken Broilers Or Fryers Dark Meat Drumstick Meat Only Raw)
    295mg (103% RDI) in 1 drumstick with skin
    Database: Standard Release (Common) (Source)
  96. Egg Scrambled
    (Fast Foods Egg Scrambled)
    295mg (103% RDI) in 2 eggs
    Database: Standard Release (Common) (Source)
  97. Biscuit With Egg And Bacon
    (Fast Foods Biscuit With Egg And Bacon)
    294mg (102% RDI) in 1 biscuit
    Database: Standard Release (Common) (Source)
  98. Braised Beef Or Chuck Stew
    (Beef Chuck For Stew Separable Lean And Fat All Grades Cooked Braised)
    293mg (102% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  99. Pork Loin
    (Pork Fresh Loin Whole Separable Lean And Fat Cooked Broiled)
    292mg (102% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  100. Alaskan King Crab
    (Crustaceans Crab Alaska King Cooked Moist Heat)
    291mg (101% RDI) in 1 leg
    Database: Standard Release (Common) (Source)
  101. Lamb Sirloin
    (Lamb Leg Sirloin Half Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Roasted)
    287mg (100% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  102. Lamb Shank
    (Lamb Leg Shank Half Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Roasted)
    286mg (100% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  103. Cooked Clams
    (Mollusks Clam Mixed Species Cooked Moist Heat)
    285mg (99% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  104. Smoked Sturgeon
    (Fish Sturgeon Mixed Species Smoked)
    284mg (99% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  105. Buffalo Sirloin Steak
    (Game Meat Bison Top Sirloin Separable Lean Only 1 Inch Steak Cooked Broiled)
    284mg (99% RDI) in 1 serving ( 3 oz )
    Database: Standard Release (Common) (Source)
  106. Cooked Catfish
    (Fish Catfish Channel Wild Cooked Dry Heat)
    283mg (99% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  107. Roasted Chicken Drumsticks
    (Chicken Broilers Or Fryers Drumstick Meat And Skin Cooked Roasted)
    279mg (97% RDI) in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
    Database: Standard Release (Common) (Source)
  108. Boston Steak (Pork)
    (Pork Fresh Shoulder Blade Boston (Steaks) Separable Lean And Fat Cooked Broiled)
    277mg (97% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  109. Roasted Skinless Chicken Drumstick
    (Chicken Broilers Or Fryers Dark Meat Drumstick Meat Only Cooked Roasted)
    272mg (95% RDI) in 1 drumstick without skin
    Database: Standard Release (Common) (Source)
  110. Grilled Beef Tenderloin Steak
    (Beef Loin Tenderloin Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Grilled)
    266mg (93% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  111. Cooked Blue Mussels
    (Mollusks Mussel Blue Cooked Moist Heat)
    265mg (92% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  112. Grilled Porterhouse Steak
    (Beef Short Loin Porterhouse Steak Separable Lean Only Trimmed To 1/8 Inch Fat All Grades Cooked Grilled)
    263mg (92% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  113. Roasted Beef Eye Of Round Roast
    (Beef Round Eye Of Round Roast Boneless Separable Lean And Fat Trimmed To 0 Inch Fat All Grades Cooked Roasted)
    263mg (92% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  114. Fat Free Broiled Turkey Patties
    (Turkey Ground Fat Free Patties Broiled)
    260mg (91% RDI) in 1 patty
    Database: Standard Release (Common) (Source)
  115. Cooked Grass Fed Ground Bison (Buffalo)
    (Bison Ground Grass-Fed Cooked)
    258mg (90% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  116. Ostrich Steak
    (Ostrich Inside Strip Cooked)
    257mg (89% RDI) in 1 serving ( 3 oz )
    Database: Standard Release (Common) (Source)
  117. Roasted Pork Tenderloin
    (Pork Fresh Loin Tenderloin Separable Lean Only Cooked Roasted)
    257mg (89% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  118. Cooked Skipjack
    (Fish Tuna Skipjack Fresh Cooked Dry Heat)
    257mg (89% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  119. Lentil Sprouts
    (Lentils Sprouted Raw)
    257mg (90% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  120. Cooked Sea Bass
    (Fish Sea Bass Mixed Species Cooked Dry Heat)
    256mg (89% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  121. Raw Tilapia
    (Fish Tilapia Raw)
    255mg (89% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  122. Top Blade Chuck Steak
    (Beef Shoulder Top Blade Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Grilled)
    255mg (89% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  123. Canned Eastern Oysters
    (Mollusks Oyster Eastern Canned)
    253mg (88% RDI) in 1 can (12 oz), oysters and liquid
    Database: Standard Release (Common) (Source)
  124. Canned Blue Crab
    (Crustaceans Crab Blue Canned)
    252mg (88% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  125. Grilled T-Bone Steak
    (Beef Short Loin T-Bone Steak Bone-In Separable Lean Only Trimmed To 1/8 Inch Fat All Grades Cooked Grilled)
    252mg (88% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  126. Cooked Spiny Lobster
    (Crustaceans Spiny Lobster Mixed Species Cooked Moist Heat)
    252mg (88% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  127. Broiled Ground Lamb
    (Lamb Ground Cooked Broiled)
    251mg (87% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  128. Split Peas
    (Peas Split Mature Seeds Cooked Boiled Without Salt)
    249mg (87% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  129. Hot Cocoa
    (Milk Chocolate Beverage Hot Cocoa Homemade)
    248mg (86% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  130. Pan-Broiled Ground Bison
    (Game Meat Bison Ground Cooked Pan-Broiled)
    246mg (86% RDI) in 1 patty ( yield from 112.7 g raw meat )
    Database: Standard Release (Common) (Source)
  131. Dry Pork Salami
    (Salami Dry Or Hard Pork)
    246mg (86% RDI) in 3oz
    Database: Standard Release (Common) (Source)
  132. Canned Clams
    (Mollusks Clam Mixed Species Canned Drained Solids)
    246mg (86% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  133. Grilled T-Bone Steak (Choice)
    (Beef Short Loin T-Bone Steak Bone-In Separable Lean Only Trimmed To 1/8 Inch Fat Choice Cooked Grilled)
    243mg (85% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  134. Roasted Turkey Drumstick
    (Turkey Drumstick From Whole Bird Meat Only Roasted)
    241mg (84% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  135. Canned White Tuna (Oil Packed)
    (Fish Tuna White Canned In Oil Drained Solids)
    241mg (84% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  136. Roasted Turkey Light Meat
    (Turkey All Classes Light Meat Cooked Roasted)
    241mg (84% RDI) in 1 serving
    Database: Standard Release (Common) (Source)
  137. Cooked Deer Tenderloin
    (Game Meat Deer Tenderloin Separable Lean Only Cooked Broiled)
    238mg (83% RDI) in 1 serving ( 3 oz )
    Database: Standard Release (Common) (Source)
  138. Cooked King Mackerel
    (Fish Mackerel King Cooked Dry Heat)
    237mg (83% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  139. Braised Beef Shortribs
    (Beef Rib Shortribs Separable Lean And Fat Choice Cooked Braised)
    236mg (82% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  140. Lentils (Cooked)
    (Lentils Mature Seeds Cooked Boiled Without Salt)
    234mg (81% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  141. Broiled Turkey Patties
    (Turkey Ground 85% Lean 15% Fat Patties Broiled)
    234mg (81% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  142. Low Fat Broiled Turkey Patties
    (Turkey Ground 93% Lean 7% Fat Patties Broiled)
    233mg (81% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  143. Roast Turkey (Without Skin)
    (Turkey Whole Meat Only Cooked Roasted)
    233mg (81% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  144. Flat Fish (Flounder Or Sole)
    (Fish Flatfish (Flounder And Sole Species) Cooked Dry Heat)
    232mg (81% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  145. Cooked Shrimp
    (Crustaceans Shrimp Mixed Species Cooked Moist Heat (May Contain Additives To Retain Moisture))
    231mg (81% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  146. Cooked Halibut
    (Fish Halibut Atlantic And Pacific Cooked Dry Heat)
    230mg (80% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  147. Broiled Ground Beef Patty (93% Lean)
    (Beef Ground 93% Lean Meat / 7% Fat Patty Cooked Broiled)
    230mg (80% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  148. Grilled Porterhouse Steak (Choice)
    (Beef Short Loin Porterhouse Steak Separable Lean Only Trimmed To 1/8 Inch Fat Choice Cooked Grilled)
    230mg (80% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  149. Breakfast Burrito With Egg Cheese And Sausage
    (Fast Foods Breakfast Burrito With Egg Cheese And Sausage)
    228mg (79% RDI) in 1 burrito
    Database: Standard Release (Common) (Source)
  150. Pan-Broiled Ground Beef Patty (97% Lean)
    (Beef Ground 97% Lean Meat /3% Fat Patty Cooked Pan-Broiled)
    228mg (79% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  151. Lamb Liver (Cooked)
    (Lamb Variety Meats And By-Products Liver Cooked Pan-Fried)
    228mg (79% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  152. Cooked Oatmeal
    (Cereals Oats Regular And Quick Unenriched Cooked With Water (Includes Boiling And Microwaving) Without Salt)
    227mg (79% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  153. Cooked Pollock
    (Fish Pollock Atlantic Cooked Dry Heat)
    227mg (79% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  154. Queen Crab (Cooked)
    (Crustaceans Crab Queen Cooked Moist Heat)
    226mg (79% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  155. Roasted Turkey
    (Turkey Whole Meat And Skin Cooked Roasted)
    225mg (78% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  156. Panfried Beef Hamburger
    (Beef Ground 70% Lean Meat / 30% Fat Crumbles Cooked Pan-Browned)
    224mg (78% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  157. Cooked Pompano
    (Fish Pompano Florida Cooked Dry Heat)
    224mg (78% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  158. Roasted Turkey Thigh
    (Turkey Thigh From Whole Bird Meat Only Roasted)
    223mg (78% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  159. Atlantic Mackerel (Raw)
    (Fish Mackerel Atlantic Raw)
    223mg (78% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  160. Roast Turkey Dark Meat
    (Turkey Whole Dark Meat Cooked Roasted)
    223mg (78% RDI) in 1 serving
    Database: Standard Release (Common) (Source)
  161. Cooked Whitefish
    (Fish Whitefish Mixed Species Cooked Dry Heat)
    223mg (78% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  162. Abalone (Cooked)
    (Mollusks Abalone Mixed Species Cooked Fried)
    222mg (77% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  163. Blue Crab
    (Crustaceans Crab Blue Cooked Moist Heat)
    221mg (77% RDI) in 1 cup, flaked and pieces
    Database: Standard Release (Common) (Source)
  164. Roasted Pork Backribs
    (Pork Fresh Backribs Separable Lean And Fat Cooked Roasted)
    220mg (77% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  165. Cooked Oat Bran
    (Oat Bran Cooked)
    217mg (76% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  166. Canned White Tuna (Water Packed)
    (Fish Tuna White Canned In Water Drained Solids)
    215mg (75% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  167. Cooked Swordfish
    (Fish Swordfish Cooked Dry Heat)
    215mg (75% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  168. Prime Rib Steak
    (Beef Rib Small End (Ribs 10-12) Separable Lean And Fat Trimmed To 1/8 Inch Fat All Grades Cooked Roasted)
    214mg (75% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  169. Lamb Ribs
    (Lamb Rib Separable Lean And Fat Trimmed To 1/4 Inch Fat Choice Cooked Roasted)
    214mg (75% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  170. Spinach Egg Noodles (Cooked)
    (Noodles Egg Spinach Enriched Cooked)
    213mg (74% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  171. Burrito With Beans
    (Fast Foods Burrito With Beans)
    213mg (74% RDI) in 2 pieces
    Database: Standard Release (Common) (Source)
  172. Bluefin Tuna (Raw)
    (Fish Tuna Fresh Bluefin Raw)
    213mg (74% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  173. Cooked Dungeness Crab
    (Crustaceans Crab Dungeness Cooked Moist Heat)
    213mg (74% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  174. Roasted Chicken Wings
    (Chicken Broilers Or Fryers Wing Meat And Skin Cooked Roasted)
    212mg (74% RDI) in 1 piece
    Database: Standard Release (Common) (Source)
  175. Raw Fatfree Ground Turkey
    (Turkey Ground Fat Free Raw)
    211mg (73% RDI) in 1 patty (cooked from 4 oz raw)
    Database: Standard Release (Common) (Source)
  176. Yellowtail (Raw)
    (Fish Yellowtail Mixed Species Raw)
    211mg (73% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  177. Cooked Pacific Oysters
    (Mollusks Oyster Pacific Cooked Moist Heat)
    211mg (73% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  178. Beef And Pork Baloney (Bologna)
    (Bologna Beef And Pork)
    209mg (73% RDI) in 3 (1/2) oz
    Database: Standard Release (Common) (Source)
  179. Canned Atlantic Cod
    (Fish Cod Atlantic Canned Solids And Liquid)
    207mg (72% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  180. Cooked Lingcod
    (Fish Lingcod Cooked Dry Heat)
    207mg (72% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  181. Kamut Cooked
    (Wheat Kamut Khorasan Cooked)
    206mg (72% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  182. Cooked Smelt
    (Fish Smelt Rainbow Cooked Dry Heat)
    206mg (72% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  183. Fried Calamari
    (Mollusks Squid Mixed Species Cooked Fried)
    206mg (72% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  184. Cooked Orange Roughy
    (Fish Roughy Orange Cooked Dry Heat)
    204mg (71% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  185. Cooked Green Soybeans
    (Soybeans Green Cooked Boiled Drained Without Salt)
    203mg (71% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  186. Skipjack Tuna (Raw)
    (Fish Tuna Fresh Skipjack Raw)
    201mg (70% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  187. Raw Chicken Breast
    (Chicken Broiler Or Fryers Breast Skinless Boneless Meat Only Raw)
    201mg (70% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  188. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    (Cereals Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved))
    201mg (70% RDI) in 1 cup, cooked
    Database: Standard Release (Common) (Source)
  189. English Muffin With Cheese And Sausage
    (Fast Foods English Muffin With Cheese And Sausage)
    200mg (70% RDI) in 1 item
    Database: Standard Release (Common) (Source)
  190. Whole Grain Sorghum Flour
    (Sorghum Flour Whole-Grain)
    200mg (70% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  191. Cooked Japanese Somen
    (Noodles Japanese Somen Cooked)
    199mg (69% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  192. Raw Chicken Wings
    (Chicken Broilers Or Fryers Wing Meat And Skin Raw)
    196mg (68% RDI) in 1 piece
    Database: Standard Release (Common) (Source)
  193. Chickpeas (Garbanzo Beans) (Cooked)
    (Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Cooked Boiled Without Salt)
    195mg (68% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  194. Raw Coho Salmon
    (Fish Salmon Coho Farmed Raw)
    194mg (68% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  195. Canadian Bacon (Raw)
    (Canadian Bacon Unprepared)
    194mg (68% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  196. Pepperoni
    (Pepperoni Beef And Pork Sliced)
    194mg (68% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  197. Emu Steak
    (Emu Fan Fillet Cooked Broiled)
    192mg (67% RDI) in 1 serving ( 3 oz )
    Database: Standard Release (Common) (Source)
  198. Edamame
    (Edamame Frozen Prepared)
    192mg (67% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  199. Hemp Seeds
    (Seeds Hemp Seed Hulled)
    191mg (66% RDI) in 1oz
    Database: Standard Release (Common) (Source)
  200. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    190mg (66% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
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