Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Foods Highest in Cystine

200 results
Name
Cystine
Data source
1
Roasted Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, cooked, roasted) 1 leg, with skin (sum of drumstick+thigh+back)
740mg (258% RDI)
Standard Release (Common)
2
Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz
721mg (251% RDI)
Standard Release (Common)
3
Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz
644mg (224% RDI)
Standard Release (Common)
4
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
636mg (222% RDI)
Standard Release (Common)
5
Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)
636mg (222% RDI)
Standard Release (Common)
6
Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop
616mg (215% RDI)
Standard Release (Common)
7
Boneless Skinless Chicken Leg (Raw) (Chicken, broilers or fryers, leg, meat only, raw) 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)
599mg (209% RDI)
Standard Release (Common)
8
Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop
595mg (207% RDI)
Standard Release (Common)
9
Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak
587mg (204% RDI)
Standard Release (Common)
10
Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link
585mg (204% RDI)
Standard Release (Common)
11
Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast
571mg (199% RDI)
Standard Release (Common)
12
Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)
569mg (198% RDI)
Standard Release (Common)
13
Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz
568mg (198% RDI)
Standard Release (Common)
14
Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz
558mg (194% RDI)
Standard Release (Common)
15
Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced
556mg (194% RDI)
Standard Release (Common)
16
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
546mg (190% RDI)
Standard Release (Common)
17
Raw Oat Bran (Oat bran, raw) 1 cup
541mg (189% RDI)
Standard Release (Common)
18
Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet
537mg (187% RDI)
Standard Release (Common)
19
KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading 1 breast, with skin
522mg (182% RDI)
Standard Release (Common)
20
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
510mg (178% RDI)
Standard Release (Common)
21
Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced
506mg (176% RDI)
Standard Release (Common)
22
Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced
505mg (176% RDI)
Standard Release (Common)
23
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
502mg (175% RDI)
Standard Release (Common)
24
Braised Chuck Steak (Mock Tender) (Trimmed to 0 Inch Fat) (Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised) 1 steak
501mg (174% RDI)
Standard Release (Common)
25
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
498mg (174% RDI)
Standard Release (Common)
26
Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced
486mg (169% RDI)
Standard Release (Common)
27
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
479mg (167% RDI)
Standard Release (Common)
28
Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet
464mg (162% RDI)
Standard Release (Common)
29
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
464mg (162% RDI)
Standard Release (Common)
30
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
461mg (161% RDI)
Standard Release (Common)
31
Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz
461mg (161% RDI)
Standard Release (Common)
32
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
451mg (157% RDI)
Standard Release (Common)
33
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
451mg (157% RDI)
Standard Release (Common)
34
Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced
450mg (157% RDI)
Standard Release (Common)
35
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
442mg (154% RDI)
Standard Release (Common)
36
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
441mg (154% RDI)
Standard Release (Common)
37
Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup
441mg (154% RDI)
Standard Release (Common)
38
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
435mg (152% RDI)
Standard Release (Common)
39
Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz
432mg (150% RDI)
Standard Release (Common)
40
Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet
430mg (150% RDI)
Standard Release (Common)
41
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
427mg (149% RDI)
Standard Release (Common)
42
Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup
417mg (145% RDI)
Standard Release (Common)
43
Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams
414mg (144% RDI)
Standard Release (Common)
44
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
404mg (141% RDI)
Standard Release (Common)
45
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
403mg (140% RDI)
Standard Release (Common)
46
APPLEBEE'S, crunchy onion rings 1 serving
403mg (140% RDI)
Standard Release (Common)
47
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
402mg (140% RDI)
Standard Release (Common)
48
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
395mg (137% RDI)
Standard Release (Common)
49
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
393mg (137% RDI)
Standard Release (Common)
50
Uncooked Buckwheat (Buckwheat) 1 cup
389mg (136% RDI)
Standard Release (Common)
51
Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice
388mg (135% RDI)
Standard Release (Common)
52
Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack
381mg (133% RDI)
Standard Release (Common)
53
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
374mg (130% RDI)
Standard Release (Common)
54
Cereals, oats, regular and quick, not fortified, dry 1 cup
369mg (128% RDI)
Standard Release (Common)
55
granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup
368mg (128% RDI)
Standard Release (Common)
56
Braised Bottom Round Steak (Trimed to 0 inch fat) (Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised) 3 oz
368mg (128% RDI)
Standard Release (Common)
57
Beef Chuck Pot Roast (Trimmed to 0 inch fat) (Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised) 3 oz
366mg (128% RDI)
Standard Release (Common)
58
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
362mg (126% RDI)
Standard Release (Common)
59
Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin
358mg (125% RDI)
Standard Release (Common)
60
Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit
357mg (124% RDI)
Standard Release (Common)
61
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
353mg (123% RDI)
Standard Release (Common)
62
Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin
353mg (123% RDI)
Standard Release (Common)
63
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
352mg (123% RDI)
Standard Release (Common)
64
Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin
343mg (119% RDI)
Standard Release (Common)
65
Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked
341mg (119% RDI)
Standard Release (Common)
66
Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup
340mg (119% RDI)
Standard Release (Common)
67
Broiled London Broil Beef Top Round Steak (1/8 inch fat) (Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled) 3 oz
337mg (117% RDI)
Standard Release (Common)
68
Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin
335mg (117% RDI)
Standard Release (Common)
69
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
332mg (116% RDI)
Standard Release (Common)
70
Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce 1 item
329mg (114% RDI)
Standard Release (Common)
71
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
328mg (114% RDI)
Standard Release (Common)
72
English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item
327mg (114% RDI)
Standard Release (Common)
73
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
326mg (114% RDI)
Standard Release (Common)
74
Beverages, Protein powder soy based 1 scoop
325mg (113% RDI)
Standard Release (Common)
75
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
324mg (113% RDI)
Standard Release (Common)
76
Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz
322mg (112% RDI)
Standard Release (Common)
77
Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz
320mg (112% RDI)
Standard Release (Common)
78
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
319mg (111% RDI)
Standard Release (Common)
79
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
319mg (111% RDI)
Standard Release (Common)
80
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
318mg (111% RDI)
Standard Release (Common)
81
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
318mg (111% RDI)
Standard Release (Common)
82
Biscuit With Ham (Fast foods, biscuit, with ham) 1 biscuit
318mg (111% RDI)
Standard Release (Common)
83
Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz
315mg (110% RDI)
Standard Release (Common)
84
Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz
312mg (109% RDI)
Standard Release (Common)
85
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
310mg (108% RDI)
Standard Release (Common)
86
Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz
309mg (108% RDI)
Standard Release (Common)
87
Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce 1 item
308mg (107% RDI)
Standard Release (Common)
88
Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz
305mg (106% RDI)
Standard Release (Common)
89
Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
305mg (106% RDI)
Standard Release (Common)
90
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
303mg (105% RDI)
Standard Release (Common)
91
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
302mg (105% RDI)
Standard Release (Common)
92
Biscuit With Egg Cheese And Bacon (Fast foods, biscuit, with egg, cheese, and bacon) 1 item
302mg (105% RDI)
Standard Release (Common)
93
Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked
297mg (103% RDI)
Standard Release (Common)
94
Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item
296mg (103% RDI)
Standard Release (Common)
95
Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin
295mg (103% RDI)
Standard Release (Common)
96
Egg Scrambled (Fast foods, egg, scrambled) 2 eggs
295mg (103% RDI)
Standard Release (Common)
97
Biscuit With Egg And Bacon (Fast foods, biscuit, with egg and bacon) 1 biscuit
294mg (102% RDI)
Standard Release (Common)
98
Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz
293mg (102% RDI)
Standard Release (Common)
99
Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz
292mg (102% RDI)
Standard Release (Common)
100
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
291mg (101% RDI)
Standard Release (Common)
101
Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
287mg (100% RDI)
Standard Release (Common)
102
Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
286mg (100% RDI)
Standard Release (Common)
103
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
285mg (99% RDI)
Standard Release (Common)
104
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
284mg (99% RDI)
Standard Release (Common)
105
Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )
284mg (99% RDI)
Standard Release (Common)
106
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
283mg (99% RDI)
Standard Release (Common)
107
Roasted Chicken Drumsticks (Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted) 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
279mg (97% RDI)
Standard Release (Common)
108
Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz
277mg (97% RDI)
Standard Release (Common)
109
Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin
272mg (95% RDI)
Standard Release (Common)
110
Grilled Beef Tenderloin Steak (Trimed to 0 inch fat) (Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
266mg (93% RDI)
Standard Release (Common)
111
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
265mg (92% RDI)
Standard Release (Common)
112
Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
263mg (92% RDI)
Standard Release (Common)
113
Roasted Beef Eye Of Round Roast (0 inch fat) (Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted) 3 oz
263mg (92% RDI)
Standard Release (Common)
114
Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty
260mg (91% RDI)
Standard Release (Common)
115
Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz
258mg (90% RDI)
Standard Release (Common)
116
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
257mg (90% RDI)
Standard Release (Common)
117
Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )
257mg (89% RDI)
Standard Release (Common)
118
Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz
257mg (89% RDI)
Standard Release (Common)
119
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
257mg (89% RDI)
Standard Release (Common)
120
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
256mg (89% RDI)
Standard Release (Common)
121
Raw Tilapia (Fish, tilapia, raw) 1 fillet
255mg (89% RDI)
Standard Release (Common)
122
Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
255mg (89% RDI)
Standard Release (Common)
123
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
253mg (88% RDI)
Standard Release (Common)
124
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
252mg (88% RDI)
Standard Release (Common)
125
Grilled T-Bone Steak (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
252mg (88% RDI)
Standard Release (Common)
126
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
252mg (88% RDI)
Standard Release (Common)
127
Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz
251mg (87% RDI)
Standard Release (Common)
128
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
249mg (87% RDI)
Standard Release (Common)
129
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
248mg (86% RDI)
Standard Release (Common)
130
Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )
246mg (86% RDI)
Standard Release (Common)
131
Dry Pork Salami (Salami, dry or hard, pork) 3oz
246mg (86% RDI)
Standard Release (Common)
132
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
246mg (86% RDI)
Standard Release (Common)
133
Grilled T-Bone Steak (Choice) (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
243mg (85% RDI)
Standard Release (Common)
134
Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz
241mg (84% RDI)
Standard Release (Common)
135
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
241mg (84% RDI)
Standard Release (Common)
136
Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving
241mg (84% RDI)
Standard Release (Common)
137
Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )
238mg (83% RDI)
Standard Release (Common)
138
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
237mg (83% RDI)
Standard Release (Common)
139
Braised Beef Shortribs (Beef, rib, shortribs, separable lean and fat, choice, cooked, braised) 3 oz
236mg (82% RDI)
Standard Release (Common)
140
Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz
234mg (81% RDI)
Standard Release (Common)
141
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
234mg (81% RDI)
Standard Release (Common)
142
Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz
233mg (81% RDI)
Standard Release (Common)
143
Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz
233mg (81% RDI)
Standard Release (Common)
144
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
232mg (81% RDI)
Standard Release (Common)
145
Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz
231mg (81% RDI)
Standard Release (Common)
146
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
230mg (80% RDI)
Standard Release (Common)
147
Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
230mg (80% RDI)
Standard Release (Common)
148
Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz
230mg (80% RDI)
Standard Release (Common)
149
Fast foods, breakfast burrito, with egg, cheese, and sausage 1 burrito
228mg (79% RDI)
Standard Release (Common)
150
Beef, ground (minced), 97% lean meat /3% fat, patty, cooked, pan-broiled (Beef, ground, 97% lean meat /3% fat, patty, cooked, pan-broiled) 3 oz
228mg (79% RDI)
Standard Release (Common)
151
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
228mg (79% RDI)
Standard Release (Common)
152
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
227mg (79% RDI)
Standard Release (Common)
153
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
227mg (79% RDI)
Standard Release (Common)
154
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
226mg (79% RDI)
Standard Release (Common)
155
Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz
225mg (78% RDI)
Standard Release (Common)
156
Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz
224mg (78% RDI)
Standard Release (Common)
157
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
224mg (78% RDI)
Standard Release (Common)
158
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
223mg (78% RDI)
Standard Release (Common)
159
Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz
223mg (78% RDI)
Standard Release (Common)
160
Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving
223mg (78% RDI)
Standard Release (Common)
161
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
223mg (78% RDI)
Standard Release (Common)
162
Cooked Abalone (Mollusks, abalone, mixed species, cooked, fried) 3 oz
222mg (77% RDI)
Standard Release (Common)
163
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
221mg (77% RDI)
Standard Release (Common)
164
Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz
220mg (77% RDI)
Standard Release (Common)
165
Cooked Oat Bran (Oat bran, cooked) 1 cup
217mg (76% RDI)
Standard Release (Common)
166
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
215mg (75% RDI)
Standard Release (Common)
167
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
215mg (75% RDI)
Standard Release (Common)
168
Roasted Prime Rib Steak (1/8 inch fat) (Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted) 3 oz
214mg (75% RDI)
Standard Release (Common)
169
Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
214mg (75% RDI)
Standard Release (Common)
170
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
213mg (74% RDI)
Standard Release (Common)
171
Burrito With Beans (Fast foods, burrito, with beans) 2 pieces
213mg (74% RDI)
Standard Release (Common)
172
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
213mg (74% RDI)
Standard Release (Common)
173
Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz
213mg (74% RDI)
Standard Release (Common)
174
Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece
212mg (74% RDI)
Standard Release (Common)
175
Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)
211mg (73% RDI)
Standard Release (Common)
176
Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz
211mg (73% RDI)
Standard Release (Common)
177
Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz
211mg (73% RDI)
Standard Release (Common)
178
Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz
209mg (73% RDI)
Standard Release (Common)
179
Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz
207mg (72% RDI)
Standard Release (Common)
180
Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz
207mg (72% RDI)
Standard Release (Common)
181
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
206mg (72% RDI)
Standard Release (Common)
182
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
206mg (72% RDI)
Standard Release (Common)
183
Fried Calamari (Mollusks, squid, mixed species, cooked, fried) 3 oz
206mg (72% RDI)
Standard Release (Common)
184
Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz
204mg (71% RDI)
Standard Release (Common)
185
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
203mg (71% RDI)
Standard Release (Common)
186
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 1 cup, cooked
201mg (70% RDI)
Standard Release (Common)
187
Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz
201mg (70% RDI)
Standard Release (Common)
188
Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz
201mg (70% RDI)
Standard Release (Common)
189
English Muffin With Cheese And Sausage (Fast foods, english muffin, with cheese and sausage) 1 item
200mg (70% RDI)
Standard Release (Common)
190
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
200mg (70% RDI)
Standard Release (Common)
191
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
199mg (69% RDI)
Standard Release (Common)
192
Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece
196mg (68% RDI)
Standard Release (Common)
193
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
195mg (68% RDI)
Standard Release (Common)
194
Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz
194mg (68% RDI)
Standard Release (Common)
195
Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz
194mg (68% RDI)
Standard Release (Common)
196
Pepperoni (Pepperoni, beef and pork, sliced) 3 oz
194mg (68% RDI)
Standard Release (Common)
197
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
192mg (67% RDI)
Standard Release (Common)
198
Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )
192mg (67% RDI)
Standard Release (Common)
199
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
191mg (66% RDI)
Standard Release (Common)
200
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
190mg (66% RDI)
Standard Release (Common)