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 Histidine

200 results

	Name	Histidine	Data source
1	Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop	2225mg (318% RDI)	Standard Release (Common)
2	Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak	2198mg (314% RDI)	Standard Release (Common)
3	Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop	2144mg (306% RDI)	Standard Release (Common)
4	Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast	2032mg (290% RDI)	Standard Release (Common)
5	Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz	2009mg (287% RDI)	Standard Release (Common)
6	Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz	1914mg (273% RDI)	Standard Release (Common)
7	Roasted Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, cooked, roasted) 1 leg, with skin (sum of drumstick+thigh+back)	1837mg (262% RDI)	Standard Release (Common)
8	Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz	1744mg (249% RDI)	Standard Release (Common)
9	Submarine Sandwich Tuna On White Bread With Lettuce And Tomato (Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato) 6 inch sub	1626mg (232% RDI)	Standard Release (Common)
10	Subway Tuna Sub (SUBWAY, tuna sub on white bread with lettuce and tomato) 6 inch sub	1626mg (232% RDI)	Standard Release (Common)
11	Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet	1613mg (230% RDI)	Standard Release (Common)
12	Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz	1593mg (228% RDI)	Standard Release (Common)
13	Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced	1586mg (227% RDI)	Standard Release (Common)
14	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	1550mg (221% RDI)	Standard Release (Common)
15	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)	1521mg (217% RDI)	Standard Release (Common)
16	Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet	1496mg (214% RDI)	Standard Release (Common)
17	Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet	1477mg (211% RDI)	Standard Release (Common)
18	Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz	1455mg (208% RDI)	Standard Release (Common)
19	Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)	1447mg (207% RDI)	Standard Release (Common)
20	Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet	1397mg (200% RDI)	Standard Release (Common)
21	Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced	1380mg (197% RDI)	Standard Release (Common)
22	Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet	1370mg (196% RDI)	Standard Release (Common)
23	Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced	1348mg (193% RDI)	Standard Release (Common)
24	Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams	1332mg (190% RDI)	Standard Release (Common)
25	Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link	1321mg (189% RDI)	Standard Release (Common)
26	Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet	1316mg (188% RDI)	Standard Release (Common)
27	Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet	1275mg (182% RDI)	Standard Release (Common)
28	Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet	1273mg (182% RDI)	Standard Release (Common)
29	Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz	1243mg (178% RDI)	Standard Release (Common)
30	Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet	1236mg (177% RDI)	Standard Release (Common)
31	Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz	1220mg (174% RDI)	Standard Release (Common)
32	Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet	1216mg (174% RDI)	Standard Release (Common)
33	Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet	1210mg (173% RDI)	Standard Release (Common)
34	Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet	1209mg (173% RDI)	Standard Release (Common)
35	Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack	1201mg (172% RDI)	Standard Release (Common)
36	Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet	1193mg (170% RDI)	Standard Release (Common)
37	Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced	1179mg (168% RDI)	Standard Release (Common)
38	Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet	1173mg (168% RDI)	Standard Release (Common)
39	Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup	1135mg (162% RDI)	Standard Release (Common)
40	Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	1130mg (161% RDI)	Standard Release (Common)
41	Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet	1110mg (159% RDI)	Standard Release (Common)
42	Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet	1107mg (158% RDI)	Standard Release (Common)
43	Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet	1107mg (158% RDI)	Standard Release (Common)
44	Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)	1094mg (156% RDI)	Standard Release (Common)
45	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	1086mg (155% RDI)	Standard Release (Common)
46	Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet	1082mg (155% RDI)	Standard Release (Common)
47	Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained	1080mg (154% RDI)	Standard Release (Common)
48	KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading 1 breast, with skin	1073mg (153% RDI)	Standard Release (Common)
49	Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup	1050mg (150% RDI)	Standard Release (Common)
50	Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet	1023mg (146% RDI)	Standard Release (Common)
51	Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup	995mg (142% RDI)	Standard Release (Common)
52	Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet	995mg (142% RDI)	Standard Release (Common)
53	Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz	987mg (141% RDI)	Standard Release (Common)
54	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	983mg (140% RDI)	Standard Release (Common)
55	Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz	971mg (139% RDI)	Standard Release (Common)
56	Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz	970mg (139% RDI)	Standard Release (Common)
57	Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet	970mg (139% RDI)	Standard Release (Common)
58	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	966mg (138% RDI)	Standard Release (Common)
59	Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet	965mg (138% RDI)	Standard Release (Common)
60	Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz	961mg (137% RDI)	Standard Release (Common)
61	Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked	937mg (134% RDI)	Standard Release (Common)
62	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	932mg (133% RDI)	Standard Release (Common)
63	Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked	929mg (133% RDI)	Standard Release (Common)
64	Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin	912mg (130% RDI)	Standard Release (Common)
65	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	910mg (130% RDI)	Standard Release (Common)
66	Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz	909mg (130% RDI)	Standard Release (Common)
67	Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz	907mg (130% RDI)	Standard Release (Common)
68	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	905mg (129% RDI)	Standard Release (Common)
69	Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin	897mg (128% RDI)	Standard Release (Common)
70	Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet	895mg (128% RDI)	Standard Release (Common)
71	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	893mg (128% RDI)	Standard Release (Common)
72	Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet	891mg (127% RDI)	Standard Release (Common)
73	Cheeseburger; Single Large Patty; Plain (Fast foods, cheeseburger; single, large patty; plain) 1 sandwich	885mg (126% RDI)	Standard Release (Common)
74	Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin	875mg (125% RDI)	Standard Release (Common)
75	Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )	874mg (125% RDI)	Standard Release (Common)
76	Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz	869mg (124% RDI)	Standard Release (Common)
77	Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced	868mg (124% RDI)	Standard Release (Common)
78	Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin	857mg (122% RDI)	Standard Release (Common)
79	Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz	846mg (121% RDI)	Standard Release (Common)
80	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	832mg (119% RDI)	Standard Release (Common)
81	Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz	830mg (119% RDI)	Standard Release (Common)
82	Raw Striped Bass (Fish, bass, striped, raw) 1 fillet	830mg (119% RDI)	Standard Release (Common)
83	Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet	830mg (119% RDI)	Standard Release (Common)
84	Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz	796mg (114% RDI)	Standard Release (Common)
85	Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz	796mg (114% RDI)	Standard Release (Common)
86	Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz	793mg (113% RDI)	Standard Release (Common)
87	Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz	792mg (113% RDI)	Standard Release (Common)
88	Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	790mg (113% RDI)	Standard Release (Common)
89	Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz	781mg (112% RDI)	Standard Release (Common)
90	Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet	778mg (111% RDI)	Standard Release (Common)
91	Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup	772mg (110% RDI)	Standard Release (Common)
92	Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	763mg (109% RDI)	Standard Release (Common)
93	Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )	761mg (109% RDI)	Standard Release (Common)
94	Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	758mg (108% RDI)	Standard Release (Common)
95	Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )	758mg (108% RDI)	Standard Release (Common)
96	Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz	755mg (108% RDI)	Standard Release (Common)
97	Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece	754mg (108% RDI)	Standard Release (Common)
98	Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin	753mg (108% RDI)	Standard Release (Common)
99	Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup	735mg (105% RDI)	Standard Release (Common)
100	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	735mg (105% RDI)	Standard Release (Common)
101	Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty	730mg (104% RDI)	Standard Release (Common)
102	Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz	723mg (103% RDI)	Standard Release (Common)
103	Submarine Sandwich Roast Beef On White Bread With Lettuce And Tomato (Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato) 6 inch sub	720mg (103% RDI)	Standard Release (Common)
104	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	720mg (103% RDI)	Standard Release (Common)
105	Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz	713mg (102% RDI)	Standard Release (Common)
106	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)	713mg (102% RDI)	Standard Release (Common)
107	Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz	706mg (101% RDI)	Standard Release (Common)
108	Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz	706mg (101% RDI)	Standard Release (Common)
109	Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet	703mg (100% RDI)	Standard Release (Common)
110	Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz	700mg (100% RDI)	Standard Release (Common)
111	Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece	699mg (100% RDI)	Standard Release (Common)
112	Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz	694mg (99% RDI)	Standard Release (Common)
113	Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving	694mg (99% RDI)	Standard Release (Common)
114	Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin	694mg (99% RDI)	Standard Release (Common)
115	Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item	684mg (98% RDI)	Standard Release (Common)
116	Beverages, Protein powder soy based 1 scoop	680mg (97% RDI)	Standard Release (Common)
117	Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz	670mg (96% RDI)	Standard Release (Common)
118	Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz	666mg (95% RDI)	Standard Release (Common)
119	Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz	664mg (95% RDI)	Standard Release (Common)
120	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	656mg (94% RDI)	Standard Release (Common)
121	Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz	654mg (93% RDI)	Standard Release (Common)
122	Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz	652mg (93% RDI)	Standard Release (Common)
123	Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz	650mg (93% RDI)	Standard Release (Common)
124	Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice	650mg (93% RDI)	Standard Release (Common)
125	Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz	646mg (92% RDI)	Standard Release (Common)
126	Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz	641mg (92% RDI)	Standard Release (Common)
127	Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz	638mg (91% RDI)	Standard Release (Common)
128	Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving	638mg (91% RDI)	Standard Release (Common)
129	Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz	637mg (91% RDI)	Standard Release (Common)
130	Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce 1 item	635mg (91% RDI)	Standard Release (Common)
131	Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz	633mg (90% RDI)	Standard Release (Common)
132	Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup	632mg (90% RDI)	Standard Release (Common)
133	Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )	627mg (90% RDI)	Standard Release (Common)
134	Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz	624mg (89% RDI)	Standard Release (Common)
135	Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup	621mg (89% RDI)	Standard Release (Common)
136	Biscuit With Ham (Fast foods, biscuit, with ham) 1 biscuit	619mg (88% RDI)	Standard Release (Common)
137	Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet	614mg (88% RDI)	Standard Release (Common)
138	Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet	613mg (88% RDI)	Standard Release (Common)
139	Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz	613mg (88% RDI)	Standard Release (Common)
140	Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz	607mg (87% RDI)	Standard Release (Common)
141	Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup	598mg (85% RDI)	Standard Release (Common)
142	Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)	591mg (84% RDI)	Standard Release (Common)
143	Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz	591mg (84% RDI)	Standard Release (Common)
144	Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz	591mg (84% RDI)	Standard Release (Common)
145	Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato (Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato) 6 inch sub	590mg (84% RDI)	Standard Release (Common)
146	Braised Beef Shortribs (Beef, rib, shortribs, separable lean and fat, choice, cooked, braised) 3 oz	585mg (84% RDI)	Standard Release (Common)
147	Pepperoni (Pepperoni, beef and pork, sliced) 3 oz	585mg (84% RDI)	Standard Release (Common)
148	Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz	584mg (83% RDI)	Standard Release (Common)
149	Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )	582mg (83% RDI)	Standard Release (Common)
150	Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz	579mg (83% RDI)	Standard Release (Common)
151	Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab	577mg (82% RDI)	Standard Release (Common)
152	Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup	575mg (82% RDI)	Standard Release (Common)
153	Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce 1 item	574mg (82% RDI)	Standard Release (Common)
154	Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz	570mg (81% RDI)	Standard Release (Common)
155	Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	569mg (81% RDI)	Standard Release (Common)
156	Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz	567mg (81% RDI)	Standard Release (Common)
157	Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit	566mg (81% RDI)	Standard Release (Common)
158	Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz	565mg (81% RDI)	Standard Release (Common)
159	Croissant With Egg Cheese And Sausage (Fast foods, croissant, with egg, cheese, and sausage) 1 sandwich	563mg (80% RDI)	Standard Release (Common)
160	Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz	554mg (79% RDI)	Standard Release (Common)
161	Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz	551mg (79% RDI)	Standard Release (Common)
162	Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup	548mg (78% RDI)	Standard Release (Common)
163	Raw Tilapia (Fish, tilapia, raw) 1 fillet	545mg (78% RDI)	Standard Release (Common)
164	English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item	545mg (78% RDI)	Standard Release (Common)
165	Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz	544mg (78% RDI)	Standard Release (Common)
166	Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup	542mg (77% RDI)	Standard Release (Common)
167	Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz	532mg (76% RDI)	Standard Release (Common)
168	Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup	531mg (76% RDI)	Standard Release (Common)
169	Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz	530mg (76% RDI)	Standard Release (Common)
170	Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg	527mg (75% RDI)	Standard Release (Common)
171	Uncooked Buckwheat (Buckwheat) 1 cup	525mg (75% RDI)	Standard Release (Common)
172	Dry Pork Salami (Salami, dry or hard, pork) 3oz	522mg (75% RDI)	Standard Release (Common)
173	Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet	520mg (74% RDI)	Standard Release (Common)
174	Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz	519mg (74% RDI)	Standard Release (Common)
175	Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz	518mg (74% RDI)	Standard Release (Common)
176	Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz	515mg (74% RDI)	Standard Release (Common)
177	Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz	513mg (73% RDI)	Standard Release (Common)
178	Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz	510mg (73% RDI)	Standard Release (Common)
179	Raw Anchovies (Fish, anchovy, european, raw) 3 oz	509mg (73% RDI)	Standard Release (Common)
180	Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup	503mg (72% RDI)	Standard Release (Common)
181	Cooked Bacon (Pan-Fried) (Pork, cured, bacon, pre-sliced, cooked, pan-fried) 3 slices	501mg (72% RDI)	Standard Release (Common)
182	Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass	500mg (71% RDI)	Standard Release (Common)
183	Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet	498mg (71% RDI)	Standard Release (Common)
184	Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz	496mg (71% RDI)	Standard Release (Common)
185	Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet	496mg (71% RDI)	Standard Release (Common)
186	Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass	493mg (70% RDI)	Standard Release (Common)
187	Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass	488mg (70% RDI)	Standard Release (Common)
188	Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz	487mg (70% RDI)	Standard Release (Common)
189	Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup	485mg (69% RDI)	Standard Release (Common)
190	Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet	485mg (69% RDI)	Standard Release (Common)
191	Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup	484mg (69% RDI)	Standard Release (Common)
192	Raw Whitefish (Fish, whitefish, mixed species, raw) 3 oz	478mg (68% RDI)	Standard Release (Common)
193	Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz	475mg (68% RDI)	Standard Release (Common)
194	Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet	475mg (68% RDI)	Standard Release (Common)
195	Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup	467mg (67% RDI)	Standard Release (Common)
196	Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz	467mg (67% RDI)	Standard Release (Common)
197	Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces	464mg (66% RDI)	Standard Release (Common)
198	Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass	464mg (66% RDI)	Standard Release (Common)
199	Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz	462mg (66% RDI)	Standard Release (Common)
200	Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup	460mg (66% RDI)	Standard Release (Common)