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 Isoleucine

200 results
Name
Isoleucine
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)
2964mg (212% RDI)
Standard Release (Common)
2
Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz
2916mg (208% RDI)
Standard Release (Common)
3
Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak
2686mg (192% RDI)
Standard Release (Common)
4
Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast
2674mg (191% RDI)
Standard Release (Common)
5
Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop
2589mg (185% RDI)
Standard Release (Common)
6
Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop
2496mg (178% 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)
2454mg (175% RDI)
Standard Release (Common)
8
Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz
2411mg (172% RDI)
Standard Release (Common)
9
Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz
2363mg (169% RDI)
Standard Release (Common)
10
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
2343mg (167% RDI)
Standard Release (Common)
11
Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)
2332mg (167% RDI)
Standard Release (Common)
12
Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet
2313mg (165% RDI)
Standard Release (Common)
13
Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced
2293mg (164% RDI)
Standard Release (Common)
14
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
2188mg (156% RDI)
Standard Release (Common)
15
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
2166mg (155% RDI)
Standard Release (Common)
16
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
2144mg (153% RDI)
Standard Release (Common)
17
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
2139mg (153% RDI)
Standard Release (Common)
18
Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)
2128mg (152% RDI)
Standard Release (Common)
19
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
2074mg (148% RDI)
Standard Release (Common)
20
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
2060mg (147% RDI)
Standard Release (Common)
21
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
2057mg (147% RDI)
Standard Release (Common)
22
Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz
2045mg (146% RDI)
Standard Release (Common)
23
Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced
2006mg (143% RDI)
Standard Release (Common)
24
Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet
1996mg (143% RDI)
Standard Release (Common)
25
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
1992mg (142% RDI)
Standard Release (Common)
26
Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz
1981mg (141% RDI)
Standard Release (Common)
27
Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet
1971mg (141% RDI)
Standard Release (Common)
28
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
1935mg (138% RDI)
Standard Release (Common)
29
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
1904mg (136% RDI)
Standard Release (Common)
30
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
1894mg (135% RDI)
Standard Release (Common)
31
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
1868mg (133% RDI)
Standard Release (Common)
32
Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced
1859mg (133% RDI)
Standard Release (Common)
33
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
1838mg (131% RDI)
Standard Release (Common)
34
Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link
1820mg (130% RDI)
Standard Release (Common)
35
Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams
1808mg (129% RDI)
Standard Release (Common)
36
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
1738mg (124% RDI)
Standard Release (Common)
37
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
1733mg (124% RDI)
Standard Release (Common)
38
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
1731mg (124% RDI)
Standard Release (Common)
39
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
1692mg (121% RDI)
Standard Release (Common)
40
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
1690mg (121% RDI)
Standard Release (Common)
41
Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced
1688mg (121% RDI)
Standard Release (Common)
42
Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced
1644mg (117% RDI)
Standard Release (Common)
43
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
1601mg (114% RDI)
Standard Release (Common)
44
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
1517mg (108% RDI)
Standard Release (Common)
45
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
1510mg (108% RDI)
Standard Release (Common)
46
Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked
1466mg (105% RDI)
Standard Release (Common)
47
Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin
1441mg (103% RDI)
Standard Release (Common)
48
Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
1420mg (101% RDI)
Standard Release (Common)
49
Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin
1411mg (101% RDI)
Standard Release (Common)
50
Cheeseburger; Single Large Patty; Plain (Fast foods, cheeseburger; single, large patty; plain) 1 sandwich
1407mg (100% RDI)
Standard Release (Common)
51
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
1407mg (100% 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
1406mg (100% RDI)
Standard Release (Common)
53
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
1402mg (100% RDI)
Standard Release (Common)
54
Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin
1399mg (100% RDI)
Standard Release (Common)
55
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
1394mg (100% RDI)
Standard Release (Common)
56
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1388mg (99% RDI)
Standard Release (Common)
57
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
1376mg (98% RDI)
Standard Release (Common)
58
Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin
1372mg (98% RDI)
Standard Release (Common)
59
KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading 1 breast, with skin
1321mg (94% RDI)
Standard Release (Common)
60
Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz
1314mg (94% RDI)
Standard Release (Common)
61
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
1299mg (93% RDI)
Standard Release (Common)
62
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
1298mg (93% RDI)
Standard Release (Common)
63
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
1298mg (93% RDI)
Standard Release (Common)
64
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
1296mg (93% RDI)
Standard Release (Common)
65
Subway Tuna Sub (SUBWAY, tuna sub on white bread with lettuce and tomato) 6 inch sub
1296mg (93% RDI)
Standard Release (Common)
66
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
1290mg (92% RDI)
Standard Release (Common)
67
Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup
1285mg (92% RDI)
Standard Release (Common)
68
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
1257mg (90% RDI)
Standard Release (Common)
69
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
1247mg (89% RDI)
Standard Release (Common)
70
Beverages, Protein powder soy based 1 scoop
1243mg (89% RDI)
Standard Release (Common)
71
Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup
1236mg (88% RDI)
Standard Release (Common)
72
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
1235mg (88% RDI)
Standard Release (Common)
73
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
1222mg (87% RDI)
Standard Release (Common)
74
Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
1220mg (87% RDI)
Standard Release (Common)
75
Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup
1218mg (87% RDI)
Standard Release (Common)
76
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
1217mg (87% RDI)
Standard Release (Common)
77
Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz
1206mg (86% RDI)
Standard Release (Common)
78
Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin
1205mg (86% RDI)
Standard Release (Common)
79
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
1202mg (86% RDI)
Standard Release (Common)
80
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
1201mg (86% RDI)
Standard Release (Common)
81
Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )
1186mg (85% RDI)
Standard Release (Common)
82
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
1186mg (85% RDI)
Standard Release (Common)
83
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
1170mg (84% RDI)
Standard Release (Common)
84
Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
1163mg (83% RDI)
Standard Release (Common)
85
Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz
1162mg (83% RDI)
Standard Release (Common)
86
Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz
1157mg (83% RDI)
Standard Release (Common)
87
Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
1155mg (83% RDI)
Standard Release (Common)
88
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1154mg (82% RDI)
Standard Release (Common)
89
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1154mg (82% RDI)
Standard Release (Common)
90
Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )
1151mg (82% RDI)
Standard Release (Common)
91
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
1142mg (82% RDI)
Standard Release (Common)
92
Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz
1137mg (81% RDI)
Standard Release (Common)
93
Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz
1135mg (81% RDI)
Standard Release (Common)
94
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)
1131mg (81% RDI)
Standard Release (Common)
95
Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz
1130mg (81% RDI)
Standard Release (Common)
96
Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin
1111mg (79% RDI)
Standard Release (Common)
97
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
1105mg (79% RDI)
Standard Release (Common)
98
Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty
1104mg (79% RDI)
Standard Release (Common)
99
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
1103mg (79% RDI)
Standard Release (Common)
100
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
1100mg (79% RDI)
Standard Release (Common)
101
Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz
1095mg (78% RDI)
Standard Release (Common)
102
Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )
1094mg (78% RDI)
Standard Release (Common)
103
Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked
1089mg (78% RDI)
Standard Release (Common)
104
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
1085mg (77% RDI)
Standard Release (Common)
105
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
1083mg (77% RDI)
Standard Release (Common)
106
Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
1082mg (77% RDI)
Standard Release (Common)
107
Raw Tilapia (Fish, tilapia, raw) 1 fillet
1079mg (77% RDI)
Standard Release (Common)
108
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1079mg (77% RDI)
Standard Release (Common)
109
Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz
1076mg (77% RDI)
Standard Release (Common)
110
Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz
1072mg (77% RDI)
Standard Release (Common)
111
Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz
1071mg (77% RDI)
Standard Release (Common)
112
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
1051mg (75% RDI)
Standard Release (Common)
113
Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
1048mg (75% RDI)
Standard Release (Common)
114
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
1048mg (75% RDI)
Standard Release (Common)
115
Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz
1045mg (75% RDI)
Standard Release (Common)
116
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
1040mg (74% RDI)
Standard Release (Common)
117
Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz
1018mg (73% RDI)
Standard Release (Common)
118
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
1018mg (73% RDI)
Standard Release (Common)
119
Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz
1018mg (73% RDI)
Standard Release (Common)
120
Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz
1015mg (72% RDI)
Standard Release (Common)
121
Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice
999mg (71% RDI)
Standard Release (Common)
122
Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )
998mg (71% RDI)
Standard Release (Common)
123
Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece
992mg (71% RDI)
Standard Release (Common)
124
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
990mg (71% RDI)
Standard Release (Common)
125
Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz
989mg (71% RDI)
Standard Release (Common)
126
Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item
988mg (71% RDI)
Standard Release (Common)
127
Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz
986mg (70% RDI)
Standard Release (Common)
128
Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz
984mg (70% RDI)
Standard Release (Common)
129
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
980mg (70% RDI)
Standard Release (Common)
130
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
977mg (70% RDI)
Standard Release (Common)
131
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
976mg (70% RDI)
Standard Release (Common)
132
Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz
974mg (70% RDI)
Standard Release (Common)
133
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
974mg (70% RDI)
Standard Release (Common)
134
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
972mg (69% RDI)
Standard Release (Common)
135
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
966mg (69% RDI)
Standard Release (Common)
136
Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce 1 item
964mg (69% RDI)
Standard Release (Common)
137
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
961mg (69% RDI)
Standard Release (Common)
138
Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz
961mg (69% RDI)
Standard Release (Common)
139
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
960mg (69% RDI)
Standard Release (Common)
140
Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz
960mg (69% RDI)
Standard Release (Common)
141
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
959mg (68% RDI)
Standard Release (Common)
142
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
958mg (68% RDI)
Standard Release (Common)
143
Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit
948mg (68% RDI)
Standard Release (Common)
144
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
945mg (68% RDI)
Standard Release (Common)
145
Croissant With Egg Cheese And Sausage (Fast foods, croissant, with egg, cheese, and sausage) 1 sandwich
942mg (67% RDI)
Standard Release (Common)
146
Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz
938mg (67% RDI)
Standard Release (Common)
147
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
935mg (67% RDI)
Standard Release (Common)
148
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
933mg (67% RDI)
Standard Release (Common)
149
Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz
926mg (66% RDI)
Standard Release (Common)
150
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
925mg (66% RDI)
Standard Release (Common)
151
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
925mg (66% RDI)
Standard Release (Common)
152
Dry Pork Salami (Salami, dry or hard, pork) 3oz
921mg (66% RDI)
Standard Release (Common)
153
Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece
919mg (66% RDI)
Standard Release (Common)
154
Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz
917mg (66% RDI)
Standard Release (Common)
155
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
916mg (65% RDI)
Standard Release (Common)
156
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
914mg (65% RDI)
Standard Release (Common)
157
Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz
913mg (65% RDI)
Standard Release (Common)
158
Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz
906mg (65% RDI)
Standard Release (Common)
159
Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz
899mg (64% RDI)
Standard Release (Common)
160
Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)
894mg (64% RDI)
Standard Release (Common)
161
Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz
893mg (64% RDI)
Standard Release (Common)
162
Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz
892mg (64% RDI)
Standard Release (Common)
163
English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item
891mg (64% RDI)
Standard Release (Common)
164
Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz
887mg (63% RDI)
Standard Release (Common)
165
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
885mg (63% RDI)
Standard Release (Common)
166
Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce 1 item
882mg (63% RDI)
Standard Release (Common)
167
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
881mg (63% RDI)
Standard Release (Common)
168
Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
866mg (62% RDI)
Standard Release (Common)
169
Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )
864mg (62% RDI)
Standard Release (Common)
170
Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz
862mg (62% RDI)
Standard Release (Common)
171
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
861mg (62% RDI)
Standard Release (Common)
172
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
853mg (61% RDI)
Standard Release (Common)
173
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
849mg (61% RDI)
Standard Release (Common)
174
Uncooked Buckwheat (Buckwheat) 1 cup
847mg (60% RDI)
Standard Release (Common)
175
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
845mg (60% RDI)
Standard Release (Common)
176
Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz
840mg (60% RDI)
Standard Release (Common)
177
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
835mg (60% RDI)
Standard Release (Common)
178
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
834mg (60% RDI)
Standard Release (Common)
179
Braised Beef Shortribs (Beef, rib, shortribs, separable lean and fat, choice, cooked, braised) 3 oz
834mg (60% RDI)
Standard Release (Common)
180
Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz
833mg (60% RDI)
Standard Release (Common)
181
Biscuit With Ham (Fast foods, biscuit, with ham) 1 biscuit
831mg (59% RDI)
Standard Release (Common)
182
Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz
823mg (59% RDI)
Standard Release (Common)
183
Biscuit With Egg And Bacon (Fast foods, biscuit, with egg and bacon) 1 biscuit
822mg (59% RDI)
Standard Release (Common)
184
Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet
815mg (58% RDI)
Standard Release (Common)
185
Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz
814mg (58% RDI)
Standard Release (Common)
186
Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz
811mg (58% RDI)
Standard Release (Common)
187
Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz
811mg (58% RDI)
Standard Release (Common)
188
Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz
809mg (58% RDI)
Standard Release (Common)
189
Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz
806mg (58% RDI)
Standard Release (Common)
190
Egg Scrambled (Fast foods, egg, scrambled) 2 eggs
803mg (57% RDI)
Standard Release (Common)
191
Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz
802mg (57% RDI)
Standard Release (Common)
192
Raw Anchovies (Fish, anchovy, european, raw) 3 oz
797mg (57% RDI)
Standard Release (Common)
193
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
795mg (57% RDI)
Standard Release (Common)
194
Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet
779mg (56% RDI)
Standard Release (Common)
195
Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz
777mg (55% RDI)
Standard Release (Common)
196
Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet
776mg (55% RDI)
Standard Release (Common)
197
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
773mg (55% RDI)
Standard Release (Common)
198
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
772mg (55% RDI)
Standard Release (Common)
199
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
768mg (55% RDI)
Standard Release (Common)
200
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
767mg (55% RDI)
Standard Release (Common)