Nutrient Ranking Tool

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200 Foods Highest in Leucine

Ranked by a Common Serving Size
2730mg Leucine = 100% RDI
  1. Roasted Chicken Leg
    (Chicken Broilers Or Fryers Leg Meat And Skin Cooked Roasted)
    5160mg (189% RDI) in 1 leg, with skin (sum of drumstick+thigh+back)
    Database: Standard Release (Common) (Source)
  2. Skirt Steak
    (Beef Plate Steak Boneless Outside Skirt Separable Lean Only Trimmed To 0 Inch Fat Select Cooked Grilled)
    5007mg (183% RDI) in 6oz steak
    Database: Standard Release (Common) (Source)
  3. Lamb Shoulder Roast (Cooked)
    (Lamb Shoulder Arm Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Braised)
    4699mg (172% RDI) in 6oz
    Database: Standard Release (Common) (Source)
  4. Lean Chicken Breast (Cooked)
    (Chicken Broiler Or Fryers Breast Skinless Boneless Meat Only Cooked Braised)
    4508mg (165% RDI) in 6oz chicken breast
    Database: Standard Release (Common) (Source)
  5. Pork Chops (With Fat)
    (Pork Fresh Loin Blade (Chops) Bone-In Separable Lean And Fat Cooked Braised)
    4501mg (165% RDI) in 1 chop
    Database: Standard Release (Common) (Source)
  6. Fat Free Ground Turkey
    (Turkey Ground Fat Free Pan-Broiled Crumbles)
    4442mg (163% RDI) in 6 oz
    Database: Standard Release (Common) (Source)
  7. Pork Chops (Lean)
    (Pork Fresh Loin Sirloin (Chops) Bone-In Separable Lean Only Cooked Braised)
    4338mg (159% RDI) in 6oz chop
    Database: Standard Release (Common) (Source)
  8. Boneless Skinless Chicken Leg (Raw)
    (Chicken Broilers Or Fryers Leg Meat Only Raw)
    4267mg (156% RDI) in 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)
    Database: Standard Release (Common) (Source)
  9. Bluefin Tuna (Cooked)
    (Fish Tuna Fresh Bluefin Cooked Dry Heat)
    4133mg (151% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  10. Cooked Grouper
    (Fish Grouper Mixed Species Cooked Dry Heat)
    4078mg (149% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  11. Broiled Pork Tenderloin
    (Pork Fresh Loin Tenderloin Separable Lean And Fat Cooked Broiled)
    4061mg (149% RDI) in 6oz
    Database: Standard Release (Common) (Source)
  12. Roasted Boneless Skinless Chicken Leg
    (Chicken Broilers Or Fryers Leg Meat Only Cooked Roasted)
    4044mg (148% RDI) in 1 leg (sum of drumstick+thigh+back meat only)
    Database: Standard Release (Common) (Source)
  13. Chuck Steak (Mock Tender)
    (Beef Chuck Mock Tender Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Braised)
    3887mg (142% RDI) in 1 steak
    Database: Standard Release (Common) (Source)
  14. Cooked Yellowfin Tuna
    (Fish Tuna Yellowfin Fresh Cooked Dry Heat)
    3859mg (141% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  15. Cooked Coho Salmon (Wild Moist Heat)
    (Fish Salmon Coho Wild Cooked Moist Heat)
    3781mg (138% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  16. Cooked Sockeye Salmon
    (Fish Salmon Sockeye Cooked Dry Heat)
    3715mg (136% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  17. Ribeye Steak (Filet)
    (Beef Ribeye Filet Boneless Separable Lean Only Trimmed To 0 Inch Fat Select Cooked Grilled)
    3673mg (135% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  18. Cooked Snapper
    (Fish Snapper Mixed Species Cooked Dry Heat)
    3633mg (133% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  19. Cooked Yellowtail
    (Fish Yellowtail Mixed Species Cooked Dry Heat)
    3520mg (129% RDI) in 1/2 fillet
    Database: Standard Release (Common) (Source)
  20. Wild Atlantic Salmon (Cooked)
    (Fish Salmon Atlantic Wild Cooked Dry Heat)
    3514mg (129% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  21. Firm Tofu
    (Tofu Raw Firm Prepared With Calcium Sulfate)
    3508mg (128% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  22. Cooked Ground Pork
    (Pork Fresh Ground Cooked)
    3504mg (128% RDI) in 6oz
    Database: Standard Release (Common) (Source)
  23. Roast Goose
    (Goose Domesticated Meat Only Cooked Roasted)
    3499mg (128% RDI) in 1 unit (yield from 1 lb ready-to-cook goose)
    Database: Standard Release (Common) (Source)
  24. Broiled Ground Beef Patty (97% Lean)
    (Beef Ground 97% Lean Meat / 3% Fat Patty Cooked Broiled)
    3492mg (128% RDI) in 6oz
    Database: Standard Release (Common) (Source)
  25. Cooked Tilapia
    (Fish Tilapia Cooked Dry Heat)
    3468mg (127% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  26. Cooked Northern Pike
    (Fish Pike Northern Cooked Dry Heat)
    3412mg (125% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  27. Cooked Coho Salmon (Farmed)
    (Fish Salmon Coho Farmed Cooked Dry Heat)
    3358mg (123% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  28. Kielbasa Sausage (Cooked)
    (Kielbasa Fully Cooked Pan-Fried)
    3356mg (123% RDI) in 1 link
    Database: Standard Release (Common) (Source)
  29. Cooked Atlantic Cod
    (Fish Cod Atlantic Cooked Dry Heat)
    3341mg (122% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  30. Atlantic Mackerel (Cooked)
    (Fish Mackerel Atlantic Cooked Dry Heat)
    3295mg (121% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  31. Roasted Chicken Breast
    (Chicken Broilers Or Fryers Breast Meat Only Cooked Roasted)
    3259mg (119% RDI) in 1 cup, chopped or diced
    Database: Standard Release (Common) (Source)
  32. Cooked Coho Salmon (Wild)
    (Fish Salmon Coho Wild Cooked Dry Heat)
    3240mg (119% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  33. Whelk (Cooked)
    (Mollusks Whelk Unspecified Cooked Moist Heat)
    3236mg (119% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  34. Lean Roasted Ham
    (Pork Fresh Leg (Ham) Whole Separable Lean Only Cooked Roasted)
    3186mg (117% RDI) in 1 cup, diced
    Database: Standard Release (Common) (Source)
  35. Roasted Turkey Breast
    (Turkey Whole Breast Meat Only Cooked Roasted)
    3177mg (116% RDI) in 6 oz
    Database: Standard Release (Common) (Source)
  36. Cooked Mahimahi
    (Fish Mahimahi Cooked Dry Heat)
    3066mg (112% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  37. Cooked Eel
    (Fish Eel Mixed Species Cooked Dry Heat)
    3056mg (112% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  38. Farmed Atlantic Salmon
    (Fish Salmon Atlantic Farmed Cooked Dry Heat)
    3053mg (112% RDI) in 6oz fillet
    Database: Standard Release (Common) (Source)
  39. Cooked Tilefish
    (Fish Tilefish Cooked Dry Heat)
    2985mg (109% RDI) in 1/2 fillet
    Database: Standard Release (Common) (Source)
  40. Canned Sardines
    (Fish Sardine Atlantic Canned In Oil Drained Solids With Bone)
    2981mg (109% RDI) in 1 cup, drained
    Database: Standard Release (Common) (Source)
  41. Veal Leg Top Roast (Cooked)
    (Veal Leg (Top Round) Separable Lean Only Cooked Braised)
    2922mg (107% RDI) in 100 grams
    Database: Standard Release (Common) (Source)
  42. Roasted Ham
    (Pork Fresh Leg (Ham) Whole Separable Lean And Fat Cooked Roasted)
    2865mg (105% RDI) in 1 cup, diced
    Database: Standard Release (Common) (Source)
  43. Chicken (Light Meat)
    (Chicken Roasting Light Meat Meat Only Cooked Roasted)
    2850mg (104% RDI) in 1 cup, chopped or diced
    Database: Standard Release (Common) (Source)
  44. Cooked Haddock
    (Fish Haddock Cooked Dry Heat)
    2823mg (103% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  45. Roast Duck
    (Duck Domesticated Meat Only Cooked Roasted)
    2776mg (102% RDI) in 1 cup, chopped or diced
    Database: Standard Release (Common) (Source)
  46. Kfc Fried Chicken Breast
    (Kfc Fried Chicken Extra Crispy Breast Meat And Skin With Breading)
    2745mg (101% RDI) in 1 breast, with skin
    Database: Standard Release (Common) (Source)
  47. Atlantic Herring
    (Fish Herring Atlantic Cooked Dry Heat)
    2677mg (98% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  48. Cooked Trout
    (Fish Trout Rainbow Wild Cooked Dry Heat)
    2664mg (98% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  49. Grilled Top Round Steak
    (Beef Round Top Round Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Grilled)
    2619mg (96% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  50. Roasted Chicken Thigh
    (Chicken Broilers Or Fryers Thigh Meat And Skin Cooked Roasted)
    2591mg (95% RDI) in 1 thigh with skin
    Database: Standard Release (Common) (Source)
  51. Smoked Whitefish
    (Fish Whitefish Mixed Species Smoked)
    2587mg (95% RDI) in 1 cup, cooked
    Database: Standard Release (Common) (Source)
  52. Raw Chicken Thigh
    (Chicken Broilers Or Fryers Thigh Meat And Skin Raw)
    2544mg (93% RDI) in 1 thigh with skin
    Database: Standard Release (Common) (Source)
  53. Raw Boneless Skinless Thigh Meat
    (Chicken Broilers Or Fryers Dark Meat Thigh Meat Only Raw)
    2496mg (91% RDI) in 1 thigh without skin
    Database: Standard Release (Common) (Source)
  54. Cooked Walleye Pike
    (Fish Pike Walleye Cooked Dry Heat)
    2473mg (91% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  55. Cooked Pacific Herring
    (Fish Herring Pacific Cooked Dry Heat)
    2460mg (90% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  56. Cheeseburger; Single Large Patty; Plain
    (Fast Foods Cheeseburger; Single Large Patty; Plain)
    2453mg (90% RDI) in 1 sandwich
    Database: Standard Release (Common) (Source)
  57. Roasted Boneless Skinless Thigh Meat
    (Chicken Broilers Or Fryers Thigh Meat Only Cooked Roasted)
    2448mg (90% RDI) in 1 thigh without skin
    Database: Standard Release (Common) (Source)
  58. Country-Style Roasted Pork Ribs
    (Pork Fresh Loin Country-Style Ribs Separable Lean And Fat Bone-In Cooked Roasted)
    2411mg (88% RDI) in 1 rack
    Database: Standard Release (Common) (Source)
  59. Boiled Soybeans (Edamame)
    (Soybeans Mature Cooked Boiled Without Salt)
    2331mg (85% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  60. Lean Cured Ham
    (Pork Cured Ham Boneless Extra Lean (Approximately 5% Fat) Roasted)
    2325mg (85% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  61. Cooked Striped Bass
    (Fish Bass Striped Cooked Dry Heat)
    2292mg (84% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  62. Striped Bass (Raw)
    (Fish Bass Striped Raw)
    2291mg (84% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  63. Braised Beef Or Chuck Stew
    (Beef Chuck For Stew Separable Lean And Fat All Grades Cooked Braised)
    2280mg (84% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  64. Grilled Beef Tenderloin Steak
    (Beef Loin Tenderloin Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Grilled)
    2279mg (83% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  65. Braised Cube Steak
    (Beef Round Bottom Round Steak Separable Lean And Fat Trimmed To 0 Inch Fat All Grades Cooked Braised)
    2270mg (83% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  66. Beef Chuck Pot Roast
    (Beef Chuck Arm Pot Roast Separable Lean Only Trimmed To 0 Inch Fat Choice Cooked Braised)
    2256mg (83% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  67. Grilled Porterhouse Steak
    (Beef Short Loin Porterhouse Steak Separable Lean Only Trimmed To 1/8 Inch Fat All Grades Cooked Grilled)
    2251mg (82% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  68. Dungeness Crab (Raw)
    (Crustaceans Crab Dungeness Raw)
    2251mg (82% RDI) in 1 crab
    Database: Standard Release (Common) (Source)
  69. Cured Ham
    (Pork Cured Ham Regular (Approximately 13% Fat) Canned Roasted)
    2234mg (82% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  70. 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)
    2223mg (81% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  71. Low Fat Cured Ham
    (Pork Cured Ham Boneless Regular (Approximately 11% Fat) Roasted)
    2204mg (81% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  72. 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)
    2159mg (79% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  73. Smoked Sturgeon
    (Fish Sturgeon Mixed Species Smoked)
    2156mg (79% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  74. Canned Shrimp
    (Crustaceans Shrimp Mixed Species Canned)
    2152mg (79% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  75. Raw Skinless Chicken Drumstick
    (Chicken Broilers Or Fryers Dark Meat Drumstick Meat Only Raw)
    2150mg (79% RDI) in 1 drumstick with skin
    Database: Standard Release (Common) (Source)
  76. Cooked Catfish
    (Fish Catfish Channel Wild Cooked Dry Heat)
    2148mg (79% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  77. Submarine Sandwich Tuna On White Bread With Lettuce And Tomato
    (Fast Foods Submarine Sandwich Tuna On White Bread With Lettuce And Tomato)
    2135mg (78% RDI) in 6 inch sub
    Database: Standard Release (Common) (Source)
  78. Subway Tuna Sub
    (Subway Tuna Sub On White Bread With Lettuce And Tomato)
    2135mg (78% RDI) in 6 inch sub
    Database: Standard Release (Common) (Source)
  79. 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)
    2091mg (77% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  80. London Broil
    (Beef Round Top Round Steak Separable Lean And Fat Trimmed To 1/8 Inch Fat All Grades Cooked Broiled)
    2073mg (76% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  81. Protein Powder Soy Based
    2071mg (76% RDI) in 1 scoop
    Database: Standard Release (Common) (Source)
  82. Alaskan King Crab
    (Crustaceans Crab Alaska King Cooked Moist Heat)
    2058mg (75% RDI) in 1 leg
    Database: Standard Release (Common) (Source)
  83. Buffalo Sirloin Steak
    (Game Meat Bison Top Sirloin Separable Lean Only 1 Inch Steak Cooked Broiled)
    2045mg (75% RDI) in 1 serving ( 3 oz )
    Database: Standard Release (Common) (Source)
  84. Fat Free Broiled Turkey Patties
    (Turkey Ground Fat Free Patties Broiled)
    2035mg (75% RDI) in 1 patty
    Database: Standard Release (Common) (Source)
  85. Ostrich Steak
    (Ostrich Inside Strip Cooked)
    2028mg (74% RDI) in 1 serving ( 3 oz )
    Database: Standard Release (Common) (Source)
  86. Roasted Chicken Drumsticks
    (Chicken Broilers Or Fryers Drumstick Meat And Skin Cooked Roasted)
    2028mg (74% RDI) in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
    Database: Standard Release (Common) (Source)
  87. Uncooked Oats
    (Oats (Includes Foods For Usda's Food Distribution Program))
    2003mg (73% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  88. Broiled Sirloin Strip Steak
    (Beef Top Sirloin Steak Separable Lean And Fat Trimmed To 0 Inch Fat All Grades Cooked Broiled)
    1983mg (73% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  89. Roasted Skinless Chicken Drumstick
    (Chicken Broilers Or Fryers Dark Meat Drumstick Meat Only Cooked Roasted)
    1982mg (73% RDI) in 1 drumstick without skin
    Database: Standard Release (Common) (Source)
  90. Grilled Porterhouse Steak (Choice)
    (Beef Short Loin Porterhouse Steak Separable Lean Only Trimmed To 1/8 Inch Fat Choice Cooked Grilled)
    1982mg (73% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  91. Pork Spare Ribs
    (Pork Fresh Spareribs Separable Lean And Fat Cooked Braised)
    1982mg (73% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  92. Top Blade Chuck Steak
    (Beef Shoulder Top Blade Steak Boneless Separable Lean Only Trimmed To 0 Inch Fat All Grades Cooked Grilled)
    1981mg (73% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  93. Broiled Beef Round
    (Beef Round Full Cut Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Broiled)
    1975mg (72% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  94. Pan Fried Beef Liver
    (Beef Variety Meats And By-Products Liver Cooked Pan-Fried)
    1972mg (72% RDI) in 1 slice
    Database: Standard Release (Common) (Source)
  95. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    (Fast Foods Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise)
    1969mg (72% RDI) in 1 item
    Database: Standard Release (Common) (Source)
  96. Boiled Lupin Beans
    (Lupins Mature Seeds Cooked Boiled Without Salt)
    1960mg (72% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  97. Lupin Beans (Cooked)
    (Lupins Mature Seeds Cooked Boiled With Salt)
    1960mg (72% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  98. Roasted Wild Boar
    (Game Meat Boar Wild Cooked Roasted)
    1955mg (72% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  99. Cooked Skipjack
    (Fish Tuna Skipjack Fresh Cooked Dry Heat)
    1949mg (71% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  100. Braised Pork Loin
    (Pork Fresh Loin Whole Separable Lean Only Cooked Braised)
    1948mg (71% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  101. Cooked Cuttlefish
    (Mollusks Cuttlefish Mixed Species Cooked Moist Heat)
    1944mg (71% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  102. Cooked Sea Bass
    (Fish Sea Bass Mixed Species Cooked Dry Heat)
    1940mg (71% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  103. Cooked Deer Tenderloin
    (Game Meat Deer Tenderloin Separable Lean Only Cooked Broiled)
    1938mg (71% RDI) in 1 serving ( 3 oz )
    Database: Standard Release (Common) (Source)
  104. Roasted Pork Tenderloin
    (Pork Fresh Loin Tenderloin Separable Lean Only Cooked Roasted)
    1895mg (69% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  105. Broiled Lean Beef Flank Steak
    (Beef Flank Steak Separable Lean Only Trimmed To 0 Inch Fat Choice Cooked Broiled)
    1881mg (69% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  106. Roasted Lean Buffalo
    (Game Meat Bison Separable Lean Only Cooked Roasted)
    1879mg (69% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  107. Lamb Sirloin
    (Lamb Leg Sirloin Half Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Roasted)
    1874mg (69% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  108. Pork Bratwurst
    (Bratwurst Pork Cooked)
    1866mg (68% RDI) in 1 link cooked
    Database: Standard Release (Common) (Source)
  109. Lamb Shank
    (Lamb Leg Shank Half Separable Lean Only Trimmed To 1/4 Inch Fat Choice Cooked Roasted)
    1862mg (68% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  110. Raw Tilapia
    (Fish Tilapia Raw)
    1859mg (68% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  111. Cooked Grass Fed Ground Bison (Buffalo)
    (Bison Ground Grass-Fed Cooked)
    1856mg (68% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  112. Pork Loin
    (Pork Fresh Loin Whole Separable Lean And Fat Cooked Broiled)
    1850mg (68% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  113. Canned White Tuna (Oil Packed)
    (Fish Tuna White Canned In Oil Drained Solids)
    1833mg (67% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  114. Broiled Turkey Patties
    (Turkey Ground 85% Lean 15% Fat Patties Broiled)
    1823mg (67% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  115. Low Fat Broiled Turkey Patties
    (Turkey Ground 93% Lean 7% Fat Patties Broiled)
    1818mg (67% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  116. Submarine Sandwich Roast Beef On White Bread With Lettuce And Tomato
    (Fast Foods Submarine Sandwich Roast Beef On White Bread With Lettuce And Tomato)
    1811mg (66% RDI) in 6 inch sub
    Database: Standard Release (Common) (Source)
  117. Cooked King Mackerel
    (Fish Mackerel King Cooked Dry Heat)
    1796mg (66% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  118. Octopus (Cooked)
    (Mollusks Octopus Common Cooked Moist Heat)
    1784mg (65% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  119. Cooked Spiny Lobster
    (Crustaceans Spiny Lobster Mixed Species Cooked Moist Heat)
    1778mg (65% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  120. Roasted Turkey Drumstick
    (Turkey Drumstick From Whole Bird Meat Only Roasted)
    1775mg (65% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  121. Roasted Turkey Light Meat
    (Turkey All Classes Light Meat Cooked Roasted)
    1775mg (65% RDI) in 1 serving
    Database: Standard Release (Common) (Source)
  122. 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)
    1774mg (65% RDI) in 1 item
    Database: Standard Release (Common) (Source)
  123. Pan-Broiled Ground Bison
    (Game Meat Bison Ground Cooked Pan-Broiled)
    1774mg (65% RDI) in 1 patty ( yield from 112.7 g raw meat )
    Database: Standard Release (Common) (Source)
  124. Lamb Liver (Cooked)
    (Lamb Variety Meats And By-Products Liver Cooked Pan-Fried)
    1773mg (65% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  125. Tofu Prepared With Calcium
    (Tofu Raw Regular Prepared With Calcium Sulfate)
    1768mg (65% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  126. Canned Blue Crab
    (Crustaceans Crab Blue Canned)
    1764mg (65% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  127. Cooked Halibut
    (Fish Halibut Atlantic And Pacific Cooked Dry Heat)
    1747mg (64% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  128. Boston Steak (Pork)
    (Pork Fresh Shoulder Blade Boston (Steaks) Separable Lean And Fat Cooked Broiled)
    1744mg (64% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  129. Canned Sockeye Salmon
    (Salmon Sockeye Canned Drained Solids Without Skin And Bones)
    1738mg (64% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  130. Broiled Ground Beef Patty (93% Lean)
    (Beef Ground 93% Lean Meat / 7% Fat Patty Cooked Broiled)
    1737mg (64% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  131. Pan-Broiled Ground Beef Patty (97% Lean)
    (Beef Ground 97% Lean Meat /3% Fat Patty Cooked Pan-Broiled)
    1728mg (63% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  132. Cooked Pollock
    (Fish Pollock Atlantic Cooked Dry Heat)
    1722mg (63% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  133. Roast Turkey (Without Skin)
    (Turkey Whole Meat Only Cooked Roasted)
    1712mg (63% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  134. Flat Fish (Flounder Or Sole)
    (Fish Flatfish (Flounder And Sole Species) Cooked Dry Heat)
    1695mg (62% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  135. Cooked Pompano
    (Fish Pompano Florida Cooked Dry Heat)
    1694mg (62% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  136. Panfried Beef Hamburger
    (Beef Ground 70% Lean Meat / 30% Fat Crumbles Cooked Pan-Browned)
    1693mg (62% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  137. Atlantic Mackerel (Raw)
    (Fish Mackerel Atlantic Raw)
    1693mg (62% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  138. Cooked Whitefish
    (Fish Whitefish Mixed Species Cooked Dry Heat)
    1691mg (62% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  139. Canned Clams
    (Mollusks Clam Mixed Species Canned Drained Solids)
    1686mg (62% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  140. Canned Navy Beans
    (Beans Navy Mature Seeds Canned)
    1674mg (61% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  141. Roasted Chicken Wings
    (Chicken Broilers Or Fryers Wing Meat And Skin Cooked Roasted)
    1673mg (61% RDI) in 1 piece
    Database: Standard Release (Common) (Source)
  142. Cooked Shrimp
    (Crustaceans Shrimp Mixed Species Cooked Moist Heat (May Contain Additives To Retain Moisture))
    1658mg (61% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  143. Raw Fatfree Ground Turkey
    (Turkey Ground Fat Free Raw)
    1648mg (60% RDI) in 1 patty (cooked from 4 oz raw)
    Database: Standard Release (Common) (Source)
  144. Broiled Ground Lamb
    (Lamb Ground Cooked Broiled)
    1636mg (60% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  145. Roasted Turkey
    (Turkey Whole Meat And Skin Cooked Roasted)
    1636mg (60% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  146. Roasted Turkey Thigh
    (Turkey Thigh From Whole Bird Meat Only Roasted)
    1633mg (60% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  147. Roast Turkey Dark Meat
    (Turkey Whole Dark Meat Cooked Roasted)
    1633mg (60% RDI) in 1 serving
    Database: Standard Release (Common) (Source)
  148. Canned White Tuna (Water Packed)
    (Fish Tuna White Canned In Water Drained Solids)
    1632mg (60% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  149. Cooked Swordfish
    (Fish Swordfish Cooked Dry Heat)
    1631mg (60% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  150. English Muffin With Egg Cheese And Sausage
    (Fast Foods English Muffin With Egg Cheese And Sausage)
    1614mg (59% RDI) in 1 item
    Database: Standard Release (Common) (Source)
  151. Bluefin Tuna (Raw)
    (Fish Tuna Fresh Bluefin Raw)
    1612mg (59% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  152. Roasted Pork Backribs
    (Pork Fresh Backribs Separable Lean And Fat Cooked Roasted)
    1610mg (59% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  153. Yellowtail (Raw)
    (Fish Yellowtail Mixed Species Raw)
    1599mg (59% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  154. Queen Crab (Cooked)
    (Crustaceans Crab Queen Cooked Moist Heat)
    1596mg (58% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  155. Canned Pink Salmon
    (Fish Salmon Pink Canned Drained Solids Without Skin And Bones)
    1595mg (58% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  156. Cooked Green Soybeans
    (Soybeans Green Cooked Boiled Drained Without Salt)
    1589mg (58% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  157. Croissant With Egg Cheese And Sausage
    (Fast Foods Croissant With Egg Cheese And Sausage)
    1589mg (58% RDI) in 1 sandwich
    Database: Standard Release (Common) (Source)
  158. Raw Chicken Breast
    (Chicken Broiler Or Fryers Breast Skinless Boneless Meat Only Raw)
    1582mg (58% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  159. 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)
    1579mg (58% RDI) in 1 item
    Database: Standard Release (Common) (Source)
  160. Canned Atlantic Cod
    (Fish Cod Atlantic Canned Solids And Liquid)
    1573mg (58% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  161. Biscuit With Egg And Ham
    (Fast Foods Biscuit With Egg And Ham)
    1571mg (58% RDI) in 1 biscuit
    Database: Standard Release (Common) (Source)
  162. High Fat Milk (3.7% Fat)
    (Milk Producer Fluid 3.7% Milkfat)
    1566mg (57% RDI) in 16oz glass
    Database: Standard Release (Common) (Source)
  163. Cooked Lingcod
    (Fish Lingcod Cooked Dry Heat)
    1564mg (57% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  164. Skim Milk
    (Milk Nonfat Fluid With Added Vitamin A And Vitamin D (Fat Free Or Skim))
    1563mg (57% RDI) in 16oz glass
    Database: Standard Release (Common) (Source)
  165. Cooked Smelt
    (Fish Smelt Rainbow Cooked Dry Heat)
    1561mg (57% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  166. Low-Fat Milk 1%
    (Milk Lowfat Fluid 1% Milkfat With Added Vitamin A And Vitamin D)
    1557mg (57% RDI) in 16oz glass
    Database: Standard Release (Common) (Source)
  167. Canned Salmon
    (Fish Salmon Sockeye Canned Drained Solids)
    1557mg (57% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  168. Raw Chicken Wings
    (Chicken Broilers Or Fryers Wing Meat And Skin Raw)
    1550mg (57% RDI) in 1 piece
    Database: Standard Release (Common) (Source)
  169. Blue Crab
    (Crustaceans Crab Blue Cooked Moist Heat)
    1542mg (56% RDI) in 1 cup, flaked and pieces
    Database: Standard Release (Common) (Source)
  170. Lowfat Ricotta
    (Cheese Ricotta Part Skim Milk)
    1531mg (56% RDI) in 1/2 cup
    Database: Standard Release (Common) (Source)
  171. Cooked Clams
    (Mollusks Clam Mixed Species Cooked Moist Heat)
    1528mg (56% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  172. Low-Fat Milk 2%
    (Milk Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D)
    1527mg (56% RDI) in 16oz glass
    Database: Standard Release (Common) (Source)
  173. Cooked Orange Roughy
    (Fish Roughy Orange Cooked Dry Heat)
    1527mg (56% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  174. Skipjack Tuna (Raw)
    (Fish Tuna Fresh Skipjack Raw)
    1520mg (56% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  175. Biscuit With Ham
    (Fast Foods Biscuit With Ham)
    1518mg (56% RDI) in 1 biscuit
    Database: Standard Release (Common) (Source)
  176. Prime Rib Steak
    (Beef Rib Small End (Ribs 10-12) Separable Lean And Fat Trimmed To 1/8 Inch Fat All Grades Cooked Roasted)
    1514mg (55% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  177. Cooked Dungeness Crab
    (Crustaceans Crab Dungeness Cooked Moist Heat)
    1503mg (55% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  178. Canned Pink Salmon (With Skin And Bones)
    (Fish Salmon Pink Canned Drained Solids)
    1495mg (55% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  179. Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato
    (Fast Foods Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato)
    1474mg (54% RDI) in 6 inch sub
    Database: Standard Release (Common) (Source)
  180. Raw Coho Salmon
    (Fish Salmon Coho Farmed Raw)
    1470mg (54% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  181. Emu Steak
    (Emu Fan Fillet Cooked Broiled)
    1467mg (54% RDI) in 1 serving ( 3 oz )
    Database: Standard Release (Common) (Source)
  182. Whole Milk
    (Milk Whole 3.25% Milkfat With Added Vitamin D)
    1459mg (53% RDI) in 16oz glass
    Database: Standard Release (Common) (Source)
  183. Braised Beef Shortribs
    (Beef Rib Shortribs Separable Lean And Fat Choice Cooked Braised)
    1459mg (53% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  184. Adzuki Beans
    (Beans Adzuki Mature Seeds Cooked Boiled Without Salt)
    1454mg (53% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  185. Cooked Rainbow Trout
    (Fish Trout Rainbow Farmed Cooked Dry Heat)
    1438mg (53% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  186. Cooked Sturgeon
    (Fish Sturgeon Mixed Species Cooked Dry Heat)
    1430mg (52% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  187. Cooked Blue Mussels
    (Mollusks Mussel Blue Cooked Moist Heat)
    1425mg (52% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  188. Cooked Turbot
    (Fish Turbot European Cooked Dry Heat)
    1421mg (52% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  189. Canadian Bacon (Raw)
    (Canadian Bacon Unprepared)
    1416mg (52% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  190. Buckwheat (Uncooked)
    (Buckwheat)
    1414mg (52% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  191. Non-Fat Yogurt
    (Yogurt Plain Skim Milk)
    1414mg (52% RDI) in 1 cup (8 fl oz)
    Database: Standard Release (Common) (Source)
  192. Canned Sockeye Salmon (With Bones)
    (Fish Salmon Sockeye Canned Without Salt Drained Solids With Bone)
    1414mg (52% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  193. Anchovies (Raw)
    (Fish Anchovy European Raw)
    1406mg (51% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  194. Lamb Ribs
    (Lamb Rib Separable Lean And Fat Trimmed To 1/4 Inch Fat Choice Cooked Roasted)
    1396mg (51% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  195. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    1389mg (51% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  196. Beef And Pork Baloney (Bologna)
    (Bologna Beef And Pork)
    1385mg (51% RDI) in 3 (1/2) oz
    Database: Standard Release (Common) (Source)
  197. Dry Pork Salami
    (Salami Dry Or Hard Pork)
    1381mg (51% RDI) in 3oz
    Database: Standard Release (Common) (Source)
  198. Cooked Whiting
    (Fish Whiting Mixed Species Cooked Dry Heat)
    1374mg (50% RDI) in 1 fillet
    Database: Standard Release (Common) (Source)
  199. Farmed Atlantic Salmon (Raw)
    (Fish Salmon Atlantic Farmed Raw)
    1373mg (50% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
  200. Wild Atlantic Salmon (Raw)
    (Fish Salmon Atlantic Wild Raw)
    1371mg (50% RDI) in 3 oz
    Database: Standard Release (Common) (Source)
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