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 Methionine

200 results

	Name	Methionine	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)	1749mg (240% RDI)	Standard Release (Common)
2	Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz	1583mg (217% RDI)	Standard Release (Common)
3	Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz	1550mg (213% RDI)	Standard Release (Common)
4	Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak	1539mg (211% RDI)	Standard Release (Common)
5	Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet	1505mg (207% 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	1500mg (206% RDI)	Standard Release (Common)
7	Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet	1485mg (204% RDI)	Standard Release (Common)
8	Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet	1459mg (200% RDI)	Standard Release (Common)
9	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)	1447mg (199% RDI)	Standard Release (Common)
10	Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop	1445mg (198% RDI)	Standard Release (Common)
11	Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast	1418mg (195% RDI)	Standard Release (Common)
12	Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet	1406mg (193% RDI)	Standard Release (Common)
13	Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet	1377mg (189% RDI)	Standard Release (Common)
14	Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)	1373mg (189% RDI)	Standard Release (Common)
15	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	1371mg (188% RDI)	Standard Release (Common)
16	Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz	1336mg (184% RDI)	Standard Release (Common)
17	Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet	1323mg (182% RDI)	Standard Release (Common)
18	Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet	1302mg (179% RDI)	Standard Release (Common)
19	Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet	1282mg (176% RDI)	Standard Release (Common)
20	Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet	1280mg (176% RDI)	Standard Release (Common)
21	Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet	1243mg (171% RDI)	Standard Release (Common)
22	Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet	1222mg (168% RDI)	Standard Release (Common)
23	Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet	1217mg (167% RDI)	Standard Release (Common)
24	Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced	1203mg (165% RDI)	Standard Release (Common)
25	Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet	1200mg (165% RDI)	Standard Release (Common)
26	Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz	1199mg (165% RDI)	Standard Release (Common)
27	Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet	1180mg (162% RDI)	Standard Release (Common)
28	Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz	1156mg (159% RDI)	Standard Release (Common)
29	Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz	1153mg (158% RDI)	Standard Release (Common)
30	Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet	1129mg (155% RDI)	Standard Release (Common)
31	Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)	1120mg (154% RDI)	Standard Release (Common)
32	Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet	1116mg (153% RDI)	Standard Release (Common)
33	Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet	1113mg (153% RDI)	Standard Release (Common)
34	Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet	1112mg (153% RDI)	Standard Release (Common)
35	Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet	1088mg (149% RDI)	Standard Release (Common)
36	Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained	1086mg (149% RDI)	Standard Release (Common)
37	Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced	1052mg (144% RDI)	Standard Release (Common)
38	Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced	1051mg (144% RDI)	Standard Release (Common)
39	Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link	1051mg (144% RDI)	Standard Release (Common)
40	Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet	1029mg (141% RDI)	Standard Release (Common)
41	Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz	1024mg (141% RDI)	Standard Release (Common)
42	Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet	975mg (134% RDI)	Standard Release (Common)
43	Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet	971mg (133% RDI)	Standard Release (Common)
44	Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked	942mg (129% RDI)	Standard Release (Common)
45	Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced	927mg (127% RDI)	Standard Release (Common)
46	Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet	900mg (124% RDI)	Standard Release (Common)
47	Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet	896mg (123% RDI)	Standard Release (Common)
48	Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced	889mg (122% RDI)	Standard Release (Common)
49	Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin	863mg (119% RDI)	Standard Release (Common)
50	Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams	857mg (118% RDI)	Standard Release (Common)
51	Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin	845mg (116% RDI)	Standard Release (Common)
52	Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin	837mg (115% RDI)	Standard Release (Common)
53	Raw Striped Bass (Fish, bass, striped, raw) 1 fillet	835mg (115% RDI)	Standard Release (Common)
54	Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet	835mg (115% RDI)	Standard Release (Common)
55	Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin	821mg (113% RDI)	Standard Release (Common)
56	Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	808mg (111% RDI)	Standard Release (Common)
57	Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz	803mg (110% RDI)	Standard Release (Common)
58	Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab	799mg (110% RDI)	Standard Release (Common)
59	Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack	796mg (109% RDI)	Standard Release (Common)
60	Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz	785mg (108% RDI)	Standard Release (Common)
61	Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet	782mg (107% RDI)	Standard Release (Common)
62	Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup	774mg (106% RDI)	Standard Release (Common)
63	Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup	749mg (103% RDI)	Standard Release (Common)
64	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	743mg (102% RDI)	Standard Release (Common)
65	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	739mg (101% RDI)	Standard Release (Common)
66	Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup	734mg (101% RDI)	Standard Release (Common)
67	Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg	730mg (100% RDI)	Standard Release (Common)
68	Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty	725mg (100% RDI)	Standard Release (Common)
69	Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin	722mg (99% RDI)	Standard Release (Common)
70	Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup	713mg (98% RDI)	Standard Release (Common)
71	Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet	711mg (98% RDI)	Standard Release (Common)
72	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	711mg (98% RDI)	Standard Release (Common)
73	Subway Tuna Sub (SUBWAY, tuna sub on white bread with lettuce and tomato) 6 inch sub	711mg (98% RDI)	Standard Release (Common)
74	Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz	710mg (97% RDI)	Standard Release (Common)
75	Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet	706mg (97% RDI)	Standard Release (Common)
76	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	704mg (97% RDI)	Standard Release (Common)
77	Cheeseburger; Single Large Patty; Plain (Fast foods, cheeseburger; single, large patty; plain) 1 sandwich	703mg (97% RDI)	Standard Release (Common)
78	Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )	698mg (96% RDI)	Standard Release (Common)
79	Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	698mg (96% 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	698mg (96% RDI)	Standard Release (Common)
81	Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz	695mg (96% RDI)	Standard Release (Common)
82	Raw Tilapia (Fish, tilapia, raw) 1 fillet	688mg (94% RDI)	Standard Release (Common)
83	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	679mg (93% RDI)	Standard Release (Common)
84	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)	677mg (93% RDI)	Standard Release (Common)
85	Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz	670mg (92% RDI)	Standard Release (Common)
86	Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving	670mg (92% RDI)	Standard Release (Common)
87	Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz	667mg (92% RDI)	Standard Release (Common)
88	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	666mg (92% RDI)	Standard Release (Common)
89	Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin	665mg (91% RDI)	Standard Release (Common)
90	Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz	660mg (91% RDI)	Standard Release (Common)
91	Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz	655mg (90% RDI)	Standard Release (Common)
92	Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz	654mg (90% RDI)	Standard Release (Common)
93	KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading 1 breast, with skin	653mg (90% RDI)	Standard Release (Common)
94	Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz	649mg (89% RDI)	Standard Release (Common)
95	Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz	649mg (89% RDI)	Standard Release (Common)
96	Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz	648mg (89% RDI)	Standard Release (Common)
97	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	648mg (89% RDI)	Standard Release (Common)
98	Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz	647mg (89% RDI)	Standard Release (Common)
99	Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz	646mg (89% RDI)	Standard Release (Common)
100	Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )	645mg (89% RDI)	Standard Release (Common)
101	Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz	643mg (88% RDI)	Standard Release (Common)
102	Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz	636mg (87% RDI)	Standard Release (Common)
103	Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz	632mg (87% RDI)	Standard Release (Common)
104	Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz	627mg (86% RDI)	Standard Release (Common)
105	Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz	623mg (86% RDI)	Standard Release (Common)
106	Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz	619mg (85% RDI)	Standard Release (Common)
107	Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	619mg (85% RDI)	Standard Release (Common)
108	Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet	617mg (85% RDI)	Standard Release (Common)
109	Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet	617mg (85% RDI)	Standard Release (Common)
110	Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz	616mg (85% RDI)	Standard Release (Common)
111	Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving	616mg (85% RDI)	Standard Release (Common)
112	Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked	615mg (85% RDI)	Standard Release (Common)
113	Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz	615mg (85% RDI)	Standard Release (Common)
114	Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz	615mg (85% RDI)	Standard Release (Common)
115	Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz	615mg (85% RDI)	Standard Release (Common)
116	Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz	615mg (84% RDI)	Standard Release (Common)
117	Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	615mg (84% RDI)	Standard Release (Common)
118	Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz	613mg (84% RDI)	Standard Release (Common)
119	Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup	610mg (84% RDI)	Standard Release (Common)
120	Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz	605mg (83% RDI)	Standard Release (Common)
121	Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )	595mg (82% RDI)	Standard Release (Common)
122	Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz	594mg (82% RDI)	Standard Release (Common)
123	Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz	594mg (82% RDI)	Standard Release (Common)
124	Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz	593mg (81% RDI)	Standard Release (Common)
125	Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz	592mg (81% RDI)	Standard Release (Common)
126	Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz	592mg (81% RDI)	Standard Release (Common)
127	Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz	589mg (81% RDI)	Standard Release (Common)
128	Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)	587mg (81% RDI)	Standard Release (Common)
129	Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz	587mg (81% RDI)	Standard Release (Common)
130	Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz	585mg (80% RDI)	Standard Release (Common)
131	Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz	582mg (80% RDI)	Standard Release (Common)
132	Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz	575mg (79% RDI)	Standard Release (Common)
133	Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz	573mg (79% RDI)	Standard Release (Common)
134	Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz	573mg (79% RDI)	Standard Release (Common)
135	Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz	573mg (79% RDI)	Standard Release (Common)
136	Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz	572mg (79% RDI)	Standard Release (Common)
137	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	570mg (78% RDI)	Standard Release (Common)
138	Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz	570mg (78% RDI)	Standard Release (Common)
139	Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz	569mg (78% RDI)	Standard Release (Common)
140	Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz	568mg (78% RDI)	Standard Release (Common)
141	Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz	565mg (78% RDI)	Standard Release (Common)
142	Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice	561mg (77% RDI)	Standard Release (Common)
143	Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )	559mg (77% RDI)	Standard Release (Common)
144	Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz	558mg (77% RDI)	Standard Release (Common)
145	Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz	553mg (76% RDI)	Standard Release (Common)
146	Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item	553mg (76% RDI)	Standard Release (Common)
147	Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz	552mg (76% RDI)	Standard Release (Common)
148	Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz	540mg (74% RDI)	Standard Release (Common)
149	Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz	536mg (74% RDI)	Standard Release (Common)
150	Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz	535mg (73% RDI)	Standard Release (Common)
151	Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz	535mg (73% RDI)	Standard Release (Common)
152	Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces	533mg (73% RDI)	Standard Release (Common)
153	Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz	532mg (73% RDI)	Standard Release (Common)
154	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	532mg (73% RDI)	Standard Release (Common)
155	Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece	526mg (72% RDI)	Standard Release (Common)
156	Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce 1 item	526mg (72% RDI)	Standard Release (Common)
157	Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet	524mg (72% RDI)	Standard Release (Common)
158	Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz	521mg (72% RDI)	Standard Release (Common)
159	Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz	518mg (71% RDI)	Standard Release (Common)
160	Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz	518mg (71% RDI)	Standard Release (Common)
161	Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz	515mg (71% RDI)	Standard Release (Common)
162	Raw Anchovies (Fish, anchovy, european, raw) 3 oz	512mg (70% RDI)	Standard Release (Common)
163	Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit	511mg (70% RDI)	Standard Release (Common)
164	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	505mg (69% RDI)	Standard Release (Common)
165	Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )	504mg (69% RDI)	Standard Release (Common)
166	Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet	500mg (69% RDI)	Standard Release (Common)
167	Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz	499mg (69% RDI)	Standard Release (Common)
168	Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet	499mg (68% RDI)	Standard Release (Common)
169	Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz	497mg (68% RDI)	Standard Release (Common)
170	Croissant With Egg Cheese And Sausage (Fast foods, croissant, with egg, cheese, and sausage) 1 sandwich	496mg (68% RDI)	Standard Release (Common)
171	Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz	490mg (67% RDI)	Standard Release (Common)
172	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	490mg (67% RDI)	Standard Release (Common)
173	Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz	490mg (67% RDI)	Standard Release (Common)
174	Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet	488mg (67% RDI)	Standard Release (Common)
175	Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece	488mg (67% RDI)	Standard Release (Common)
176	Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup	487mg (67% RDI)	Standard Release (Common)
177	Raw Whitefish (Fish, whitefish, mixed species, raw) 3 oz	480mg (66% RDI)	Standard Release (Common)
178	Braised Beef Shortribs (Beef, rib, shortribs, separable lean and fat, choice, cooked, braised) 3 oz	478mg (66% RDI)	Standard Release (Common)
179	English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item	474mg (65% RDI)	Standard Release (Common)
180	Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz	472mg (65% RDI)	Standard Release (Common)
181	Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz	471mg (65% RDI)	Standard Release (Common)
182	Biscuit With Ham (Fast foods, biscuit, with ham) 1 biscuit	468mg (64% RDI)	Standard Release (Common)
183	Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet	461mg (63% RDI)	Standard Release (Common)
184	Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	461mg (63% RDI)	Standard Release (Common)
185	Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz	456mg (63% RDI)	Standard Release (Common)
186	Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz	445mg (61% RDI)	Standard Release (Common)
187	Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz	443mg (61% RDI)	Standard Release (Common)
188	Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet	441mg (61% RDI)	Standard Release (Common)
189	Pepperoni (Pepperoni, beef and pork, sliced) 3 oz	434mg (60% RDI)	Standard Release (Common)
190	Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz	433mg (59% RDI)	Standard Release (Common)
191	Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid	432mg (59% RDI)	Standard Release (Common)
192	Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass	431mg (59% RDI)	Standard Release (Common)
193	Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce 1 item	431mg (59% RDI)	Standard Release (Common)
194	Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass	429mg (59% RDI)	Standard Release (Common)
195	Biscuit With Egg Cheese And Bacon (Fast foods, biscuit, with egg, cheese, and bacon) 1 item	428mg (59% RDI)	Standard Release (Common)
196	Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass	425mg (58% RDI)	Standard Release (Common)
197	Biscuit With Egg And Bacon (Fast foods, biscuit, with egg and bacon) 1 biscuit	422mg (58% RDI)	Standard Release (Common)
198	Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz	420mg (58% RDI)	Standard Release (Common)
199	Cooked Alaskan Pollock (Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)) 1 fillet	418mg (57% RDI)	Standard Release (Common)
200	Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)	414mg (57% RDI)	Standard Release (Common)