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 Phenylalanine

200 results
Name
Phenylalanine
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)
2464mg (282% RDI)
Standard Release (Common)
2
Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz
2460mg (281% 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
2297mg (262% RDI)
Standard Release (Common)
4
Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop
2272mg (260% RDI)
Standard Release (Common)
5
Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast
2200mg (251% RDI)
Standard Release (Common)
6
Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop
2190mg (250% RDI)
Standard Release (Common)
7
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
2104mg (240% RDI)
Standard Release (Common)
8
Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz
2096mg (240% 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)
2027mg (232% RDI)
Standard Release (Common)
10
Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz
2023mg (231% RDI)
Standard Release (Common)
11
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
1986mg (227% RDI)
Standard Release (Common)
12
Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet
1959mg (224% RDI)
Standard Release (Common)
13
Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)
1924mg (220% RDI)
Standard Release (Common)
14
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
1855mg (212% RDI)
Standard Release (Common)
15
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
1846mg (211% RDI)
Standard Release (Common)
16
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
1832mg (209% RDI)
Standard Release (Common)
17
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
1816mg (207% RDI)
Standard Release (Common)
18
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
1785mg (204% RDI)
Standard Release (Common)
19
Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz
1748mg (200% RDI)
Standard Release (Common)
20
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
1746mg (200% RDI)
Standard Release (Common)
21
Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz
1743mg (199% RDI)
Standard Release (Common)
22
Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)
1736mg (198% RDI)
Standard Release (Common)
23
Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced
1723mg (197% RDI)
Standard Release (Common)
24
KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading 1 breast, with skin
1721mg (197% RDI)
Standard Release (Common)
25
Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet
1691mg (193% RDI)
Standard Release (Common)
26
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
1688mg (193% 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
1683mg (192% RDI)
Standard Release (Common)
28
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
1639mg (187% RDI)
Standard Release (Common)
29
Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link
1635mg (187% RDI)
Standard Release (Common)
30
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
1613mg (184% RDI)
Standard Release (Common)
31
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
1604mg (183% RDI)
Standard Release (Common)
32
Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced
1585mg (181% RDI)
Standard Release (Common)
33
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
1583mg (181% RDI)
Standard Release (Common)
34
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
1556mg (178% RDI)
Standard Release (Common)
35
Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced
1508mg (172% RDI)
Standard Release (Common)
36
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1495mg (171% RDI)
Standard Release (Common)
37
Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams
1481mg (169% RDI)
Standard Release (Common)
38
Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz
1477mg (169% RDI)
Standard Release (Common)
39
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
1472mg (168% RDI)
Standard Release (Common)
40
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
1468mg (168% RDI)
Standard Release (Common)
41
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
1467mg (168% RDI)
Standard Release (Common)
42
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
1434mg (164% RDI)
Standard Release (Common)
43
Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced
1434mg (164% RDI)
Standard Release (Common)
44
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
1432mg (164% RDI)
Standard Release (Common)
45
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
1401mg (160% RDI)
Standard Release (Common)
46
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
1396mg (160% RDI)
Standard Release (Common)
47
Cheeseburger; Single Large Patty; Plain (Fast foods, cheeseburger; single, large patty; plain) 1 sandwich
1389mg (159% RDI)
Standard Release (Common)
48
Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced
1378mg (157% RDI)
Standard Release (Common)
49
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
1356mg (155% RDI)
Standard Release (Common)
50
Beverages, Protein powder soy based 1 scoop
1331mg (152% RDI)
Standard Release (Common)
51
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
1286mg (147% RDI)
Standard Release (Common)
52
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
1280mg (146% RDI)
Standard Release (Common)
53
Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup
1266mg (145% RDI)
Standard Release (Common)
54
Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked
1243mg (142% RDI)
Standard Release (Common)
55
Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin
1233mg (141% RDI)
Standard Release (Common)
56
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
1221mg (139% RDI)
Standard Release (Common)
57
Subway Tuna Sub (SUBWAY, tuna sub on white bread with lettuce and tomato) 6 inch sub
1221mg (139% RDI)
Standard Release (Common)
58
Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin
1220mg (139% RDI)
Standard Release (Common)
59
Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
1213mg (139% RDI)
Standard Release (Common)
60
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
1211mg (138% RDI)
Standard Release (Common)
61
Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup
1200mg (137% RDI)
Standard Release (Common)
62
Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack
1199mg (137% RDI)
Standard Release (Common)
63
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
1198mg (137% RDI)
Standard Release (Common)
64
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
1188mg (136% RDI)
Standard Release (Common)
65
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
1181mg (135% RDI)
Standard Release (Common)
66
Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin
1170mg (134% RDI)
Standard Release (Common)
67
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
1163mg (133% RDI)
Standard Release (Common)
68
Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin
1147mg (131% RDI)
Standard Release (Common)
69
Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item
1146mg (131% RDI)
Standard Release (Common)
70
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
1127mg (129% RDI)
Standard Release (Common)
71
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
1120mg (128% RDI)
Standard Release (Common)
72
Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice
1119mg (128% RDI)
Standard Release (Common)
73
Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup
1107mg (127% RDI)
Standard Release (Common)
74
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
1100mg (126% RDI)
Standard Release (Common)
75
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
1100mg (126% RDI)
Standard Release (Common)
76
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
1095mg (125% RDI)
Standard Release (Common)
77
Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz
1074mg (123% RDI)
Standard Release (Common)
78
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1061mg (121% RDI)
Standard Release (Common)
79
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
1056mg (121% RDI)
Standard Release (Common)
80
Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
1043mg (119% RDI)
Standard Release (Common)
81
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
1035mg (118% RDI)
Standard Release (Common)
82
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
1034mg (118% RDI)
Standard Release (Common)
83
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
1031mg (118% RDI)
Standard Release (Common)
84
Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )
1030mg (118% RDI)
Standard Release (Common)
85
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
1029mg (118% RDI)
Standard Release (Common)
86
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1026mg (117% RDI)
Standard Release (Common)
87
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1026mg (117% RDI)
Standard Release (Common)
88
Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )
1012mg (116% RDI)
Standard Release (Common)
89
Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin
1008mg (115% RDI)
Standard Release (Common)
90
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
1006mg (115% RDI)
Standard Release (Common)
91
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
1000mg (114% RDI)
Standard Release (Common)
92
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
992mg (113% RDI)
Standard Release (Common)
93
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
989mg (113% RDI)
Standard Release (Common)
94
Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz
986mg (113% RDI)
Standard Release (Common)
95
Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce 1 item
986mg (113% RDI)
Standard Release (Common)
96
Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz
985mg (113% RDI)
Standard Release (Common)
97
Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz
981mg (112% RDI)
Standard Release (Common)
98
Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
981mg (112% RDI)
Standard Release (Common)
99
Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
975mg (111% RDI)
Standard Release (Common)
100
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
972mg (111% RDI)
Standard Release (Common)
101
English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item
970mg (111% RDI)
Standard Release (Common)
102
Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz
969mg (111% RDI)
Standard Release (Common)
103
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
969mg (111% RDI)
Standard Release (Common)
104
Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )
963mg (110% RDI)
Standard Release (Common)
105
Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz
962mg (110% RDI)
Standard Release (Common)
106
Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty
961mg (110% RDI)
Standard Release (Common)
107
Roasted Chicken Drumsticks (Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted) 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
960mg (110% RDI)
Standard Release (Common)
108
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
956mg (109% RDI)
Standard Release (Common)
109
Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz
951mg (109% RDI)
Standard Release (Common)
110
Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit
945mg (108% RDI)
Standard Release (Common)
111
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
944mg (108% RDI)
Standard Release (Common)
112
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
942mg (108% RDI)
Standard Release (Common)
113
Raw Tilapia (Fish, tilapia, raw) 1 fillet
940mg (107% RDI)
Standard Release (Common)
114
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
936mg (107% RDI)
Standard Release (Common)
115
Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz
935mg (107% RDI)
Standard Release (Common)
116
Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz
934mg (107% RDI)
Standard Release (Common)
117
Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
932mg (107% RDI)
Standard Release (Common)
118
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
932mg (107% RDI)
Standard Release (Common)
119
Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin
929mg (106% RDI)
Standard Release (Common)
120
Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked
928mg (106% RDI)
Standard Release (Common)
121
Croissant With Egg Cheese And Sausage (Fast foods, croissant, with egg, cheese, and sausage) 1 sandwich
927mg (106% RDI)
Standard Release (Common)
122
Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz
923mg (105% RDI)
Standard Release (Common)
123
Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
921mg (105% RDI)
Standard Release (Common)
124
Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz
919mg (105% RDI)
Standard Release (Common)
125
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
915mg (105% RDI)
Standard Release (Common)
126
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
909mg (104% RDI)
Standard Release (Common)
127
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
908mg (104% RDI)
Standard Release (Common)
128
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
908mg (104% RDI)
Standard Release (Common)
129
Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz
905mg (103% RDI)
Standard Release (Common)
130
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
904mg (103% RDI)
Standard Release (Common)
131
Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce 1 item
902mg (103% RDI)
Standard Release (Common)
132
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
894mg (102% RDI)
Standard Release (Common)
133
Biscuit With Ham (Fast foods, biscuit, with ham) 1 biscuit
886mg (101% RDI)
Standard Release (Common)
134
Uncooked Buckwheat (Buckwheat) 1 cup
884mg (101% RDI)
Standard Release (Common)
135
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
881mg (101% RDI)
Standard Release (Common)
136
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
881mg (101% RDI)
Standard Release (Common)
137
Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )
878mg (100% RDI)
Standard Release (Common)
138
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
875mg (100% RDI)
Standard Release (Common)
139
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
874mg (100% RDI)
Standard Release (Common)
140
Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz
869mg (99% RDI)
Standard Release (Common)
141
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
868mg (99% RDI)
Standard Release (Common)
142
Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz
868mg (99% RDI)
Standard Release (Common)
143
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
864mg (99% RDI)
Standard Release (Common)
144
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
863mg (99% RDI)
Standard Release (Common)
145
Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz
862mg (99% RDI)
Standard Release (Common)
146
Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz
861mg (98% RDI)
Standard Release (Common)
147
Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz
859mg (98% RDI)
Standard Release (Common)
148
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
859mg (98% RDI)
Standard Release (Common)
149
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
858mg (98% RDI)
Standard Release (Common)
150
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
857mg (98% RDI)
Standard Release (Common)
151
Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz
857mg (98% RDI)
Standard Release (Common)
152
Raw Oat Bran (Oat bran, raw) 1 cup
854mg (98% RDI)
Standard Release (Common)
153
Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz
853mg (97% RDI)
Standard Release (Common)
154
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
849mg (97% RDI)
Standard Release (Common)
155
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
848mg (97% RDI)
Standard Release (Common)
156
Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz
847mg (97% RDI)
Standard Release (Common)
157
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 (97% RDI)
Standard Release (Common)
158
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
844mg (96% RDI)
Standard Release (Common)
159
Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz
843mg (96% RDI)
Standard Release (Common)
160
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
840mg (96% RDI)
Standard Release (Common)
161
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
835mg (95% RDI)
Standard Release (Common)
162
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
834mg (95% RDI)
Standard Release (Common)
163
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
830mg (95% RDI)
Standard Release (Common)
164
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
827mg (95% RDI)
Standard Release (Common)
165
Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz
826mg (94% RDI)
Standard Release (Common)
166
Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving
826mg (94% RDI)
Standard Release (Common)
167
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
824mg (94% RDI)
Standard Release (Common)
168
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
818mg (93% RDI)
Standard Release (Common)
169
Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece
816mg (93% RDI)
Standard Release (Common)
170
granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup
815mg (93% RDI)
Standard Release (Common)
171
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
814mg (93% RDI)
Standard Release (Common)
172
Biscuit With Egg Cheese And Bacon (Fast foods, biscuit, with egg, cheese, and bacon) 1 item
813mg (93% RDI)
Standard Release (Common)
173
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
813mg (93% RDI)
Standard Release (Common)
174
Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz
813mg (93% RDI)
Standard Release (Common)
175
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
812mg (93% RDI)
Standard Release (Common)
176
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
812mg (93% RDI)
Standard Release (Common)
177
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
812mg (93% RDI)
Standard Release (Common)
178
Biscuit With Egg And Bacon (Fast foods, biscuit, with egg and bacon) 1 biscuit
810mg (93% RDI)
Standard Release (Common)
179
Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz
808mg (92% RDI)
Standard Release (Common)
180
Dry Pork Salami (Salami, dry or hard, pork) 3oz
799mg (91% RDI)
Standard Release (Common)
181
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
798mg (91% RDI)
Standard Release (Common)
182
Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz
798mg (91% RDI)
Standard Release (Common)
183
Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz
796mg (91% RDI)
Standard Release (Common)
184
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
795mg (91% RDI)
Standard Release (Common)
185
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
792mg (91% RDI)
Standard Release (Common)
186
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
792mg (91% RDI)
Standard Release (Common)
187
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
791mg (90% RDI)
Standard Release (Common)
188
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
786mg (90% RDI)
Standard Release (Common)
189
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
784mg (90% RDI)
Standard Release (Common)
190
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
784mg (90% RDI)
Standard Release (Common)
191
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
780mg (89% RDI)
Standard Release (Common)
192
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
779mg (89% RDI)
Standard Release (Common)
193
Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)
778mg (89% RDI)
Standard Release (Common)
194
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
778mg (89% RDI)
Standard Release (Common)
195
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
774mg (88% RDI)
Standard Release (Common)
196
Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz
772mg (88% RDI)
Standard Release (Common)
197
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
771mg (88% RDI)
Standard Release (Common)
198
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
771mg (88% RDI)
Standard Release (Common)
199
Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz
768mg (88% RDI)
Standard Release (Common)
200
Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz
768mg (88% RDI)
Standard Release (Common)