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 Selenium

200 results

	Name	Selenium	Data source
1	Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)	544.4mcg (990% DV)	Standard Release (Common)
2	Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet	183.9mcg (334% DV)	Standard Release (Common)
3	Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz	130.9mcg (238% DV)	Standard Release (Common)
4	Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz	98.7mcg (179% DV)	Standard Release (Common)
5	Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid	97.4mcg (177% DV)	Standard Release (Common)
6	Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet	94.5mcg (172% DV)	Standard Release (Common)
7	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	92.9mcg (169% DV)	Standard Release (Common)
8	Subway Tuna Sub (SUBWAY, tuna sub on white bread with lettuce and tomato) 6 inch sub	92.9mcg (169% DV)	Standard Release (Common)
9	Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet	92.5mcg (168% DV)	Standard Release (Common)
10	Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet	87.7mcg (159% DV)	Standard Release (Common)
11	Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop	86.1mcg (157% DV)	Standard Release (Common)
12	Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet	83.3mcg (151% DV)	Standard Release (Common)
13	Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz	81.1mcg (147% DV)	Standard Release (Common)
14	Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop	80.6mcg (147% DV)	Standard Release (Common)
15	Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet	79.6mcg (145% DV)	Standard Release (Common)
16	Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet	79.6mcg (145% DV)	Standard Release (Common)
17	Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet	78.5mcg (143% DV)	Standard Release (Common)
18	Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained	78.5mcg (143% DV)	Standard Release (Common)
19	Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet	77.3mcg (140% DV)	Standard Release (Common)
20	Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz	76.2mcg (138% DV)	Standard Release (Common)
21	Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz	76.2mcg (138% DV)	Standard Release (Common)
22	Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz	76.2mcg (138% DV)	Standard Release (Common)
23	Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz	76.2mcg (138% DV)	Standard Release (Common)
24	Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise 1 item	75.2mcg (137% DV)	Standard Release (Common)
25	Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz	75.1mcg (136% DV)	Standard Release (Common)
26	Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet	74.4mcg (135% DV)	Standard Release (Common)
27	Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet	70.4mcg (128% DV)	Standard Release (Common)
28	Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato 12 inch sub	69.4mcg (126% DV)	Standard Release (Common)
29	Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link	69.2mcg (126% DV)	Standard Release (Common)
30	Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet	68.3mcg (124% DV)	Standard Release (Common)
31	Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet	67.7mcg (123% DV)	Standard Release (Common)
32	Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet	67.4mcg (123% DV)	Standard Release (Common)
33	Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced	67.4mcg (122% DV)	Standard Release (Common)
34	Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet	66.9mcg (122% DV)	Standard Release (Common)
35	Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise 1 sandwich	66.5mcg (121% DV)	Standard Release (Common)
36	Cereals, whole wheat hot natural cereal, dry 1 cup	66.5mcg (121% DV)	Standard Release (Common)
37	Roasted Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, cooked, roasted) 1 leg, with skin (sum of drumstick+thigh+back)	66.3mcg (121% DV)	Standard Release (Common)
38	Cooked Eastern Oysters (Farmed) (Mollusks, oyster, eastern, farmed, cooked, dry heat) 3 oz	65.9mcg (120% DV)	Standard Release (Common)
39	Fish Sandwich With Tartar Sauce And Cheese (Fast foods, fish sandwich, with tartar sauce and cheese) 1 sandwich	64.9mcg (118% DV)	Standard Release (Common)
40	Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet	64.6mcg (117% DV)	Standard Release (Common)
41	Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz	64.3mcg (117% DV)	Standard Release (Common)
42	Bagel With Breakfast Steak Egg Cheese And Condiments (Fast foods, bagel, with breakfast steak, egg, cheese, and condiments) 1 item	63.8mcg (116% DV)	Standard Release (Common)
43	Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz	62.1mcg (113% DV)	Standard Release (Common)
44	Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak	61.2mcg (111% DV)	Standard Release (Common)
45	Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced	61.2mcg (111% DV)	Standard Release (Common)
46	Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup	60.8mcg (111% DV)	Standard Release (Common)
47	Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab	60.5mcg (110% DV)	Standard Release (Common)
48	Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet	60.4mcg (110% DV)	Standard Release (Common)
49	Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz	60.2mcg (109% DV)	Standard Release (Common)
50	Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz	58.2mcg (106% DV)	Standard Release (Common)
51	Raw Striped Bass (Fish, bass, striped, raw) 1 fillet	58mcg (106% DV)	Standard Release (Common)
52	Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet	58mcg (106% DV)	Standard Release (Common)
53	Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup	57.9mcg (105% DV)	Standard Release (Common)
54	Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce 1 item	56.7mcg (103% DV)	Standard Release (Common)
55	Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz	55.8mcg (102% DV)	Standard Release (Common)
56	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)	55.7mcg (101% DV)	Standard Release (Common)
57	Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup	54.9mcg (100% DV)	Standard Release (Common)
58	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	54.7mcg (99% DV)	Standard Release (Common)
59	Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz	54.4mcg (99% DV)	Standard Release (Common)
60	Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast	54.2mcg (99% DV)	Standard Release (Common)
61	Raw Eastern Oysters (Mollusks, oyster, eastern, farmed, raw) 3 oz	54.1mcg (98% DV)	Standard Release (Common)
62	Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg	53.6mcg (97% DV)	Standard Release (Common)
63	Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz	53.4mcg (97% DV)	Standard Release (Common)
64	Bagel With Egg Sausage Patty Cheese And Condiments (Fast foods, bagel, with egg, sausage patty, cheese, and condiments) 1 item	52.1mcg (95% DV)	Standard Release (Common)
65	Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce 1 item	51.9mcg (94% DV)	Standard Release (Common)
66	Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz	51.3mcg (93% DV)	Standard Release (Common)
67	Baked Conch (Mollusks, conch, baked or broiled) 1 cup, sliced	51.2mcg (93% DV)	Standard Release (Common)
68	Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz	51.1mcg (93% DV)	Standard Release (Common)
69	Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces	50.6mcg (92% DV)	Standard Release (Common)
70	Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz	50.3mcg (91% DV)	Standard Release (Common)
71	Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup	50.3mcg (91% DV)	Standard Release (Common)
72	Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)	50.1mcg (91% DV)	Standard Release (Common)
73	Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet	49.4mcg (90% DV)	Standard Release (Common)
74	Fast foods, cheeseburger; single, large patty; with condiments 1 item	49.2mcg (89% DV)	Standard Release (Common)
75	UNCLE SAM CEREAL (Cereals ready-to-eat, UNCLE SAM CEREAL) 3/4 cup (1 nlea serving)	48.6mcg (88% DV)	Standard Release (Common)
76	Raw Tilapia (Fish, tilapia, raw) 1 fillet	48.5mcg (88% DV)	Standard Release (Common)
77	English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item	48.2mcg (88% DV)	Standard Release (Common)
78	Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack	47.6mcg (87% DV)	Standard Release (Common)
79	Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet	47.6mcg (86% DV)	Standard Release (Common)
80	Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet	47.3mcg (86% DV)	Standard Release (Common)
81	Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz	47.1mcg (86% DV)	Standard Release (Common)
82	Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet	46.7mcg (85% DV)	Standard Release (Common)
83	KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading 1 breast, with skin	46.4mcg (84% DV)	Standard Release (Common)
84	Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item	45mcg (82% DV)	Standard Release (Common)
85	Cooked Abalone (Mollusks, abalone, mixed species, cooked, fried) 3 oz	44mcg (80% DV)	Standard Release (Common)
86	Fried Calamari (Mollusks, squid, mixed species, cooked, fried) 3 oz	44mcg (80% DV)	Standard Release (Common)
87	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	43.8mcg (80% DV)	Standard Release (Common)
88	Fast foods, griddle cake sandwich, egg, cheese, and bacon 1 item 6.1 oz	43.3mcg (79% DV)	Standard Release (Common)
89	Couscous, cooked 1 cup, cooked	43.2mcg (79% DV)	Standard Release (Common)
90	Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz	42.9mcg (78% DV)	Standard Release (Common)
91	Raw Oat Bran (Oat bran, raw) 1 cup	42.5mcg (77% DV)	Standard Release (Common)
92	Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed	42.5mcg (77% DV)	Standard Release (Common)
93	Fast foods, hamburger, large, single patty, with condiments 1 item	42.4mcg (77% DV)	Standard Release (Common)
94	Croissant With Egg Cheese And Sausage (Fast foods, croissant, with egg, cheese, and sausage) 1 sandwich	42.4mcg (77% DV)	Standard Release (Common)
95	Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz	42.1mcg (77% DV)	Standard Release (Common)
96	Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet	41.4mcg (75% DV)	Standard Release (Common)
97	Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet	41.2mcg (75% DV)	Standard Release (Common)
98	Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz	41mcg (74% DV)	Standard Release (Common)
99	Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz	40.5mcg (74% DV)	Standard Release (Common)
100	Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz	39.8mcg (72% DV)	Standard Release (Common)
101	Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz	39.8mcg (72% DV)	Standard Release (Common)
102	Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz	39.8mcg (72% DV)	Standard Release (Common)
103	Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz	39.8mcg (72% DV)	Standard Release (Common)
104	Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz	39.8mcg (72% DV)	Standard Release (Common)
105	Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz	39.8mcg (72% DV)	Standard Release (Common)
106	Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz	39.8mcg (72% DV)	Standard Release (Common)
107	French Bread (Bread, french or vienna (includes sourdough)) 1 slice	39.8mcg (72% DV)	Standard Release (Common)
108	Fish Sandwich With Tartar Sauce (Fast foods, fish sandwich, with tartar sauce) 1 sandwich	39.6mcg (72% DV)	Standard Release (Common)
109	Fast foods, crispy chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise 1 sandwich	39.6mcg (72% DV)	Standard Release (Common)
110	Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )	39.2mcg (71% DV)	Standard Release (Common)
111	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	39mcg (71% DV)	Standard Release (Common)
112	Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced	38.6mcg (70% DV)	Standard Release (Common)
113	Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz	38.5mcg (70% DV)	Standard Release (Common)
114	Raw Pacific Oysters (Mollusks, oyster, Pacific, raw) 1 medium	38.5mcg (70% DV)	Standard Release (Common)
115	Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup	38.2mcg (70% DV)	Standard Release (Common)
116	English Muffin With Egg Cheese And Canadian Bacon (Fast foods, english muffin, with egg, cheese, and canadian bacon) 1 sandwich	38.2mcg (69% DV)	Standard Release (Common)
117	Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz	37.7mcg (69% DV)	Standard Release (Common)
118	Fast foods, quesadilla, with chicken 1 each quesadilla	37.4mcg (68% DV)	Standard Release (Common)
119	Chicken Fillet Sandwich Plain With Pickles (Fast foods, chicken fillet sandwich, plain with pickles) 1 sandwich	37.2mcg (68% DV)	Standard Release (Common)
120	Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz	36.6mcg (66% DV)	Standard Release (Common)
121	Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin	36.5mcg (66% DV)	Standard Release (Common)
122	Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)	36.5mcg (66% DV)	Standard Release (Common)
123	Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced	36.1mcg (66% DV)	Standard Release (Common)
124	Cooked Shiitake Mushrooms (Mushrooms, shiitake, cooked, without salt) 1 cup pieces	36mcg (65% DV)	Standard Release (Common)
125	Cheeseburger; Single Large Patty; Plain (Fast foods, cheeseburger; single, large patty; plain) 1 sandwich	35.7mcg (65% DV)	Standard Release (Common)
126	Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise 1 sandwich	35.5mcg (65% DV)	Standard Release (Common)
127	Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato 6 inch sub	35.2mcg (64% DV)	Standard Release (Common)
128	Fast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce 6 inch sub	35.1mcg (64% DV)	Standard Release (Common)
129	Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )	35mcg (64% DV)	Standard Release (Common)
130	Beverages, Whey protein powder isolate 3 scoop	35mcg (64% DV)	Standard Release (Common)
131	Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit	34.9mcg (64% DV)	Standard Release (Common)
132	Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup	34.9mcg (63% DV)	Standard Release (Common)
133	Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin	34.7mcg (63% DV)	Standard Release (Common)
134	Fast foods, submarine sandwich, bacon, lettuce, and tomato on white bread 6 inch sub	34.3mcg (62% DV)	Standard Release (Common)
135	Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin	34.1mcg (62% DV)	Standard Release (Common)
136	Croissant With Egg Cheese And Bacon (Fast foods, croissant, with egg, cheese, and bacon) 1 item	34mcg (62% DV)	Standard Release (Common)
137	Fast foods, griddle cake sandwich, egg, cheese, and sausage 1 item	34mcg (62% DV)	Standard Release (Common)
138	Biscuit With Egg Cheese And Bacon (Fast foods, biscuit, with egg, cheese, and bacon) 1 item	33.8mcg (61% DV)	Standard Release (Common)
139	Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked	33.7mcg (61% DV)	Standard Release (Common)
140	Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz	33.7mcg (61% DV)	Standard Release (Common)
141	Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz	33.6mcg (61% DV)	Standard Release (Common)
142	Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato 6 inch sub	33.3mcg (60% DV)	Standard Release (Common)
143	Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed	32.7mcg (60% DV)	Standard Release (Common)
144	Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz	32.5mcg (59% DV)	Standard Release (Common)
145	Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz	32.4mcg (59% DV)	Standard Release (Common)
146	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	32.3mcg (59% DV)	Standard Release (Common)
147	Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )	32.2mcg (59% DV)	Standard Release (Common)
148	Fast foods, submarine sandwich, ham on white bread with lettuce and tomato 6 inch sub	31.8mcg (58% DV)	Standard Release (Common)
149	Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz	31.8mcg (58% DV)	Standard Release (Common)
150	Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz	31.5mcg (57% DV)	Standard Release (Common)
151	Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin	31.4mcg (57% DV)	Standard Release (Common)
152	Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced	31.4mcg (57% DV)	Standard Release (Common)
153	Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato 6 inch sub	31.3mcg (57% DV)	Standard Release (Common)
154	Crayfish (Crustaceans, crayfish, mixed species, wild, cooked, moist heat) 3 oz	31.2mcg (57% DV)	Standard Release (Common)
155	Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz	31mcg (56% DV)	Standard Release (Common)
156	Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz	31mcg (56% DV)	Standard Release (Common)
157	Raw Anchovies (Fish, anchovy, european, raw) 3 oz	31mcg (56% DV)	Standard Release (Common)
158	Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz	31mcg (56% DV)	Standard Release (Common)
159	Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz	31mcg (56% DV)	Standard Release (Common)
160	granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup	31mcg (56% DV)	Standard Release (Common)
161	Cereals, whole wheat hot natural cereal, cooked with water, without salt 1 cup	31mcg (56% DV)	Standard Release (Common)
162	Cereals, whole wheat hot natural cereal, cooked with water, with salt 1 cup	31mcg (56% DV)	Standard Release (Common)
163	Biscuit With Egg And Bacon (Fast foods, biscuit, with egg and bacon) 1 biscuit	30.9mcg (56% DV)	Standard Release (Common)
164	Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz	30.9mcg (56% DV)	Standard Release (Common)
165	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt 1 cup	30.7mcg (56% DV)	Standard Release (Common)
166	Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz	30.2mcg (55% DV)	Standard Release (Common)
167	Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz	30.1mcg (55% DV)	Standard Release (Common)
168	Burrito With Beans And Beef (Fast foods, burrito, with beans and beef) 1 item	29.9mcg (54% DV)	Standard Release (Common)
169	Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz	29.8mcg (54% DV)	Standard Release (Common)
170	Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet	29.6mcg (54% DV)	Standard Release (Common)
171	Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet	29.5mcg (54% DV)	Standard Release (Common)
172	Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz	29.4mcg (53% DV)	Standard Release (Common)
173	Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz	29.4mcg (53% DV)	Standard Release (Common)
174	Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz	29.4mcg (53% DV)	Standard Release (Common)
175	Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz	29.2mcg (53% DV)	Standard Release (Common)
176	Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz	29.1mcg (53% DV)	Standard Release (Common)
177	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	29.1mcg (53% DV)	Standard Release (Common)
178	Fast foods, submarine sandwich, meatball marinara on white bread 6 inch sub	28.8mcg (52% DV)	Standard Release (Common)
179	Cheeseburger; Single Regular Patty With Condiments (Fast foods, cheeseburger; single, regular patty, with condiments) 1 item	28.8mcg (52% DV)	Standard Release (Common)
180	Fast foods, breakfast burrito, with egg, cheese, and sausage 1 burrito	28.8mcg (52% DV)	Standard Release (Common)
181	MALT-O-MEAL, Frosted Mini SPOONERS (Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS) 1 cup (1 nlea serving)	28.6mcg (52% DV)	Standard Release (Common)
182	Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin	28.3mcg (52% DV)	Standard Release (Common)
183	Fast foods, grilled chicken in tortilla, with lettuce, cheese, and ranch sauce 1 item	28.3mcg (51% DV)	Standard Release (Common)
184	Cereals, WHEATENA, dry 1/3 cup (1 nlea serving)	28.3mcg (51% DV)	Standard Release (Common)
185	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)	28.2mcg (51% DV)	Standard Release (Common)
186	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	28.1mcg (51% DV)	Standard Release (Common)
187	Fast foods, cheeseburger; double, regular patty; with condiments 1 sandwich	27.7mcg (50% DV)	Standard Release (Common)
188	Cheeseburger Double Regular Patty And Bun With Condiments (Fast foods, cheeseburger, double, regular patty and bun, with condiments) 1 sandwich	27.7mcg (50% DV)	Standard Release (Common)
189	Croissant With Egg Cheese And Ham (Fast foods, croissant, with egg, cheese, and ham) 1 item	27.7mcg (50% DV)	Standard Release (Common)
190	Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup	27.7mcg (50% DV)	Standard Release (Common)
191	Biscuit With Ham (Fast foods, biscuit, with ham) 1 biscuit	27.7mcg (50% DV)	Standard Release (Common)
192	Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup	27.7mcg (50% DV)	Standard Release (Common)
193	Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet	27.5mcg (50% DV)	Standard Release (Common)
194	Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz	27.4mcg (50% DV)	Standard Release (Common)
195	English Muffin With Cheese And Sausage (Fast foods, english muffin, with cheese and sausage) 1 item	27.3mcg (50% DV)	Standard Release (Common)
196	Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup	27.3mcg (50% DV)	Standard Release (Common)
197	Plain Roast Beef Sandwich (Fast foods, roast beef sandwich, plain) 1 sandwich	27.1mcg (49% DV)	Standard Release (Common)
198	Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz	27.1mcg (49% DV)	Standard Release (Common)
199	Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin	27mcg (49% DV)	Standard Release (Common)
200	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	26.9mcg (49% DV)	Standard Release (Common)