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 Tryptophan

200 results

	Name	Tryptophan	Data source
1	Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz	706mg (252% RDI)	Standard Release (Common)
2	Roasted Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, cooked, roasted) 1 leg, with skin (sum of drumstick+thigh+back)	697mg (249% RDI)	Standard Release (Common)
3	Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast	687mg (245% 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	651mg (232% RDI)	Standard Release (Common)
5	Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz	639mg (228% RDI)	Standard Release (Common)
6	Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak	636mg (227% RDI)	Standard Release (Common)
7	Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop	627mg (224% RDI)	Standard Release (Common)
8	Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz	612mg (219% RDI)	Standard Release (Common)
9	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	592mg (212% RDI)	Standard Release (Common)
10	Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)	576mg (206% RDI)	Standard Release (Common)
11	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)	575mg (205% RDI)	Standard Release (Common)
12	Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet	570mg (203% RDI)	Standard Release (Common)
13	Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet	570mg (203% RDI)	Standard Release (Common)
14	Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet	562mg (201% RDI)	Standard Release (Common)
15	Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz	554mg (198% RDI)	Standard Release (Common)
16	Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)	545mg (195% RDI)	Standard Release (Common)
17	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	539mg (192% RDI)	Standard Release (Common)
18	Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet	532mg (190% RDI)	Standard Release (Common)
19	Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz	525mg (188% RDI)	Standard Release (Common)
20	Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet	520mg (186% RDI)	Standard Release (Common)
21	Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced	507mg (181% RDI)	Standard Release (Common)
22	Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced	505mg (180% RDI)	Standard Release (Common)
23	Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet	500mg (179% RDI)	Standard Release (Common)
24	Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz	488mg (174% RDI)	Standard Release (Common)
25	Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet	485mg (173% RDI)	Standard Release (Common)
26	Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet	485mg (173% RDI)	Standard Release (Common)
27	Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet	471mg (168% RDI)	Standard Release (Common)
28	Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet	466mg (166% RDI)	Standard Release (Common)
29	Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet	462mg (165% RDI)	Standard Release (Common)
30	Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet	461mg (165% RDI)	Standard Release (Common)
31	Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced	458mg (164% RDI)	Standard Release (Common)
32	Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link	455mg (163% RDI)	Standard Release (Common)
33	Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet	454mg (162% RDI)	Standard Release (Common)
34	Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet	451mg (161% RDI)	Standard Release (Common)
35	Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet	447mg (160% RDI)	Standard Release (Common)
36	Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced	444mg (159% RDI)	Standard Release (Common)
37	Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced	437mg (156% RDI)	Standard Release (Common)
38	Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet	423mg (151% RDI)	Standard Release (Common)
39	Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet	422mg (151% RDI)	Standard Release (Common)
40	Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet	421mg (150% RDI)	Standard Release (Common)
41	Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup	416mg (149% RDI)	Standard Release (Common)
42	Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained	411mg (147% RDI)	Standard Release (Common)
43	Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet	411mg (147% RDI)	Standard Release (Common)
44	Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab	394mg (141% RDI)	Standard Release (Common)
45	Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet	390mg (139% RDI)	Standard Release (Common)
46	Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack	380mg (136% RDI)	Standard Release (Common)
47	Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams	372mg (133% RDI)	Standard Release (Common)
48	Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet	369mg (132% RDI)	Standard Release (Common)
49	Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet	368mg (131% RDI)	Standard Release (Common)
50	Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup	365mg (130% RDI)	Standard Release (Common)
51	Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg	360mg (129% RDI)	Standard Release (Common)
52	Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked	356mg (127% RDI)	Standard Release (Common)
53	Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup	351mg (126% RDI)	Standard Release (Common)
54	KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading 1 breast, with skin	343mg (123% RDI)	Standard Release (Common)
55	Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	342mg (122% RDI)	Standard Release (Common)
56	Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet	341mg (122% RDI)	Standard Release (Common)
57	Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet	338mg (121% RDI)	Standard Release (Common)
58	Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup	333mg (119% RDI)	Standard Release (Common)
59	Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin	333mg (119% RDI)	Standard Release (Common)
60	Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin	331mg (118% RDI)	Standard Release (Common)
61	Uncooked Buckwheat (Buckwheat) 1 cup	326mg (117% RDI)	Standard Release (Common)
62	Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup	326mg (117% RDI)	Standard Release (Common)
63	Beverages, Protein powder soy based 1 scoop	325mg (116% RDI)	Standard Release (Common)
64	Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin	324mg (116% RDI)	Standard Release (Common)
65	Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz	323mg (115% RDI)	Standard Release (Common)
66	Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin	322mg (115% RDI)	Standard Release (Common)
67	Raw Striped Bass (Fish, bass, striped, raw) 1 fillet	316mg (113% RDI)	Standard Release (Common)
68	Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet	316mg (113% RDI)	Standard Release (Common)
69	Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz	316mg (113% RDI)	Standard Release (Common)
70	Raw Oat Bran (Oat bran, raw) 1 cup	315mg (112% RDI)	Standard Release (Common)
71	Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz	314mg (112% RDI)	Standard Release (Common)
72	Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz	313mg (112% RDI)	Standard Release (Common)
73	Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz	309mg (111% RDI)	Standard Release (Common)
74	Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz	309mg (110% RDI)	Standard Release (Common)
75	Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup	305mg (109% RDI)	Standard Release (Common)
76	Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup	298mg (106% RDI)	Standard Release (Common)
77	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	298mg (106% RDI)	Standard Release (Common)
78	Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz	297mg (106% RDI)	Standard Release (Common)
79	Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet	296mg (106% RDI)	Standard Release (Common)
80	Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked	295mg (105% 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	293mg (105% RDI)	Standard Release (Common)
82	Cheeseburger; Single Large Patty; Plain (Fast foods, cheeseburger; single, large patty; plain) 1 sandwich	289mg (103% RDI)	Standard Release (Common)
83	Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz	288mg (103% RDI)	Standard Release (Common)
84	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	288mg (103% RDI)	Standard Release (Common)
85	Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz	287mg (103% RDI)	Standard Release (Common)
86	Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin	285mg (102% RDI)	Standard Release (Common)
87	Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz	284mg (101% 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	281mg (100% RDI)	Standard Release (Common)
89	Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	281mg (100% RDI)	Standard Release (Common)
90	Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty	281mg (100% RDI)	Standard Release (Common)
91	Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz	281mg (100% RDI)	Standard Release (Common)
92	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	280mg (100% RDI)	Standard Release (Common)
93	Subway Tuna Sub (SUBWAY, tuna sub on white bread with lettuce and tomato) 6 inch sub	280mg (100% RDI)	Standard Release (Common)
94	Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	280mg (100% RDI)	Standard Release (Common)
95	Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz	276mg (99% RDI)	Standard Release (Common)
96	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	276mg (99% RDI)	Standard Release (Common)
97	Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	275mg (98% RDI)	Standard Release (Common)
98	Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz	273mg (97% RDI)	Standard Release (Common)
99	Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving	273mg (97% RDI)	Standard Release (Common)
100	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	272mg (97% RDI)	Standard Release (Common)
101	Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice	271mg (97% RDI)	Standard Release (Common)
102	Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup	270mg (96% RDI)	Standard Release (Common)
103	English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item	269mg (96% RDI)	Standard Release (Common)
104	Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz	269mg (96% RDI)	Standard Release (Common)
105	Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz	269mg (96% RDI)	Standard Release (Common)
106	Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet	268mg (96% RDI)	Standard Release (Common)
107	Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces	267mg (95% RDI)	Standard Release (Common)
108	Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz	264mg (94% RDI)	Standard Release (Common)
109	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)	264mg (94% RDI)	Standard Release (Common)
110	Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz	264mg (94% RDI)	Standard Release (Common)
111	Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin	262mg (94% RDI)	Standard Release (Common)
112	Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz	262mg (94% RDI)	Standard Release (Common)
113	Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit	258mg (92% RDI)	Standard Release (Common)
114	Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece	255mg (91% RDI)	Standard Release (Common)
115	Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz	252mg (90% RDI)	Standard Release (Common)
116	Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz	252mg (90% RDI)	Standard Release (Common)
117	Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz	252mg (90% RDI)	Standard Release (Common)
118	Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz	251mg (90% RDI)	Standard Release (Common)
119	Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving	251mg (90% RDI)	Standard Release (Common)
120	Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz	251mg (90% RDI)	Standard Release (Common)
121	Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet	250mg (89% RDI)	Standard Release (Common)
122	Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz	247mg (88% RDI)	Standard Release (Common)
123	Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz	247mg (88% RDI)	Standard Release (Common)
124	Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item	247mg (88% RDI)	Standard Release (Common)
125	Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz	246mg (88% RDI)	Standard Release (Common)
126	Raw Tilapia (Fish, tilapia, raw) 1 fillet	244mg (87% RDI)	Standard Release (Common)
127	Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz	243mg (87% RDI)	Standard Release (Common)
128	Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce 1 item	241mg (86% RDI)	Standard Release (Common)
129	Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz	241mg (86% RDI)	Standard Release (Common)
130	Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz	241mg (86% RDI)	Standard Release (Common)
131	Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz	241mg (86% RDI)	Standard Release (Common)
132	Biscuit With Ham (Fast foods, biscuit, with ham) 1 biscuit	238mg (85% RDI)	Standard Release (Common)
133	Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup	238mg (85% RDI)	Standard Release (Common)
134	Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz	237mg (85% RDI)	Standard Release (Common)
135	Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece	236mg (84% RDI)	Standard Release (Common)
136	Biscuit With Egg Cheese And Bacon (Fast foods, biscuit, with egg, cheese, and bacon) 1 item	236mg (84% RDI)	Standard Release (Common)
137	Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup	236mg (84% RDI)	Standard Release (Common)
138	Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz	234mg (83% RDI)	Standard Release (Common)
139	Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet	233mg (83% RDI)	Standard Release (Common)
140	Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet	233mg (83% RDI)	Standard Release (Common)
141	Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz	233mg (83% RDI)	Standard Release (Common)
142	Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz	233mg (83% RDI)	Standard Release (Common)
143	Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz	228mg (81% RDI)	Standard Release (Common)
144	Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)	227mg (81% RDI)	Standard Release (Common)
145	Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz	227mg (81% RDI)	Standard Release (Common)
146	granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup	227mg (81% RDI)	Standard Release (Common)
147	Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )	226mg (81% RDI)	Standard Release (Common)
148	Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz	226mg (81% RDI)	Standard Release (Common)
149	Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce 1 item	226mg (81% RDI)	Standard Release (Common)
150	Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz	225mg (80% RDI)	Standard Release (Common)
151	Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz	225mg (80% RDI)	Standard Release (Common)
152	High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass	224mg (80% RDI)	Standard Release (Common)
153	Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )	223mg (80% RDI)	Standard Release (Common)
154	Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz	222mg (79% RDI)	Standard Release (Common)
155	Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz	221mg (79% RDI)	Standard Release (Common)
156	Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz	220mg (79% RDI)	Standard Release (Common)
157	Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz	219mg (78% RDI)	Standard Release (Common)
158	Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz	217mg (77% RDI)	Standard Release (Common)
159	Biscuit With Egg And Bacon (Fast foods, biscuit, with egg and bacon) 1 biscuit	216mg (77% RDI)	Standard Release (Common)
160	Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz	216mg (77% RDI)	Standard Release (Common)
161	Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz	215mg (77% RDI)	Standard Release (Common)
162	Dry Pork Salami (Salami, dry or hard, pork) 3oz	215mg (77% RDI)	Standard Release (Common)
163	Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid	215mg (77% RDI)	Standard Release (Common)
164	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	214mg (77% RDI)	Standard Release (Common)
165	Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz	214mg (76% RDI)	Standard Release (Common)
166	Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz	212mg (76% RDI)	Standard Release (Common)
167	Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz	211mg (75% RDI)	Standard Release (Common)
168	Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz	211mg (75% RDI)	Standard Release (Common)
169	Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass	211mg (75% RDI)	Standard Release (Common)
170	Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	210mg (75% RDI)	Standard Release (Common)
171	Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass	210mg (75% RDI)	Standard Release (Common)
172	Beverages, Malted drink mix, natural, powder, prepared with whole milk 1 cup (8 fl oz)	209mg (75% RDI)	Standard Release (Common)
173	Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz	209mg (75% RDI)	Standard Release (Common)
174	Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet	208mg (74% RDI)	Standard Release (Common)
175	Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup	208mg (74% RDI)	Standard Release (Common)
176	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	208mg (74% RDI)	Standard Release (Common)
177	Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz	207mg (74% RDI)	Standard Release (Common)
178	Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup	206mg (74% RDI)	Standard Release (Common)
179	Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass	205mg (73% RDI)	Standard Release (Common)
180	Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz	205mg (73% RDI)	Standard Release (Common)
181	Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup	205mg (73% RDI)	Standard Release (Common)
182	Egg Scrambled (Fast foods, egg, scrambled) 2 eggs	204mg (73% RDI)	Standard Release (Common)
183	Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz	202mg (72% RDI)	Standard Release (Common)
184	Crayfish (Crustaceans, crayfish, mixed species, wild, cooked, moist heat) 3 oz	199mg (71% RDI)	Standard Release (Common)
185	Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup	198mg (71% RDI)	Standard Release (Common)
186	Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet	198mg (71% RDI)	Standard Release (Common)
187	Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz	197mg (70% RDI)	Standard Release (Common)
188	Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup	196mg (70% RDI)	Standard Release (Common)
189	Beverages, Malted drink mix, chocolate, powder, prepared with whole milk 1 cup (8 fl oz)	196mg (70% RDI)	Standard Release (Common)
190	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	196mg (70% RDI)	Standard Release (Common)
191	Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz	196mg (70% RDI)	Standard Release (Common)
192	Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz	196mg (70% RDI)	Standard Release (Common)
193	Pepperoni (Pepperoni, beef and pork, sliced) 3 oz	196mg (70% RDI)	Standard Release (Common)
194	Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup	195mg (70% RDI)	Standard Release (Common)
195	Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass	195mg (70% RDI)	Standard Release (Common)
196	Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz	195mg (70% RDI)	Standard Release (Common)
197	Raw Anchovies (Fish, anchovy, european, raw) 3 oz	194mg (69% RDI)	Standard Release (Common)
198	Beverages, chocolate syrup, prepared with whole milk 1 cup (8 fl oz)	192mg (68% RDI)	Standard Release (Common)
199	Beverages, chocolate-flavor beverage mix, powder, prepared with whole milk 1 cup (8 fl oz)	192mg (68% RDI)	Standard Release (Common)
200	Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup	191mg (68% RDI)	Standard Release (Common)