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 Tyrosine

200 results
Name
Tyrosine
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)
2273mg (260% RDI)
Standard Release (Common)
2
Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak
2174mg (248% RDI)
Standard Release (Common)
3
Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop
2167mg (248% RDI)
Standard Release (Common)
4
Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop
2088mg (239% RDI)
Standard Release (Common)
5
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
2052mg (235% RDI)
Standard Release (Common)
6
Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz
2030mg (232% RDI)
Standard Release (Common)
7
Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast
1964mg (224% RDI)
Standard Release (Common)
8
Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz
1907mg (218% 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)
1884mg (215% RDI)
Standard Release (Common)
10
Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)
1789mg (204% RDI)
Standard Release (Common)
11
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
1767mg (202% RDI)
Standard Release (Common)
12
Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz
1758mg (201% RDI)
Standard Release (Common)
13
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
1717mg (196% RDI)
Standard Release (Common)
14
Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet
1695mg (194% 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
1665mg (190% RDI)
Standard Release (Common)
16
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
1603mg (183% RDI)
Standard Release (Common)
17
Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet
1594mg (182% RDI)
Standard Release (Common)
18
Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)
1577mg (180% RDI)
Standard Release (Common)
19
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
1571mg (180% RDI)
Standard Release (Common)
20
Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz
1522mg (174% RDI)
Standard Release (Common)
21
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
1510mg (173% RDI)
Standard Release (Common)
22
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
1479mg (169% RDI)
Standard Release (Common)
23
Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced
1466mg (168% RDI)
Standard Release (Common)
24
Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet
1463mg (167% RDI)
Standard Release (Common)
25
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
1460mg (167% RDI)
Standard Release (Common)
26
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
1416mg (162% RDI)
Standard Release (Common)
27
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
1394mg (159% RDI)
Standard Release (Common)
28
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
1388mg (159% RDI)
Standard Release (Common)
29
Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced
1384mg (158% RDI)
Standard Release (Common)
30
KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading 1 breast, with skin
1378mg (157% RDI)
Standard Release (Common)
31
Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz
1377mg (157% RDI)
Standard Release (Common)
32
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
1369mg (156% RDI)
Standard Release (Common)
33
Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz
1362mg (156% RDI)
Standard Release (Common)
34
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
1346mg (154% RDI)
Standard Release (Common)
35
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
1290mg (147% RDI)
Standard Release (Common)
36
Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link
1284mg (147% RDI)
Standard Release (Common)
37
Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced
1282mg (147% RDI)
Standard Release (Common)
38
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
1274mg (146% RDI)
Standard Release (Common)
39
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
1269mg (145% RDI)
Standard Release (Common)
40
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
1268mg (145% RDI)
Standard Release (Common)
41
Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced
1252mg (143% RDI)
Standard Release (Common)
42
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
1241mg (142% RDI)
Standard Release (Common)
43
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
1238mg (142% RDI)
Standard Release (Common)
44
Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced
1219mg (139% RDI)
Standard Release (Common)
45
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
1172mg (134% RDI)
Standard Release (Common)
46
Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams
1170mg (134% RDI)
Standard Release (Common)
47
Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin
1140mg (130% RDI)
Standard Release (Common)
48
Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
1136mg (130% RDI)
Standard Release (Common)
49
Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin
1117mg (128% RDI)
Standard Release (Common)
50
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
1113mg (127% RDI)
Standard Release (Common)
51
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
1107mg (126% RDI)
Standard Release (Common)
52
Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin
1101mg (126% RDI)
Standard Release (Common)
53
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1084mg (124% RDI)
Standard Release (Common)
54
Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin
1080mg (123% RDI)
Standard Release (Common)
55
Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked
1074mg (123% RDI)
Standard Release (Common)
56
Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack
1050mg (120% RDI)
Standard Release (Common)
57
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
1037mg (118% RDI)
Standard Release (Common)
58
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
1027mg (117% RDI)
Standard Release (Common)
59
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
1021mg (117% RDI)
Standard Release (Common)
60
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
989mg (113% RDI)
Standard Release (Common)
61
Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
977mg (112% RDI)
Standard Release (Common)
62
Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz
977mg (112% RDI)
Standard Release (Common)
63
Beverages, Protein powder soy based 1 scoop
976mg (112% RDI)
Standard Release (Common)
64
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
971mg (111% RDI)
Standard Release (Common)
65
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
971mg (111% RDI)
Standard Release (Common)
66
Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup
962mg (110% RDI)
Standard Release (Common)
67
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
961mg (110% RDI)
Standard Release (Common)
68
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
952mg (109% RDI)
Standard Release (Common)
69
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
951mg (109% RDI)
Standard Release (Common)
70
Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin
948mg (108% RDI)
Standard Release (Common)
71
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
944mg (108% RDI)
Standard Release (Common)
72
Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup
942mg (108% RDI)
Standard Release (Common)
73
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
937mg (107% RDI)
Standard Release (Common)
74
Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup
911mg (104% RDI)
Standard Release (Common)
75
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
910mg (104% RDI)
Standard Release (Common)
76
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
909mg (104% RDI)
Standard Release (Common)
77
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
904mg (103% RDI)
Standard Release (Common)
78
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
895mg (102% RDI)
Standard Release (Common)
79
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
894mg (102% RDI)
Standard Release (Common)
80
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)
894mg (102% RDI)
Standard Release (Common)
81
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
892mg (102% RDI)
Standard Release (Common)
82
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
890mg (102% RDI)
Standard Release (Common)
83
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
888mg (102% RDI)
Standard Release (Common)
84
Cheeseburger; Single Large Patty; Plain (Fast foods, cheeseburger; single, large patty; plain) 1 sandwich
885mg (101% RDI)
Standard Release (Common)
85
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
883mg (101% RDI)
Standard Release (Common)
86
Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin
875mg (100% RDI)
Standard Release (Common)
87
Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty
873mg (100% RDI)
Standard Release (Common)
88
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
863mg (99% RDI)
Standard Release (Common)
89
Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
862mg (99% RDI)
Standard Release (Common)
90
Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz
861mg (98% RDI)
Standard Release (Common)
91
Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz
859mg (98% RDI)
Standard Release (Common)
92
Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
848mg (97% RDI)
Standard Release (Common)
93
Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz
847mg (97% RDI)
Standard Release (Common)
94
Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz
846mg (97% RDI)
Standard Release (Common)
95
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
839mg (96% RDI)
Standard Release (Common)
96
Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice
833mg (95% RDI)
Standard Release (Common)
97
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
833mg (95% RDI)
Standard Release (Common)
98
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
830mg (95% RDI)
Standard Release (Common)
99
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
830mg (95% RDI)
Standard Release (Common)
100
Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz
822mg (94% RDI)
Standard Release (Common)
101
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
815mg (93% RDI)
Standard Release (Common)
102
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
813mg (93% RDI)
Standard Release (Common)
103
Subway Tuna Sub (SUBWAY, tuna sub on white bread with lettuce and tomato) 6 inch sub
813mg (93% RDI)
Standard Release (Common)
104
Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )
812mg (93% RDI)
Standard Release (Common)
105
Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )
811mg (93% RDI)
Standard Release (Common)
106
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
811mg (93% RDI)
Standard Release (Common)
107
Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked
810mg (93% RDI)
Standard Release (Common)
108
Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
810mg (93% RDI)
Standard Release (Common)
109
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
809mg (92% RDI)
Standard Release (Common)
110
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
806mg (92% RDI)
Standard Release (Common)
111
Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
805mg (92% RDI)
Standard Release (Common)
112
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
797mg (91% RDI)
Standard Release (Common)
113
Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )
796mg (91% RDI)
Standard Release (Common)
114
Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz
796mg (91% RDI)
Standard Release (Common)
115
Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz
795mg (91% RDI)
Standard Release (Common)
116
Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz
791mg (90% RDI)
Standard Release (Common)
117
Raw Tilapia (Fish, tilapia, raw) 1 fillet
789mg (90% RDI)
Standard Release (Common)
118
Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz
783mg (89% RDI)
Standard Release (Common)
119
Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz
780mg (89% RDI)
Standard Release (Common)
120
Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz
777mg (89% RDI)
Standard Release (Common)
121
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
776mg (89% RDI)
Standard Release (Common)
122
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
776mg (89% RDI)
Standard Release (Common)
123
Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz
775mg (89% RDI)
Standard Release (Common)
124
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
774mg (88% RDI)
Standard Release (Common)
125
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
771mg (88% RDI)
Standard Release (Common)
126
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
762mg (87% RDI)
Standard Release (Common)
127
Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz
761mg (87% RDI)
Standard Release (Common)
128
Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving
761mg (87% RDI)
Standard Release (Common)
129
Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz
757mg (87% RDI)
Standard Release (Common)
130
Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz
757mg (87% RDI)
Standard Release (Common)
131
Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz
753mg (86% RDI)
Standard Release (Common)
132
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
747mg (85% RDI)
Standard Release (Common)
133
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
747mg (85% RDI)
Standard Release (Common)
134
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
746mg (85% RDI)
Standard Release (Common)
135
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
739mg (84% RDI)
Standard Release (Common)
136
Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz
736mg (84% RDI)
Standard Release (Common)
137
Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz
736mg (84% RDI)
Standard Release (Common)
138
Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz
734mg (84% RDI)
Standard Release (Common)
139
Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz
733mg (84% RDI)
Standard Release (Common)
140
Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece
728mg (83% RDI)
Standard Release (Common)
141
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
726mg (83% RDI)
Standard Release (Common)
142
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
715mg (82% RDI)
Standard Release (Common)
143
Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz
710mg (81% RDI)
Standard Release (Common)
144
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
708mg (81% RDI)
Standard Release (Common)
145
Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz
707mg (81% RDI)
Standard Release (Common)
146
Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)
707mg (81% RDI)
Standard Release (Common)
147
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
704mg (80% RDI)
Standard Release (Common)
148
Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )
704mg (80% RDI)
Standard Release (Common)
149
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
703mg (80% RDI)
Standard Release (Common)
150
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
702mg (80% RDI)
Standard Release (Common)
151
Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz
700mg (80% RDI)
Standard Release (Common)
152
Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving
700mg (80% RDI)
Standard Release (Common)
153
Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit
697mg (80% RDI)
Standard Release (Common)
154
Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz
696mg (80% RDI)
Standard Release (Common)
155
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
694mg (79% RDI)
Standard Release (Common)
156
Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz
689mg (79% RDI)
Standard Release (Common)
157
Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz
685mg (78% RDI)
Standard Release (Common)
158
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
683mg (78% RDI)
Standard Release (Common)
159
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
682mg (78% RDI)
Standard Release (Common)
160
Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz
682mg (78% RDI)
Standard Release (Common)
161
Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz
679mg (78% RDI)
Standard Release (Common)
162
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
677mg (77% RDI)
Standard Release (Common)
163
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
677mg (77% RDI)
Standard Release (Common)
164
Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece
675mg (77% RDI)
Standard Release (Common)
165
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
671mg (77% RDI)
Standard Release (Common)
166
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
669mg (76% RDI)
Standard Release (Common)
167
English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item
668mg (76% RDI)
Standard Release (Common)
168
Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz
668mg (76% RDI)
Standard Release (Common)
169
Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz
664mg (76% RDI)
Standard Release (Common)
170
Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz
653mg (75% RDI)
Standard Release (Common)
171
Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz
649mg (74% RDI)
Standard Release (Common)
172
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
649mg (74% RDI)
Standard Release (Common)
173
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
649mg (74% RDI)
Standard Release (Common)
174
Biscuit With Ham (Fast foods, biscuit, with ham) 1 biscuit
648mg (74% RDI)
Standard Release (Common)
175
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
648mg (74% RDI)
Standard Release (Common)
176
Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item
647mg (74% RDI)
Standard Release (Common)
177
Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz
645mg (74% RDI)
Standard Release (Common)
178
Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz
644mg (74% RDI)
Standard Release (Common)
179
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
643mg (74% RDI)
Standard Release (Common)
180
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
642mg (73% RDI)
Standard Release (Common)
181
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
640mg (73% RDI)
Standard Release (Common)
182
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
634mg (72% RDI)
Standard Release (Common)
183
Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz
632mg (72% RDI)
Standard Release (Common)
184
Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz
632mg (72% RDI)
Standard Release (Common)
185
Raw Pink Salmon (Fish, salmon, pink, raw) 3 oz
631mg (72% RDI)
Standard Release (Common)
186
Raw Oat Bran (Oat bran, raw) 1 cup
628mg (72% RDI)
Standard Release (Common)
187
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
623mg (71% RDI)
Standard Release (Common)
188
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
615mg (70% RDI)
Standard Release (Common)
189
Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
611mg (70% RDI)
Standard Release (Common)
190
Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz
610mg (70% RDI)
Standard Release (Common)
191
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
610mg (70% RDI)
Standard Release (Common)
192
Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz
606mg (69% RDI)
Standard Release (Common)
193
Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
604mg (69% RDI)
Standard Release (Common)
194
Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet
596mg (68% RDI)
Standard Release (Common)
195
Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz
594mg (68% RDI)
Standard Release (Common)
196
Biscuit With Egg And Bacon (Fast foods, biscuit, with egg and bacon) 1 biscuit
594mg (68% RDI)
Standard Release (Common)
197
Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz
591mg (68% RDI)
Standard Release (Common)
198
Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz
587mg (67% RDI)
Standard Release (Common)
199
Raw Anchovies (Fish, anchovy, european, raw) 3 oz
584mg (67% RDI)
Standard Release (Common)
200
Braised Beef Shortribs (Beef, rib, shortribs, separable lean and fat, choice, cooked, braised) 3 oz
584mg (67% RDI)
Standard Release (Common)