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 Leucine

200 results
Name
Leucine
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)
5160mg (189% 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
5007mg (183% RDI)
Standard Release (Common)
+ 3
Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz
4699mg (172% RDI)
Standard Release (Common)
+ 4
Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast
4508mg (165% RDI)
Standard Release (Common)
+ 5
Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop
4501mg (165% RDI)
Standard Release (Common)
+ 6
Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz
4442mg (163% RDI)
Standard Release (Common)
+ 7
Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop
4338mg (159% RDI)
Standard Release (Common)
+ 8
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)
4267mg (156% RDI)
Standard Release (Common)
+ 9
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
4133mg (151% RDI)
Standard Release (Common)
+ 10
Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet
4078mg (149% RDI)
Standard Release (Common)
+ 11
Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz
4061mg (149% RDI)
Standard Release (Common)
+ 12
Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)
4044mg (148% RDI)
Standard Release (Common)
+ 13
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
3887mg (142% RDI)
Standard Release (Common)
+ 14
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
3859mg (141% RDI)
Standard Release (Common)
+ 15
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
3781mg (138% RDI)
Standard Release (Common)
+ 16
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
3715mg (136% 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
3673mg (135% RDI)
Standard Release (Common)
+ 18
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
3633mg (133% RDI)
Standard Release (Common)
+ 19
Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet
3520mg (129% RDI)
Standard Release (Common)
+ 20
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
3514mg (129% RDI)
Standard Release (Common)
+ 21
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
3508mg (128% RDI)
Standard Release (Common)
+ 22
Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz
3504mg (128% RDI)
Standard Release (Common)
+ 23
Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)
3499mg (128% RDI)
Standard Release (Common)
+ 24
Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz
3492mg (128% RDI)
Standard Release (Common)
+ 25
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
3468mg (127% RDI)
Standard Release (Common)
+ 26
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
3412mg (125% RDI)
Standard Release (Common)
+ 27
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
3358mg (123% RDI)
Standard Release (Common)
+ 28
Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link
3356mg (123% RDI)
Standard Release (Common)
+ 29
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
3341mg (122% RDI)
Standard Release (Common)
+ 30
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
3295mg (121% RDI)
Standard Release (Common)
+ 31
Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced
3259mg (119% RDI)
Standard Release (Common)
+ 32
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
3240mg (119% RDI)
Standard Release (Common)
+ 33
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
3236mg (119% RDI)
Standard Release (Common)
+ 34
Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced
3186mg (117% RDI)
Standard Release (Common)
+ 35
Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz
3177mg (116% RDI)
Standard Release (Common)
+ 36
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
3066mg (112% RDI)
Standard Release (Common)
+ 37
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
3056mg (112% RDI)
Standard Release (Common)
+ 38
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
3053mg (112% RDI)
Standard Release (Common)
+ 39
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
2985mg (109% RDI)
Standard Release (Common)
+ 40
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
2981mg (109% RDI)
Standard Release (Common)
+ 41
Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams
2922mg (107% RDI)
Standard Release (Common)
+ 42
Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced
2865mg (105% RDI)
Standard Release (Common)
+ 43
Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced
2850mg (104% RDI)
Standard Release (Common)
+ 44
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
2823mg (103% RDI)
Standard Release (Common)
+ 45
Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced
2776mg (102% RDI)
Standard Release (Common)
+ 46
KFC, Fried Chicken, Extra Crispy, Breast, meat and skin with breading 1 breast, with skin
2745mg (101% RDI)
Standard Release (Common)
+ 47
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
2677mg (98% RDI)
Standard Release (Common)
+ 48
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
2664mg (98% RDI)
Standard Release (Common)
+ 49
Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
2619mg (96% RDI)
Standard Release (Common)
+ 50
Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin
2591mg (95% RDI)
Standard Release (Common)
+ 51
Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked
2587mg (95% RDI)
Standard Release (Common)
+ 52
Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin
2544mg (93% RDI)
Standard Release (Common)
+ 53
Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin
2496mg (91% RDI)
Standard Release (Common)
+ 54
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
2473mg (91% RDI)
Standard Release (Common)
+ 55
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
2460mg (90% RDI)
Standard Release (Common)
+ 56
Cheeseburger; Single Large Patty; Plain (Fast foods, cheeseburger; single, large patty; plain) 1 sandwich
2453mg (90% RDI)
Standard Release (Common)
+ 57
Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin
2448mg (90% RDI)
Standard Release (Common)
+ 58
Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack
2411mg (88% RDI)
Standard Release (Common)
+ 59
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
2331mg (85% RDI)
Standard Release (Common)
+ 60
Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup
2325mg (85% RDI)
Standard Release (Common)
+ 61
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
2292mg (84% RDI)
Standard Release (Common)
+ 62
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
2291mg (84% RDI)
Standard Release (Common)
+ 63
Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz
2280mg (84% RDI)
Standard Release (Common)
+ 64
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
2279mg (83% RDI)
Standard Release (Common)
+ 65
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
2270mg (83% RDI)
Standard Release (Common)
+ 66
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
2256mg (83% RDI)
Standard Release (Common)
+ 67
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
2251mg (82% RDI)
Standard Release (Common)
+ 68
Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
2251mg (82% RDI)
Standard Release (Common)
+ 69
Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup
2234mg (82% RDI)
Standard Release (Common)
+ 70
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
2223mg (81% RDI)
Standard Release (Common)
+ 71
Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup
2204mg (81% RDI)
Standard Release (Common)
+ 72
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
2159mg (79% RDI)
Standard Release (Common)
+ 73
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
2156mg (79% RDI)
Standard Release (Common)
+ 74
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
2152mg (79% RDI)
Standard Release (Common)
+ 75
Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin
2150mg (79% RDI)
Standard Release (Common)
+ 76
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
2148mg (79% RDI)
Standard Release (Common)
+ 77
Subway Tuna Sub (SUBWAY, tuna sub on white bread with lettuce and tomato) 6 inch sub
2135mg (78% RDI)
Standard Release (Common)
+ 78
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
2135mg (78% RDI)
Standard Release (Common)
+ 79
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
2091mg (77% RDI)
Standard Release (Common)
+ 80
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
2073mg (76% RDI)
Standard Release (Common)
+ 81
Beverages, Protein powder soy based 1 scoop
2071mg (76% RDI)
Standard Release (Common)
+ 82
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
2058mg (75% RDI)
Standard Release (Common)
+ 83
Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )
2045mg (75% RDI)
Standard Release (Common)
+ 84
Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty
2035mg (75% RDI)
Standard Release (Common)
+ 85
Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )
2028mg (74% RDI)
Standard Release (Common)
+ 86
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)
2028mg (74% RDI)
Standard Release (Common)
+ 87
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
2003mg (73% RDI)
Standard Release (Common)
+ 88
Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz
1983mg (73% RDI)
Standard Release (Common)
+ 89
Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin
1982mg (73% RDI)
Standard Release (Common)
+ 90
Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz
1982mg (73% RDI)
Standard Release (Common)
+ 91
Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
1982mg (73% 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
1981mg (73% RDI)
Standard Release (Common)
+ 93
Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz
1975mg (72% RDI)
Standard Release (Common)
+ 94
Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice
1972mg (72% RDI)
Standard Release (Common)
+ 95
Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item
1969mg (72% RDI)
Standard Release (Common)
+ 96
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1960mg (72% RDI)
Standard Release (Common)
+ 97
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1960mg (72% RDI)
Standard Release (Common)
+ 98
Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz
1955mg (72% RDI)
Standard Release (Common)
+ 99
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
1949mg (71% RDI)
Standard Release (Common)
+ 100
Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz
1948mg (71% RDI)
Standard Release (Common)
+ 101
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
1944mg (71% RDI)
Standard Release (Common)
+ 102
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
1940mg (71% RDI)
Standard Release (Common)
+ 103
Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )
1938mg (71% RDI)
Standard Release (Common)
+ 104
Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz
1895mg (69% RDI)
Standard Release (Common)
+ 105
Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz
1881mg (69% RDI)
Standard Release (Common)
+ 106
Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz
1879mg (69% RDI)
Standard Release (Common)
+ 107
Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
1874mg (69% RDI)
Standard Release (Common)
+ 108
Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked
1866mg (68% RDI)
Standard Release (Common)
+ 109
Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
1862mg (68% RDI)
Standard Release (Common)
+ 110
Raw Tilapia (Fish, tilapia, raw) 1 fillet
1859mg (68% RDI)
Standard Release (Common)
+ 111
Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz
1856mg (68% RDI)
Standard Release (Common)
+ 112
Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz
1850mg (68% RDI)
Standard Release (Common)
+ 113
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
1833mg (67% RDI)
Standard Release (Common)
+ 114
Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz
1823mg (67% RDI)
Standard Release (Common)
+ 115
Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz
1818mg (67% RDI)
Standard Release (Common)
+ 116
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
1811mg (66% RDI)
Standard Release (Common)
+ 117
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
1796mg (66% RDI)
Standard Release (Common)
+ 118
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
1784mg (65% RDI)
Standard Release (Common)
+ 119
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
1778mg (65% RDI)
Standard Release (Common)
+ 120
Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz
1775mg (65% RDI)
Standard Release (Common)
+ 121
Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving
1775mg (65% RDI)
Standard Release (Common)
+ 122
Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )
1774mg (65% RDI)
Standard Release (Common)
+ 123
Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce 1 item
1774mg (65% RDI)
Standard Release (Common)
+ 124
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
1773mg (65% RDI)
Standard Release (Common)
+ 125
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1768mg (65% RDI)
Standard Release (Common)
+ 126
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
1764mg (65% RDI)
Standard Release (Common)
+ 127
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
1747mg (64% RDI)
Standard Release (Common)
+ 128
Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz
1744mg (64% RDI)
Standard Release (Common)
+ 129
Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz
1738mg (64% RDI)
Standard Release (Common)
+ 130
Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz
1737mg (64% RDI)
Standard Release (Common)
+ 131
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
1728mg (63% RDI)
Standard Release (Common)
+ 132
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
1722mg (63% RDI)
Standard Release (Common)
+ 133
Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz
1712mg (63% RDI)
Standard Release (Common)
+ 134
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
1695mg (62% RDI)
Standard Release (Common)
+ 135
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
1694mg (62% RDI)
Standard Release (Common)
+ 136
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
1693mg (62% RDI)
Standard Release (Common)
+ 137
Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz
1693mg (62% RDI)
Standard Release (Common)
+ 138
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
1691mg (62% RDI)
Standard Release (Common)
+ 139
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
1686mg (62% RDI)
Standard Release (Common)
+ 140
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
1674mg (61% RDI)
Standard Release (Common)
+ 141
Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece
1673mg (61% RDI)
Standard Release (Common)
+ 142
Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz
1658mg (61% RDI)
Standard Release (Common)
+ 143
Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)
1648mg (60% RDI)
Standard Release (Common)
+ 144
Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz
1636mg (60% RDI)
Standard Release (Common)
+ 145
Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz
1636mg (60% RDI)
Standard Release (Common)
+ 146
Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving
1633mg (60% RDI)
Standard Release (Common)
+ 147
Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz
1633mg (60% RDI)
Standard Release (Common)
+ 148
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
1632mg (60% RDI)
Standard Release (Common)
+ 149
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
1631mg (60% RDI)
Standard Release (Common)
+ 150
English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item
1614mg (59% RDI)
Standard Release (Common)
+ 151
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
1612mg (59% RDI)
Standard Release (Common)
+ 152
Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz
1610mg (59% RDI)
Standard Release (Common)
+ 153
Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz
1599mg (59% RDI)
Standard Release (Common)
+ 154
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
1596mg (58% RDI)
Standard Release (Common)
+ 155
Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz
1595mg (58% RDI)
Standard Release (Common)
+ 156
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
1589mg (58% RDI)
Standard Release (Common)
+ 157
Croissant With Egg Cheese And Sausage (Fast foods, croissant, with egg, cheese, and sausage) 1 sandwich
1589mg (58% RDI)
Standard Release (Common)
+ 158
Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz
1582mg (58% RDI)
Standard Release (Common)
+ 159
Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce 1 item
1579mg (58% RDI)
Standard Release (Common)
+ 160
Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz
1573mg (58% RDI)
Standard Release (Common)
+ 161
Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit
1571mg (58% RDI)
Standard Release (Common)
+ 162
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
1566mg (57% RDI)
Standard Release (Common)
+ 163
Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz
1564mg (57% RDI)
Standard Release (Common)
+ 164
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
1563mg (57% RDI)
Standard Release (Common)
+ 165
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
1561mg (57% RDI)
Standard Release (Common)
+ 166
Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz
1557mg (57% RDI)
Standard Release (Common)
+ 167
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
1557mg (57% RDI)
Standard Release (Common)
+ 168
Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece
1550mg (57% RDI)
Standard Release (Common)
+ 169
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
1542mg (56% RDI)
Standard Release (Common)
+ 170
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
1531mg (56% RDI)
Standard Release (Common)
+ 171
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
1528mg (56% RDI)
Standard Release (Common)
+ 172
Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz
1527mg (56% RDI)
Standard Release (Common)
+ 173
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
1527mg (56% RDI)
Standard Release (Common)
+ 174
Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz
1520mg (56% RDI)
Standard Release (Common)
+ 175
Biscuit With Ham (Fast foods, biscuit, with ham) 1 biscuit
1518mg (56% RDI)
Standard Release (Common)
+ 176
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
1514mg (55% RDI)
Standard Release (Common)
+ 177
Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz
1503mg (55% RDI)
Standard Release (Common)
+ 178
Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz
1495mg (55% RDI)
Standard Release (Common)
+ 179
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
1474mg (54% RDI)
Standard Release (Common)
+ 180
Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz
1470mg (54% RDI)
Standard Release (Common)
+ 181
Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )
1467mg (54% RDI)
Standard Release (Common)
+ 182
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
1459mg (53% RDI)
Standard Release (Common)
+ 183
Braised Beef Shortribs (Beef, rib, shortribs, separable lean and fat, choice, cooked, braised) 3 oz
1459mg (53% RDI)
Standard Release (Common)
+ 184
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
1454mg (53% RDI)
Standard Release (Common)
+ 185
Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet
1438mg (53% RDI)
Standard Release (Common)
+ 186
Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz
1430mg (52% RDI)
Standard Release (Common)
+ 187
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
1425mg (52% RDI)
Standard Release (Common)
+ 188
Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz
1421mg (52% RDI)
Standard Release (Common)
+ 189
Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz
1416mg (52% RDI)
Standard Release (Common)
+ 190
Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz
1414mg (52% RDI)
Standard Release (Common)
+ 191
Uncooked Buckwheat (Buckwheat) 1 cup
1414mg (52% RDI)
Standard Release (Common)
+ 192
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
1414mg (52% RDI)
Standard Release (Common)
+ 193
Raw Anchovies (Fish, anchovy, european, raw) 3 oz
1406mg (51% RDI)
Standard Release (Common)
+ 194
Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
1396mg (51% RDI)
Standard Release (Common)
+ 195
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
1389mg (51% RDI)
Standard Release (Common)
+ 196
Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz
1385mg (51% RDI)
Standard Release (Common)
+ 197
Dry Pork Salami (Salami, dry or hard, pork) 3oz
1381mg (51% RDI)
Standard Release (Common)
+ 198
Cooked Whiting (Fish, whiting, mixed species, cooked, dry heat) 1 fillet
1374mg (50% RDI)
Standard Release (Common)
+ 199
Raw Farmed Atlantic Salmon (Fish, salmon, Atlantic, farmed, raw) 3 oz
1373mg (50% RDI)
Standard Release (Common)
+ 200
Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz
1371mg (50% RDI)
Standard Release (Common)