Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Foods Highest in Phenylalanine

200 results
Name
Phenylalanine
Data source
+ 1
Roasted Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, cooked, roasted) 1 leg, with skin (sum of drumstick+thigh+back)
2464mg (282% RDI)
Standard Release (Common)
+ 2
Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz
2460mg (281% RDI)
Standard Release (Common)
+ 3
Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak
2297mg (262% RDI)
Standard Release (Common)
+ 4
Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop
2272mg (260% RDI)
Standard Release (Common)
+ 5
Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast
2200mg (251% RDI)
Standard Release (Common)
+ 6
Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop
2190mg (250% RDI)
Standard Release (Common)
+ 7
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
2104mg (240% RDI)
Standard Release (Common)
+ 8
Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz
2096mg (240% RDI)
Standard Release (Common)
+ 9
Boneless Skinless Chicken Leg (Raw) (Chicken, broilers or fryers, leg, meat only, raw) 1 leg, bone and skin removed (sum of drumstick+thigh+back meat only)
2027mg (232% RDI)
Standard Release (Common)
+ 10
Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz
2023mg (231% RDI)
Standard Release (Common)
+ 11
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
1986mg (227% RDI)
Standard Release (Common)
+ 12
Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet
1959mg (224% RDI)
Standard Release (Common)
+ 13
Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)
1924mg (220% RDI)
Standard Release (Common)
+ 14
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
1855mg (212% RDI)
Standard Release (Common)
+ 15
Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet
1846mg (211% RDI)
Standard Release (Common)
+ 16
Braised Chuck Steak (Mock Tender) (Trimmed to 0 Inch Fat) (Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised) 1 steak
1832mg (209% RDI)
Standard Release (Common)
+ 17
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
1816mg (207% RDI)
Standard Release (Common)
+ 18
Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet
1785mg (204% RDI)
Standard Release (Common)
+ 19
Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz
1748mg (200% RDI)
Standard Release (Common)
+ 20
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
1746mg (200% RDI)
Standard Release (Common)
+ 21
Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz
1743mg (199% RDI)
Standard Release (Common)
+ 22
Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)
1736mg (198% RDI)
Standard Release (Common)
+ 23
Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced
1723mg (197% RDI)
Standard Release (Common)
+ 24
KFC, Fried Chicken, Extra Crispy, Breast, meat and skin with breading 1 breast, with skin
1721mg (197% RDI)
Standard Release (Common)
+ 25
Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet
1691mg (193% RDI)
Standard Release (Common)
+ 26
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
1688mg (193% RDI)
Standard Release (Common)
+ 27
Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet
1683mg (192% RDI)
Standard Release (Common)
+ 28
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
1639mg (187% RDI)
Standard Release (Common)
+ 29
Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link
1635mg (187% RDI)
Standard Release (Common)
+ 30
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
1613mg (184% RDI)
Standard Release (Common)
+ 31
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
1604mg (183% RDI)
Standard Release (Common)
+ 32
Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced
1585mg (181% RDI)
Standard Release (Common)
+ 33
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
1583mg (181% RDI)
Standard Release (Common)
+ 34
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
1556mg (178% RDI)
Standard Release (Common)
+ 35
Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced
1508mg (172% RDI)
Standard Release (Common)
+ 36
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1495mg (171% RDI)
Standard Release (Common)
+ 37
Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams
1481mg (169% RDI)
Standard Release (Common)
+ 38
Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz
1477mg (169% RDI)
Standard Release (Common)
+ 39
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
1472mg (168% RDI)
Standard Release (Common)
+ 40
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
1468mg (168% RDI)
Standard Release (Common)
+ 41
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
1467mg (168% RDI)
Standard Release (Common)
+ 42
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
1434mg (164% RDI)
Standard Release (Common)
+ 43
Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced
1434mg (164% RDI)
Standard Release (Common)
+ 44
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
1432mg (164% RDI)
Standard Release (Common)
+ 45
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
1401mg (160% RDI)
Standard Release (Common)
+ 46
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
1396mg (160% RDI)
Standard Release (Common)
+ 47
Cheeseburger; Single Large Patty; Plain (Fast foods, cheeseburger; single, large patty; plain) 1 sandwich
1389mg (159% RDI)
Standard Release (Common)
+ 48
Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced
1378mg (157% RDI)
Standard Release (Common)
+ 49
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
1356mg (155% RDI)
Standard Release (Common)
+ 50
Beverages, Protein powder soy based 1 scoop
1331mg (152% RDI)
Standard Release (Common)
+ 51
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
1286mg (147% RDI)
Standard Release (Common)
+ 52
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
1280mg (146% RDI)
Standard Release (Common)
+ 53
Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup
1266mg (145% RDI)
Standard Release (Common)
+ 54
Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked
1243mg (142% RDI)
Standard Release (Common)
+ 55
Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin
1233mg (141% RDI)
Standard Release (Common)
+ 56
Submarine Sandwich Tuna On White Bread With Lettuce And Tomato (Fast foods, submarine sandwich, tuna on white bread with lettuce and tomato) 6 inch sub
1221mg (139% RDI)
Standard Release (Common)
+ 57
Subway Tuna Sub (SUBWAY, tuna sub on white bread with lettuce and tomato) 6 inch sub
1221mg (139% RDI)
Standard Release (Common)
+ 58
Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin
1220mg (139% RDI)
Standard Release (Common)
+ 59
Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
1213mg (139% RDI)
Standard Release (Common)
+ 60
Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup
1211mg (138% RDI)
Standard Release (Common)
+ 61
Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup
1200mg (137% RDI)
Standard Release (Common)
+ 62
Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack
1199mg (137% RDI)
Standard Release (Common)
+ 63
Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab
1198mg (137% RDI)
Standard Release (Common)
+ 64
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
1188mg (136% RDI)
Standard Release (Common)
+ 65
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
1181mg (135% RDI)
Standard Release (Common)
+ 66
Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin
1170mg (134% RDI)
Standard Release (Common)
+ 67
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
1163mg (133% RDI)
Standard Release (Common)
+ 68
Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin
1147mg (131% RDI)
Standard Release (Common)
+ 69
Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item
1146mg (131% RDI)
Standard Release (Common)
+ 70
Braised Bottom Round Steak (Trimed to 0 inch fat) (Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised) 3 oz
1127mg (129% RDI)
Standard Release (Common)
+ 71
Beef Chuck Pot Roast (Trimmed to 0 inch fat) (Beef, chuck, arm pot roast, separable lean only, trimmed to 0" fat, choice, cooked, braised) 3 oz
1120mg (128% RDI)
Standard Release (Common)
+ 72
Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice
1119mg (128% RDI)
Standard Release (Common)
+ 73
Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup
1107mg (127% RDI)
Standard Release (Common)
+ 74
Raw Striped Bass (Fish, bass, striped, raw) 1 fillet
1100mg (126% RDI)
Standard Release (Common)
+ 75
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
1100mg (126% RDI)
Standard Release (Common)
+ 76
Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg
1095mg (125% RDI)
Standard Release (Common)
+ 77
Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz
1074mg (123% RDI)
Standard Release (Common)
+ 78
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1061mg (121% RDI)
Standard Release (Common)
+ 79
Grilled Beef Tenderloin Steak (Trimed to 0 inch fat) (Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
1056mg (121% RDI)
Standard Release (Common)
+ 80
Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
1043mg (119% RDI)
Standard Release (Common)
+ 81
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
1035mg (118% RDI)
Standard Release (Common)
+ 82
Roasted Beef Eye Of Round Roast (0 inch fat) (Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, roasted) 3 oz
1034mg (118% RDI)
Standard Release (Common)
+ 83
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
1031mg (118% RDI)
Standard Release (Common)
+ 84
Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )
1030mg (118% RDI)
Standard Release (Common)
+ 85
Broiled London Broil Beef Top Round Steak (1/8 inch fat) (Beef, round, top round steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled) 3 oz
1029mg (118% RDI)
Standard Release (Common)
+ 86
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1026mg (117% RDI)
Standard Release (Common)
+ 87
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1026mg (117% RDI)
Standard Release (Common)
+ 88
Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )
1012mg (116% RDI)
Standard Release (Common)
+ 89
Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin
1008mg (115% RDI)
Standard Release (Common)
+ 90
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
1006mg (115% RDI)
Standard Release (Common)
+ 91
Grilled T-Bone Steak (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
1000mg (114% RDI)
Standard Release (Common)
+ 92
Submarine Sandwich Roast Beef On White Bread With Lettuce And Tomato (Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato) 6 inch sub
992mg (113% RDI)
Standard Release (Common)
+ 93
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
989mg (113% RDI)
Standard Release (Common)
+ 94
Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz
986mg (113% RDI)
Standard Release (Common)
+ 95
Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce 1 item
986mg (113% RDI)
Standard Release (Common)
+ 96
Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz
985mg (113% RDI)
Standard Release (Common)
+ 97
Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
981mg (112% RDI)
Standard Release (Common)
+ 98
Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz
981mg (112% RDI)
Standard Release (Common)
+ 99
Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
975mg (111% RDI)
Standard Release (Common)
+ 100
Grilled T-Bone Steak (Choice) (Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
972mg (111% RDI)
Standard Release (Common)
+ 101
English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item
970mg (111% RDI)
Standard Release (Common)
+ 102
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
969mg (111% RDI)
Standard Release (Common)
+ 103
Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz
969mg (111% RDI)
Standard Release (Common)
+ 104
Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )
963mg (110% RDI)
Standard Release (Common)
+ 105
Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz
962mg (110% RDI)
Standard Release (Common)
+ 106
Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty
961mg (110% RDI)
Standard Release (Common)
+ 107
Roasted Chicken Drumsticks (Chicken, broilers or fryers, drumstick, meat and skin, cooked, roasted) 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
960mg (110% RDI)
Standard Release (Common)
+ 108
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
956mg (109% RDI)
Standard Release (Common)
+ 109
Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz
951mg (109% RDI)
Standard Release (Common)
+ 110
Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit
945mg (108% RDI)
Standard Release (Common)
+ 111
Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz
944mg (108% RDI)
Standard Release (Common)
+ 112
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
942mg (108% RDI)
Standard Release (Common)
+ 113
Raw Tilapia (Fish, tilapia, raw) 1 fillet
940mg (107% RDI)
Standard Release (Common)
+ 114
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
936mg (107% RDI)
Standard Release (Common)
+ 115
Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz
935mg (107% RDI)
Standard Release (Common)
+ 116
Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz
934mg (107% RDI)
Standard Release (Common)
+ 117
Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
932mg (107% RDI)
Standard Release (Common)
+ 118
Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet
932mg (107% RDI)
Standard Release (Common)
+ 119
Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin
929mg (106% RDI)
Standard Release (Common)
+ 120
Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked
928mg (106% RDI)
Standard Release (Common)
+ 121
Croissant With Egg Cheese And Sausage (Fast foods, croissant, with egg, cheese, and sausage) 1 sandwich
927mg (106% RDI)
Standard Release (Common)
+ 122
Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz
923mg (105% RDI)
Standard Release (Common)
+ 123
Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
921mg (105% RDI)
Standard Release (Common)
+ 124
Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz
919mg (105% RDI)
Standard Release (Common)
+ 125
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
915mg (105% RDI)
Standard Release (Common)
+ 126
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
909mg (104% RDI)
Standard Release (Common)
+ 127
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
908mg (104% RDI)
Standard Release (Common)
+ 128
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
908mg (104% RDI)
Standard Release (Common)
+ 129
Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz
905mg (103% RDI)
Standard Release (Common)
+ 130
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
904mg (103% RDI)
Standard Release (Common)
+ 131
Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce 1 item
902mg (103% RDI)
Standard Release (Common)
+ 132
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
894mg (102% RDI)
Standard Release (Common)
+ 133
Biscuit With Ham (Fast foods, biscuit, with ham) 1 biscuit
886mg (101% RDI)
Standard Release (Common)
+ 134
Uncooked Buckwheat (Buckwheat) 1 cup
884mg (101% RDI)
Standard Release (Common)
+ 135
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
881mg (101% RDI)
Standard Release (Common)
+ 136
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
881mg (101% RDI)
Standard Release (Common)
+ 137
Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )
878mg (100% RDI)
Standard Release (Common)
+ 138
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
875mg (100% RDI)
Standard Release (Common)
+ 139
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
874mg (100% RDI)
Standard Release (Common)
+ 140
Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz
869mg (99% RDI)
Standard Release (Common)
+ 141
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
868mg (99% RDI)
Standard Release (Common)
+ 142
Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz
868mg (99% RDI)
Standard Release (Common)
+ 143
Beef, ground (minced), 97% lean meat /3% fat, patty, cooked, pan-broiled (Beef, ground, 97% lean meat /3% fat, patty, cooked, pan-broiled) 3 oz
864mg (99% RDI)
Standard Release (Common)
+ 144
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
863mg (99% RDI)
Standard Release (Common)
+ 145
Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz
862mg (99% RDI)
Standard Release (Common)
+ 146
Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz
861mg (98% RDI)
Standard Release (Common)
+ 147
Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz
859mg (98% RDI)
Standard Release (Common)
+ 148
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
859mg (98% RDI)
Standard Release (Common)
+ 149
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
858mg (98% RDI)
Standard Release (Common)
+ 150
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
857mg (98% RDI)
Standard Release (Common)
+ 151
Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz
857mg (98% RDI)
Standard Release (Common)
+ 152
Raw Oat Bran (Oat bran, raw) 1 cup
854mg (98% RDI)
Standard Release (Common)
+ 153
Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz
853mg (97% RDI)
Standard Release (Common)
+ 154
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
849mg (97% RDI)
Standard Release (Common)
+ 155
Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz
848mg (97% RDI)
Standard Release (Common)
+ 156
Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz
847mg (97% RDI)
Standard Release (Common)
+ 157
Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato (Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato) 6 inch sub
845mg (97% RDI)
Standard Release (Common)
+ 158
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
844mg (96% RDI)
Standard Release (Common)
+ 159
Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz
843mg (96% RDI)
Standard Release (Common)
+ 160
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
840mg (96% RDI)
Standard Release (Common)
+ 161
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
835mg (95% RDI)
Standard Release (Common)
+ 162
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
834mg (95% RDI)
Standard Release (Common)
+ 163
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
830mg (95% RDI)
Standard Release (Common)
+ 164
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
827mg (95% RDI)
Standard Release (Common)
+ 165
Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving
826mg (94% RDI)
Standard Release (Common)
+ 166
Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz
826mg (94% RDI)
Standard Release (Common)
+ 167
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
824mg (94% RDI)
Standard Release (Common)
+ 168
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
818mg (93% RDI)
Standard Release (Common)
+ 169
Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece
816mg (93% RDI)
Standard Release (Common)
+ 170
granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup
815mg (93% RDI)
Standard Release (Common)
+ 171
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
814mg (93% RDI)
Standard Release (Common)
+ 172
Biscuit With Egg Cheese And Bacon (Fast foods, biscuit, with egg, cheese, and bacon) 1 item
813mg (93% RDI)
Standard Release (Common)
+ 173
Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet
813mg (93% RDI)
Standard Release (Common)
+ 174
Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz
813mg (93% RDI)
Standard Release (Common)
+ 175
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
812mg (93% RDI)
Standard Release (Common)
+ 176
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
812mg (93% RDI)
Standard Release (Common)
+ 177
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
812mg (93% RDI)
Standard Release (Common)
+ 178
Biscuit With Egg And Bacon (Fast foods, biscuit, with egg and bacon) 1 biscuit
810mg (93% RDI)
Standard Release (Common)
+ 179
Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz
808mg (92% RDI)
Standard Release (Common)
+ 180
Dry Pork Salami (Salami, dry or hard, pork) 3oz
799mg (91% RDI)
Standard Release (Common)
+ 181
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
798mg (91% RDI)
Standard Release (Common)
+ 182
Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz
798mg (91% RDI)
Standard Release (Common)
+ 183
Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz
796mg (91% RDI)
Standard Release (Common)
+ 184
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
795mg (91% RDI)
Standard Release (Common)
+ 185
Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet
792mg (91% RDI)
Standard Release (Common)
+ 186
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
792mg (91% RDI)
Standard Release (Common)
+ 187
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
791mg (90% RDI)
Standard Release (Common)
+ 188
Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz
786mg (90% RDI)
Standard Release (Common)
+ 189
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
784mg (90% RDI)
Standard Release (Common)
+ 190
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
784mg (90% RDI)
Standard Release (Common)
+ 191
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
780mg (89% RDI)
Standard Release (Common)
+ 192
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
779mg (89% RDI)
Standard Release (Common)
+ 193
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
778mg (89% RDI)
Standard Release (Common)
+ 194
Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)
778mg (89% RDI)
Standard Release (Common)
+ 195
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
774mg (88% RDI)
Standard Release (Common)
+ 196
Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz
772mg (88% RDI)
Standard Release (Common)
+ 197
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
771mg (88% RDI)
Standard Release (Common)
+ 198
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
771mg (88% RDI)
Standard Release (Common)
+ 199
Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz
768mg (88% RDI)
Standard Release (Common)
+ 200
Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz
768mg (88% RDI)
Standard Release (Common)