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

119 results
Name
PRAL score
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)
33.33
Standard Release (Common)
+ 2
Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz
30.2
Standard Release (Common)
+ 3
Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz
30.14
Standard Release (Common)
+ 4
Braised Pork Chops (With Fat) (Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, braised) 1 chop
29.37
Standard Release (Common)
+ 5
Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz
29
Standard Release (Common)
+ 6
Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop
28.12
Standard Release (Common)
+ 7
Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast
28
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)
27.27
Standard Release (Common)
+ 9
Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)
25.85
Standard Release (Common)
+ 10
Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz
25.51
Standard Release (Common)
+ 11
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
25.16
Standard Release (Common)
+ 12
Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak
24.73
Standard Release (Common)
+ 13
Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced
24.19
Standard Release (Common)
+ 14
Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)
23.74
Standard Release (Common)
+ 15
Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link
22.54
Standard Release (Common)
+ 16
Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced
21.86
Standard Release (Common)
+ 17
Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced
21.8
Standard Release (Common)
+ 18
Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz
21.24
Standard Release (Common)
+ 19
Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz
21.07
Standard Release (Common)
+ 20
Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced
19.83
Standard Release (Common)
+ 21
Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet
18.69
Standard Release (Common)
+ 22
Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice
18.53
Standard Release (Common)
+ 23
Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin
18.3
Standard Release (Common)
+ 24
Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams
18.24
Standard Release (Common)
+ 25
Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced
18.22
Standard Release (Common)
+ 26
Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin
17.44
Standard Release (Common)
+ 27
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
17.14
Standard Release (Common)
+ 28
Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup
17.04
Standard Release (Common)
+ 29
Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin
16.49
Standard Release (Common)
+ 30
Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin
15.91
Standard Release (Common)
+ 31
Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup
15.37
Standard Release (Common)
+ 32
Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup
15.35
Standard Release (Common)
+ 33
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
15.08
Standard Release (Common)
+ 34
Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack
15.01
Standard Release (Common)
+ 35
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
14.9
Standard Release (Common)
+ 36
Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving
14.5
Standard Release (Common)
+ 37
Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz
14.5
Standard Release (Common)
+ 38
Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz
14.26
Standard Release (Common)
+ 39
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
14.14
Standard Release (Common)
+ 40
Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz
14.01
Standard Release (Common)
+ 41
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
13.8
Standard Release (Common)
+ 42
Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz
13.79
Standard Release (Common)
+ 43
Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
13.78
Standard Release (Common)
+ 44
Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin
13.73
Standard Release (Common)
+ 45
Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )
13.72
Standard Release (Common)
+ 46
Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz
13.52
Standard Release (Common)
+ 47
Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty
13.45
Standard Release (Common)
+ 48
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
13.42
Standard Release (Common)
+ 49
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)
13.36
Standard Release (Common)
+ 50
Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving
13.35
Standard Release (Common)
+ 51
Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz
13.35
Standard Release (Common)
+ 52
Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )
13.28
Standard Release (Common)
+ 53
Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )
12.99
Standard Release (Common)
+ 54
Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz
12.83
Standard Release (Common)
+ 55
Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz
12.74
Standard Release (Common)
+ 56
Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
12.64
Standard Release (Common)
+ 57
Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin
12.63
Standard Release (Common)
+ 58
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
12.62
Standard Release (Common)
+ 59
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
12.37
Standard Release (Common)
+ 60
Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz
12.07
Standard Release (Common)
+ 61
Cooked Buffalo Sirloin Steak (Game meat , bison, top sirloin, separable lean only, 1" steak, cooked, broiled) 1 serving ( 3 oz )
12.04
Standard Release (Common)
+ 62
Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz
12.02
Standard Release (Common)
+ 63
Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz
11.97
Standard Release (Common)
+ 64
Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
11.57
Standard Release (Common)
+ 65
Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz
11.48
Standard Release (Common)
+ 66
Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
11.47
Standard Release (Common)
+ 67
Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz
11.27
Standard Release (Common)
+ 68
Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
11.11
Standard Release (Common)
+ 69
Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz
11.03
Standard Release (Common)
+ 70
Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)
10.98
Standard Release (Common)
+ 71
Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz
10.69
Standard Release (Common)
+ 72
Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz
10.64
Standard Release (Common)
+ 73
Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz
10.54
Standard Release (Common)
+ 74
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
10.42
Standard Release (Common)
+ 75
Cooked Grass Fed Ground (Minced) Bison (Buffalo) (Bison, ground, grass-fed, cooked) 3 oz
10.3
Standard Release (Common)
+ 76
Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz
10.22
Standard Release (Common)
+ 77
Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece
10.11
Standard Release (Common)
+ 78
Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz
10.07
Standard Release (Common)
+ 79
Pan-Broiled Ground (Minced) Bison (Buffalo) (Game meat, bison, ground, cooked, pan-broiled) 1 patty ( yield from 112.7 g raw meat )
9.82
Standard Release (Common)
+ 80
Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz
9.77
Standard Release (Common)
+ 81
Braised Beef Shortribs (Beef, rib, shortribs, separable lean and fat, choice, cooked, braised) 3 oz
9.59
Standard Release (Common)
+ 82
Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz
9.58
Standard Release (Common)
+ 83
Lean Grass Fed Beef Strip Steak (Beef, grass-fed, strip steaks, lean only, raw) 3 oz
9.53
Standard Release (Common)
+ 84
Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz
9.4
Standard Release (Common)
+ 85
Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece
9.23
Standard Release (Common)
+ 86
Dry Pork Salami (Salami, dry or hard, pork) 3oz
9.19
Standard Release (Common)
+ 87
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
8.74
Standard Release (Common)
+ 88
Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz
8.47
Standard Release (Common)
+ 89
Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz
8.12
Standard Release (Common)
+ 90
Pepperoni (Pepperoni, beef and pork, sliced) 3 oz
7.46
Standard Release (Common)
+ 91
Cooked Bacon (Pan-Fried) (Pork, cured, bacon, pre-sliced, cooked, pan-fried) 3 slices
7.02
Standard Release (Common)
+ 92
Chicken Hotdog (Frankfurter, chicken) 3 oz
6.67
Standard Release (Common)
+ 93
Sweet Italian Sausage (Sausage, Italian, sweet, links) 1 link 3 oz
5.86
Standard Release (Common)
+ 94
Veal Bratwurst (Bratwurst, veal, cooked) 1 serving 2.96 oz
5.85
Standard Release (Common)
+ 95
Lowfat Pastrami (98% Fat Free) (Pastrami, beef, 98% fat-free) 1 serving 6 slices
5.56
Standard Release (Common)
+ 96
Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz
5.28
Standard Release (Common)
+ 97
Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked
5.24
Standard Release (Common)
+ 98
Beef And Chicken Polish Sausage (Sausage, Polish, beef with chicken, hot) 1 serving 5 pieces
4.47
Standard Release (Common)
+ 99
Turkey Salami (Salami, cooked, turkey) 1 serving
3.81
Standard Release (Common)
+ 100
Pork And Beef Beerwurst (Beerwurst, beer salami, pork and beef) 2 oz
3.28
Standard Release (Common)
+ 101
Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz
3.24
Standard Release (Common)
+ 102
Salami (Salami, Italian, pork) 1 oz
3.14
Standard Release (Common)
+ 103
Raw Leg Of Lamb (1/4 inch fat) (Lamb, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw) 1 oz
2.58
Standard Release (Common)
+ 104
Braunschweiger Pork Liver Sausage (Braunschweiger (a liver sausage), pork) 1 oz
2.48
Standard Release (Common)
+ 105
Cured Bacon (Unprepared) (Pork, cured, bacon, unprepared) 1 slice raw
2.29
Standard Release (Common)
+ 106
Cured Smoked Beef (Beef, chopped, cured, smoked) 1 slice (1 oz)
2.23
Standard Release (Common)
+ 107
Canned Ham (Ham, chopped, canned) 1 oz
1.87
Standard Release (Common)
+ 108
Pork Baloney (Bologna) (Bologna, pork) 1 slice, medium (4-1/2 inch dia x 1/8 inch thick) (1 oz)
1.74
Standard Release (Common)
+ 109
Luncheon Sausage (Pork And Beef) (Luncheon sausage, pork and beef) 1 slice (4 inch dia x 1/8 inch thick)
1.46
Standard Release (Common)
+ 110
Uncooked Chorizo Sausage (Sausage, pork, chorizo, link or ground, raw) 1 oz
1.4
Standard Release (Common)
+ 111
Turkey Baloney (Bologna) (Bologna, turkey) 0.99 oz 1 serving
1.39
Standard Release (Common)
+ 112
Berliner Sausage (Sausage, Berliner, pork, beef) 1 slice
1.33
Standard Release (Common)
+ 113
Pork Beerwurst (Beerwurst, beer salami, pork) 1 slice (4 inch dia x 1/8 inch thick)
1.15
Standard Release (Common)
+ 114
Unprepared Turkey Bacon (Bacon, turkey, unprepared) 1 serving
1.01
Standard Release (Common)
+ 115
Beef Baloney (Bologna) (Bologna, beef) 1 slice
0.91
Standard Release (Common)
+ 116
Dry Pork And Beef Salami (Salami, dry or hard, pork, beef) 1 slice
0.88
Standard Release (Common)
+ 117
Turkey Hotdog (Frankfurter, turkey) 1 oz
0.51
Standard Release (Common)
+ 118
Cooked Canadian Bacon (Pan-Fried) (Canadian bacon, cooked, pan-fried) 1 slice
0.47
Standard Release (Common)
+ 119
Rendered Bacon Fat (Pork, bacon, rendered fat, cooked) 1 oz
0.01
Standard Release (Common)