Nutrient Ranking Tool
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Beans and Lentils, Dairy and Egg Products, Fish, Grains and Pasta, Meats, and Nuts and Seeds Highest in Protein and Lowest in Isoleucine

200 results
Name
Protein
Isoleucine
Data source
1
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
18.5g (37% DV)
465mg (33% RDI)
Standard Release (Common)
2
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
7.7g (15% DV)
195mg (14% RDI)
Standard Release (Common)
3
Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz
51.2g (102% DV)
1314mg (94% RDI)
Standard Release (Common)
4
Sweet Italian Sausage (Sausage, Italian, sweet, links) 1 link 3 oz
13.5g (27% DV)
368mg (26% RDI)
Standard Release (Common)
5
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
7g (14% DV)
195mg (14% RDI)
Standard Release (Common)
6
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
7.1g (14% DV)
197mg (14% RDI)
Standard Release (Common)
7
Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz
24.3g (49% DV)
677mg (48% RDI)
Standard Release (Common)
8
Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz
23.6g (47% DV)
675mg (48% RDI)
Standard Release (Common)
9
Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving
23.6g (47% DV)
675mg (48% RDI)
Standard Release (Common)
10
Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz
24.7g (49% DV)
708mg (51% RDI)
Standard Release (Common)
11
Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz
25.6g (51% DV)
734mg (52% RDI)
Standard Release (Common)
12
Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving
25.6g (51% DV)
734mg (52% RDI)
Standard Release (Common)
13
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
19.9g (40% DV)
572mg (41% RDI)
Standard Release (Common)
14
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
12.3g (25% DV)
357mg (26% RDI)
Standard Release (Common)
15
Chicken Hotdog (Frankfurter, chicken) 3 oz
13.2g (26% DV)
388mg (28% RDI)
Standard Release (Common)
16
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
12.1g (24% DV)
357mg (26% RDI)
Standard Release (Common)
17
Imitation Crab Meat (Crustaceans, crab, alaska king, imitation, made from surimi) 3 oz
6.5g (13% DV)
196mg (14% RDI)
Standard Release (Common)
18
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
13g (26% DV)
404mg (29% RDI)
Standard Release (Common)
19
Berliner Sausage (Sausage, Berliner, pork, beef) 1 slice
3.5g (7% DV)
112mg (8% RDI)
Standard Release (Common)
20
Emu, fan fillet, cooked, broiled 1 serving ( 3 oz )
26.6g (53% DV)
864mg (62% RDI)
Standard Release (Common)
21
Braunschweiger Pork Liver Sausage (Braunschweiger (a liver sausage), pork) 1 oz
4.1g (8% DV)
137mg (10% RDI)
Standard Release (Common)
22
Raw Scallops (Mollusks, scallop, mixed species, raw) 1 unit 2 large or 5 small
3.6g (7% DV)
122mg (9% RDI)
Standard Release (Common)
23
Steamed Scallops (Mollusks, scallop, (bay and sea), cooked, steamed) 3 oz
17.5g (35% DV)
588mg (42% RDI)
Standard Release (Common)
24
Pork Beerwurst (Beerwurst, beer salami, pork) 1 slice (4 inch dia x 1/8 inch thick)
3.3g (7% DV)
112mg (8% RDI)
Standard Release (Common)
25
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
6.9g (14% DV)
237mg (17% RDI)
Standard Release (Common)
26
Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz
40.5g (81% DV)
1407mg (100% RDI)
Standard Release (Common)
27
Beef And Chicken Polish Sausage (Sausage, Polish, beef with chicken, hot) 1 serving 5 pieces
9.7g (19% DV)
336mg (24% RDI)
Standard Release (Common)
28
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
7.9g (16% DV)
277mg (20% RDI)
Standard Release (Common)
29
Raw Peanuts (Peanuts, all types, raw) 1 oz
7.3g (15% DV)
258mg (18% RDI)
Standard Release (Common)
30
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
5.5g (11% DV)
194mg (14% RDI)
Standard Release (Common)
31
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
6g (12% DV)
213mg (15% RDI)
Standard Release (Common)
32
Cooked Oat Bran (Oat bran, cooked) 1 cup
7g (14% DV)
250mg (18% RDI)
Standard Release (Common)
33
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
6g (12% DV)
212mg (15% RDI)
Standard Release (Common)
34
Quinoa, cooked 1 cup
8.1g (16% DV)
290mg (21% RDI)
Standard Release (Common)
35
Cooked Gluten Free Corn Noodles (Pasta, gluten-free, corn, cooked) 1 cup
3.7g (7% DV)
132mg (9% RDI)
Standard Release (Common)
36
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
9.9g (20% DV)
355mg (25% RDI)
Standard Release (Common)
37
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
9.9g (20% DV)
355mg (25% RDI)
Standard Release (Common)
38
Brazilnuts (Nuts, brazilnuts, dried, unblanched) 1 oz (6 kernels)
4.1g (8% DV)
147mg (11% RDI)
Standard Release (Common)
39
Hazelnuts (Nuts, hazelnuts or filberts) 1 oz (21 whole kernels)
4.2g (8% DV)
155mg (11% RDI)
Standard Release (Common)
40
Dry Roasted Hazelnuts (Nuts, hazelnuts or filberts, dry roasted, without salt added) 1 oz
4.3g (9% DV)
156mg (11% RDI)
Standard Release (Common)
41
Dry Roasted Pecans (Nuts, pecans, dry roasted, without salt added) 1 oz
2.7g (5% DV)
99mg (7% RDI)
Standard Release (Common)
42
Pecans (Nuts, pecans) 1 oz (19 halves)
2.6g (5% DV)
95mg (7% RDI)
Standard Release (Common)
43
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
10.2g (20% DV)
374mg (27% RDI)
Standard Release (Common)
44
Cooked Pearled Barley (Barley, pearled, cooked) 1 cup
3.5g (7% DV)
130mg (9% RDI)
Standard Release (Common)
45
Cooked Bulgur (Bulgur, cooked) 1 cup
5.6g (11% DV)
207mg (15% RDI)
Standard Release (Common)
46
Roasted Chinese Chestnuts (Nuts, chestnuts, chinese, roasted) 1 oz
1.3g (3% DV)
47mg (3% RDI)
Standard Release (Common)
47
Chinese Chestnuts (Nuts, chestnuts, chinese, raw) 1 oz
1.2g (2% DV)
45mg (3% RDI)
Standard Release (Common)
48
Dried Chinese Chestnuts (Nuts, chestnuts, chinese, dried) 1 oz
1.9g (4% DV)
72mg (5% RDI)
Standard Release (Common)
49
Boiled Chinese Chestnuts (Nuts, chestnuts, chinese, boiled and steamed) 1 oz
0.8g (2% DV)
31mg (2% RDI)
Standard Release (Common)
50
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
5.7g (11% DV)
213mg (15% RDI)
Standard Release (Common)
51
Uncooked Buckwheat (Buckwheat) 1 cup
22.5g (45% DV)
847mg (60% RDI)
Standard Release (Common)
52
Cooked Teff (Teff, cooked) 1 cup
9.8g (20% DV)
368mg (26% RDI)
Standard Release (Common)
53
Lowfat Pastrami (98% Fat Free) (Pastrami, beef, 98% fat-free) 1 serving 6 slices
11.2g (22% DV)
425mg (30% RDI)
Standard Release (Common)
54
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
5.5g (11% DV)
212mg (15% RDI)
Standard Release (Common)
55
Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup
31.7g (63% DV)
1218mg (87% RDI)
Standard Release (Common)
56
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
9.8g (20% DV)
378mg (27% RDI)
Standard Release (Common)
57
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
5.8g (12% DV)
222mg (16% RDI)
Standard Release (Common)
58
Raw Oat Bran (Oat bran, raw) 1 cup
16.3g (33% DV)
628mg (45% RDI)
Standard Release (Common)
59
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
7g (14% DV)
271mg (19% RDI)
Standard Release (Common)
60
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
7g (14% DV)
273mg (19% RDI)
Standard Release (Common)
61
Almond Butter (Nuts, almond butter, plain, without salt added) 1 tbsp
3.4g (7% DV)
130mg (9% RDI)
Standard Release (Common)
62
Couscous, cooked 1 cup, cooked
6g (12% DV)
231mg (16% RDI)
Standard Release (Common)
63
Coconut Water (Nuts, coconut water (liquid from coconuts)) 1 cup
1.7g (3% DV)
67mg (5% RDI)
Standard Release (Common)
64
Dried Pinyon Pine Nuts (Nuts, pine nuts, pinyon, dried) 1 oz
3.3g (7% DV)
128mg (9% RDI)
Standard Release (Common)
65
Soy Sauce (Shoyu) (Soy sauce made from soy and wheat (shoyu)) 1 tbsp
1.3g (3% DV)
51mg (4% RDI)
Standard Release (Common)
66
Coconut Milk (Nuts, coconut milk, canned (liquid expressed from grated meat and water)) 1 cup
4.6g (9% DV)
179mg (13% RDI)
Standard Release (Common)
67
Hominy, canned, white 1 cup
2.4g (5% DV)
96mg (7% RDI)
Standard Release (Common)
68
Shredded Coconut Meat (Dried) (Nuts, coconut meat, dried (desiccated), sweetened, shredded) 1 cup, shredded
2.7g (5% DV)
105mg (8% RDI)
Standard Release (Common)
69
Dried Coconut (Unsweetened) (Nuts, coconut meat, dried (desiccated), not sweetened) 1 oz
2g (4% DV)
77mg (5% RDI)
Standard Release (Common)
70
Dried Coconut (Toasted) (Nuts, coconut meat, dried (desiccated), toasted) 1 oz
1.5g (3% DV)
59mg (4% RDI)
Standard Release (Common)
71
Raw Chestnuts (Peeled) (Nuts, chestnuts, european, raw, peeled) 1 oz
0.5g (1% DV)
18mg (1% RDI)
Standard Release (Common)
72
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
7.2g (14% DV)
283mg (20% RDI)
Standard Release (Common)
73
Roasted Chestnuts (Nuts, chestnuts, european, roasted) 10 kernels
2.7g (5% DV)
105mg (8% RDI)
Standard Release (Common)
74
Boiled Chestnuts (Nuts, chestnuts, european, boiled and steamed) 1 oz
0.6g (1% DV)
22mg (2% RDI)
Standard Release (Common)
75
Dried Beechnuts (Nuts, beechnuts, dried) 1 oz
1.8g (4% DV)
70mg (5% RDI)
Standard Release (Common)
76
Dried Pine Nuts (Nuts, pine nuts, dried) 1 oz (167 kernels)
3.9g (8% DV)
154mg (11% RDI)
Standard Release (Common)
77
Dry Roasted Macadamia Nuts (Nuts, macadamia nuts, dry roasted, without salt added) 1 oz (10-12 kernels)
2.2g (4% DV)
88mg (6% RDI)
Standard Release (Common)
78
Raw Macadamia Nuts (Nuts, macadamia nuts, raw) 1 oz (10-12 kernels)
2.2g (4% DV)
89mg (6% RDI)
Standard Release (Common)
79
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
5.5g (11% DV)
220mg (16% RDI)
Standard Release (Common)
80
Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link
45.7g (91% DV)
1820mg (130% RDI)
Standard Release (Common)
81
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
17.3g (35% DV)
690mg (49% RDI)
Standard Release (Common)
82
Cooked Eastern Oysters (Wild) (Mollusks, oyster, eastern, wild, cooked, dry heat) 3 oz
7.5g (15% DV)
303mg (22% RDI)
Standard Release (Common)
83
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
6.8g (14% DV)
274mg (20% RDI)
Standard Release (Common)
84
Cooked Wild Eastern Oysters (Mollusks, oyster, eastern, wild, cooked, moist heat) 6 medium
4.8g (10% DV)
193mg (14% RDI)
Standard Release (Common)
85
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
12.9g (26% DV)
520mg (37% RDI)
Standard Release (Common)
86
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
13.9g (28% DV)
564mg (40% RDI)
Standard Release (Common)
87
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
13.2g (26% DV)
537mg (38% RDI)
Standard Release (Common)
88
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
9g (18% DV)
365mg (26% RDI)
Standard Release (Common)
89
Rice Noodles (Cooked) (Rice noodles, cooked) 1 cup
3.2g (6% DV)
128mg (9% RDI)
Standard Release (Common)
90
Canned Chili With Beans (Chili with beans, canned) 1 cup
15.7g (31% DV)
640mg (46% RDI)
Standard Release (Common)
91
Cured Smoked Beef (Beef, chopped, cured, smoked) 1 slice (1 oz)
5.7g (11% DV)
232mg (17% RDI)
Standard Release (Common)
92
Walnuts (Nuts, walnuts, english) 1 oz (14 halves)
4.3g (9% DV)
178mg (13% RDI)
Standard Release (Common)
93
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
26.3g (53% DV)
1083mg (77% RDI)
Standard Release (Common)
94
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
16.3g (33% DV)
674mg (48% RDI)
Standard Release (Common)
95
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
5.3g (11% DV)
218mg (16% RDI)
Standard Release (Common)
96
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
8.7g (17% DV)
359mg (26% RDI)
Standard Release (Common)
97
Turkey Salami (Salami, cooked, turkey) 1 serving
5.4g (11% DV)
223mg (16% RDI)
Standard Release (Common)
98
Yellow Cornmeal (Grits) (Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt) 1 cup
2.9g (6% DV)
119mg (8% RDI)
Standard Release (Common)
99
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
7.3g (15% DV)
304mg (22% RDI)
Standard Release (Common)
100
Cooked Wild Rice (Wild rice, cooked) 1 cup
6.5g (13% DV)
274mg (20% RDI)
Standard Release (Common)
101
Roasted Lean Buffalo (Game meat, bison, separable lean only, cooked, roasted) 3 oz
24.2g (48% DV)
1018mg (73% RDI)
Standard Release (Common)
102
Cooked Millet (Millet, cooked) 1 cup
6.1g (12% DV)
258mg (18% RDI)
Standard Release (Common)
103
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
4.5g (9% DV)
191mg (14% RDI)
Standard Release (Common)
104
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
14.2g (28% DV)
600mg (43% RDI)
Standard Release (Common)
105
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
8.6g (17% DV)
364mg (26% RDI)
Standard Release (Common)
106
Hummus (Homemade) (Hummus, home prepared) 1 tablespoon
0.7g (1% DV)
31mg (2% RDI)
Standard Release (Common)
107
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
8.5g (17% DV)
359mg (26% RDI)
Standard Release (Common)
108
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
8.5g (17% DV)
359mg (26% RDI)
Standard Release (Common)
109
Rice Bran (Rice bran, crude) 1 tablespoon
1g (2% DV)
42mg (3% RDI)
Standard Release (Common)
110
Falafel (Falafel, home-prepared) 1 patty (approx 2-1/4 inch dia)
2.3g (5% DV)
96mg (7% RDI)
Standard Release (Common)
111
Provolone Cheese (Cheese, provolone) 1 oz
7.3g (15% DV)
310mg (22% RDI)
Standard Release (Common)
112
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
14.5g (29% DV)
623mg (45% RDI)
Standard Release (Common)
113
Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)) 1 tbsp
2.6g (5% DV)
110mg (8% RDI)
Standard Release (Common)
114
Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup
28.7g (57% DV)
1236mg (88% RDI)
Standard Release (Common)
115
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
5.1g (10% DV)
218mg (16% RDI)
Standard Release (Common)
116
Canned Ham (Ham, chopped, canned) 1 oz
4.6g (9% DV)
196mg (14% RDI)
Standard Release (Common)
117
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
4.8g (10% DV)
207mg (15% RDI)
Standard Release (Common)
118
Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )
25.4g (51% DV)
1094mg (78% RDI)
Standard Release (Common)
119
Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz
21.7g (43% DV)
935mg (67% RDI)
Standard Release (Common)
120
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
4.3g (9% DV)
183mg (13% RDI)
Standard Release (Common)
121
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
17.9g (36% DV)
772mg (55% RDI)
Standard Release (Common)
122
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
8.1g (16% DV)
349mg (25% RDI)
Standard Release (Common)
123
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
4.4g (9% DV)
192mg (14% RDI)
Standard Release (Common)
124
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
4.8g (10% DV)
207mg (15% RDI)
Standard Release (Common)
125
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
5.2g (10% DV)
224mg (16% RDI)
Standard Release (Common)
126
Pork Baloney (Bologna) (Bologna, pork) 1 slice, medium (4-1/2 inch dia x 1/8 inch thick) (1 oz)
4.3g (9% DV)
186mg (13% RDI)
Standard Release (Common)
127
Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup
24.1g (48% DV)
1048mg (75% RDI)
Standard Release (Common)
128
Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces
21.1g (42% DV)
916mg (65% RDI)
Standard Release (Common)
129
Fried Calamari (Mollusks, squid, mixed species, cooked, fried) 3 oz
15.2g (30% DV)
663mg (47% RDI)
Standard Release (Common)
130
Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid
19.2g (38% DV)
835mg (60% RDI)
Standard Release (Common)
131
Raw Eastern Oysters (Mollusks, oyster, eastern, farmed, raw) 3 oz
4.4g (9% DV)
193mg (14% RDI)
Standard Release (Common)
132
Raw Pacific Oysters (Mollusks, oyster, Pacific, raw) 1 medium
4.7g (9% DV)
206mg (15% RDI)
Standard Release (Common)
133
Cooked Abalone (Mollusks, abalone, mixed species, cooked, fried) 3 oz
16.7g (33% DV)
726mg (52% RDI)
Standard Release (Common)
134
Raw Squid (Mollusks, squid, mixed species, raw) 1 oz, boneless
4.4g (9% DV)
193mg (14% RDI)
Standard Release (Common)
135
Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz
21.7g (43% DV)
945mg (68% RDI)
Standard Release (Common)
136
Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz
25.3g (51% DV)
1103mg (79% RDI)
Standard Release (Common)
137
Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz
20.2g (40% DV)
881mg (63% RDI)
Standard Release (Common)
138
Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz
27.6g (55% DV)
1202mg (86% RDI)
Standard Release (Common)
139
Cooked Pacific Oysters (Mollusks, oyster, Pacific, cooked, moist heat) 3 oz
16.1g (32% DV)
700mg (50% RDI)
Standard Release (Common)
140
Cooked Eastern Oysters (Farmed) (Mollusks, oyster, eastern, farmed, cooked, dry heat) 3 oz
6g (12% DV)
259mg (19% RDI)
Standard Release (Common)
141
Baked Beans (Beans, baked, home prepared) 1 cup
14g (28% DV)
612mg (44% RDI)
Standard Release (Common)
142
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
17g (34% DV)
742mg (53% RDI)
Standard Release (Common)
143
Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz
27.5g (55% DV)
1206mg (86% RDI)
Standard Release (Common)
144
Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz
16.2g (32% DV)
707mg (51% RDI)
Standard Release (Common)
145
Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz
23.9g (48% DV)
1048mg (75% RDI)
Standard Release (Common)
146
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
47g (94% DV)
2057mg (147% RDI)
Standard Release (Common)
147
Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup
29.3g (59% DV)
1285mg (92% RDI)
Standard Release (Common)
148
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
22.2g (44% DV)
977mg (70% RDI)
Standard Release (Common)
149
Turkey Hotdog (Frankfurter, turkey) 1 oz
3.5g (7% DV)
153mg (11% RDI)
Standard Release (Common)
150
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
17.4g (35% DV)
768mg (55% RDI)
Standard Release (Common)
151
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
16.5g (33% DV)
729mg (52% RDI)
Standard Release (Common)
152
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
15.2g (30% DV)
673mg (48% RDI)
Standard Release (Common)
153
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
15.1g (30% DV)
668mg (48% RDI)
Standard Release (Common)
154
Raw Yellowfin Tuna (Fish, tuna, fresh, yellowfin, raw) 1 oz, boneless
6.9g (14% DV)
306mg (22% RDI)
Standard Release (Common)
155
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
16.2g (32% DV)
713mg (51% RDI)
Standard Release (Common)
156
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
16.1g (32% DV)
709mg (51% RDI)
Standard Release (Common)
157
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
49.6g (99% DV)
2188mg (156% RDI)
Standard Release (Common)
158
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
16.8g (34% DV)
742mg (53% RDI)
Standard Release (Common)
159
Broiled Ground (Minced) Beef Patty (93% Lean) (Beef, ground, 93% lean meat / 7% fat, patty, cooked, broiled) 3 oz
22.3g (45% DV)
984mg (70% RDI)
Standard Release (Common)
160
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
7g (14% DV)
310mg (22% RDI)
Standard Release (Common)
161
Panfried Beef Hamburger (Beef, ground, 70% lean meat / 30% fat, crumbles, cooked, pan-browned) 3 oz
21.7g (43% DV)
960mg (69% RDI)
Standard Release (Common)
162
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
15.3g (31% DV)
678mg (48% RDI)
Standard Release (Common)
163
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
14.7g (29% DV)
651mg (47% RDI)
Standard Release (Common)
164
Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz
44.8g (90% DV)
1981mg (141% RDI)
Standard Release (Common)
165
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
14.4g (29% DV)
637mg (46% RDI)
Standard Release (Common)
166
Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin
31.9g (64% DV)
1411mg (101% RDI)
Standard Release (Common)
167
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
22.1g (44% DV)
980mg (70% RDI)
Standard Release (Common)
168
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
4.6g (9% DV)
204mg (15% RDI)
Standard Release (Common)
169
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
31.3g (63% DV)
1388mg (99% RDI)
Standard Release (Common)
170
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
12.1g (24% DV)
538mg (38% RDI)
Standard Release (Common)
171
Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
16.9g (34% DV)
750mg (54% RDI)
Standard Release (Common)
172
Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)
20g (40% DV)
894mg (64% RDI)
Standard Release (Common)
173
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
25.8g (52% DV)
1154mg (82% RDI)
Standard Release (Common)
174
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
25.8g (52% DV)
1154mg (82% RDI)
Standard Release (Common)
175
Dried Pilinuts (Nuts, pilinuts, dried) 1 oz (15 kernels)
3.1g (6% DV)
137mg (10% RDI)
Standard Release (Common)
176
Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz
53.9g (108% DV)
2411mg (172% RDI)
Standard Release (Common)
177
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
4.8g (10% DV)
215mg (15% RDI)
Standard Release (Common)
178
Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty
24.6g (49% DV)
1104mg (79% RDI)
Standard Release (Common)
179
Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz
22g (44% DV)
986mg (70% RDI)
Standard Release (Common)
180
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
19.2g (38% DV)
861mg (62% RDI)
Standard Release (Common)
181
Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz
22g (44% DV)
989mg (71% RDI)
Standard Release (Common)
182
Soft Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
8.6g (17% DV)
389mg (28% RDI)
Standard Release (Common)
183
Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin
31.9g (64% DV)
1441mg (103% RDI)
Standard Release (Common)
184
Dried Hickorynuts (Nuts, hickorynuts, dried) 1 oz
3.6g (7% DV)
164mg (12% RDI)
Standard Release (Common)
185
Fermented Tofu (Fuyu) (Tofu, salted and fermented (fuyu)) 1 block
1g (2% DV)
44mg (3% RDI)
Standard Release (Common)
186
Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced
36.2g (72% DV)
1644mg (117% RDI)
Standard Release (Common)
187
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
6g (12% DV)
272mg (19% RDI)
Standard Release (Common)
188
Braised Beef Shortribs (Beef, rib, shortribs, separable lean and fat, choice, cooked, braised) 3 oz
18.3g (37% DV)
834mg (60% RDI)
Standard Release (Common)
189
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
26.1g (52% DV)
1186mg (85% RDI)
Standard Release (Common)
190
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
5.7g (11% DV)
260mg (19% RDI)
Standard Release (Common)
191
Broiled Beef Round (Beef, round, full cut, separable lean only, trimmed to 1/4" fat, choice, cooked, broiled) 3 oz
24.8g (50% DV)
1130mg (81% RDI)
Standard Release (Common)
192
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
28.5g (57% DV)
1298mg (93% RDI)
Standard Release (Common)
193
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
28.4g (57% DV)
1290mg (92% RDI)
Standard Release (Common)
194
Broiled Lean Beef Flank Steak (Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled) 3 oz
23.6g (47% DV)
1076mg (77% RDI)
Standard Release (Common)
195
Broiled Sirloin Strip Steak (Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled) 3 oz
24.9g (50% DV)
1135mg (81% RDI)
Standard Release (Common)
196
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
5.9g (12% DV)
271mg (19% RDI)
Standard Release (Common)
197
Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz
23.5g (47% DV)
1082mg (77% RDI)
Standard Release (Common)
198
Smoked Salmon (Fish, salmon, chinook, smoked) 1 oz, boneless
5.2g (10% DV)
239mg (17% RDI)
Standard Release (Common)
199
Smoked Haddock (Fish, haddock, smoked) 1 oz, boneless
7.2g (14% DV)
330mg (24% RDI)
Standard Release (Common)
200
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
36.7g (73% DV)
1692mg (121% RDI)
Standard Release (Common)