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 Tryptophan

200 results

		Name	Tryptophan	Data source
+	1	Cooked Lamb Shoulder Roast (Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised) 6oz	706mg (252% RDI)	Standard Release (Common)
+	2	Roasted Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, cooked, roasted) 1 leg, with skin (sum of drumstick+thigh+back)	697mg (249% RDI)	Standard Release (Common)
+	3	Cooked Lean Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised) 6oz chicken breast	687mg (245% 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	651mg (232% RDI)	Standard Release (Common)
+	5	Broiled Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled) 6oz	639mg (228% RDI)	Standard Release (Common)
+	6	Cooked Skirt Steak (Grilled) (Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled) 6oz steak	636mg (227% RDI)	Standard Release (Common)
+	7	Braised Pork Chops (Lean) (Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised) 6oz chop	627mg (224% RDI)	Standard Release (Common)
+	8	Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, pan-broiled crumbles) 6 oz	612mg (219% RDI)	Standard Release (Common)
+	9	Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup	592mg (212% RDI)	Standard Release (Common)
+	10	Roast Goose (Goose, domesticated, meat only, cooked, roasted) 1 unit (yield from 1 lb ready-to-cook goose)	576mg (206% RDI)	Standard Release (Common)
+	11	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)	575mg (205% RDI)	Standard Release (Common)
+	12	Cooked Sockeye Salmon (Fish, salmon, sockeye, cooked, dry heat) 6oz fillet	570mg (203% RDI)	Standard Release (Common)
+	13	Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet	570mg (203% RDI)	Standard Release (Common)
+	14	Cooked Grouper (Dry Heat) (Fish, grouper, mixed species, cooked, dry heat) 1 fillet	562mg (201% RDI)	Standard Release (Common)
+	15	Cooked Ground (Minced) Pork (Pork, fresh, ground, cooked) 6oz	554mg (198% RDI)	Standard Release (Common)
+	16	Roasted Boneless Skinless Chicken Leg (Chicken, broilers or fryers, leg, meat only, cooked, roasted) 1 leg (sum of drumstick+thigh+back meat only)	545mg (195% RDI)	Standard Release (Common)
+	17	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	539mg (192% RDI)	Standard Release (Common)
+	18	Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet	532mg (190% RDI)	Standard Release (Common)
+	19	Cooked Whelk (Mollusks, whelk, unspecified, cooked, moist heat) 3 oz	525mg (188% RDI)	Standard Release (Common)
+	20	Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet	520mg (186% RDI)	Standard Release (Common)
+	21	Roasted Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) 1 cup, chopped or diced	507mg (181% RDI)	Standard Release (Common)
+	22	Lean Roasted Ham (Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted) 1 cup, diced	505mg (180% RDI)	Standard Release (Common)
+	23	Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet	500mg (179% RDI)	Standard Release (Common)
+	24	Roasted Turkey Breast (Turkey, whole, breast, meat only, cooked, roasted) 6 oz	488mg (174% RDI)	Standard Release (Common)
+	25	Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet	485mg (173% RDI)	Standard Release (Common)
+	26	Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet	485mg (173% RDI)	Standard Release (Common)
+	27	Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet	471mg (168% RDI)	Standard Release (Common)
+	28	Cooked Ribeye Steak (Filet) (Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled) 1 fillet	466mg (166% RDI)	Standard Release (Common)
+	29	Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet	462mg (165% RDI)	Standard Release (Common)
+	30	Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet	461mg (165% RDI)	Standard Release (Common)
+	31	Roast Duck (Duck, domesticated, meat only, cooked, roasted) 1 cup, chopped or diced	458mg (164% RDI)	Standard Release (Common)
+	32	Cooked Kielbasa Sausage (Kielbasa, fully cooked, pan-fried) 1 link	455mg (163% RDI)	Standard Release (Common)
+	33	Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet	454mg (162% RDI)	Standard Release (Common)
+	34	Cooked Tilapia (Fish, tilapia, cooked, dry heat) 6oz fillet	451mg (161% RDI)	Standard Release (Common)
+	35	Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet	447mg (160% RDI)	Standard Release (Common)
+	36	Chicken (Light Meat) (Chicken, roasting, light meat, meat only, cooked, roasted) 1 cup, chopped or diced	444mg (159% RDI)	Standard Release (Common)
+	37	Roasted Ham (Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted) 1 cup, diced	437mg (156% RDI)	Standard Release (Common)
+	38	Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet	423mg (151% RDI)	Standard Release (Common)
+	39	Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet	422mg (151% RDI)	Standard Release (Common)
+	40	Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet	421mg (150% RDI)	Standard Release (Common)
+	41	Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup	416mg (149% RDI)	Standard Release (Common)
+	42	Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained	411mg (147% RDI)	Standard Release (Common)
+	43	Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet	411mg (147% RDI)	Standard Release (Common)
+	44	Raw Dungeness Crab (Crustaceans, crab, dungeness, raw) 1 crab	394mg (141% RDI)	Standard Release (Common)
+	45	Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet	390mg (139% RDI)	Standard Release (Common)
+	46	Roasted Country-Style Roasted Pork Ribs (Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted) 1 rack	380mg (136% RDI)	Standard Release (Common)
+	47	Cooked Veal Leg Top Roast (Veal, leg (top round), separable lean only, cooked, braised) 100 grams	372mg (133% RDI)	Standard Release (Common)
+	48	Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet	369mg (132% RDI)	Standard Release (Common)
+	49	Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet	368mg (131% RDI)	Standard Release (Common)
+	50	Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup	365mg (130% RDI)	Standard Release (Common)
+	51	Alaskan King Crab (Crustaceans, crab, alaska king, cooked, moist heat) 1 leg	360mg (129% RDI)	Standard Release (Common)
+	52	Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked	356mg (127% RDI)	Standard Release (Common)
+	53	Roasted Extra Lean Cured Ham (5% Fat) (Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted) 1 cup	351mg (126% RDI)	Standard Release (Common)
+	54	KFC, Fried Chicken, Extra Crispy, Breast, meat and skin with breading 1 breast, with skin	343mg (123% RDI)	Standard Release (Common)
+	55	Grilled Top Round Steak (Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	342mg (122% RDI)	Standard Release (Common)
+	56	Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet	341mg (122% RDI)	Standard Release (Common)
+	57	Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet	338mg (121% RDI)	Standard Release (Common)
+	58	Roasted Low Fat Cured Ham (11% Fat) (Pork, cured, ham, boneless, regular (approximately 11% fat), roasted) 1 cup	333mg (119% RDI)	Standard Release (Common)
+	59	Roasted Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, cooked, roasted) 1 thigh with skin	333mg (119% RDI)	Standard Release (Common)
+	60	Raw Boneless Skinless Thigh Meat (Chicken, broilers or fryers, dark meat, thigh, meat only, raw) 1 thigh without skin	331mg (118% RDI)	Standard Release (Common)
+	61	Uncooked Buckwheat (Buckwheat) 1 cup	326mg (117% RDI)	Standard Release (Common)
+	62	Roasted Cured Ham (13% Fat) (Pork, cured, ham, regular (approximately 13% fat), canned, roasted) 1 cup	326mg (117% RDI)	Standard Release (Common)
+	63	Beverages, Protein powder soy based 1 scoop	325mg (116% RDI)	Standard Release (Common)
+	64	Roasted Boneless Skinless Thigh Meat (Chicken, broilers or fryers, thigh, meat only, cooked, roasted) 1 thigh without skin	324mg (116% RDI)	Standard Release (Common)
+	65	Roasted Wild Boar (Game meat, boar, wild, cooked, roasted) 3 oz	323mg (115% RDI)	Standard Release (Common)
+	66	Raw Chicken Thigh (Chicken, broilers or fryers, thigh, meat and skin, raw) 1 thigh with skin	322mg (115% RDI)	Standard Release (Common)
+	67	Raw Striped Bass (Fish, bass, striped, raw) 1 fillet	316mg (113% RDI)	Standard Release (Common)
+	68	Braised Beef Or Chuck Stew (Beef, chuck for stew, separable lean and fat, all grades, cooked, braised) 3 oz	316mg (113% RDI)	Standard Release (Common)
+	69	Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet	316mg (113% RDI)	Standard Release (Common)
+	70	Raw Oat Bran (Oat bran, raw) 1 cup	315mg (112% RDI)	Standard Release (Common)
+	71	Braised Pork Spare Ribs (Pork, fresh, spareribs, separable lean and fat, cooked, braised) 3 oz	314mg (112% RDI)	Standard Release (Common)
+	72	Cooked Spiny Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) 3 oz	313mg (112% RDI)	Standard Release (Common)
+	73	Cooked Cuttlefish (Mollusks, cuttlefish, mixed species, cooked, moist heat) 3 oz	309mg (111% RDI)	Standard Release (Common)
+	74	Braised Pork Loin (Pork, fresh, loin, whole, separable lean only, cooked, braised) 3 oz	309mg (110% RDI)	Standard Release (Common)
+	75	Canned Blue Crab (Crustaceans, crab, blue, canned) 1 cup	305mg (109% RDI)	Standard Release (Common)
+	76	Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup	298mg (106% RDI)	Standard Release (Common)
+	77	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	298mg (106% RDI)	Standard Release (Common)
+	78	Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz	297mg (106% RDI)	Standard Release (Common)
+	79	Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet	296mg (106% RDI)	Standard Release (Common)
+	80	Pork Bratwurst (Bratwurst, pork, cooked) 1 link cooked	295mg (105% RDI)	Standard Release (Common)
+	81	Grilled Porterhouse Steak (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled) 3 oz	293mg (105% RDI)	Standard Release (Common)
+	82	Cheeseburger; Single Large Patty; Plain (Fast foods, cheeseburger; single, large patty; plain) 1 sandwich	289mg (103% RDI)	Standard Release (Common)
+	83	Canned Clams (Drained) (Mollusks, clam, mixed species, canned, drained solids) 3 oz	288mg (103% RDI)	Standard Release (Common)
+	84	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	288mg (103% RDI)	Standard Release (Common)
+	85	Broiled Pork Loin (Pork, fresh, loin, whole, separable lean and fat, cooked, broiled) 3 oz	287mg (103% RDI)	Standard Release (Common)
+	86	Raw Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, raw) 1 drumstick with skin	285mg (102% RDI)	Standard Release (Common)
+	87	Octopus (Cooked) (Mollusks, octopus, common, cooked, moist heat) 3 oz	284mg (101% RDI)	Standard Release (Common)
+	88	Roasted Lamb Sirloin (1/4 inch fat) (Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	281mg (100% RDI)	Standard Release (Common)
+	89	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	281mg (100% RDI)	Standard Release (Common)
+	90	Cooked Queen Crab (Crustaceans, crab, queen, cooked, moist heat) 3 oz	281mg (100% RDI)	Standard Release (Common)
+	91	Fat Free Broiled Turkey Patties (Turkey, ground, fat free, patties, broiled) 1 patty	281mg (100% RDI)	Standard Release (Common)
+	92	Subway Tuna Sub (SUBWAY, tuna sub on white bread with lettuce and tomato) 6 inch sub	280mg (100% RDI)	Standard Release (Common)
+	93	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	280mg (100% RDI)	Standard Release (Common)
+	94	Roasted Lamb Shank (1/4 inch fat) (Lamb, leg, shank half, separable lean only, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	280mg (100% RDI)	Standard Release (Common)
+	95	Broiled Boston Steak (Pork) (Pork, fresh, shoulder, blade, boston (steaks), separable lean and fat, cooked, broiled) 3 oz	276mg (99% RDI)	Standard Release (Common)
+	96	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	276mg (99% RDI)	Standard Release (Common)
+	97	Top Blade Chuck Steak (Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled) 3 oz	275mg (98% RDI)	Standard Release (Common)
+	98	Roasted Turkey Light Meat (Turkey, all classes, light meat, cooked, roasted) 1 serving	273mg (97% RDI)	Standard Release (Common)
+	99	Roasted Turkey Drumstick (Turkey, drumstick, from whole bird, meat only, roasted) 3 oz	273mg (97% RDI)	Standard Release (Common)
+	100	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	272mg (97% RDI)	Standard Release (Common)
+	101	Pan Fried Beef Liver (Beef, variety meats and by-products, liver, cooked, pan-fried) 1 slice	271mg (97% RDI)	Standard Release (Common)
+	102	Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup	270mg (96% RDI)	Standard Release (Common)
+	103	English Muffin With Egg Cheese And Sausage (Fast foods, english muffin, with egg, cheese, and sausage) 1 item	269mg (96% RDI)	Standard Release (Common)
+	104	Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz	269mg (96% RDI)	Standard Release (Common)
+	105	Canned Sockeye Salmon (Salmon, sockeye, canned, drained solids, without skin and bones) 3 oz	269mg (96% RDI)	Standard Release (Common)
+	106	Cooked Sea Bass (Fish, sea bass, mixed species, cooked, dry heat) 1 fillet	268mg (96% RDI)	Standard Release (Common)
+	107	Blue Crab (Crustaceans, crab, blue, cooked, moist heat) 1 cup, flaked and pieces	267mg (95% RDI)	Standard Release (Common)
+	108	Cooked Dungeness Crab (Crustaceans, crab, dungeness, cooked, moist heat) 3 oz	264mg (94% RDI)	Standard Release (Common)
+	109	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)	264mg (94% RDI)	Standard Release (Common)
+	110	Roast Turkey (Without Skin) (Turkey, whole, meat only, cooked, roasted) 3 oz	264mg (94% RDI)	Standard Release (Common)
+	111	Roasted Skinless Chicken Drumstick (Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted) 1 drumstick without skin	262mg (94% RDI)	Standard Release (Common)
+	112	Grilled Porterhouse Steak (Choice) (Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled) 3 oz	262mg (94% RDI)	Standard Release (Common)
+	113	Biscuit With Egg And Ham (Fast foods, biscuit, with egg and ham) 1 biscuit	258mg (92% RDI)	Standard Release (Common)
+	114	Roasted Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, cooked, roasted) 1 piece	255mg (91% RDI)	Standard Release (Common)
+	115	Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz	252mg (90% RDI)	Standard Release (Common)
+	116	Broiled Turkey Patties (Turkey, ground, 85% lean, 15% fat, patties, broiled) 3 oz	252mg (90% RDI)	Standard Release (Common)
+	117	Cooked Lamb Liver (Pan Fried) (Lamb, variety meats and by-products, liver, cooked, pan-fried) 3 oz	252mg (90% RDI)	Standard Release (Common)
+	118	Roast Turkey Dark Meat (Turkey, whole, dark meat, cooked, roasted) 1 serving	251mg (90% RDI)	Standard Release (Common)
+	119	Roasted Turkey Thigh (Turkey, thigh, from whole bird, meat only, roasted) 3 oz	251mg (90% RDI)	Standard Release (Common)
+	120	Turkey, ground (minced), 93% lean, 7% fat, patties, broiled (Turkey, ground, 93% lean, 7% fat, patties, broiled) 3 oz	251mg (90% RDI)	Standard Release (Common)
+	121	Flat Fish (Flounder Or Sole) (Fish, flatfish (flounder and sole species), cooked, dry heat) 1 fillet	250mg (89% RDI)	Standard Release (Common)
+	122	Roasted Turkey (Turkey, whole, meat and skin, cooked, roasted) 3 oz	247mg (88% RDI)	Standard Release (Common)
+	123	Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz	247mg (88% RDI)	Standard Release (Common)
+	124	Fast foods, hamburger; single, large patty; with condiments, vegetables and mayonnaise 1 item	247mg (88% RDI)	Standard Release (Common)
+	125	Broiled Ground (Minced) Lamb (Lamb, ground, cooked, broiled) 3 oz	246mg (88% RDI)	Standard Release (Common)
+	126	Raw Tilapia (Fish, tilapia, raw) 1 fillet	244mg (87% RDI)	Standard Release (Common)
+	127	Cooked Clams (Mollusks, clam, mixed species, cooked, moist heat) 3 oz	243mg (87% RDI)	Standard Release (Common)
+	128	Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce 1 item	241mg (86% RDI)	Standard Release (Common)
+	129	Raw Chicken Breast (Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw) 3 oz	241mg (86% RDI)	Standard Release (Common)
+	130	Canned Salmon (Fish, salmon, sockeye, canned, drained solids) 3 oz	241mg (86% RDI)	Standard Release (Common)
+	131	Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz	241mg (86% RDI)	Standard Release (Common)
+	132	Biscuit With Ham (Fast foods, biscuit, with ham) 1 biscuit	238mg (85% RDI)	Standard Release (Common)
+	133	Canned Shrimp (Crustaceans, shrimp, mixed species, canned) 1 cup	238mg (85% RDI)	Standard Release (Common)
+	134	Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz	237mg (85% RDI)	Standard Release (Common)
+	135	Raw Chicken Wings (Chicken, broilers or fryers, wing, meat and skin, raw) 1 piece	236mg (84% RDI)	Standard Release (Common)
+	136	Biscuit With Egg Cheese And Bacon (Fast foods, biscuit, with egg, cheese, and bacon) 1 item	236mg (84% RDI)	Standard Release (Common)
+	137	Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup	236mg (84% RDI)	Standard Release (Common)
+	138	Roasted Pork Tenderloin (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted) 3 oz	234mg (83% RDI)	Standard Release (Common)
+	139	Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet	233mg (83% RDI)	Standard Release (Common)
+	140	Raw Atlantic Mackerel (Fish, mackerel, Atlantic, raw) 1 fillet	233mg (83% RDI)	Standard Release (Common)
+	141	Roasted Pork Backribs (Pork, fresh, backribs, separable lean and fat, cooked, roasted) 3 oz	233mg (83% RDI)	Standard Release (Common)
+	142	Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz	233mg (83% RDI)	Standard Release (Common)
+	143	Beef, ground (minced), 97% lean meat / 3% fat, patty, cooked, broiled (Beef, ground, 97% lean meat / 3% fat, patty, cooked, broiled) 6oz	228mg (81% RDI)	Standard Release (Common)
+	144	Raw Fat Free Ground (Minced) Turkey (Turkey, ground, fat free, raw) 1 patty (cooked from 4 oz raw)	227mg (81% RDI)	Standard Release (Common)
+	145	Cooked Blue Mussels (Mollusks, mussel, blue, cooked, moist heat) 3 oz	227mg (81% RDI)	Standard Release (Common)
+	146	granola, homemade (Cereals ready-to-eat, granola, homemade) 1 cup	227mg (81% RDI)	Standard Release (Common)
+	147	Game meat, deer, tenderloin, separable lean only, cooked, broiled 1 serving ( 3 oz )	226mg (81% RDI)	Standard Release (Common)
+	148	Canned Pink Salmon (Fish, Salmon, pink, canned, drained solids, without skin and bones) 3 oz	226mg (81% RDI)	Standard Release (Common)
+	149	Fast foods, hamburger; single, regular patty; double decker bun with condiments and special sauce 1 item	226mg (81% RDI)	Standard Release (Common)
+	150	Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz	225mg (80% RDI)	Standard Release (Common)
+	151	Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz	225mg (80% RDI)	Standard Release (Common)
+	152	High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass	224mg (80% RDI)	Standard Release (Common)
+	153	Cooked Ostrich Steak (Inside Strip) (Ostrich, inside strip, cooked) 1 serving ( 3 oz )	223mg (80% RDI)	Standard Release (Common)
+	154	Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz	222mg (79% RDI)	Standard Release (Common)
+	155	Cooked Shrimp (Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture)) 3 oz	221mg (79% RDI)	Standard Release (Common)
+	156	Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz	220mg (79% RDI)	Standard Release (Common)
+	157	Raw Queen Crab (Crustaceans, crab, queen, raw) 3 oz	219mg (78% RDI)	Standard Release (Common)
+	158	Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz	217mg (77% RDI)	Standard Release (Common)
+	159	Biscuit With Egg And Bacon (Fast foods, biscuit, with egg and bacon) 1 biscuit	216mg (77% RDI)	Standard Release (Common)
+	160	Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz	216mg (77% RDI)	Standard Release (Common)
+	161	Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz	215mg (77% RDI)	Standard Release (Common)
+	162	Dry Pork Salami (Salami, dry or hard, pork) 3oz	215mg (77% RDI)	Standard Release (Common)
+	163	Canned Eastern Oysters (Mollusks, oyster, eastern, canned) 1 can (12 oz), oysters and liquid	215mg (77% RDI)	Standard Release (Common)
+	164	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	214mg (77% RDI)	Standard Release (Common)
+	165	Beef And Pork Baloney (Bologna) (Bologna, beef and pork) 3 (1/2) oz	214mg (76% RDI)	Standard Release (Common)
+	166	Canned Pink Salmon (With Skin And Bones) (Fish, salmon, pink, canned, drained solids) 3 oz	212mg (76% RDI)	Standard Release (Common)
+	167	Canned Sockeye Salmon (With Skin And Bones) (Salmon, sockeye, canned, total can contents) 3 oz	211mg (75% RDI)	Standard Release (Common)
+	168	Cooked Lobster (Crustaceans, lobster, northern, cooked, moist heat) 3 oz	211mg (75% RDI)	Standard Release (Common)
+	169	Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass	211mg (75% RDI)	Standard Release (Common)
+	170	Roasted Lamb Ribs (1/4 inch fat) (Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted) 3 oz	210mg (75% RDI)	Standard Release (Common)
+	171	Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass	210mg (75% RDI)	Standard Release (Common)
+	172	Beverages, Malted drink mix, natural, powder, prepared with whole milk 1 cup (8 fl oz)	209mg (75% RDI)	Standard Release (Common)
+	173	Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz	209mg (75% RDI)	Standard Release (Common)
+	174	Cooked Pacific Cod (Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture)) 1 fillet	208mg (74% RDI)	Standard Release (Common)
+	175	Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup	208mg (74% RDI)	Standard Release (Common)
+	176	Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup	208mg (74% RDI)	Standard Release (Common)
+	177	Cooked Crayfish (Crustaceans, crayfish, mixed species, farmed, cooked, moist heat) 3 oz	207mg (74% RDI)	Standard Release (Common)
+	178	Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup	206mg (74% RDI)	Standard Release (Common)
+	179	Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass	205mg (73% RDI)	Standard Release (Common)
+	180	Canadian Bacon (Raw) (Canadian bacon, unprepared) 3 oz	205mg (73% RDI)	Standard Release (Common)
+	181	Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup	205mg (73% RDI)	Standard Release (Common)
+	182	Egg Scrambled (Fast foods, egg, scrambled) 2 eggs	204mg (73% RDI)	Standard Release (Common)
+	183	Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz	202mg (72% RDI)	Standard Release (Common)
+	184	Crayfish (Crustaceans, crayfish, mixed species, wild, cooked, moist heat) 3 oz	199mg (71% RDI)	Standard Release (Common)
+	185	Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup	198mg (71% RDI)	Standard Release (Common)
+	186	Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet	198mg (71% RDI)	Standard Release (Common)
+	187	Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz	197mg (70% RDI)	Standard Release (Common)
+	188	Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup	196mg (70% RDI)	Standard Release (Common)
+	189	Beverages, Malted drink mix, chocolate, powder, prepared with whole milk 1 cup (8 fl oz)	196mg (70% RDI)	Standard Release (Common)
+	190	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	196mg (70% RDI)	Standard Release (Common)
+	191	Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz	196mg (70% RDI)	Standard Release (Common)
+	192	Pepperoni (Pepperoni, beef and pork, sliced) 3 oz	196mg (70% RDI)	Standard Release (Common)
+	193	Cooked Orange Roughy (Fish, roughy, orange, cooked, dry heat) 3 oz	196mg (70% RDI)	Standard Release (Common)
+	194	Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup	195mg (70% RDI)	Standard Release (Common)
+	195	Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass	195mg (70% RDI)	Standard Release (Common)
+	196	Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz	195mg (70% RDI)	Standard Release (Common)
+	197	Raw Anchovies (Fish, anchovy, european, raw) 3 oz	194mg (69% RDI)	Standard Release (Common)
+	198	Beverages, chocolate syrup, prepared with whole milk 1 cup (8 fl oz)	192mg (68% RDI)	Standard Release (Common)
+	199	Beverages, chocolate-flavor beverage mix, powder, prepared with whole milk 1 cup (8 fl oz)	192mg (68% RDI)	Standard Release (Common)
+	200	Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup	191mg (68% RDI)	Standard Release (Common)