Nutrient Ratio Tool
Rank foods high in one nutrient, and low in another nutrient.
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Foods Highest in Lysine and Lowest in Arginine

200 results
Name
Lysine
Arginine
Ratio
Data source
1
Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced
83mg (4% RDI)
23mg
3.61
Standard Release (Common)
2
Dried Whey Powder (Acid) (Whey, acid, dried) 1 tbsp
29mg (1% RDI)
9mg
3.22
Standard Release (Common)
3
Margarine (Margarine, regular, hard, soybean (hydrogenated)) 1 tsp
3mg (0% RDI)
1mg
3
Standard Release (Common)
4
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
1259mg (60% RDI)
421mg
2.99
Standard Release (Common)
5
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
762mg (36% RDI)
255mg
2.99
Standard Release (Common)
6
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
663mg (32% RDI)
222mg
2.99
Standard Release (Common)
7
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
1083mg (52% RDI)
363mg
2.98
Standard Release (Common)
8
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
1154mg (55% RDI)
387mg
2.98
Standard Release (Common)
9
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
942mg (45% RDI)
316mg
2.98
Standard Release (Common)
10
Low Fat Fruit Yogurt (With Vitamin D) (Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D) 1 cup (8 fl oz)
960mg (46% RDI)
323mg
2.97
Standard Release (Common)
11
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
588mg (28% RDI)
198mg
2.97
Standard Release (Common)
12
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
588mg (28% RDI)
198mg
2.97
Standard Release (Common)
13
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
1382mg (66% RDI)
470mg
2.94
Standard Release (Common)
14
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
1376mg (66% RDI)
468mg
2.94
Standard Release (Common)
15
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
1347mg (64% RDI)
459mg
2.93
Standard Release (Common)
16
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
625mg (30% RDI)
213mg
2.93
Standard Release (Common)
17
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
1288mg (61% RDI)
439mg
2.93
Standard Release (Common)
18
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
431mg (21% RDI)
147mg
2.93
Standard Release (Common)
19
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
659mg (31% RDI)
225mg
2.93
Standard Release (Common)
20
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
679mg (32% RDI)
233mg
2.91
Standard Release (Common)
21
Swiss Cheese (Cheese, swiss) 1 oz
734mg (35% RDI)
263mg
2.79
Standard Release (Common)
22
Gruyere Cheese (Cheese, gruyere) 1 oz
770mg (37% RDI)
276mg
2.79
Standard Release (Common)
23
Fontina Cheese (Cheese, fontina) 1 oz
661mg (31% RDI)
237mg
2.79
Standard Release (Common)
24
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
512mg (24% RDI)
185mg
2.77
Standard Release (Common)
25
Gouda Cheese (Cheese, gouda) 1 oz
754mg (36% RDI)
273mg
2.76
Standard Release (Common)
26
Edam Cheese (Cheese, edam) 1 oz
755mg (36% RDI)
274mg
2.76
Standard Release (Common)
27
Dried Sweet Whey Powder (Whey, sweet, dried) 1 tbsp
77mg (4% RDI)
28mg
2.75
Standard Release (Common)
28
Sweet Whey Fluid (Whey, sweet, fluid) 1 cup
167mg (8% RDI)
62mg
2.69
Standard Release (Common)
29
Whipped Cream (Cream, whipped, cream topping, pressurized) 1 tbsp
8mg (0% RDI)
3mg
2.67
Standard Release (Common)
30
Blue Cheese (Cheese, blue) 1 oz
526mg (25% RDI)
202mg
2.6
Standard Release (Common)
31
Feta Cheese (Cheese, feta) 1 oz
346mg (16% RDI)
133mg
2.6
Standard Release (Common)
32
Roquefort (Cheese, roquefort) 1 oz
525mg (25% RDI)
202mg
2.6
Standard Release (Common)
33
Provolone Cheese (Cheese, provolone) 1 oz
751mg (36% RDI)
290mg
2.59
Standard Release (Common)
34
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
751mg (36% RDI)
290mg
2.59
Standard Release (Common)
35
Camambert (Cheese, camembert) 1 oz
502mg (24% RDI)
199mg
2.52
Standard Release (Common)
36
Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)
232mg (11% RDI)
92mg
2.52
Standard Release (Common)
37
Brie Cheese (Cheese, brie) 1 oz
526mg (25% RDI)
209mg
2.52
Standard Release (Common)
38
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
939mg (45% RDI)
374mg
2.51
Standard Release (Common)
39
Romano Cheese (Cheese, romano) 1 oz
835mg (40% RDI)
333mg
2.51
Standard Release (Common)
40
Unsalted Butter (Butter, without salt) 1 tbsp
10mg (0% RDI)
4mg
2.5
Standard Release (Common)
41
Shredded Parmesan (Cheese, parmesan, shredded) 1 tbsp
192mg (9% RDI)
77mg
2.49
Standard Release (Common)
42
Gjetost Cheese (Cheese, gjetost) 1 oz
231mg (11% RDI)
94mg
2.46
Standard Release (Common)
43
Goat Milk (Milk, goat, fluid, with added vitamin D) 1 fl oz
88mg (4% RDI)
36mg
2.44
Standard Release (Common)
44
Brick Cheese (Cheese, brick) 1 oz
603mg (29% RDI)
248mg
2.43
Standard Release (Common)
45
Muenster Cheese (Cheese, muenster) 1 oz
607mg (29% RDI)
250mg
2.43
Standard Release (Common)
46
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
378mg (18% RDI)
156mg
2.42
Standard Release (Common)
47
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
622mg (30% RDI)
257mg
2.42
Standard Release (Common)
48
Neufchatel Cheese (Cheese, neufchatel) 1 oz
249mg (12% RDI)
103mg
2.42
Standard Release (Common)
49
Cream Cheese (Cheese, cream) 1 tbsp
82mg (4% RDI)
34mg
2.41
Standard Release (Common)
50
Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp
270mg (13% RDI)
112mg
2.41
Standard Release (Common)
51
Tilsit Cheese (Cheese, tilsit) 1 oz
579mg (28% RDI)
241mg
2.4
Standard Release (Common)
52
Papaya (Papayas, raw) 1 cup 1 inch pieces
36mg (2% RDI)
15mg
2.4
Standard Release (Common)
53
Port De Salut Cheese (Cheese, port de salut) 1 oz
564mg (27% RDI)
235mg
2.4
Standard Release (Common)
54
Limburger Cheese (Cheese, limburger) 1 cubic inch
302mg (14% RDI)
126mg
2.4
Standard Release (Common)
55
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
461mg (22% RDI)
194mg
2.38
Standard Release (Common)
56
Pears Canned In Syrup (Pears, canned, extra heavy syrup pack, solids and liquids) 1 cup, halves
19mg (1% RDI)
8mg
2.38
Standard Release (Common)
57
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
697mg (33% RDI)
294mg
2.37
Standard Release (Common)
58
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
554mg (26% RDI)
234mg
2.37
Standard Release (Common)
59
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
700mg (33% RDI)
296mg
2.36
Standard Release (Common)
60
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
623mg (30% RDI)
264mg
2.36
Standard Release (Common)
61
Cultured Sour Cream (Cream, sour, cultured) 1 tbsp
33mg (2% RDI)
14mg
2.36
Standard Release (Common)
62
Sapodilla (Sapodilla, raw) 1 cup, pulp
94mg (4% RDI)
41mg
2.29
Standard Release (Common)
63
Beverages, shake, fast food, strawberry 1 fl oz
63mg (3% RDI)
28mg
2.25
Standard Release (Common)
64
Colby Cheese (Cheese, colby) 1 oz
562mg (27% RDI)
255mg
2.2
Standard Release (Common)
65
Caraway Cheese (Cheese, caraway) 1 oz
595mg (28% RDI)
270mg
2.2
Standard Release (Common)
66
Sweetened Condensed Milk (Milk, canned, condensed, sweetened) 1 fl oz
240mg (11% RDI)
109mg
2.2
Standard Release (Common)
67
Monterey Cheese (Cheese, monterey) 1 oz
579mg (28% RDI)
263mg
2.2
Standard Release (Common)
68
Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milk 1 cup (8 fl oz)
638mg (30% RDI)
290mg
2.2
Standard Release (Common)
69
Golden Delicious Apples (Apples, raw, golden delicious, with skin) 1 medium
22mg (1% RDI)
10mg
2.2
Standard Release (Common)
70
Chesire Cheese (Cheese, cheshire) 1 oz
552mg (26% RDI)
251mg
2.2
Standard Release (Common)
71
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
530mg (25% RDI)
241mg
2.2
Standard Release (Common)
72
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
530mg (25% RDI)
241mg
2.2
Standard Release (Common)
73
Evaporated Milk (Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D) 1 fl oz
191mg (9% RDI)
87mg
2.2
Standard Release (Common)
74
Sundae Caramel (Fast foods, sundae, caramel) 1 sundae
550mg (26% RDI)
251mg
2.19
Standard Release (Common)
75
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
668mg (32% RDI)
305mg
2.19
Standard Release (Common)
76
Coffee Cream Liqueur (Alcoholic beverage, liqueur, coffee with cream, 34 proof) 1 (1/2) fl oz
105mg (5% RDI)
48mg
2.19
Standard Release (Common)
77
Lowfat Sour Cream (Cream, sour, reduced fat, cultured) 1 tbsp
35mg (2% RDI)
16mg
2.19
Standard Release (Common)
78
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
1269mg (60% RDI)
581mg
2.18
Standard Release (Common)
79
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
538mg (26% RDI)
248mg
2.17
Standard Release (Common)
80
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
206mg (10% RDI)
95mg
2.17
Standard Release (Common)
81
Red Delicious Apples (Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
28mg (1% RDI)
13mg
2.15
Standard Release (Common)
82
Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milk 6 fl oz
481mg (23% RDI)
224mg
2.15
Standard Release (Common)
83
Apricots (Apricots, raw) 1 cup, halves
150mg (7% RDI)
70mg
2.14
Standard Release (Common)
84
Mangos (Mangos, raw) 1 cup pieces
109mg (5% RDI)
51mg
2.14
Standard Release (Common)
85
Sundae Strawberry (Fast foods, sundae, strawberry) 1 sundae
462mg (22% RDI)
217mg
2.13
Standard Release (Common)
86
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
370mg (18% RDI)
174mg
2.13
Standard Release (Common)
87
Caramel Candy (Candies, caramels) 1 piece
34mg (2% RDI)
16mg
2.13
Standard Release (Common)
88
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
1678mg (80% RDI)
792mg
2.12
Standard Release (Common)
89
Dried Pears (Pears, dried, sulfured, uncooked) 1 oz (2 halves)
19mg (1% RDI)
9mg
2.11
Standard Release (Common)
90
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
463mg (22% RDI)
220mg
2.1
Standard Release (Common)
91
Raw Portobellos (Exposed To Sunlight Or UV) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced
217mg (10% RDI)
106mg
2.05
Standard Release (Common)
92
Raw Cremini Mushrooms (Mushrooms, brown, italian, or crimini, raw) 1 cup whole
219mg (10% RDI)
107mg
2.05
Standard Release (Common)
93
Imitation Sour Cream (Sour cream, imitation, cultured) 1 oz
55mg (3% RDI)
27mg
2.04
Standard Release (Common)
94
Dried Apples (Apples, dried, sulfured, uncooked) 1 oz (5 rings)
16mg (1% RDI)
8mg
2
Standard Release (Common)
95
Feijoa (Feijoa, raw) 1 cup, pureed
92mg (4% RDI)
46mg
2
Standard Release (Common)
96
Apples (Without Skin) (Apples, raw, without skin) 1 cup slices
14mg (1% RDI)
7mg
2
Standard Release (Common)
97
Crabapples (Crabapples, raw) 1 cup slices
28mg (1% RDI)
14mg
2
Standard Release (Common)
98
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
436mg (21% RDI)
221mg
1.97
Standard Release (Common)
99
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
21mg (1% RDI)
11mg
1.91
Standard Release (Common)
100
Grated Parmesan (Cheese, parmesan, grated) 1 oz
625mg (30% RDI)
329mg
1.9
Standard Release (Common)
101
Beverages, Carob-flavor beverage mix, powder, prepared with whole milk 1 cup (8 fl oz)
343mg (16% RDI)
182mg
1.88
Standard Release (Common)
102
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
294mg (14% RDI)
156mg
1.88
Standard Release (Common)
103
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
981mg (47% RDI)
522mg
1.88
Standard Release (Common)
104
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
992mg (47% RDI)
528mg
1.88
Standard Release (Common)
105
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
291mg (14% RDI)
155mg
1.88
Standard Release (Common)
106
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
1055mg (50% RDI)
562mg
1.88
Standard Release (Common)
107
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
274mg (13% RDI)
146mg
1.88
Standard Release (Common)
108
Apples (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 1 cup, quartered or chopped
15mg (1% RDI)
8mg
1.88
Standard Release (Common)
109
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
570mg (27% RDI)
304mg
1.88
Standard Release (Common)
110
Beverages, Meal supplement drink, canned, peanut flavor 1 cup
356mg (17% RDI)
190mg
1.87
Standard Release (Common)
111
Half And Half Cream (Cream, fluid, half and half) 1 fl oz
41mg (2% RDI)
22mg
1.86
Standard Release (Common)
112
Light Cream (Coffe Cream) (Cream, fluid, light (coffee cream or table cream)) 1 fl oz
39mg (2% RDI)
21mg
1.86
Standard Release (Common)
113
Beverages, Eggnog-flavor mix, powder, prepared with whole milk 1 cup (8 fl oz)
348mg (17% RDI)
188mg
1.85
Standard Release (Common)
114
Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz
37mg (2% RDI)
20mg
1.85
Standard Release (Common)
115
Tamari (Soy sauce made from soy (tamari)) 1 tbsp
132mg (6% RDI)
73mg
1.81
Standard Release (Common)
116
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
95mg (5% RDI)
53mg
1.79
Standard Release (Common)
117
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
285mg (14% RDI)
160mg
1.78
Standard Release (Common)
118
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
971mg (46% RDI)
548mg
1.77
Standard Release (Common)
119
Nectarines (Nectarines, raw) 1 cup slices
23mg (1% RDI)
13mg
1.77
Standard Release (Common)
120
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
49mg (2% RDI)
28mg
1.75
Standard Release (Common)
121
Plums (Plums, raw) 1 cup, sliced
26mg (1% RDI)
15mg
1.73
Standard Release (Common)
122
Figs (Figs, raw) 1 large (2-1/2 inch dia)
19mg (1% RDI)
11mg
1.73
Standard Release (Common)
123
Red Anjou Pears (Pears, raw, red anjou) 1 small
19mg (1% RDI)
11mg
1.73
Standard Release (Common)
124
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
255mg (12% RDI)
148mg
1.72
Standard Release (Common)
125
Beverages, chocolate syrup, prepared with whole milk 1 cup (8 fl oz)
372mg (18% RDI)
217mg
1.71
Standard Release (Common)
126
Pears (Pears, raw) 1 cup, slices
24mg (1% RDI)
14mg
1.71
Standard Release (Common)
127
Beverages, chocolate-flavor beverage mix, powder, prepared with whole milk 1 cup (8 fl oz)
372mg (18% RDI)
218mg
1.71
Standard Release (Common)
128
Sundae Hot Fudge (Fast foods, sundae, hot fudge) 1 sundae
354mg (17% RDI)
209mg
1.69
Standard Release (Common)
129
Beverages, Malted drink mix, chocolate, powder, prepared with whole milk 1 cup (8 fl oz)
376mg (18% RDI)
225mg
1.67
Standard Release (Common)
130
Bartlett Pears (Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
25mg (1% RDI)
15mg
1.67
Standard Release (Common)
131
Green Anjou Pear (Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
28mg (1% RDI)
17mg
1.65
Standard Release (Common)
132
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
46mg (2% RDI)
28mg
1.64
Standard Release (Common)
133
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
34mg (2% RDI)
21mg
1.62
Standard Release (Common)
134
Breast Milk (Human) (Milk, human, mature, fluid) 1 fl oz
21mg (1% RDI)
13mg
1.62
Standard Release (Common)
135
Cheese Pizza (Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust) 1 slice
824mg (39% RDI)
520mg
1.58
Standard Release (Common)
136
Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded
17mg (1% RDI)
11mg
1.55
Standard Release (Common)
137
Kippered Herring (Fish, herring, Atlantic, kippered) 1 fillet, small (2-3/8 inch x 1-3/8 inch x 1/4 inch)
452mg (22% RDI)
294mg
1.54
Standard Release (Common)
138
Raw Anchovies (Fish, anchovy, european, raw) 3 oz
1589mg (76% RDI)
1034mg
1.54
Standard Release (Common)
139
Raw Yellowfin Tuna (Fish, tuna, fresh, yellowfin, raw) 1 oz, boneless
610mg (29% RDI)
397mg
1.54
Standard Release (Common)
140
Cooked Turbot (Fish, turbot, european, cooked, dry heat) 3 oz
1607mg (77% RDI)
1046mg
1.54
Standard Release (Common)
141
Cooked Sturgeon (Fish, sturgeon, mixed species, cooked, dry heat) 3 oz
1616mg (77% RDI)
1052mg
1.54
Standard Release (Common)
142
Cooked Smelt (Fish, smelt, rainbow, cooked, dry heat) 3 oz
1765mg (84% RDI)
1149mg
1.54
Standard Release (Common)
143
Cooked Pollock (Fish, pollock, Atlantic, cooked, dry heat) 3 oz
1946mg (93% RDI)
1267mg
1.54
Standard Release (Common)
144
Cooked Atlantic Salmon (Farmed) (Fish, salmon, Atlantic, farmed, cooked, dry heat) 6oz fillet
3451mg (164% RDI)
2247mg
1.54
Standard Release (Common)
145
Cooked Walleye Pike (Fish, pike, walleye, cooked, dry heat) 1 fillet
2795mg (133% RDI)
1820mg
1.54
Standard Release (Common)
146
Cooked Striped Bass (Fish, bass, striped, cooked, dry heat) 1 fillet
2589mg (123% RDI)
1686mg
1.54
Standard Release (Common)
147
Cooked Snapper (Fish, snapper, mixed species, cooked, dry heat) 1 fillet
4106mg (196% RDI)
2674mg
1.54
Standard Release (Common)
148
Cooked Coho Salmon (Wild) (Fish, salmon, coho, wild, cooked, dry heat) 6oz fillet
3662mg (174% RDI)
2385mg
1.54
Standard Release (Common)
149
Cooked Halibut (Fish, halibut, Atlantic and Pacific, cooked, dry heat) 3 oz
1973mg (94% RDI)
1285mg
1.54
Standard Release (Common)
150
Canned White Tuna (Water Packed) (Fish, tuna, white, canned in water, drained solids) 3 oz
1844mg (88% RDI)
1201mg
1.54
Standard Release (Common)
151
Cooked Pacific Herring (Fish, herring, Pacific, cooked, dry heat) 1 fillet
2779mg (132% RDI)
1810mg
1.54
Standard Release (Common)
152
Raw Fresh Water Bass (Fish, bass, fresh water, mixed species, raw) 1 fillet
1368mg (65% RDI)
891mg
1.54
Standard Release (Common)
153
Pickled Herring (Fish, herring, Atlantic, pickled) 1 oz, boneless
370mg (18% RDI)
241mg
1.54
Standard Release (Common)
154
Raw Yellowtail (Fish, yellowtail, mixed species, raw) 3 oz
1807mg (86% RDI)
1177mg
1.54
Standard Release (Common)
155
Smoked Whitefish (Fish, whitefish, mixed species, smoked) 1 cup, cooked
2923mg (139% RDI)
1904mg
1.54
Standard Release (Common)
156
Raw Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, raw) 3 oz
1549mg (74% RDI)
1009mg
1.54
Standard Release (Common)
157
Cooked Atlantic Cod (Dry Heat) (Fish, cod, Atlantic, cooked, dry heat) 1 fillet
3775mg (180% RDI)
2459mg
1.54
Standard Release (Common)
158
Cooked Yellowtail (Fish, yellowtail, mixed species, cooked, dry heat) 1/2 fillet
3979mg (189% RDI)
2592mg
1.54
Standard Release (Common)
159
Canned Sockeye Salmon (With Bones) (Fish, salmon, sockeye, canned, without salt, drained solids with bone) 3 oz
1598mg (76% RDI)
1041mg
1.54
Standard Release (Common)
160
Cooked Coho Salmon (Wild Caught) (Fish, salmon, coho, wild, cooked, moist heat) 6oz fillet
4272mg (203% RDI)
2783mg
1.54
Standard Release (Common)
161
Cooked Tilefish (Fish, tilefish, cooked, dry heat) 1/2 fillet
3374mg (161% RDI)
2198mg
1.54
Standard Release (Common)
162
Cooked Yellowfin Tuna (Fish, tuna, yellowfin, fresh, cooked, dry heat) 6oz fillet
4361mg (208% RDI)
2841mg
1.54
Standard Release (Common)
163
Cooked Mahimahi (Fish, mahimahi, cooked, dry heat) 1 fillet
3463mg (165% RDI)
2256mg
1.54
Standard Release (Common)
164
Cooked Wild Atlantic Salmon (Fish, salmon, Atlantic, wild, cooked, dry heat) 6oz fillet
3971mg (189% RDI)
2587mg
1.53
Standard Release (Common)
165
Cooked Whitefish (Fish, whitefish, mixed species, cooked, dry heat) 3 oz
1911mg (91% RDI)
1245mg
1.53
Standard Release (Common)
166
Cooked Pompano (Fish, pompano, florida, cooked, dry heat) 1 fillet
1914mg (91% RDI)
1247mg
1.53
Standard Release (Common)
167
Cooked Northern Pike (Fish, pike, northern, cooked, dry heat) 6oz fillet
3854mg (184% RDI)
2511mg
1.53
Standard Release (Common)
168
Cooked Coho Salmon (Farmed) (Fish, salmon, coho, farmed, cooked, dry heat) 6oz fillet
3794mg (181% RDI)
2472mg
1.53
Standard Release (Common)
169
Raw Whiting (Fish, whiting, mixed species, raw) 1 fillet
1547mg (74% RDI)
1008mg
1.53
Standard Release (Common)
170
Canned Anchovies (Fish, anchovy, european, canned in oil, drained solids) 5 anchovies
531mg (25% RDI)
346mg
1.53
Standard Release (Common)
171
Cooked Bluefin Tuna (Fish, tuna, fresh, bluefin, cooked, dry heat) 6oz fillet
4670mg (222% RDI)
3043mg
1.53
Standard Release (Common)
172
Cooked Haddock (Fish, haddock, cooked, dry heat) 1 fillet
3189mg (152% RDI)
2078mg
1.53
Standard Release (Common)
173
Cooked Atlantic Mackerel (Fish, mackerel, Atlantic, cooked, dry heat) 6oz fillet
3723mg (177% RDI)
2426mg
1.53
Standard Release (Common)
174
Cooked Swordfish (Fish, swordfish, cooked, dry heat) 3 oz
1843mg (88% RDI)
1201mg
1.53
Standard Release (Common)
175
Canned Atlantic Cod (Fish, cod, Atlantic, canned, solids and liquid) 3 oz
1777mg (85% RDI)
1158mg
1.53
Standard Release (Common)
176
Cooked Skipjack (Fish, tuna, skipjack, fresh, cooked, dry heat) 3 oz
2202mg (105% RDI)
1435mg
1.53
Standard Release (Common)
177
Raw Skipjack Tuna (Fish, tuna, fresh, skipjack, raw) 3 oz
1717mg (82% RDI)
1119mg
1.53
Standard Release (Common)
178
Cooked King Mackerel (Fish, mackerel, king, cooked, dry heat) 3 oz
2030mg (97% RDI)
1323mg
1.53
Standard Release (Common)
179
Smoked Sturgeon (Fish, sturgeon, mixed species, smoked) 3 oz
2435mg (116% RDI)
1587mg
1.53
Standard Release (Common)
180
Atlantic Herring (Fish, herring, Atlantic, cooked, dry heat) 1 fillet
3024mg (144% RDI)
1971mg
1.53
Standard Release (Common)
181
Cooked Eel (Fish, eel, mixed species, cooked, dry heat) 1 fillet
3452mg (164% RDI)
2250mg
1.53
Standard Release (Common)
182
Raw Coho Salmon (Fish, salmon, coho, farmed, raw) 3 oz
1660mg (79% RDI)
1082mg
1.53
Standard Release (Common)
183
Cooked Trout (Fish, trout, rainbow, wild, cooked, dry heat) 1 fillet
3010mg (143% RDI)
1962mg
1.53
Standard Release (Common)
184
Cooked Catfish (Fish, catfish, channel, wild, cooked, dry heat) 1 fillet
2427mg (116% RDI)
1582mg
1.53
Standard Release (Common)
185
Raw Bluefin Tuna (Fish, tuna, fresh, bluefin, raw) 3 oz
1821mg (87% RDI)
1187mg
1.53
Standard Release (Common)
186
Canned White Tuna (Oil Packed) (Fish, tuna, white, canned in oil, drained solids) 3 oz
2071mg (99% RDI)
1350mg
1.53
Standard Release (Common)
187
Raw Rainbow Trout (Fish, trout, rainbow, farmed, raw) 1 fillet
1514mg (72% RDI)
987mg
1.53
Standard Release (Common)
188
Canned Sardines (Fish, sardine, Atlantic, canned in oil, drained solids with bone) 1 cup, drained
3367mg (160% RDI)
2195mg
1.53
Standard Release (Common)
189
Cooked Lingcod (Fish, lingcod, cooked, dry heat) 3 oz
1767mg (84% RDI)
1152mg
1.53
Standard Release (Common)
190
Smoked Haddock (Fish, haddock, smoked) 1 oz, boneless
658mg (31% RDI)
429mg
1.53
Standard Release (Common)
191
Smoked Salmon (Fish, salmon, chinook, smoked) 1 oz, boneless
477mg (23% RDI)
311mg
1.53
Standard Release (Common)
192
Cooked Sablefish (Fish, sablefish, cooked, dry heat) 3 oz
1342mg (64% RDI)
875mg
1.53
Standard Release (Common)
193
Cooked Rainbow Trout (Fish, trout, rainbow, farmed, cooked, dry heat) 1 fillet
1624mg (77% RDI)
1059mg
1.53
Standard Release (Common)
194
Cooked Alaskan Pollock (Fish, pollock, Alaska, cooked, dry heat (may contain additives to retain moisture)) 1 fillet
1294mg (62% RDI)
844mg
1.53
Standard Release (Common)
195
Salted Butter (Butter, salted) 1 pat (1 inch sq, 1/3 inch high)
3mg (0% RDI)
2mg
1.5
Standard Release (Common)
196
Cinnamon (Spices, cinnamon, ground) 1 tsp
6mg (0% RDI)
4mg
1.5
Standard Release (Common)
197
Dried Longans (Longans, dried) 1 fruit
3mg (0% RDI)
2mg
1.5
Standard Release (Common)
198
Raw Green Tomatoes (Tomatoes, green, raw) 1 medium
54mg (3% RDI)
36mg
1.5
Standard Release (Common)
199
Ketchup (Catsup) 1 tbsp
4mg (0% RDI)
3mg
1.33
Standard Release (Common)
200
Low Sodium Ketchup (Catsup, low sodium) 1 tbsp
4mg (0% RDI)
3mg
1.33
Standard Release (Common)