Top 10 Foods Highest in Threonine


Threonine is an essential amino acid with a wide range of functions ranging from maintaining a protein balance to the creation of collagen and elastic muscle tissue like that in the heart, and production of digestive enzymes.
High threonine foods include lean beef, chicken, pork, tuna, tofu, beans, milk, cheese, green peas, eggs, seeds, and nuts. The reference dietary intake (RDI) of threonine is 15mg per kilogram of body weight or 6.8mg per pound. A person weighing 70kg (~154 pounds) should consume around 1050mg of threonine per day.
Below is a list of the top 10 foods highest in threonine with the %RDI calculated for someone weighing 70kg (154lbs). For more high threonine foods see the extended list of threonine-rich foods.
List of High Threonine Foods

#1: Beef (Skirt Steak)
Threonine per 6oz Steak | Threonine per 100g | Threonine per 200 Calories |
---|---|---|
2712mg (258% DV) | 1595mg (152% DV) | 1190mg (113% DV) |
More Red Meat High in Threonine
- 246% RDI (2586mg) per 6oz of lamb roast
- 165% RDI (1734mg) per 6oz of lean ground beef
- 119% RDI (1247mg) per 3oz of chuck roast
- 103% RDI (1082mg) per 3oz of buffalo steak

#2: Lean Chicken & Turkey
Threonine in a 6oz Chicken Breast | Threonine per 100g | Threonine per 200 Calories |
---|---|---|
2445mg (233% DV) | 1438mg (137% DV) | 1832mg (174% DV) |
More Poultry High in Threonine
- 274% RDI (2874mg) in a whole chicken leg
- 235% RDI (2468mg) per 6oz of ground turkey
- 159% RDI (1664mg) per 6oz of roast turkey breast
- 134% RDI (1404mg) per cup chopped of roast duck
- 107% RDI (1128mg) in a roast chicken drumstick

#3: Lean Pork Chops
Threonine in a 6oz Chop | Threonine per 100g | Threonine per 200 Calories |
---|---|---|
2317mg (221% DV) | 1363mg (130% DV) | 1398mg (133% DV) |
More Pork Products High in Threonine
- 220% RDI (2309mg) per 6oz of broiled tenderloin
- 173% RDI (1813mg) per cup of diced roast ham
- 130% RDI (1369mg) per 5oz rack of pork ribs
- 101% RDI 1062mg) per 3oz bratwurst sausage

#4: Tuna
Threonine in a 6oz Fillet | Threonine per 100g | Threonine per 200 Calories |
---|---|---|
2229mg (212% DV) | 1311mg (125% DV) | 1425mg (136% DV) |
More Fish High in Threonine
- 202% RDI (2120mg) per 6oz of salmon
- 187% RDI (1965mg) per 6oz of tilapia
- 187% RDI (1960mg) per 6oz of snapper
- 157% RDI (1654mg) per 6oz mahimahi fillet
- 153% RDI (1608mg) per cup of canned sardines

#5: Firm Tofu
Threonine per Cup | Threonine per 100g | Threonine per 200 Calories |
---|---|---|
1978mg (188% DV) | 785mg (75% DV) | 1090mg (104% DV) |
More Soy Foods High in Threonine
- 68% RDI (715mg) per 1/2 cup of natto
- 50% RDI (524mg) per 16oz glass of soymilk
- 34% RDI (253mg) per cup of soybean sprouts

#6: Boiled Soybeans (Edamame)
Threonine per Cup | Threonine per 100g | Threonine per 200 Calories |
---|---|---|
1244mg (118% DV) | 723mg (69% DV) | 841mg (80% DV) |
More Cooked Legumes High in Threonine
- 69% RDI (726mg) per cup of navy beans
- 67% RDI (706mg) per cup of kidney beans
- 61% RDI (642mg) per cup of black beans
- 61% RDI (640mg) per cup of lentils
- 59% RDI (621mg) per cup of norther beans

#7: Milk
Threonine per 16oz Glass | Threonine per 100g | Threonine per 200 Calories |
---|---|---|
706mg (67% DV) | 144mg (14% DV) | 847mg (81% DV) |
More Dairy Products High in Threonine
- 62% RDI (649mg) per cup of ricotta
- 55% RDI (649mg) per cup of non-fat yogurt
- 36% RDI (374mg) per oz of grated parmesan
- 28% RDI (296mg) per oz of cheddar
- 27% RDI (279mg) per oz of mozzarella

#8: Green Peas
Threonine per Cup Cooked | Threonine per 100g | Threonine per 200 Calories |
---|---|---|
322mg (31% DV) | 201mg (19% DV) | 479mg (46% DV) |
More Vegetables High in Threonine
- 24% RDI (250mg) per cup of sweet potatoes
- 23% RDI (245mg) per cup of cooked carrots
- 22% RDI (229mg) per cup of cooked spinach
- 18% RDI (187mg) per cup of cooked corn
- 16% RDI (170mg) per cup of cooked kale

#9: Eggs
Threonine in 1 Large Egg | Threonine per 100g | Threonine per 200 Calories |
---|---|---|
302mg (29% DV) | 604mg (58% DV) | 779mg (74% DV) |
#10: Squash and Pumpkin Seeds
Threonine per 1oz Handful | Threonine per 100g | Threonine per 200 Calories |
---|---|---|
283mg (27% DV) | 998mg (95% DV) | 357mg (34% DV) |
More Nuts and Seeds High in Threonine
- 34% RDI (360mg) per oz of hemp seeds
- 22% RDI (230mg) per oz of peanuts
- 21% RDI (224mg) per oz of sunflower seeds
- 21% RDI (218mg) per oz of flax seeds
- 19% RDI (201mg) per oz of chia seeds

Printable One Page Sheet

Extended list of Threonine Rich Foods
Food | Serving | Threonine |
---|---|---|
#1 Octopus | per 3oz | 104% DV (1091mg) |
#2 King Crab | per leg | 100% DV (1049mg) |
#3 Canned Clams | per 3oz | 94% DV (983mg) |
#4 Lobster | per 3oz | 86% DV (905mg) |
#5 Teff | per cup cooked | 36% DV (375mg) |
#6 Kamut | per cup cooked | 28% DV (296mg) |
#7 Quinoa | per cup cooked | 23% DV (242mg) |
#8 Oatmeal | per cup cooked | 21% DV (225mg) |
#9 Mamey Sapote | per cup (pieces) | 14% DV (149mg) |
#10 Avocados | per avocado | 14% DV (147mg) |
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
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