Top 10 Foods Highest in Threonine

Written by Daisy Whitbread, MScN
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, soy, pork, chicken, liver, cheese, shellfish, nuts, seeds, beans, and lentils. The recommended daily intake 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.

#1: Lean Beef & Lamb (Roast Beef)
Threonine 100g Per piece (296g)Per 3oz (85g)
1729mg (165% RDI)5118mg (487% RDI)1470mg (140% RDI)
Other Beef & Lamb Cuts High in Threonine (%RDI per 3oz, cooked): Grilled Sirloin (139%), Beef Steak (134%), New Zealand Lamb (129%), Beef Tenderloin (124%), Lamb Shoulder (123%), Stewing Beef (119%), Australian Lamb (118%), and Leg of Lamb (98%). Click to see complete nutrition facts.



#2: Soya Foods (Soybeans, roasted)
Threonine 100g Per cup (93g)Per ounce (28g)
1719mg (164% RDI)1599mg (152% RDI)481mg (59% RDI)
Other Soya Foods High in Threonine (%RDI per ounce): Dried Frozen Tofu (Koyadofu) (52%), Soy Flour (40%), Soy Chips (30%), Natto (Fermented Soybeans) (22%), Tempeh (21%), Sprouted Soybeans (20%), Boiled Soybeans & Fried Tofu (19%). Click to see complete nutrition facts.



#3: Pork (Tenderloin, cooked)
Threonine 100g Per 3oz (85g)Per Chop (73g)
1389mg (132% RDI)1181mg (112% RDI)1014mg (97% RDI)
Other Pork Cuts High in Threonine (%RDI per 3oz, cooked): Bacon (139%), Leg Sirloin (111%), Pork Chops (110%), Ham & 4% Fat Ground Pork (109%), Spareribs (107%), and Pork Loin (106%). Click to see complete nutrition facts.



#4: Chicken & Turkey (Chicken Breast, cooked)
Threonine 100g Per piece (181g)Per 3oz (85g)
1438mg (137% RDI)2603mg (248% RDI)1222mg (116% RDI)
Other Chicken & Turkey Cuts High in Threonine (%RDI per 3oz, cooked): Fat Free Ground Turkey (118%), Chicken Stewing Meat (113%), Chicken Light Meat (112%), Turkey Wing (106%), Chicken Wing (104%), Turkey Breast & Ground Turkey (102%), Turkey Leg (100%), and Chicken Drumsticks (98%). Click to see complete nutrition facts.



#5: Liver (Lamb's, cooked)
Threonine 100g Per liver (336g)Per 3oz (85g)
1322mg (126% RDI)4442mg (423% RDI)1124mg (107% RDI)
Other Types of Liver High in Threonine (%RDI per 3oz, cooked): Veal Liver (99%), Beef Liver (93%), Pork Liver (90%), and Chicken Liver (87%). Click to see complete nutrition facts.



#6: Cheese (Parmesan)
Threonine 100g Per ounce (28g)Per cubic inch (10g)
1317mg (125% RDI)369mg (35% RDI)132mg (13% RDI)
Other Cheeses High in Threonine (%RDI per ounce): Romano (31%), Hard Goat's Cheese (30%), Reduced-Fat Mozzarella & Gruyere (29%), Cheddar & Swiss (28%), Mozzarella (26%) and Low Fat Cottage Cheese (15%). Click to see complete nutrition facts.



#7: Fish (Salmon, cooked)
Threonine 100g Per 1/2 fillet (124g)Per 3oz (85g)
1278mg (122% RDI)1585mg (151% RDI)1086mg (103% RDI)
Other Fish High in Threonine (%RDI per 3oz, cooked): Tuna (106%), Trout (94%), Snapper (93%), Mackerel (92%), Halibut & Wild Salmon (90%), Rainbow Trout & Pollock (88%). Click to see complete nutrition facts.



#8: Shellfish (Clams, cooked)
Threonine 100g Per 20 clams (190g)Per 3oz (85g)
1099mg (105% RDI)2088mg (199% RDI)934mg (89% RDI)
Other Seafood High in Threonine (%RDI per 3oz, cooked): Whelks (173%), Cuttlefish (113%), Octopus (104%), Lobster (86%), Mussels (83%), Crab (77%), Shrimp (73%), and Oysters (66%). Click to see complete nutrition facts.



#9: Seeds & Nuts (Pumpkin Seeds)
Threonine 100g Per cup (129g)Per ounce (28g)
998mg (95% RDI)1287mg (123% RDI)279mg (27% RDI)
Other Nuts & Seeds High in Threonine (%RDI per ounce): Watermelon Seeds (30%), Sunflower Seeds (25%), Peanuts (22%), Flaxseeds & Sesame Seeds (20%). Chia Seeds & Pistachio Nuts (19%), Cashew Nuts (18%), and Almonds (16%). Click to see complete nutrition facts.



#10: Beans & Lentils (White Beans, cooked)
Threonine 100g Per cup (179g)Per tablespoon (11g)
409mg (39% RDI)732mg (70% RDI)45mg (4% RDI)
Other Pulses High in Threonine (%RDI per cup, cooked): Cranberry (Roman) Beans (66%), Yellow Beans (65%), Kidney beans (62%), Black Beans, Black Turtle Beans, Pink Beans & Lentils (61%), Pinto Beans (54%), and Chickpeas (Garbanzo Beans) (51%). Click to see complete nutrition facts.

Extended list of Threonine Rich Foods

Spirulina2970mg (283% RDI) per 100 gram serving3326mg (317% RDI) per cup (112 grams)208mg (20% RDI) per tablespoon (7 grams)Click to see complete nutrition facts for Spirulina
Dried Fish (Dried Cod)2754mg (262% RDI) per 100 gram serving2341mg (223% RDI) per 3oz (85 grams)771mg (73% RDI) per ounce (28 grams)Click to see complete nutrition facts for Dried Fish
Baker's Yeast1990mg (190% RDI) per 100 gram serving239mg (23% RDI) per tablespoon (12 grams)80mg (8% RDI) per teaspoon (4 grams)Click to see complete nutrition facts for Baker's Yeast
Veal (Cooked)1604mg (153% RDI) per 100 gram serving4283mg (408% RDI) per piece (267 grams)1363mg (130% RDI) per 3oz (85 grams)Click to see complete nutrition facts for Veal
Rabbit (Cooked)1477mg (141% RDI) per 100 gram serving1255mg (120% RDI) per 3oz (85 grams)4416mg (421% RDI) per piece (299 grams)Click to see complete nutrition facts for Rabbit
Chorizo1473mg (140% RDI) per 100 gram serving412mg (39% RDI) per ounce (28 grams)884mg (84% RDI) per link (60 grams)Click to see complete nutrition facts for Chorizo
Canned Fish (Salmon)1417mg (135% RDI) per 100 gram serving3500mg (333% RDI) per can (247 grams)1204mg (115% RDI) per 3oz (85 grams)Click to see complete nutrition facts for Canned Fish
Venison (Cooked)1421mg (135% RDI) per 100 gram serving4831mg (460% RDI) per piece (340 grams)1208mg (115% RDI) per 3oz (85 grams)Click to see complete nutrition facts for Venison
Wild Boar (Cooked)1331mg (127% RDI) per 100 gram serving4525mg (431% RDI) per piece (340 grams)1131mg (108% RDI) per 3oz (85 grams)Click to see complete nutrition facts for Wild Boar
Goat (Cooked)1290mg (123% RDI) per 100 gram serving4386mg (418% RDI) per piece (340 grams)1097mg (104% RDI) per 3oz (85 grams)Click to see complete nutrition facts for Goat
Caviar1263mg (120% RDI) per 100 gram serving354mg (34% RDI) per ounce (28 grams)202mg (19% RDI) per tablespoon (16 grams)Click to see complete nutrition facts for Caviar
Goose & Duck (Cooked)1238mg (118% RDI) per 100 gram serving7317mg (697% RDI) per 1/2 Goose (591 grams)1770mg (169% RDI) per serving (143 grams)Click to see complete nutrition facts for Goose & Duck
Parsley (Dried)1193mg (114% RDI) per 100 gram serving24mg (2% RDI) per tablespoon (2 grams)12mg (1% RDI) per teaspoon (1 grams)Click to see complete nutrition facts for Parsley
Protein Powder (Soy Based) 2169mg (207% RDI) per 100 gram serving976mg (93% RDI) per scoop (45 grams)Click to see complete nutrition facts for Protein Powder
Wheat Germ 968mg (92% RDI) per 100 gram serving1113mg (106% RDI) per cup (115 grams)Click to see complete nutrition facts for Wheat Germ

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 27.