Top 10 Foods Highest in Threonine

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 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.


List of High Threonine Foods

A steak on a plate

#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
A roast chicken

#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
A pork chop

#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
Tuna Fillet

#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
A block of tofu

#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
Soy Beans

#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
A glass of milk

#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
Green Peas

#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
Eggs

#9: Eggs

Threonine
in 1 Large Egg
Threonine
per 100g
Threonine
per 200 Calories
302mg
(29% DV)
604mg
(58% DV)
779mg
(74% DV)
Squash and Pumpkin Seeds

#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

Click to Print
List of foods high in threonine in a one page printable list.

Extended list of Threonine Rich Foods

FoodServingThreonine
#1 Octopus
(Source)
per 3oz104% DV
(1091mg)
#2 King Crab
(Source)
per leg100% DV
(1049mg)
#3 Canned Clams
(Source)
per 3oz94% DV
(983mg)
#4 Lobster
(Source)
per 3oz86% DV
(905mg)
#5 Teff
(Source)
per cup cooked36% DV
(375mg)
#6 Kamut
(Source)
per cup cooked28% DV
(296mg)
#7 Quinoa
(Source)
per cup cooked23% DV
(242mg)
#8 Oatmeal
(Source)
per cup cooked21% DV
(225mg)
#9 Mamey Sapote
(Source)
per cup (pieces)14% DV
(149mg)
#10 Avocados
(Source)
per avocado14% DV
(147mg)
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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...