Top 10 Foods Highest in Threonine
Written by Daisy Whitbread, MScNThreonine 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%).
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#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%).
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#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%).
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#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%).
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#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%).
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#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%).
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#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%).
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#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%).
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#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%).
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#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%).
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