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
#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
Next ➞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.
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Data Sources and References
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