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Threonine Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Watercress, raw 3.2 0.11 2.2
Seaweed, spirulina, raw 3.0 0.26 6.6
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 3.0 1.50 27.5
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 2.9 1.16 20.7
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, raw 2.9 1.16 20.7
Fish, haddock, cooked, dry heat 2.9 0.90 16.6
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 2.8 1.16 20.6
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, raw 2.8 1.16 20.6
Fish, haddock, raw 2.8 0.74 13.5
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 2.8 1.49 25.9
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 2.8 1.57 27.3
Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw 2.6 1.22 20.2
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 2.5 1.62 26.4
Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 2.5 1.65 27.0
Seaweed, spirulina, dried 2.5 2.90 65.0
Egg, white, dried, stabilized, glucose reduced 2.5 3.57 70.8
Egg substitute, liquid or frozen, fat free 2.4 0.48 10.5
Game meat, moose, cooked, roasted 2.4 1.34 16.4
Fish, halibut, Atlantic and Pacific, raw 2.4 0.91 14.9
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 2.4 1.21 19.0
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw 2.4 1.21 19.0
Game meat, moose, raw 2.4 1.02 12.5
Fish, halibut, Atlantic and Pacific, cooked, dry heat 2.4 1.11 18.1
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 2.4 1.21 18.8
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw 2.4 1.21 18.8
Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 2.4 1.65 25.8
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 2.4 1.55 24.0
Fish, tilapia, raw 2.4 0.96 14.9
Game meat, buffalo, water, raw 2.3 0.99 15.3
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled 2.3 1.66 25.6
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted 2.3 1.62 25.0
Fish, roughy, orange, cooked, dry heat 2.3 1.05 16.2
Game meat, buffalo, water, cooked, roasted 2.3 1.31 20.2
Soy protein isolate, potassium type 2.3 3.21 71.4
Egg, white, dried, flakes, stabilized, glucose reduced 2.3 3.51 64.7
Egg, white, dried, powder, stabilized, glucose reduced 2.3 3.76 69.3
Beef, ribeye petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw 2.3 1.25 19.2
Fish, roughy, orange, raw 2.3 0.76 11.8
Fish, whitefish, eggs (Alaska Native) 2.3 1.04 19.0
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, roasted 2.3 1.63 24.8
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 2.3 1.58 24.0
Turkey, retail parts, breast, meat only, with added solution, cooked, roasted 2.3 1.30 19.5
Egg, white, dried 2.3 3.82 69.0
Ground turkey, fat free, patties, broiled 2.3 1.38 21.7
Fish, tuna, light, canned in water, without salt, drained solids 2.3 1.16 18.2
Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 2.3 1.64 24.9
Ground turkey, fat free, raw 2.3 1.12 17.6
Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled 2.2 1.62 25.0
Ground turkey, fat free, pan-broiled crumbles 2.2 1.51 23.7
Fish, ling, cooked, dry heat 2.2 1.11 17.4
Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, raw 2.2 1.35 20.5
Fish, pike, northern, raw 2.2 0.88 13.8
Fish, pike, northern, cooked, dry heat 2.2 1.13 17.6
Fish, cusk, raw 2.2 0.87 13.6
Fish, pollock, Alaska, raw (may have been previously frozen) 2.2 0.56 8.8
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted 2.2 1.58 23.7
Fish, ling, raw 2.2 0.87 13.6
Fish, sunfish, pumpkin seed, cooked, dry heat 2.2 1.14 17.8
Fish, sunfish, pumpkin seed, raw 2.2 0.89 13.9
Fish, mahimahi, cooked, dry heat 2.2 1.09 17.0
Fish, mahimahi, raw 2.2 0.85 13.2
Fish, haddock, smoked 2.2 1.16 18.0
Fish, cod, Pacific, raw (may have been previously frozen) 2.2 0.69 10.7
Fish, cod, Atlantic, cooked, dry heat 2.2 1.05 16.3
Fish, cusk, cooked, dry heat 2.2 1.12 17.4
Fish, cod, Atlantic, raw 2.2 0.82 12.7
Fish, cod, Atlantic, canned, solids and liquid 2.2 1.05 16.3
Fish, tuna, light, canned in water, drained solids 2.2 0.86 13.3
Fish, whitefish, mixed species, smoked 2.2 1.08 16.7
Fish, cod, Atlantic, dried and salted 2.2 2.90 44.9
Fish, cod, Pacific, cooked, dry heat (may have been previously frozen) 2.2 0.85 13.1
Sea lion, Steller, liver (Alaska Native) 2.2 1.37 12.8
Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, roasted 2.2 1.57 23.8
Turkey, retail parts, breast, meat only, cooked, roasted 2.2 1.36 20.8
Egg, white, raw, frozen, pasteurized 2.2 0.48 9.5
Fish, burbot, cooked, dry heat 2.2 1.15 17.7
Fish, tuna, yellowfin, fresh, cooked, dry heat 2.2 1.30 20.0
Fish, Salmon, pink, canned, drained solids, without skin and bones 2.2 1.36 18.8
Fish, burbot, raw 2.2 0.90 13.8
Fish, tuna, fresh, yellowfin, raw 2.2 1.09 16.7
Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw 2.2 1.20 18.1
Beef, top loin petite roast/filet, boneless, separable lean only, trimmed to 1/8" fat, select, raw 2.2 1.35 20.0
Fish, tuna, skipjack, fresh, cooked, dry heat 2.2 1.32 20.2
Soy protein isolate 2.2 3.35 68.8
Fish, tuna, fresh, skipjack, raw 2.2 1.03 15.7
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, choice, raw 2.2 1.24 18.1
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, choice, raw 2.2 1.24 18.1
Fish, perch, mixed species, raw 2.1 0.91 13.9
Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, raw 2.1 1.28 18.8
Beef, round, eye of round steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw 2.1 1.20 17.9
Fish, perch, mixed species, cooked, dry heat 2.1 1.17 17.8
Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw 2.1 1.20 17.9
Fish, rockfish, Pacific, mixed species, raw 2.1 0.90 13.5
Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw 2.1 1.21 18.1
Fish, rockfish, Pacific, mixed species, cooked, dry heat 2.1 1.09 16.4
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled 2.1 1.58 23.0
Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled 2.1 1.70 25.1
Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) 2.1 1.11 16.8
Fish, pollock, Atlantic, cooked, dry heat 2.1 1.18 17.8
Fish, pollock, Atlantic, raw 2.1 0.92 13.9

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