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 reference dietary intake (RDI) 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. Beef (Skirt Steak)

  Threonine per 6oz Steak	Threonine per 100g	Threonine per 200 Calories
  2712mg (258% DV)	1595mg (152% DV)	1190mg (113% DV)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)

  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)

  Nutrition Facts for Cooked Lean Chicken Breast. (Source)

  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)

  Nutrition Facts for Braised Pork Chops (Lean). (Source)

  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)

  Nutrition Facts for Cooked Bluefin Tuna. (Source)

  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)

  Nutrition Facts for Firm Tofu. (Source)

  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)

  Nutrition Facts for Boiled Soybeans (Edamame). (Source)

  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)

  Nutrition Facts for Skim Milk. (Source)

  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)

  Nutrition Facts for Cooked Green Peas (Boiled, Drained). (Source)

  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)

  Nutrition Facts for Hard Boiled Eggs. (Source)
• 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)

  Nutrition Facts for Dried Pumpkin And Squash Seeds. (Source)

  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

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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)

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Threonine
• Foods Low in Threonine
• Vegetables High in Threonine
• Fruits High in Threonine
• Vegetarian Foods High in Threonine
• Nuts High in Threonine
• Grains High in Threonine
• Beans High in Threonine
• Dairy High in Threonine
• Breakfast Cereals High in Threonine
• Fast Foods High in Threonine

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Amino Acid Protein Calculator
• High Leucine Foods
• High Tryptophan Foods
• High Protein Foods
• Vegetables Highest in Protein
• Fruits Highest in Protein
• Cheeses Highest in Protein
• Beans and Legumes Highest in Protein

Data Sources and References

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