Top 10 Foods Highest in Threonine

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Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data
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.

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)
Nutrition Facts for Skirt Steak. (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
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)
Nutrition Facts for Lean Chicken Breast (Cooked). (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
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)
Nutrition Facts for 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
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)
Nutrition Facts for Bluefin Tuna (Cooked). (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
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)
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
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)
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
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)
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
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)
Nutrition Facts for Cooked Green Peas. (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
Eggs

#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)
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)
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

Printable One Page Sheet

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

Extended list of Threonine Rich Foods

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

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.

    • See the Guide to Recommended Daily Intakes for more information.

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Data Sources and References

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