Top 100 sources of threonine

Top 100 sources of threonine

Before I give you the list, let me explain how I came up with it as it is a combination of two factors: relative ratios of amino acids and protein density.  In this list I only look at foods that have at least 26% of their calories from protein and then I rank them according to those with the highest relative amount of the target amino acid.

This page is static, the most accurate and current top threonine sources can be found thru my database.

Top 100 plant sources of threonine

food name threonine calories
spinach,frz,chopd or leaf,unprep 0.05978 8
soybeans,mature seeds,sprouted,ckd,stir-fried,w/salt 0.057939 9.5
watercress,raw 0.057826 4.8
turnip grns,frz,ckd,bld,drnd,w/salt 0.054925 8.7
turnip grns,frz,ckd,bld,drnd,wo/salt 0.054925 8.7
spinach,frz,chopd or leaf,ckd,bld,drnd,w/salt 0.054863 8.5
spinach,frz,chopd or leaf,ckd,bld,drnd,wo/salt 0.054863 8.5
turnip grns,frz,unprep 0.054656 8.9
seaweed,wakame,raw 0.054455 14.9
turnip grns,cnd,sol&liquids 0.054412 10.3
turnip grns&turnips,frz,ckd,bld,drnd,wo/salt 0.052174 11.7
turnip grns&turnips,frz,ckd,bld,drnd,w/salt 0.052174 11.4
seaweed,spirulina,raw 0.051689 4.4
seaweed,spirulina,dried 0.051679 5
tofu,firm,prep w/ca sulfate&magnesium chloride (nigari) 0.050183 8.5
pumpkin leaves,ckd,bld,drnd,w/ salt 0.049632 7.7
pumpkin leaves,ckd,bld,drnd,wo/salt 0.049632 7.7
pumpkin leaves,raw 0.049524 6
soybeans,mature seeds,raw 0.048397 12.2
mushrooms,portabella,exposed to uv lt,raw 0.047867 10.4
mushrooms,portabella,raw 0.047867 10.4
turnip grns&turnips,frz,unprep 0.046748 8.5
chard,swiss,raw 0.046111 10.6
natto 0.04588 12
chard,swiss,ckd,bld,drnd,w/salt 0.045745 10.6
chard,swiss,ckd,bld,drnd,wo/salt 0.045745 10.6
mushrooms,brown,italian,or crimini,raw 0.0452 8.8
mori-nu,tofu,silken,soft 0.044792 11.5
kale,ckd,bld,drnd,wo/salt 0.044737 14.7
kale,frozen,unprepared 0.044737 10.5
kale,ckd,bld,drnd,w/salt 0.044737 14.7
kale,scotch,ckd,bld,drnd,w/salt 0.044737 14.7
kale,scotch,ckd,bld,drnd,wo/salt 0.044737 14.7
kale,frz,ckd,bld,drnd,w/salt 0.044718 10.6
kale,frz,ckd,bld,drnd,wo/salt 0.044718 10.6
drumstick leaves,raw 0.043723 6.8
drumstick leaves,ckd,bld,drnd,w/ salt 0.043643 11.4
drumstick leaves,ckd,bld,drnd,wo/ salt 0.043643 11.4
soybeans,mature seeds,ckd,bld,w/salt 0.04345 10.4
soybeans,mature ckd,bld,wo/salt 0.04345 10.4
soybeans,mature seeds,rstd,salted 0.043441 13.4
soybeans,mature seeds,rsted,no salt added 0.043441 13.4
soy flour,defatted 0.043438 7
soybeans,mature seeds,dry rstd 0.043431 11.4
soy flour,full-fat,raw 0.043428 12.6
soy meal,defatted,raw 0.043426 7.5
soy flr,full-fat,rstd 0.04342 12.7
lettuce,grn leaf,raw 0.043382 11
lima bns,lrg,mature seeds,ckd,bld,wo/salt 0.043205 14.7
lima bns,lrg,mature seeds,ckd,bld,w/salt 0.043205 14.7
tempeh 0.042934 10.4
spinach,ckd,bld,drnd,wo/ salt 0.042761 7.7
spinach,ckd,bld,drnd,w/salt 0.042761 7.7
spinach,cnd,reg pk,drnd sol 0.042705 8.2
spinach,raw 0.042657 8
spinach,cnd,no salt,sol&liquids 0.042654 9
spinach,cnd,reg pk,sol&liquids 0.042654 9
soy prot conc,produced by alcohol extraction 0.04256 5.7
soy prot conc,produced by acid wash 0.04256 5.7
meat extender 0.042377 8.2
sausage,meatless 0.042364 13.9
mushrooms,oyster,raw 0.042296 10
beans,great northern,mature seeds,ckd,bld,w/salt 0.042137 14.2
beans,great northern,mature seeds,ckd,bld,wo/salt 0.042137 14.2
beans,kidney,california red,mature seeds,raw 0.042101 13.5
beans,black,mature seeds,ckd,bld,wo/salt 0.042099 14.9
beans,kidney,red,mature seeds,ckd,bld,wo/salt 0.042099 14.6
beans,black,mature seeds,ckd,bld,w/salt 0.042099 14.9
beans,kidney,all types,mature seeds,ckd,bld,w/salt 0.042099 14.6
beans,kidney,red,mature seeds,ckd,bld,w/salt 0.042099 14.6
beans,kidney,royal red,mature seeds,raw 0.042084 13
beans,white,mature seeds,raw 0.04208 14.3
beans,kidney,red,mature seeds,raw 0.042077 15
beans,cranberry (roman),mature seeds,ckd,bld,wo/salt 0.042077 14.6
beans,cranberry (roman),mature seeds,ckd,bld,w/salt 0.042077 14.6
beans,cranberry (roman),mature seeds,raw 0.042076 14.5
beans,kidney,all types,mature seeds,raw 0.04207 14.1
beans,kidney,california red,mature seeds,ckd,bld,wo/salt 0.042059 13.6
beans,kidney,california red,mature seeds,ckd,bld,w/salt 0.042059 13.6
beans,cranberry (roman),mature seeds,cnd 0.042058 15
beans,kidney,royal red,mature seeds,ckd,bld w/salt 0.042044 13
beans,kidney,royal red,mature seeds,ckd,bld,wo/salt 0.042044 13
beans,white,mature seeds,ckd,bld,w/ salt 0.042035 14.3
beans,white,mature seeds,ckd,bld,wo/salt 0.042035 14.3
beans,kidney,mature seeds,sprouted,ckd,bld,drnd,wo/salt 0.042029 6.8
beans,kidney,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.042029 6.8
beans,navy,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.042008 11
beans,navy,mature seeds,sprouted,ckd,bld,drnd,wo/salt 0.042008 11
beans,navy,mature seeds,sprouted,raw 0.041951 10.9
beans,pinto,mature seeds,sprouted,ckd,bld,drnd,wo/salt 0.041935 11.8
beans,pinto,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.041935 10.8
beans,pinto,mature seeds,sprouted,raw 0.041905 11.8
beans,kidney,mature seeds,sprouted,raw 0.041905 6.9
mori-nu,tofu,silken,ex firm 0.041757 7.4
sesame flr,part defatted 0.041518 9.5
sesame flour,low-fat 0.041504 6.6
mori-nu,tofu,silken,firm 0.041449 9
mushrooms,enoki,raw 0.041353 13.9
parsley,frsh 0.041077 12.1
soy flr,defatted,crude prot basis (n x 6.25) 0.040996 7.5

Top 100 animal sources of threonine

food name threonine calories
cheese,parmesan,dry grated,red fat 0.07595 13.3
egg,goose,whole,fresh,raw 0.057462 13.3
egg,duck,whole,fresh,raw 0.057455 14.4
beef,rib eye steak/roast,bone-in,lip-on,ln,1/8″ fat,sel,raw 0.055704 7.2
beef,rib eye steak,bnless,lip off,ln,0″ fat,sel,raw 0.055699 6.3
beef,plate steak,bnless,outside skirt,ln,0″ fat,sel,raw 0.055695 10.3
beef,ribeye petite rst,bnless,ln,0″ fat,sel,ckd,rstd 0.055693 5.8
beef,loin,top sirloin cap steak,bnless,ln,1/8″ fat,sel,raw 0.05569 6
beef,top loin petite rst,bnless,ln,1/8″ fat,sel,ckd,rstd 0.055688 6.3
beef,rib eye steak,bone-in,lip-on,ln,1/8″ fat,sel,ckd,grild 0.055687 7.5
beef,top loin petite roast/filet,bnless,ln,1/8″ fat,sel,raw 0.055687 5.9
beef,loin,top sirloin filet,bnless,ln,0″ fat,sel,ckd,grilled 0.055686 5.4
beef,rib eye rst,bone-in,lip-on,ln,1/8″ fat,sel,ckd,rstd 0.055679 8.1
beef,plate steak,bnless,inside skirt,ln,0″ fat,sel,ckd,grild 0.055679 7.3
beef,top loin filet,bnless,ln,1/8″ fat,sel,ckd,grilled 0.055678 6.2
beef,loin,top sirloin cap stek,bnls,ln,1/8″ fat,sel,ckd,grld 0.055677 6
beef,rib eye rst,bnless,lip-on,ln,1/8″ fat,sel,ckd,rstd 0.055675 7
beef,loin,top sirloin petite rst,bnls,ln,0″ fat,sel,ckd,rstd 0.055673 5.6
beef,plate steak,bnless,outside skirt,ln,0″ fat,sel,ckd,grld 0.055672 9.4
beef,plate steak,bnless,inside skirt,ln,0″ fat,sel,raw 0.055669 7.1
beef,rib,back ribs,bone-in,ln,0″ fat,sel,ckd,brsd 0.055669 9.8
beef,loin,top sirlon petite rst/filet,bnls,ln,0″ fat,sel,raw 0.055662 5.3
beef,ribeye cap steak,bnless,ln,0″ fat,sel,raw 0.055661 8.4
beef,rib eye steak,bnless,lip-on,ln,1/8″ fat,sel,ckd,grilled 0.055659 6.6
beef,rib,back ribs,bone-in,ln,0″ fat,sel,raw 0.055657 11.2
beef,ribeye cap steak,bnless,ln,0″ fat,sel,ckd,grilled 0.055657 8.9
beef,rib eye steak/roast,bnless,lip-on,ln,1/8″ fat,sel,raw 0.055654 6.6
beef,rib eye steak,bnless,lip off,ln,0″ fat,sel,ckd,grilled 0.055278 6.5
salmon,sockeye,cnd,drnd sol,wo/ skn & bones 0.053817 6
salmon,sockeye,cnd,total can contents 0.053805 7.4
gefiltefish,comm,swt recipe 0.053804 9.3
fish,salmon,sockeye,cnd,drnd sol 0.053794 7.1
beef,ribeye petite roast/filet,bnless,ln,0″ fat,sel,raw 0.053211 5.5
beef,ribeye filet,bnless,ln,0″ fat,sel,ckd,grilled 0.052467 6.3
salmon,pink,raw 0.052 6.2
salmon,pink,ckd,dry heat 0.051993 6.2
fish,salmon,pink,cnd,drnd sol,wo/ skn & bones 0.05199 5.5
fish,salmon,pink,cnd,total can contents 0.051982 6.6
fish,salmon,pink,cnd,drnd sol 0.051948 6
beef,rib eye steak,bnless,lip off,ln,0″ fat,all grds,raw 0.051716 7
beef,loin,top sirloin cap stek,bnls,ln,1/8″ fat,all grds,raw 0.051403 6.3
beef,rib eye rst,bnless,lip-on,ln,1/8″ fat,all grds,ckd,rstd 0.0514 7.7
beef,top loin petite rst,bnlss,ln,1/8″ fat,all grds,ckd,rstd 0.051394 6.9
beef,plate steak,bnless,inside skirt,ln,0″ fat,all grds,raw 0.051393 7.7
beef,top loin petite rst/filet,bnls,ln,1/8″ fat,all grds,raw 0.051393 6.3
beef,loin,top srln petit rst/filt,bnls,ln,0″ fat,al grds,raw 0.051389 5.6
beef,rib eye stk/rst,bnless,lip-on,ln,1/8″ fat,all grds,raw 0.051387 7.1
beef,rib eye stk,bne-in,lip-on,ln,1/8″ fat,all grds,ckd,grld 0.051387 8.1
beef,plate steak,bnless,outside skirt,ln,0″ fat,all grds,raw 0.051387 11
beef,plate stk,bnle,insde skrt,ln,0″ fat,all grds,ckd,grld 0.051384 7.8
beef,top loin filet,bnless,ln,1/8″ fat,all grds,ckd,grilled 0.051381 6.6
beef,loin,top sirln cap stk,bnls,ln,1/8″ fat,al grds,ckd,gld 0.05138 6.4
beef,ribeye cap steak,bnless,ln,0″ fat,all grds,ckd,grilled 0.051379 10
beef,rib eye stk,bnles,lip-on,ln,1/8″ fat,all grds,ckd,grld 0.051376 7.4
beef,rib,back ribs,bone-in,ln,0″ fat,all grds,ckd,brsd 0.051375 10.5
beef,loin,top sirlon ptit rst,bls,ln,0″ fat,al grds,ckd,rstd 0.051374 5.8
beef,plate stk,bnles,otsde skirt,ln,0″ fat,all grds,ckd,grld 0.051373 10.2
beef,loin,top sirloin filet,bnls,ln,0″ fat,all grds,ckd,grld 0.051373 5.6
beef,ribeye filet,bnless,ln,0″ fat,all grds,ckd,grilled 0.051373 6.9
beef,rib eye steak,bnless,lip off,ln,0″ fat,all grds,ckd,gri 0.05137 7.3
beef,ribeye petite roast/filet,bnless,ln,0″ fat,all grds,raw 0.051368 5.9
beef,ribeye petite rst,bnless,ln,0″ fat,all grds,ckd,rstd 0.051368 6.3
beef,rib eye stk/rst,bone-in,lip-on,ln,1/8″ fat,all grds,raw 0.051367 7.8
beef,rib eye rst,bne-in,lip-on,ln,1/8″ ft,all grds,ckd,rstd 0.051364 8.5
caviar,black&red,granular 0.051341 10.7
beef,ribeye cap steak,bnless,ln,0″ fat,all grds,raw 0.050914 9.1
haddock,raw 0.050797 4.5
haddock,cooked,dry heat 0.050775 4.5
quail,meat only,raw 0.050092 6.2
squab,(pigeon),lt meat wo/skn,raw 0.050092 6.2
pheasant,leg,meat only,raw 0.05009 6
quail,breast,meat only,raw 0.050066 5.4
pheasant,raw,meat only 0.050064 5.6
pheasant,breast,meat only,raw 0.050062 5.5
squab,(pigeon),meat only,raw 0.050057 8.1
beef,rib eye steak,bnless,lip off,ln,0″ fat,choic,raw 0.049534 7.6
veal,var meats&by-products,brain,raw 0.049516 11.4
veal,var meats&by-products,brain,ckd,brsd 0.049477 11.8
veal,var meats&by-products,brain,ckd,pan-fried 0.049448 14.7
beef,loin,top sirloin petite rst/filet,bnls,ln,0″ fat,chc,rw 0.04924 5.7
halibut,atlantic&pacific,ckd,dry heat 0.049157 4.9
halibut,atlantic&pacific,raw 0.049138 4.9
beef,plate steak,bnls,outside skirt,ln,0″ fat,choic,ckd,grld 0.049131 10.8
beef,ribeye cap steak,bnless,ln,0″ fat,choic,raw 0.049126 9.6
egg,turkey,whl,frsh,raw 0.049123 12.5
beef,rib eye steak,bnles,lip-on,ln,1/8″ fat,choic,ckd,grild 0.049121 7.9
beef,rib eye steak/roast,bnless,lip-on,ln,1/8″ fat,choic,raw 0.049121 7.4
beef,rib eye rst,bnless,lip-on,ln,1/8″ fat,choic,ckd,rstd 0.049121 8.2
beef,plate stk,bnles,inside skirt,ln,0″ fat,choic,ckd,grld 0.04912 8.2
beef,loin,top sirlin petite rst,bnls,ln,0″ fat,choc,ckd,rstd 0.04912 6
beef,top loin filet,bnless,ln,1/8″ fat,choic,ckd,grilled 0.04912 7
egg,quail,whole,fresh,raw 0.049119 12.1
egg,whl,dried,stabilized,glucose red 0.049118 12.8
beef,rib eye rst,bone-in,lip-on,ln,1/8″ fat,choic,ckd,rstd 0.049117 8.8
beef,rib,back ribs,bone-in,ln,0″ fat,choic,ckd,brsd 0.049117 11
beef,rib eye steak/rst,bone-in,lip-on,ln,1/8″ fat,choic,raw 0.049116 8.3
beef,top loin petite rst,bnless,ln,1/8″ fat,choic,ckd,rstd 0.049115 7.3
beef,plate steak,bnless,inside skirt,ln,0″ fat,choic,raw 0.049114 8.2
beef,ribeye petite roast/filet,bnless,ln,0″ fat,choic,raw 0.049112 6.1
beef,top loin petite roast/filet,bnless,ln,1/8″ fat,choc,raw 0.049111 6.6