Threonine Foods high in threonine and how much you need · Amino acids

Q: What does threonine do for the body?

Threonine is an essential amino acid crucial for protein synthesis in our bodies.

Q: How much threonine do I need?

The Recommended Dietary Allowance (RDA) for threonine is approximately 20 mg per kilogram of body weight per day for adults.

Q: What if your threonine intake is low?

It is important to consume threonine-rich foods such as poultry, fish, soy products, nuts, and seeds to maintain adequate levels of this essential amino acid.

Q: How do vegans get their threonine intake?

Vegans can get their threonine intake through plant-based sources such as soy products, lentils, chickpeas, quinoa, nuts, seeds, and whole grains. By consuming a variety of these protein-rich foods, vegans can easily meet their threonine requirements.

Threonine is an essential amino acid that our bodies do not synthesize, which is why it must be obtained from food.

Women, a day: 1.3 g
Men, a day: 1.6 g
Per kg of body weight: about 20 mg
Give 20%+ of a day per serving: 418 foods · 29 plant

Scaled to body weight (WHO/FAO amino acid requirements). For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, bean, yellow, mature; soy mince and soy protein concentrate, 58% protein have the most threonine per serving. Among animal foods, the most are in chicken breast; zander, pike-perch and cheese, hard cheese, goat cheese, 20-25% fat.

Plant sources

Also high in it

Are you getting enough threonine?

Knowing where threonine comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

Think you know basic nutrition? Take the quiz

Foods highest in threonine

Ranked from 917 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Chicken breast 2 g

serving (110 g) · Chicken and other birds 144% of daily
2

Chicken fillet, boiled 1.9 g

serving (85 g) · Chicken and other birds 133% of daily
3

Whey protein concentrate (75%) 1.5 g

scoop (28.7 g) · Miscellaneous ingredients 106% of daily
4

Chicken wing with skin 1.5 g

serving (110 g) · Chicken and other birds 106% of daily
5

Pork fillet, boneless tenderloin, fat 4.5 % 1.4 g

serving (110 g) · Steaks and chops 100% of daily
6

Beef steak, fried 1.3 g

serving (85 g) · Steaks and chops 96% of daily
7

Pork mince, fat 16 % 1.3 g

serving (110 g) · Steaks and chops 92% of daily
8

Zander, pike-perch 1.3 g

serving (110 g) · Fish 91% of daily
9

Lutefish 1.2 g

serving (85 g) · Fish 85% of daily
10

Trout 1.2 g

serving (110 g) · Fish 85% of daily
11

Lamb, liver, cooked, braised 1.1 g

serving (85 g) · Offal dishes 80% of daily
12

Veal, heart, cooked, braised 1.1 g

serving (85 g) · Offal dishes 78% of daily
13

Pork, pancreas, cooked, braised 1.1 g

serving (85 g) · Offal dishes 78% of daily
14

Mollusks, clam, mixed species, canned, drained solids 0.98 g

serving (85 g) · Crustaceans and molluscs 70% of daily
15

Bean, yellow, mature 0.83 g

serving (90 g) · Pulses 60% of daily
16

Soy mince 0.81 g

serving (35 g) · Pulse products 58% of daily
17

Salami, light, 15% fat 0.79 g

serving (55 g) · Cold cuts, sausages 56% of daily
18

Redfish, rosefish, frozen 0.77 g

serving (110 g) · Fish products 55% of daily
19

Soy protein concentrate, 58% protein 0.74 g

serving (30 g) · Miscellaneous ingredients 53% of daily
20

Squid 0.74 g

serving (110 g) · Crustaceans and molluscs 53% of daily
21

Salmon in oil, canned 0.73 g

serving (85 g) · Fish products 52% of daily
22

Pea, green, split, mature seeds 0.73 g

serving (90 g) · Pulses 52% of daily
23

Herring, salted 0.73 g

serving (85 g) · Fish products 52% of daily
24

Lobster 0.72 g

serving (110 g) · Crustaceans and molluscs 51% of daily
25

Tempeh 0.68 g

serving (85 g) · Miscellaneous ingredients 48% of daily
26

Tofu, firm (with calcium sulfate) 0.67 g

serving (85 g) · Pulse products 48% of daily
27

Soy bean, boiled 0.65 g

serving (90 g) · Pulses 46% of daily
28

Cheese, hard cheese, goat cheese, 20-25% fat 0.63 g

serving (55 g) · Cheese, ripened cheese 45% of daily
29

Chicken nuggets, deep-fried, lactose-free 0.62 g

serving (85 g) · Poultry dishes 44% of daily
30

Turkey cold cuts 0.56 g

serving (55 g) · Cold cuts, meat 40% of daily
31

Cottage cheese, 2-5% fat 0.52 g

serving (110 g) · Cheese, unripened, fresh cheese 37% of daily
32

Macaroni, boiled 0.5 g

serving (140 g) · Pasta 35% of daily
33

Spaghetti, boiled 0.5 g

serving (140 g) · Pasta 35% of daily
34

Tofu (without calcium sulfate) 0.44 g

block (85 g) · Pulse products 32% of daily
35

Sour milk, acidophilus bifidus, 2% fat, probiotics 0.42 g

serving (240 g) · Soured milks 30% of daily
36

Pork and beef, canned 0.41 g

serving (85 g) · Meat products 30% of daily
37

Milk, 1.5% fat, lactose-free, without added vitamin d, organic 0.41 g

serving (240 g) · Milks <2% fat 29% of daily
38

Yoghurt, plain, fat-free, low-lactose, 0.5 ug vitamin d 0.4 g

container (170 g) · Yoghurt 29% of daily
39

Hemp seed, whole 0.38 g

serving (30 g) · Nuts, seeds and dried fruits 27% of daily
40

Cottonseed kernel, roasted (glandless) 0.36 g

serving (30 g) · Nuts, seeds and dried fruits 26% of daily
41

Rice, wholegrain, boiled 0.36 g

serving (140 g) · Rice 26% of daily
42

Egg, organic, boiled 0.31 g

large (50 g) · Egg 22% of daily
43

Frankfurter, fried without fat 0.31 g

serving (55 g) · Sausages 22% of daily
44

Pumpkin seed 0.3 g

serving (30 g) · Nuts, seeds and dried fruits 21% of daily
45

Seeds, cottonseed flour, low fat (glandless) 0.28 g

serving (15 g) · Flour 20% of daily
46

Egg white, fried 0.28 g

large (46 g) · Egg 20% of daily
47

Egg white powder 0.26 g

tbsp (7 g) · Egg 18% of daily
48

Pasta, wheat germ pasta 0.24 g

serving (55 g) · Pasta 17% of daily
49

Wheat whole, boiled 0.24 g

serving (140 g) · Rice 17% of daily
50

Seaweed, wakame, dried 0.24 g

serving (30 g) · Canned vegetables 17% of daily

1

Bean, yellow, mature 0.83 g

serving (90 g) · Pulses 60% of daily
2

Soy mince 0.81 g

serving (35 g) · Pulse products 58% of daily
3

Soy protein concentrate, 58% protein 0.74 g

serving (30 g) · Miscellaneous ingredients 53% of daily
4

Pea, green, split, mature seeds 0.73 g

serving (90 g) · Pulses 52% of daily
5

Tempeh 0.68 g

serving (85 g) · Miscellaneous ingredients 48% of daily
6

Tofu, firm (with calcium sulfate) 0.67 g

serving (85 g) · Pulse products 48% of daily
7

Soy bean, boiled 0.65 g

serving (90 g) · Pulses 46% of daily
8

Macaroni, boiled 0.5 g

serving (140 g) · Pasta 35% of daily
9

Spaghetti, boiled 0.5 g

serving (140 g) · Pasta 35% of daily
10

Tofu (without calcium sulfate) 0.44 g

block (85 g) · Pulse products 32% of daily
11

Hemp seed, whole 0.38 g

serving (30 g) · Nuts, seeds and dried fruits 27% of daily
12

Cottonseed kernel, roasted (glandless) 0.36 g

serving (30 g) · Nuts, seeds and dried fruits 26% of daily
13

Rice, wholegrain, boiled 0.36 g

serving (140 g) · Rice 26% of daily
14

Pumpkin seed 0.3 g

serving (30 g) · Nuts, seeds and dried fruits 21% of daily
15

Seeds, cottonseed flour, low fat (glandless) 0.28 g

serving (15 g) · Flour 20% of daily
16

Pasta, wheat germ pasta 0.24 g

serving (55 g) · Pasta 17% of daily
17

Wheat whole, boiled 0.24 g

serving (140 g) · Rice 17% of daily
18

Seaweed, wakame, dried 0.24 g

serving (30 g) · Canned vegetables 17% of daily
19

Oats, rolled, oat flakes 0.23 g

serving (40 g) · Flour 16% of daily
20

Buckwheat 0.23 g

serving (45 g) · Rice 16% of daily
21

Amaranth flakes 0.22 g

serving (40 g) · Flour 16% of daily
22

Peanut butter 0.21 g

serving (32 g) · Condiments 15% of daily
23

Tahini, sesami seed butter 0.21 g

serving (30 g) · Condiments 15% of daily
24

Rice cooking cream 0.19 g

serving (240 g) · Cream 14% of daily
25

Almond butter 0.19 g

serving (32 g) · Condiments 14% of daily
26

Spinach boiled 0.19 g

serving (85 g) · Cooked vegetables 13% of daily
27

Spinach, fried 0.19 g

serving (85 g) · Cooked vegetables 13% of daily
28

Coconut milk 0.18 g

serving (240 g) · Vegetable juices 13% of daily
29

Carrot 0.16 g

serving (85 g) · Vegetables 12% of daily
30

Taro leaves 0.14 g

serving (85 g) · Vegetables 10% of daily
31

Guava 0.13 g

serving (140 g) · Fruits 10% of daily
32

Barley malt for beer 0.12 g

serving (30 g) · Miscellaneous ingredients 9% of daily
33

Jackfruit 0.12 g

serving (140 g) · Fruits 9% of daily
34

Oyster mushroom 0.12 g

serving (85 g) · Mushroom 9% of daily
35

Mamey sapote 0.12 g

serving (140 g) · Berries 9% of daily
36

Shiitake mushroom, raw 0.11 g

serving (85 g) · Mushroom 8% of daily
37

Sweet corn, boiled 0.11 g

serving (85 g) · Cooked vegetables 8% of daily
38

Kale 0.11 g

serving (85 g) · Vegetables 8% of daily
39

Popcorn, cooking oil 0.1 g

serving (30 g) · Savoury snacks 7% of daily
40

Mushroom, crimini 0.1 g

serving (85 g) · Mushroom 7% of daily
41

French fries, oven-baked 0.09 g

serving (70 g) · Fried potatoes, French fries 7% of daily
42

Potato, peeled 0.09 g

serving (110 g) · Cooked potatoes 6% of daily
43

Watermelon 0.08 g

serving (280 g) · Fruits 5% of daily
44

Plantains, yellow, baked 0.07 g

serving (140 g) · Fruit and berry dishes other than pies 5% of daily
45

Bamboo shoots, canned 0.07 g

serving (130 g) · Canned vegetables 5% of daily
46

Barley malt syrup 0.06 g

serving (30 g) · Sugar and syrups 4% of daily
47

Coconut water, unsweetened 0.06 g

cup (240 g) · Vegetable juices 4% of daily
48

Blackberry 0.05 g

serving (140 g) · Berries 4% of daily
49

Tomato, crushed, canned 0.05 g

serving (130 g) · Canned vegetables 4% of daily
50

Lingonberry 0.04 g

serving (140 g) · Berries 3% of daily

Learn about threonine

What does threonine do for the body?

Threonine is an essential amino acid crucial for protein synthesis in our bodies.

How much threonine do I need?

The Recommended Dietary Allowance (RDA) for threonine is approximately 20 mg per kilogram of body weight per day for adults.

What if your threonine intake is low?

It is important to consume threonine-rich foods such as poultry, fish, soy products, nuts, and seeds to maintain adequate levels of this essential amino acid.

How do vegans get their threonine intake?

Vegans can get their threonine intake through plant-based sources such as soy products, lentils, chickpeas, quinoa, nuts, seeds, and whole grains. By consuming a variety of these protein-rich foods, vegans can easily meet their threonine requirements.

How much threonine do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily threonine

1.3 g

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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