Top 35 Foods Highest in Methionine Per 100 Calories (Nutrient Density)

Maximize Methionine (g) while staying in a calorie deficit: USDA foods ranked by Methionine delivered per 100 kcal of energy. Sulfur-containing essential amino acid that initiates protein translation and forms S-adenosylmethionine (SAMe).

USDA Leaderboard: Top 35 Foods Highest in Methionine Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Egg, white, raw, fresh (0.399 g per 100g).

Rank	USDA Food Item	Methionine / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Egg, white, raw, fresh	0.399 g	39.9%	0.767 g	52 kcal · 10.9g P
#2	Fish, haddock, cooked, dry heat	0.686 g	68.6%	0.762 g	90 kcal · 20g P
#3	Fish, haddock, raw	0.56 g	56%	0.757 g	74 kcal · 16.3g P
#4	Egg, white, dried	2.79 g	100%	0.73 g	382 kcal · 81.1g P
#5	Fish, roughy, orange, raw	0.526 g	52.6%	0.692 g	76 kcal · 16.4g P
#6	Fish, halibut, Atlantic and Pacific, raw	0.616 g	61.6%	0.677 g	91 kcal · 18.6g P
#7	Fish, Salmon, Chum, raw (Alaska Native)	0.77 g	77%	0.664 g	116 kcal · 20.7g P
#8	Fish, pollock, Alaska, raw (may contain additives to retain moisture)	0.37 g	37%	0.661 g	56 kcal · 12.2g P
#9	Fish, flatfish (flounder and sole species), raw	0.455 g	45.5%	0.65 g	70 kcal · 12.4g P
#10	Fish, rockfish, Pacific, mixed species, raw	0.584 g	58.4%	0.649 g	90 kcal · 18.4g P
#11	Fish, pike, northern, raw	0.57 g	57%	0.648 g	88 kcal · 19.3g P
#12	Fish, cusk, raw	0.562 g	56.2%	0.646 g	87 kcal · 19g P
#13	Fish, ling, raw	0.562 g	56.2%	0.646 g	87 kcal · 19g P
#14	Fish, sunfish, pumpkin seed, raw	0.574 g	57.4%	0.645 g	89 kcal · 19.4g P
#15	Fish, mahimahi, raw	0.548 g	54.8%	0.645 g	85 kcal · 18.5g P
#16	Fish, cod, Atlantic, raw	0.527 g	52.7%	0.643 g	82 kcal · 17.8g P
#17	Elk, free range, ground, raw (Shoshone Bannock)	0.623 g	62.3%	0.642 g	97 kcal · 20.1g P
#18	Fish, burbot, raw	0.572 g	57.2%	0.636 g	90 kcal · 19.3g P
#19	Fish, tuna, fresh, yellowfin, raw	0.692 g	69.2%	0.635 g	109 kcal · 24.4g P
#20	Fish, tuna, fresh, skipjack, raw	0.651 g	65.1%	0.632 g	103 kcal · 22g P
#21	Fish, perch, mixed species, raw	0.574 g	57.4%	0.631 g	91 kcal · 19.4g P
#22	Fish, pollock, Atlantic, raw	0.576 g	57.6%	0.626 g	92 kcal · 19.4g P
#23	Fish, grouper, mixed species, raw	0.574 g	57.4%	0.624 g	92 kcal · 19.4g P
#24	Fish, pout, ocean, raw	0.492 g	49.2%	0.623 g	79 kcal · 16.6g P
#25	Fish, ocean perch, Atlantic, raw	0.488 g	48.8%	0.618 g	79 kcal · 15.3g P
#26	Fish, tilapia, raw	0.593 g	59.3%	0.618 g	96 kcal · 20.1g P
#27	Turkey, ground, fat free, raw	0.691 g	69.1%	0.617 g	112 kcal · 23.6g P
#28	Turkey, ground, fat free, pan-broiled crumbles	0.931 g	93.1%	0.617 g	151 kcal · 31.7g P
#29	Fish, lingcod, raw	0.523 g	52.3%	0.615 g	85 kcal · 17.7g P
#30	Fish, pike, walleye, raw	0.566 g	56.6%	0.609 g	93 kcal · 19.1g P
#31	Fish, snapper, mixed species, raw	0.607 g	60.7%	0.607 g	100 kcal · 20.5g P
#32	Fish, cod, Pacific, raw (may have been previously frozen)	0.418 g	41.8%	0.606 g	69 kcal · 15.3g P
#33	Fish, whiting, mixed species, raw	0.542 g	54.2%	0.602 g	90 kcal · 18.3g P
#34	Fish, tilapia, cooked, dry heat	0.766 g	76.6%	0.598 g	128 kcal · 26.1g P
#35	Crustaceans, crab, blue, raw	0.508 g	50.8%	0.584 g	87 kcal · 18.1g P

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