Leucine in Foods

Branched-chain amino acid that plays a key role in muscle protein synthesis and recovery.

Top animal source 7.4 g
Egg, white, dried, stabilized, glucose reduced > 99% of all foods
Top plant source 6.8 g
Soy protein isolate > 99% of all foods

Check Leucine Rankings

All foods Meats Fish & Shellfish Nuts & Seeds Legumes Dairy and Eggs

Top Animal Sources

Food Leucine (g) All foods
1 Egg, white, dried, stabilized, glucose reduced
7.4
> 99%
2 Egg, white, dried, powder, stabilized, glucose reduced
7.2
> 99%
3 Egg, white, dried
6.8
> 99%
4 Egg, white, dried, flakes, stabilized, glucose reduced
6.7
> 99%
5 Seal, bearded (Oogruk), meat, dried (Alaska Native)
6.4
> 99%
6 Whale, beluga, meat, dried (Alaska Native)
5.8
> 99%
7 Fish, cod, Atlantic, dried and salted
5.1
> 99%
8 Seal, bearded (Oogruk), meat, partially dried (Alaska Native)
4.8
> 99%
9 Egg, whole, dried, stabilized, glucose reduced
4.2
> 99%
10 Egg, whole, dried
4.2
> 99%
11 Fish, whitefish, dried (Alaska Native)
4.1
> 99%
12 Cheese, parmesan, shredded
4.0
> 99%
13 Smelt, dried (Alaska Native)
3.8
> 99%
14 Mollusks, whelk, unspecified, cooked, moist heat
3.8
> 99%
15 Milk, dry, nonfat, regular, without added vitamin A and vitamin D
3.5
> 99%
16 Milk, dry, nonfat, regular, with added vitamin A and vitamin D
3.5
> 99%
17 Milk, dry, nonfat, calcium reduced
3.5
> 99%
18 Cheese, parmesan, hard
3.5
> 99%
19 Milk, dry, nonfat, instant, with added vitamin A and vitamin D
3.4
> 99%
20 Milk, dry, nonfat, instant, without added vitamin A and vitamin D
3.4
> 99%
21 Milk, buttermilk, dried
3.4
> 99%
22 Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted
3.2
> 99%
23 Pork, cured, bacon, cooked, microwaved
3.2
> 99%
24 Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted
3.2
> 99%
25 Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled
3.2
> 99%
26 Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled
3.2
> 99%
27 Cheese, gruyere
3.1
> 99%
28 Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
3.1
> 99%

Top Plant Sources

Food Leucine (g) All foods
29 Soy protein isolate
6.8
> 99%
30 Soy protein isolate, potassium type
6.8
> 99%
31 Seaweed, spirulina, dried
4.9
> 99%
32 Soy protein concentrate, produced by alcohol extraction
4.9
> 99%
33 Soy protein concentrate, produced by acid wash
4.9
> 99%
34 Flour, soy, defatted
4.1
> 99%
35 Seeds, sesame flour, low-fat
3.8
> 99%
36 Soy flour, defatted
3.8
> 99%
37 Soy meal, defatted, raw
3.7
> 99%
38 Tofu, dried-frozen (koyadofu)
3.6
> 99%
39 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate
3.6
> 99%
40 Seeds, sunflower seed flour, partially defatted
3.5
> 99%
41 Seeds, cottonseed flour, low fat (glandless)
3.4
> 99%
42 Peanut flour, defatted
3.4
> 99%
43 Seeds, cottonseed meal, partially defatted (glandless)
3.4
> 99%
44 Soybeans, mature seeds, raw
3.3
> 99%
45 Meat extender
3.3
> 99%
46 Soybeans, mature seeds, dry roasted
3.2
> 99%
47 Seeds, sesame flour, partially defatted
3.1
> 99%

Other & Unclassified Foods

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Food Leucine (g) All foods
48 Beverages, Protein powder soy based
4.6
> 99%
49 Snacks, pork skins, plain
3.3
> 99%
50 Snacks, pork skins, barbecue-flavor
3.2
> 99%