Top 10 Foods Highest in Valine

Valine is an essential branched chain amino acid (BCAA) that promotes muscle repair and growth. (1) It's also used to treat metabolic and liver diseases. (2)

High valine foods include beef, chicken, pork, fish, tofu, yogurt, beans, podded peas, seeds, nuts, and whole grains like oatmeal.

The reference dietary intake (RDI) for valine is 26mg per kilogram of body weight or 12mg per pound. A person weighing 70kg (~154 pounds) should consume around 1820mg of valine per day. (3)

Below is a list of the top 10 foods highest in valine with the %RDI calculated for someone weighing 70kg (154lbs). For more high valine foods see the extended list of valine rich foods.

• 1. Beef (Skirt Steak)

  Valine per 6oz Steak	Valine per 100g	Valine per 200 Calories
  2834mg (156% RDI)	1667mg (92% RDI)	1244mg (68% RDI)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)

  More Red Meat High in Valine

  • 95% RDI in a 3oz veal roast
  • 90% RDI in a 3oz lamb roast
  • 77% RDI in a 3oz beef chuck roast
  • 70% RDI in a buffalo sirloin steak
  • 60% RDI in a 3oz broiled minced beef

  See more meats high in valine.

• 2. Lean Chicken Breast

  Valine in a 6oz Breast	Valine per 100g	Valine per 200 Calories
  2822mg (155% RDI)	1660mg (91% RDI)	2115mg (116% RDI)

  Nutrition Facts for Cooked Lean Chicken Breast. (Source)

  More Poultry High in Valine

  • 165% RDI in a whole chicken leg
  • 137% RDI in 6oz of ground turkey
  • 118% RDI in 1 cup of chopped chicken breast
  • 94% RDI in 1 cup of roast duck
  • 82% RDI in a chicken thigh

  See more meats high in valine.

• 3. Lean Pork Chops

  Valine in a 6oz Chop	Valine per 100g	Valine per 200 Calories
  2666mg (146% RDI)	1568mg (86% RDI)	1608mg (88% RDI)

  Nutrition Facts for Braised Pork Chops (Lean). (Source)

  More Pork Products High in Valine

  • 118% RDI per cup of lean roast ham
  • 89% RDI per 5oz rack of pork ribs
  • 71% RDI per 3oz of roasted wild boar
  • 69% RDI per 3oz pork loin
  • 69% RDI per 3oz bratwurst sausage
  • 65% RDI per 3oz of ground pork
  • 34% RDI per 3 slices of bacon (~1 oz)

  See more meats high in valine.

• 4. Tuna

  Valine in a 6oz Fillet	Valine per 100g	Valine per 200 Calories
  2620mg (144% RDI)	1541mg (85% RDI)	1675mg (92% RDI)

  Nutrition Facts for Cooked Bluefin Tuna. (Source)

  More Fish High in Valine

  • 142% RDI per 7oz grouper fillet
  • 136% RDI per 6oz salmon fillet
  • 127% RDI per 6oz snapper fillet
  • 120% RDI per 6oz tilapia fillet
  • 119% RDI per 6oz pike fillet

  See more fish high in valine.

• 5. Firm Tofu

  Valine per Cup	Valine per 100g	Valine per 200 Calories
  2192mg (120% RDI)	870mg (48% RDI)	1208mg (66% RDI)

  Nutrition Facts for Firm Tofu. (Source)

  More Soy Foods High in Valine

  • 84% RDI per cup of tempeh (fermented tofu)
  • 79% RDI per cup of cooked soybeans (edamame)
  • 49% RDI per cup of natto
  • 24% RDI per cup of soybean sprouts
  • 16% RDI per 8oz cup of soymilk
• 6. Low-Fat Yogurt

  Valine per Cup	Valine per 100g	Valine per 200 Calories
  1161mg (64% RDI)	474mg (26% RDI)	1693mg (93% RDI)

  Nutrition Facts for Non Fat Yogurt. (Source)

  More Dairy Foods High in Valine

  • 60% RDI per 16oz glass of milk
  • 48% RDI per 1/2 cup of ricotta cheese
  • 38% RDI per oz of grated Parmesan
  • 33% RDI per oz of Swiss cheese
  • 33% RDI per oz of hard goat cheese

  See more dairy foods high in valine.

• 7. Navy Beans

  Valine per Cup	Valine per 100g	Valine per 200 Calories
  917mg (50% RDI)	504mg (28% RDI)	720mg (40% RDI)

  Nutrition Facts for Cooked Navy Beans. (Source)

  More Beans High in Valine

  • 50% RDI per cup of white beans
  • 49% RDI per cup of pinto beans
  • 49% RDI per cup of lentils
  • 49% RDI per cup of kidney beans
  • 44% RDI per cup of black beans
  • 42% RDI per cup of split peas

  See more beans high in valine.

• 8. Podded Peas

  Valine per Cup Cooked	Valine per 100g	Valine per 200 Calories
  547mg (30% RDI)	342mg (19% RDI)	1315mg (72% RDI)

  Nutrition Facts for Cooked Podded Peas (Previously Frozen). (Source)

  More Vegetables High in Valine

  • 20% RDI per cup of green peas
  • 18% RDI per cup of mashed sweet potatoes
  • 17% RDI per cup of spinach
  • 15% RDI per cup of mushrooms
  • 12% RDI per cup of asparagus

  See more vegetables high in valine.

• 9. Squash and Pumpkin Seeds

  Valine per 1oz Handful	Valine per 100g	Valine per 200 Calories
  443mg (24% RDI)	1559mg (86% RDI)	543mg (30% RDI)

  Nutrition Facts for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). (Source)

  More Nuts and Seeds High in Valine

  • 28% RDI per oz of hemp seeds
  • 20% RDI per cup of pistachios
  • 20% RDI per cup of sunflower seeds
  • 17% RDI per oz of flax seeds
  • 16% RDI per oz of cashews
  • 15% RDI per oz of chia seeds
  • 13% RDI per oz of almonds

  See more nuts and seeds high in valine.

• 10. Oatmeal

  Valine per Cup	Valine per 100g	Valine per 200 Calories
  374mg (21% RDI)	160mg (9% RDI)	451mg (25% RDI)

  Nutrition Facts for Cooked Oatmeal. (Source)

  More Whole Grains High in Valine

  • 25% RDI per cup of kamut
  • 21% RDI per cup of wild rice
  • 18% RDI per cup of millet
  • 17% RDI per cup of brown rice
  • 17% RDI per cup of pasta
  • 14% RDI per cup of couscous

  See more grains high in valine.

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Extended List of Valine Rich Foods

Food	Serving	Valine
1. Cheese Pizza	per slice	42% RDI (770mg)
2. Baked Beans	per cup	36% RDI (660mg)
3. Toasted Wheat Germ	per oz	24% RDI (428mg)
4. Eggs	in 1 large egg	21% RDI (384mg)
5. Broccoli	per Cup Cooked	12% RDI (215mg)
6. Avocados	per avocado	12% RDI (215mg)
7. Guavas	per Cup	8% RDI (144mg)
8. Wheat-Bran Bread	per slice	8% RDI (139mg)
9. Mamey Sapote	1 cup chopped	7% RDI (128mg)
10. Kiwifruit	per Cup	6% RDI (103mg)

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• Foods High in Valine
• Foods Low in Valine
• Vegetables High in Valine
• Fruits High in Valine
• Vegetarian Foods High in Valine
• Nuts High in Valine
• Grains High in Valine
• Beans High in Valine
• Dairy High in Valine
• Breakfast Cereals High in Valine
• Fast Foods High in Valine

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Amino Acid Protein Calculator
• High Cysteine Foods
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• High Leucine Foods
• High Isoleucine Foods
• High Tryptophan Foods
• High Protein Foods
• Vegetables Highest in Protein
• Fruits Highest in Protein
• Cheeses Highest in Protein
• Beans and Legumes Highest in Protein

Data Sources and References

1. Kephart WC, Mumford PW, McCloskey AE, Holland AM, Shake JJ, Mobley CB, Jagodinsky AE, Weimar WH, Oliver GD, Young KC, Moon JR, Roberts MD. Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions J Int Soc Sports Nutr. 2016 Jul 26;13:30. doi: 10.1186/s12970-016-0142-y. eCollection 2016. 27468258
2. Bjune MS, Lindquist C, Hallvardsdotter Stafsnes M, Bjørndal B, Bruheim P, Aloysius TA, Nygård O, Skorve J, Madsen L, Dankel SN, Berge RK. Metabolic role of the hepatic valine/3-hydroxyisobutyrate (3-HIB) pathway in fatty liver disease Biochim Biophys Acta Mol Cell Biol Lipids. 2021 Apr;1866(4):158887. doi: 10.1016/j.bbalip.2021.158887. Epub 2021 Jan 14. 33454435
3. World Health Organization - Protein and Amino Acid Requirements In Human Nutrition