Top 10 Foods Highest in Isoleucine

Isoleucine is an essential amino acid necessary for creating hemoglobin as well as regulating blood sugar and energy levels. (1)

Foods high in isoleucine include beef, chicken, pork, fish, tofu, dairy, beans, lentils, whole grains, nuts, seeds, and vegetables like peas.

The reference dietary intake (RDI) for isoleucine is 20mg per kilogram of body weight or 9mg per pound. A person weighing 70kg (~154 pounds) should consume around 1400mg of isoleucine per day. (2)

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

Looking for foods low in isoleucine?

Use the nutrient ranking tool to sort through the list of low isoleucine foods.

Also see:

• Common foods high in protein and low in isoleucine
• Beans low in isoleucine
• Nuts low in isoluecine
• Meats low in isoleucine
• Dairy and Egg Products low in isoleucine
• Grains low in isoleucine

Fruits, vegetables, and fats are low in isoleucine.

• 1. Beef (Skirt Steak)

  Isoleucine per 6oz Steak	Isoleucine per 100g	Isoleucine per 200 Calories
  2686mg (192% RDI)	1580mg (113% RDI)	1179mg (84% RDI)

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

  More Red Meat High in Isoleucine

  • 110% RDI per 3oz of veal roast
  • 104% RDI per 3oz of lamb roast
  • 92% RDI per 3oz beef pot roast
  • 82% RDI per 3oz buffalo steak
  • 69% RDI per 3oz beef hamburger

  See all meats high in isoleucine.

• 2. Lean Chicken Breast

  Isoleucine in a 6oz Breast	Isoleucine per 100g	Isoleucine per 200 Calories
  2674mg (191% RDI)	1573mg (112% RDI)	2004mg (143% RDI)

  Nutrition Facts for Cooked Lean Chicken Breast. (Source)

  More Poultry High in Isoleucine

  • 212% RDI per chicken leg
  • 172% RDI per 6oz turkey breast
  • 164% RDI per cup of chicken breast
  • 121% RDI per cup of roast duck
  • 103% RDI per chicken thigh

  See all meats high in isoleucine.

• 3. Lean Pork Chops

  Isoleucine in a 6oz Chop	Isoleucine per 100g	Isoleucine per 200 Calories
  2496mg (178% RDI)	1468mg (105% RDI)	1506mg (108% RDI)

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

  More Pork High in Isoleucine

  • 117% RDI per cup of roast ham
  • 100% RDI per 5oz of ribs
  • 84% RDI per 3oz pork tenderloin
  • 78% RDI per 3oz pork bratwurst
  • 73% RDI per 3oz of ground pork
  • 42% RDI per 3oz of bacon (~1oz)

  See all meats high in isoleucine.

• 4. Tuna

  Isoleucine in a 6oz Fillet	Isoleucine per 100g	Isoleucine per 200 Calories
  2343mg (167% RDI)	1378mg (98% RDI)	1498mg (107% RDI)

  Nutrition Facts for Cooked Bluefin Tuna. (Source)

  More Fish High in Isoleucine

  • 165% RDI per 7oz grouper fillet
  • 155% RDI per 6oz salmon fillet
  • 148% RDI per 6oz tilapia fillet
  • 147% RDI per 6.5 oz snapper fillet
  • 138% RDI per 6oz pike fillet

  See all fish high in isoleucine.

• 5. Firm Tofu

  Isoleucine per Cup	Isoleucine per 100g	Isoleucine per 200 Calories
  2139mg (153% RDI)	849mg (61% RDI)	1179mg (84% RDI)

  Nutrition Facts for Firm Tofu. (Source)

  More Soy Products High in Isoleucine

  • 104% RDI per cup of tempeh (fermented tofu)
  • 99% RDI per cup of boiled soybeans (edamame)
  • 59% RDI per 1/2 cup of natto
  • 25% RDI per cup of soybean sprouts
  • 20% RDI per 8oz cup of soymilk
• 6. Milk

  Isoleucine per 16oz Glass	Isoleucine per 100g	Isoleucine per 200 Calories
  853mg (61% RDI)	174mg (12% RDI)	1024mg (73% RDI)

  Nutrition Facts for Skim Milk. (Source)

  More Dairy High in Isoleucine

  • 55% RDI per cup of low-fat yogurt
  • 52% RDI per 1/2 cup of low-fat ricotta
  • 38% RDI per oz of grated Parmesan
  • 33% RDI per cup of plain yogurt
  • 31% RDI per oz of Swiss cheese
  • 30% RDI per cup of low-fat buttermilk
  • 26% RDI per oz of cheddar cheese

  See all dairy products high in isoleucine.

• 7. Lentils

  Isoleucine per Cup	Isoleucine per 100g	Isoleucine per 200 Calories
  772mg (55% RDI)	390mg (28% RDI)	672mg (48% RDI)

  Nutrition Facts for Cooked Lentils (Boiled) (Mature Seeds). (Source)

  Beans High in Isoleucine

  • 55% RDI per cup of large white beans
  • 52% RDI per cup of pinto beans
  • 52% RDI per cup of kidney beans
  • 50% RDI per cup of navy beans
  • 48% RDI per cup of black beans

  See all beans high in isoleucine.

• 8. Kamut (Khorasan - Wheat)

  Isoleucine per Cup	Isoleucine per 100g	Isoleucine per 200 Calories
  378mg (27% RDI)	220mg (16% RDI)	333mg (24% RDI)

  Nutrition Facts for Cooked Kamut. (Source)

  More Whole Grains High in Isoleucine

  • 26% RDI per cup of teff
  • 21% RDI per cup of quinoa
  • 20% RDI per cup of pasta
  • 20% RDI per cup of wild rice
  • 19% RDI per cup of oatmeal
  • 16% RDI per cup of brown rice

  See all whole grains high in isoleucine.

• 9. Squash and Pumpkin Seeds

  Isoleucine per 1oz Handful	Isoleucine per 100g	Isoleucine per 200 Calories
  359mg (26% RDI)	1265mg (90% RDI)	441mg (31% RDI)

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

  More Nuts and Seeds High in Isoleucine

  • 26% RDI per oz of hemp seeds
  • 20% RDI per oz of sunflower seeds
  • 19% RDI per oz of pistachios
  • 18% RDI per oz of flax seeds
  • 17% RDI per oz of peanuts
  • 16% RDI per oz of chia seeds
  • 15% RDI per oz of almonds

  See all nuts and seeds high in isoleucine.

• 10. Podded Peas

  Isoleucine per Cup Cooked	Isoleucine per 100g	Isoleucine per 200 Calories
  323mg (23% RDI)	202mg (14% RDI)	777mg (55% RDI)

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

  More Vegetables High in Isoleucine

  • 20% RDI per cup of spinach
  • 19% RDI per cup of Swiss chard
  • 18% RDI per cup of mashed sweet potatoes
  • 15% RDI per cup of pea sprouts
  • 13% RDI per cup of sweet corn
  • 11% RDI per cup of Brussels sprouts

  See all vegetables high in isoleucine.

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More Foods Rich in Isoleucine

Food	Serving	Isoleucine
1. Baked Beans	per cup	41% RDI (574mg)
2. Eggs	in 1 large egg	25% RDI (343mg)
3. Salami	per oz	22% RDI (304mg)
4. Toasted Wheat Germ	per oz	22% RDI (303mg)
5. Avocados	per avocado	12% RDI (169mg)
6. Guavas	per Cup	11% RDI (153mg)
7. Wheat Bran Bread	per slice	9% RDI (120mg)
8. Mamey Sapote	1 cup chopped	8% RDI (107mg)
9. Kiwifruit	per Cup	7% RDI (92mg)
10. Apricots	per cup	5% RDI (64mg)

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

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

Related

• Amino Acid Protein Calculator
• High Threonine Foods
• High Lysine 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. PubChem Summary of L-Isoleucine
2. World Health Organization - Protein and Amino Acid Requirements In Human Nutrition