Top 10 Foods Highest in Leucine

Leucine is an essential amino acid used in the liver, fat tissue, and muscle tissue. Leucine is also suspected to be the only amino acid which can stimulate muscle growth, and can also help prevent the deterioration of muscle with age. High leucine foods include cheese, soybeans, beef, chicken, pork, nuts, seeds, fish, seafood, and beans. The recommended daily intake for leucine is 39mg per kilogram of body weight, or 17.7mg per pound. A person weighting 70kg (~154 pounds) should consume around 2730mg of leucine per day. Below is a list of the top 10 foods highest in leucine with the %RDI calculated for someone weighting 70kg (154lbs). For more high leucine foods see the extended list of leucine rich foods.

#1: Cheese (Parmesan)
Leucine 100g Per ounce (28g)Per cubic inch (10g)
3452mg (126% RDI)967mg (35% RDI)345mg (13% RDI)
Other Cheeses High in Leucine (%RDI per ounce): Gruyere & Romano (32%), Swiss (30%), Fontina & Hard Goat's Cheese (27%), Edam, Gouda & Tilsit (26%). Click to see complete nutrition facts.



#2: Soybeans (Roasted)
Leucine 100g Per cup (93g)Per 1/2 cup (47g)
3223mg (118% RDI)2997mg (110% RDI)1499mg (55% RDI)
Other Soy Foods High in Leucine (%RDI per cup): Natto (97%), Soy Flour & Tempeh (87%), Soybeans, boiled (85%), Miso (83%), and Firm Tofu (68%). Click to see complete nutrition facts.



#3: Beef (Sirloin, grilled)
Leucine 100g Per fillet (115g)Per 3oz (85g)
3165mg (116% RDI)3640mg (133% RDI)2690mg (99% RDI)
Other Red Meats High in Leucine (%RDI per 3oz, cooked): Lean Steak (98%), Beef Rib Eye (93%), Veal Leg (91%), Lamb Shoulder (86%), Venison (85%), Veal Sirloin (84%), and Stewing Lamb (82%). Click to see complete nutrition facts.



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#4: Chicken (Breast, cooked)
Leucine 100g Per breast (181g)Per 3oz (85g)
2652mg (97% RDI)4800mg (176% RDI)2254mg (83% RDI)
Other Poultry High in Leucine (%RDI per 3oz, cooked): Fat Free Ground Turkey (81%), Turkey Wings (78%), Chicken Stewing Meat (77%), Turkey Breast (76%), Turkey Drumsticks (72%), Chicken Wings & Chicken Drumsticks (71%). Click to see complete nutrition facts.



#5: Pork (Sirloin, cooked)
Leucine 100g Per piece (609g)Per 3oz (85g)
2560mg (94% RDI)15590mg (571% RDI)2176mg (80% RDI)
Other Pork Cuts High in Leucine (%RDI per 3oz, cooked): Ground Pork & Pork Chops (79%), Pork Tenderloin (76%), Ham (74%), and Spareribs (73%). Click to see complete nutrition facts.



#6: Seeds & Nuts (Pumpkin Seeds)
Leucine 100g Per cup (129g)Per ounce (28g)
2419mg (89% RDI)3121mg (114% RDI)677mg (25% RDI)
Other Seeds & Nuts High in Leucine (%RDI per ounce): Sunflower Seeds (17%), Pistachio Nuts (16%), Sesame Seeds & Almonds (15%), Chia Seeds (14%), Flaxseeds & Cashew Nuts (13%), and Brazil Nuts (12%). Click to see complete nutrition facts.



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#7: Fish (Tuna, cooked)
Leucine 100g Per 1/2 fillet (154g)Per 3oz (85g)
2293mg (84% RDI)3531mg (129% RDI)1949mg (71% RDI)
Other Fish High in Leucine (%RDI per 3oz, cooked): Wild Salmon (69%), Trout & Snapper (67%), Mackerel (66%), Salmon (65%), Halibut & Tilapia (64%), and Pollock (63%). Click to see complete nutrition facts.



#8: Seafood (Octopus, cooked)
Leucine 100g Per 3oz (85g)Per ounce (28g)
2099mg (77% RDI)1784mg (65% RDI)595mg (22% RDI)
Other Seafood High in Leucine (%RDI per 3oz, cooked): Lobster (65%), Shrimp (61%), Crab (58%), Clams (56%), Mussels (52%), and Crayfish (43%). Click to see complete nutrition facts.



#9: Peanuts
Leucine 100g Per cup (144g)Per ounce (28g)
1812mg (66% RDI)2609mg (96% RDI)507mg (19% RDI)
Peanut Butter is also High in Leucine (%RDI per cup): Smooth Peanut Butter (146%), and Chunky Peanut Butter (144%). Click to see complete nutrition facts.



#10: Beans (White, cooked)
Leucine 100g Per cup (179g)Per tablespoon (11g)
776mg (28% RDI)1389mg (51% RDI)85mg (3% RDI)
Other Beans High in Leucine (%RDI per cup, cooked): Cranberry, Pinto & Kidney Beans (48%), Yellow Beans, Navy Beans & Small White Beans (47%), Pink Beans & Black Beans (45%). Click to see complete nutrition facts.






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Click each heading below for more information from HealthAliciousNess.com

Spirulina 4947mg (181% RDI) per 100 gram serving 5541mg (203% RDI) per cup (112 grams) 346mg (13% RDI) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina
Bacon 3211mg (118% RDI) per 100 gram serving 899mg (33% RDI) per ounce (28 grams) 289mg (11% RDI) per slice, cooked (9 grams) Click to see complete nutrition facts for Bacon
Parsley 2794mg (102% RDI) per 100 gram serving 56mg (2% RDI) per tablespoon (2 grams) 28mg (1% RDI) per teaspoon (1 gram) Click to see complete nutrition facts for Parsley
Liver (Lamb's, cooked) 2497mg (91% RDI) per 100 gram serving 8390mg (307% RDI) per liver (336 grams) 2122mg (78% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Liver
Goose (Cooked) 2447mg (90% RDI) per 100 gram serving 14462mg (530% RDI) per 1/2 goose (591 grams) 2080mg (77% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Goose
Duck (Cooked) 2435mg (89% RDI) per 100 gram serving 2070mg (76% RDI) per 3oz (85 grams) 1826mg (67% RDI) per leg (75 grams) Click to see complete nutrition facts for Duck
Caviar 2133mg (78% RDI) per 100 gram serving 597mg (22% RDI) per ounce (28 grams) 341mg (12% RDI) per tablespoon (16 grams) Click to see complete nutrition facts for Caviar
Yellow Corn (Cooked) 358mg (13% RDI) per 100 gram serving 533mg (20% RDI) per cup (149 grams) 369mg (14% RDI) per ear (9 grams) Click to see complete nutrition facts for Yellow Corn
Whelks 3807mg (139% RDI) per 100 gram serving 3236mg (119% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Whelks
Soy Chips 2140mg (78% RDI) per 100 gram serving 599mg (22% RDI) per ounce (28 grams) Click to see complete nutrition facts for Soy Chips
Bratwurst 2195mg (80% RDI) per 100 gram serving 1866mg (68% RDI) per link (85 grams) Click to see complete nutrition facts for Bratwurst
Wheat Germ 1571mg (58% RDI) per 100 gram serving 1807mg (66% RDI) per cup (115 grams) Click to see complete nutrition facts for Wheat Germ
Quinoa (Cooked) 261mg (10% RDI) per 100 gram serving 483mg (18% RDI) per cup (185 grams) Click to see complete nutrition facts for Quinoa
Brown Rice (Cooked) 214mg (8% RDI) per 100 gram serving 417mg (15% RDI) per cup (195 grams) Click to see complete nutrition facts for Brown Rice
Buckwheat (Roasted) 212mg (8% RDI) per 100 gram serving 356mg (13% RDI) per cup (168 grams) Click to see complete nutrition facts for Buckwheat
  1. USDA National Nutrient Database for Standard Reference, Release 27.
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