Top 10 Foods Highest in Isoleucine

Written by Daisy Whitbread, MScN
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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 recommended daily 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.


High Isoleucine Foods List

A steak on a plate

#1: Beef (Skirt Steak)

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

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.

A roast chicken

#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)

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.

A pork chop

#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)

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.

Tuna Fillet

#4: Tuna

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

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.

A block of tofu

#5: Firm Tofu

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

More Soy Products High in Isoleucine

  • 104% RDI per cup of tempeh
  • 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
A glass of milk

#6: Milk

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

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.

Lentils

#7: Lentils

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

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.

Kamut

#8: Kamut (Khorasan - Wheat)

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

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.

Squash and Pumpkin Seeds

#9: Seeds (Squash and Pumpkin Seeds)

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

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.

Podded green peas

#10: Podded Peas

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

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.

See All 200 Foods High in Isoleucine

More Foods Rich in Isoleucine

FoodServingIsoleucine
#1 Baked Beans
(Source)
per cup41% RDI
(574mg)
#2 Eggs
(Source)
in 1 large egg25% RDI
(343mg)
#3 Salami
(Source)
per oz22% RDI
(304mg)
#4 Toasted Wheat Germ
(Source)
per oz22% RDI
(303mg)
#5 Avocados
(Source)
per avocado12% RDI
(169mg)
#6 Guavas
(Source)
per cup11% RDI
(153mg)
#7 Wheat Bran Bread
(Source)
per slice9% RDI
(120mg)
#8 Mamey Sapote
(Source)
1 cup chopped8% RDI
(107mg)
#9 Kiwifruit
(Source)
per cup7% RDI
(92mg)
#10 Apricots
(Source)
per cup5% RDI
(64mg)

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Data Sources and References

  1. PubChem on Isoleucine
  2. World Health Organization (WHO) Technical Report Series – Protein And Amino Acid Requirements In Human Nutrition ISBN 978 92 4 120935 9
  3. U.S. Agricultural Research Service Food Data Central

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