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Top 10 Foods Highest in Leucine

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition DataLast Updated: July 26th, 2019

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 that can stimulate muscle growth and can also help prevent the deterioration of muscle with age.

High leucine foods include chicken, beef, pork, fish (tuna), tofu, canned beans, milk, cheese, squash seeds, and eggs. The recommended daily intake for leucine is 39mg per kilogram of body weight, or 17.7mg per pound. A person weighing 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.

List of High Leucine Foods

#1: Chicken Leg

Leucine per Roasted Leg (Thigh And Leg)	Leucine per 100g	Leucine per 200 Calories
5160mg (189% RDI)	2000mg (73% RDI)	2174mg (80% RDI)

Source: Nutrition Facts for Roasted Chicken Leg

More Poultry High in Leucine

-165% RDI per 6oz roasted chicken breast
-163% RDI per 6oz of lean ground turkey
-116% RDI per 6oz of roasted turkey breast

See all meats high in leucine.

#2: Beef (Skirt Steak)

Leucine per 6oz Steak	Leucine per 100g	Leucine per 200 Calories
5007mg (183% RDI)	2945mg (108% RDI)	2198mg (81% RDI)

Source: Nutrition Facts for Skirt Steak

More Red Meat High in Leucine

-85% RDI in 3oz of lamb roast
-84% RDI per 3oz of beef roast
-62% DV per 3oz beef hamburger

#3: Pork Chops

Leucine in 1 Pork Chop	Leucine per 100g	Leucine per 200 Calories
4501mg (165% RDI)	2185mg (80% RDI)	1714mg (63% RDI)

Source: Nutrition Facts for Pork Chops (With Fat)

More Pork High in Leucine

-117% RDI per cup of lean ham
-88% RDI in a rack of pork ribs
-68% RDI in a bratwurst sausage

#4: Tuna

Leucine in a 6oz Fillet	Leucine per 100g	Leucine per 200 Calories
4133mg (151% RDI)	2431mg (89% RDI)	2642mg (97% RDI)

Source: Nutrition Facts for Bluefin Tuna (Cooked)

More Fish High in Leucine

-136% RDI per 6oz salmon fillet
-127% RDI per 6oz tilapia fillet
-125% RDI in 20 small clams

See all fish high in leucine.

#5: Firm Tofu

Leucine per Cup	Leucine per 100g	Leucine per 200 Calories
3508mg (128% RDI)	1392mg (51% RDI)	1933mg (71% RDI)

Source: Nutrition Facts for Firm Tofu

-85% RDI per cup of boiled soybeans (edamame)

#6: Canned Navy Beans

Leucine per Cup	Leucine per 100g	Leucine per 200 Calories
1674mg (61% RDI)	639mg (23% RDI)	1131mg (41% RDI)

Source: Nutrition Facts for Canned Navy Beans

More Beans and Lentils High in Leucine

-51% RDI per cup of large white beans
-49% RDI per cup of kidney beans
-47% RDI per cup of lentils

See all beans and lentils high in leucine.

#7: Milk

Leucine per 16oz Glass	Leucine per 100g	Leucine per 200 Calories
1563mg (57% RDI)	319mg (12% RDI)	1876mg (69% RDI)

Source: Nutrition Facts for Skim Milk

-52% RDI per cup of yogurt
-28% RDI per cup of low-fat buttermilk

#8: Lowfat Ricotta Cheese

Leucine per 1/2 Cup	Leucine per 100g	Leucine per 200 Calories
1531mg (56% RDI)	1235mg (45% RDI)	1790mg (66% RDI)

Source: Nutrition Facts for Lowfat Ricotta

More Cheese High in Leucine

-43% RDI per 1/2 cup of low-fat cottage cheese
-36% RDI per grated oz of parmesan
-31% RDI per oz of Swiss cheese
-27% RDI per oz of gouda

See all dairy foods high in leucine.

#9: Seeds (Squash and Pumpkin Seeds)

Leucine per 1oz Handful	Leucine per 100g	Leucine per 200 Calories
678mg (25% RDI)	2388mg (87% RDI)	832mg (30% RDI)

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

More Nuts and Seeds High in Leucine

-17% RDI per oz of pistachios
-16% RDI per oz of peanuts
-15% RDI per oz of almonds

See all nuts and seeds high in leucine.

#10: Eggs

Leucine in 1 Large Egg	Leucine per 100g	Leucine per 200 Calories
538mg (20% RDI)	1075mg (39% RDI)	1387mg (51% RDI)

Source: Nutrition Facts for Hard Boiled Eggs

See All 200 Foods High in Leucine

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More Leucine Rich Foods

Food	Serving	Leucine
#1 Processed Meats (Kielbasa Sausage)	per large link	123% RDI (3356mg)
#2 Whelk (Cooked)	per 3oz	119% RDI (3236mg)
#3 Cooked Eel	per 5.6oz fillet	112% RDI (3056mg)
#4 Canned Sardines	1 cup (drained)	109% RDI (2981mg)
#5 Canned Shrimp	per cup	79% RDI (2152mg)
#6 Soy Based Protein Powder	per 2oz scoop	76% RDI (2071mg)
#7 Bacon	per 3 slices	37% RDI (1013mg)
#8 Hemp Seeds	per oz	23% RDI (614mg)
#9 Chia Seeds	per oz (~2 tblsp)	14% RDI (389mg)
#10 Flax Seeds	per oz	13% RDI (351mg)

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Data Sources and References

USDA National Nutrient Database for Standard Reference, Release 28.