Top 10 Foods Highest in Leucine

Photo of Daisy Whitbread
Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data
Top 10 Foods Highest in Leucine

Leucine is an essential, branched-chain amino acid (BCAA), required for the growth and repair of muscle, skin and bone. Leucine is suspected to be the only amino acid that can stimulate muscle growth and 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 reference dietary intake (RDI) 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

A Roast Chicken

#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)
Nutrition Facts for Roasted Chicken Leg. (Source)

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.

A steak on a plate

#2: Beef (Skirt Steak)

Leucine
per 6oz Steak		Leucine
per 100g		Leucine
per 200 Calories
5007mg
(183% RDI)		2945mg
(108% RDI)		2198mg
(81% RDI)
Nutrition Facts for Skirt Steak. (Source)

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
A pork chop

#3: Pork Chops

Leucine
in 1 Pork Chop		Leucine
per 100g		Leucine
per 200 Calories
4501mg
(165% RDI)		2185mg
(80% RDI)		1714mg
(63% RDI)
Nutrition Facts for Pork Chops (With Fat). (Source)

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
Tuna Fillet

#4: Tuna

Leucine
in a 6oz Fillet		Leucine
per 100g		Leucine
per 200 Calories
4133mg
(151% RDI)		2431mg
(89% RDI)		2642mg
(97% RDI)
Nutrition Facts for Bluefin Tuna (Cooked). (Source)

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.

A block of tofu

#5: Firm Tofu

Leucine
per Cup		Leucine
per 100g		Leucine
per 200 Calories
3508mg
(128% RDI)		1392mg
(51% RDI)		1933mg
(71% RDI)
Nutrition Facts for Firm Tofu. (Source)
  • 85% RDI per cup of boiled soybeans (edamame)
Navy Beans

#6: Canned Navy Beans

Leucine
per Cup		Leucine
per 100g		Leucine
per 200 Calories
1674mg
(61% RDI)		639mg
(23% RDI)		1131mg
(41% RDI)
Nutrition Facts for Canned Navy Beans. (Source)

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.

A glass of milk

#7: Milk

Leucine
per 16oz Glass		Leucine
per 100g		Leucine
per 200 Calories
1563mg
(57% RDI)		319mg
(12% RDI)		1876mg
(69% RDI)
Nutrition Facts for Skim Milk. (Source)

More Dairy High in Leucine

  • 52% RDI per cup of yogurt
  • 28% RDI per cup of low-fat buttermilk
A bowl of Cottage Cheese

#8: Low-Fat Ricotta Cheese

Leucine
per 1/2 Cup		Leucine
per 100g		Leucine
per 200 Calories
1531mg
(56% RDI)		1235mg
(45% RDI)		1790mg
(66% RDI)
Nutrition Facts for Lowfat Ricotta. (Source)

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.

Squash and Pumpkin Seeds

#9: Squash and Pumpkin Seeds

Leucine
per 1oz Handful		Leucine
per 100g		Leucine
per 200 Calories
678mg
(25% RDI)		2388mg
(87% RDI)		832mg
(30% RDI)
Nutrition Facts for Roasted Squash And Pumpkin Seeds (Unsalted). (Source)

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.

Eggs

#10: Eggs

Leucine
in 1 Large Egg		Leucine
per 100g		Leucine
per 200 Calories
538mg
(20% RDI)		1075mg
(39% RDI)		1387mg
(51% RDI)
Nutrition Facts for Hard Boiled Eggs. (Source)

See All 200 Foods High in Leucine

Printable One Page Sheet

Click to Print
Printable list of foods high in leucine.

More Leucine Rich Foods

FoodServingLeucine
#1 Processed Meats (Kielbasa Sausage)
View (Source)
per large link123% RDI
(3356mg)
#2 Whelk (Cooked)
View (Source)
per 3oz119% RDI
(3236mg)
#3 Cooked Eel
View (Source)
per 5.6oz fillet112% RDI
(3056mg)
#4 Canned Sardines
View (Source)
1 cup (drained)109% RDI
(2981mg)
#5 Canned Shrimp
View (Source)
per cup79% RDI
(2152mg)
#6 Soy Based Protein Powder
View (Source)
per 2oz scoop76% RDI
(2071mg)
#7 Bacon
View (Source)
per 3 slices37% RDI
(1013mg)
#8 Hemp Seeds
View (Source)
per oz23% RDI
(614mg)
#9 Chia Seeds
View (Source)
per oz (~2 tblsp)14% RDI
(389mg)
#10 Flax Seeds
View (Source)
per oz13% RDI
(351mg)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.

    • See the Guide to Recommended Daily Intakes for more information.

    Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

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

MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.

Create a free account to get nutrition facts on recipes and meals, track foods, and set custom targets.

feedback

Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central