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.
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.
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.
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.
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.