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 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) |
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) |
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) |
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) |
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) |
#6: Canned Navy Beans
| Leucine per Cup | Leucine per 100g | Leucine per 200 Calories |
|---|---|---|
| 1674mg (61% RDI) | 639mg (23% RDI) | 1131mg (41% RDI) |
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) |
-28% RDI per cup of low-fat buttermilk
#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) |
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) |
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) |
See All 200 Foods High in Leucine
Next ➞More Leucine Rich Foods
| Food | Serving | Leucine |
|---|---|---|
| #1 Processed Meats (Kielbasa Sausage) (Source) | per large link | 123% RDI (3356mg) |
| #2 Whelk (Cooked) (Source) | per 3oz | 119% RDI (3236mg) |
| #3 Cooked Eel (Source) | per 5.6oz fillet | 112% RDI (3056mg) |
| #4 Canned Sardines (Source) | 1 cup (drained) | 109% RDI (2981mg) |
| #5 Canned Shrimp (Source) | per cup | 79% RDI (2152mg) |
| #6 Soy Based Protein Powder (Source) | per 2oz scoop | 76% RDI (2071mg) |
| #7 Bacon (Source) | per 3 slices | 37% RDI (1013mg) |
| #8 Hemp Seeds (Source) | per oz | 23% RDI (614mg) |
| #9 Chia Seeds (Source) | per oz (~2 tblsp) | 14% RDI (389mg) |
| #10 Flax Seeds (Source) | per oz | 13% RDI (351mg) |
From the Nutrient Ranking Tool
- Foods High in Leucine
- Foods Low in Leucine
- Vegetables High in Leucine
- Fruits High in Leucine
- Vegetarian Foods High in Leucine
- Nuts High in Leucine
- Grains High in Leucine
- Beans High in Leucine
- Dairy High in Leucine
- Breakfast Cereals High in Leucine
- Fast Foods High in Leucine
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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Data Sources and References
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