Top 10 Foods Highest in Leucine

Written by Daisy Whitbread, MScNLeucine 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.

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#1: Cheese (Parmesan)

Leucine 100g	Per ounce (28g)	Per cubic inch (10g)
3452mg (126% RDI)	967mg (35% RDI)	345mg (13% RDI)

Other Cheeses High in Leucine (%RDI per ounce): Gruyere & Romano (32%), Swiss (30%), Fontina & Hard Goat's Cheese (27%), Edam, Gouda & Tilsit (26%). Click to see complete nutrition facts.

#2: Soybeans (Roasted)

Leucine 100g	Per cup (93g)	Per 1/2 cup (47g)
3223mg (118% RDI)	2997mg (110% RDI)	1499mg (55% RDI)

Other Soy Foods High in Leucine (%RDI per cup): Natto (97%), Soy Flour & Tempeh (87%), Soybeans, boiled (85%), Miso (83%), and Firm Tofu (68%). Click to see complete nutrition facts.

#3: Beef (Sirloin, grilled)

Leucine 100g	Per fillet (115g)	Per 3oz (85g)
3165mg (116% RDI)	3640mg (133% RDI)	2690mg (99% RDI)

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.

#4: Chicken (Breast, cooked)

Leucine 100g	Per breast (181g)	Per 3oz (85g)
2652mg (97% RDI)	4800mg (176% RDI)	2254mg (83% RDI)

Other Poultry High in Leucine (%RDI per 3oz, cooked): Fat Free Ground Turkey (81%), Turkey Wings (78%), Chicken Stewing Meat (77%), Turkey Breast (76%), Turkey Drumsticks (72%), Chicken Wings & Chicken Drumsticks (71%). Click to see complete nutrition facts.

#5: Pork (Sirloin, cooked)

Leucine 100g	Per piece (609g)	Per 3oz (85g)
2560mg (94% RDI)	15590mg (571% RDI)	2176mg (80% RDI)

Other Pork Cuts High in Leucine (%RDI per 3oz, cooked): Ground Pork & Pork Chops (79%), Pork Tenderloin (76%), Ham (74%), and Spareribs (73%). Click to see complete nutrition facts.

#6: Seeds & Nuts (Pumpkin Seeds)

Leucine 100g	Per cup (129g)	Per ounce (28g)
2419mg (89% RDI)	3121mg (114% RDI)	677mg (25% RDI)

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.

#7: Fish (Tuna, cooked)

Leucine 100g	Per 1/2 fillet (154g)	Per 3oz (85g)
2293mg (84% RDI)	3531mg (129% RDI)	1949mg (71% RDI)

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.

#8: Seafood (Octopus, cooked)

Leucine 100g	Per 3oz (85g)	Per ounce (28g)
2099mg (77% RDI)	1784mg (65% RDI)	595mg (22% RDI)

Other Seafood High in Leucine (%RDI per 3oz, cooked): Lobster (65%), Shrimp (61%), Crab (58%), Clams (56%), Mussels (52%), and Crayfish (43%). Click to see complete nutrition facts.

#9: Peanuts

Leucine 100g	Per cup (144g)	Per ounce (28g)
1812mg (66% RDI)	2609mg (96% RDI)	507mg (19% RDI)

Peanut Butter is also High in Leucine (%RDI per cup): Smooth Peanut Butter (146%), and Chunky Peanut Butter (144%). Click to see complete nutrition facts.

#10: Beans (White, cooked)

Leucine 100g	Per cup (179g)	Per tablespoon (11g)
776mg (28% RDI)	1389mg (51% RDI)	85mg (3% RDI)

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.