Top 10 Foods Highest in Leucine

Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data

Last Updated: December 9th, 2020

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.

Table of Contents

Introduction
List of High Leucine Foods
Printable
More Leucine Rich Foods
Nutrient Ranking Tool
Related
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References

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)

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.

#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

#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

#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.

#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)

#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.

#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

#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.

#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.

#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

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Printable list of foods high in leucine.

More Leucine Rich Foods

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

From the Nutrient Ranking Tool

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

U.S. Agricultural Research Service Food Data Central

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