Top 10 Foods Highest in Valine

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
Evidence Based. References sourced from PubMed.
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Top 10 Foods Highest in Valine

Valine is an essential branched chain amino acid (BCAA) that promotes muscle repair and growth. (1) Some studies have found that supplements containing valine can be helpful for people with advanced liver disease (2,3) However, high valine levels in the blood have also been associated with an increased risk of diabetes. (4)

High valine foods include beef, chicken, pork, fish, tofu, yogurt, beans, podded peas, seeds, nuts, and whole grains like oatmeal.

The reference dietary intake (RDI) for valine is 26mg per kilogram of body weight or 12mg per pound. A person weighing 70kg (~154 pounds) should consume around 1820mg of valine per day. (5)

Below is a list of the top 10 foods highest in valine with the %RDI calculated for someone weighing 70kg (154lbs). For more high valine foods see the extended list of valine rich foods.

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Printable list of foods high in valine.

Extended List of Valine Rich Foods

1. Cheese Pizza per slice 42% RDI
2. Baked Beans per cup 36% RDI
3. Toasted Wheat Germ per oz 24% RDI
4. Eggs in 1 large egg 21% RDI
5. Broccoli per Cup Cooked 12% RDI
6. Avocados per avocado 12% RDI
7. Guavas per Cup 8% RDI
8. Wheat-Bran Bread per slice 8% RDI
9. Mamey Sapote 1 cup chopped 7% RDI
10. Kiwifruit per Cup 6% RDI

Use the ranking tool links below to select foods and create your own food list to share or print.

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

Data Sources and References

  1. Kephart WC, Mumford PW, McCloskey AE, Holland AM, Shake JJ, Mobley CB, Jagodinsky AE, Weimar WH, Oliver GD, Young KC, Moon JR, Roberts MD. Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions J Int Soc Sports Nutr. 2016 Jul 26;13:30. doi: 10.1186/s12970-016-0142-y. eCollection 2016. 27468258
  2. Bjune MS, Lindquist C, Hallvardsdotter Stafsnes M, Bjørndal B, Bruheim P, Aloysius TA, Nygård O, Skorve J, Madsen L, Dankel SN, Berge RK. Metabolic role of the hepatic valine/3-hydroxyisobutyrate (3-HIB) pathway in fatty liver disease Biochim Biophys Acta Mol Cell Biol Lipids. 2021 Apr;1866(4):158887. doi: 10.1016/j.bbalip.2021.158887. Epub 2021 Jan 14. 33454435
  3. Bloomgarden Z. Branched-chain amino acids in liver diseases J Diabetes. 2018 May;10(5):350-352. doi: 10.1111/1753-0407.12645. Epub 2018 Feb 13. 29369529
  4. Bloomgarden Z. Role of Branched-Chain Amino Acid Metabolism in Type 2 Diabetes, Obesity, Cardiovascular Disease and Non-Alcoholic Fatty Liver Disease J Diabetes. 2018 May;10(5):350-352. doi: 10.1111/1753-0407.12645. Epub 2018 Feb 13. 29369529
  5. World Health Organization - Protein and Amino Acid Requirements In Human Nutrition
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