Top 10 Foods Highest in Valine

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Top 10 Foods Highest in Valine

Valine is an essential amino acid that promotes muscle repair and growth. It's also used to treat metabolic and liver diseases. (1)

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

The recommended daily intake 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. (2)

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.


List of High Valine Foods

A steak on a plate

#1: Beef (Skirt Steak)

Valine
per 6oz Steak
Valine
per 100g
Valine
per 200 Calories
2834mg
(156% RDI)
1667mg
(92% RDI)
1244mg
(68% RDI)

More Red Meat High in Valine

-95% RDI in a 3oz veal roast
-90% RDI in a 3oz lamb roast
-77% RDI in a 3oz beef chuck roast
-70% RDI in a buffalo sirloin steak
-60% RDI in a 3oz broiled minced beef

-See more meats high in valine.
A roast chicken

#2: Lean Chicken Breast

Valine
in a 6oz Breast
Valine
per 100g
Valine
per 200 Calories
2822mg
(155% RDI)
1660mg
(91% RDI)
2115mg
(116% RDI)

More Poultry High in Valine

-165% RDI in a whole chicken leg
-137% RDI in 6oz of ground turkey
-118% RDI in 1 cup of chopped chicken breast
-94% RDI in 1 cup of roast duck
-82% RDI in a chicken thigh

-See more meats high in valine.
A pork chop

#3: Lean Pork Chops

Valine
in a 6oz Chop
Valine
per 100g
Valine
per 200 Calories
2666mg
(146% RDI)
1568mg
(86% RDI)
1608mg
(88% RDI)

More Pork Products High in Valine

-118% RDI per cup of lean roast ham
-89% RDI per 5oz rack of pork ribs
-71% RDI per 3oz of roasted wild boar
-69% RDI per 3oz pork loin
-69% RDI per 3oz bratwurst sausage
-65% RDI per 3oz of ground pork
-34% RDI per 3 slices of bacon (~1 oz)

-See more meats high in valine.
Tuna Fillet

#4: Tuna

Valine
in a 6oz Fillet
Valine
per 100g
Valine
per 200 Calories
2620mg
(144% RDI)
1541mg
(85% RDI)
1675mg
(92% RDI)

More Fish High in Valine

-142% RDI per 7oz gouper fillet
-136% RDI per 6oz salmon fillet
-127% RDI per 6oz snapper fillet
-120% RDI per 6oz tilapia fillet
-119% RDI per 6oz pike fillet

-See more fish high in valine.
A block of tofu

#5: Firm Tofu

Valine
per Cup
Valine
per 100g
Valine
per 200 Calories
2192mg
(120% RDI)
870mg
(48% RDI)
1208mg
(66% RDI)

More Soy Foods High in Valine

-84% RDI per cup of tempeh
-79% RDI per cup of cooked soybeans (edamame)
-49% RDI per cup of natto
-24% RDI per cup of soybean sprouts
-16% RDI per 8oz cup of soymilk
Plain yogurt with raspberries

#6: Low-Fat Yogurt

Valine
per Cup
Valine
per 100g
Valine
per 200 Calories
1161mg
(64% RDI)
474mg
(26% RDI)
1693mg
(93% RDI)

More Dairy Foods High in Valine

-60% RDI per 16oz glass of milk
-48% RDI per 1/2 cup of ricotta cheese
-38% RDI per oz of grated parmesan
-33% RDI per oz of Swiss cheese
-33% RDI per oz of hard goat cheese

-See more dairy foods high in valine.
Navy Beans

#7: Navy Beans

Valine
per Cup
Valine
per 100g
Valine
per 200 Calories
917mg
(50% RDI)
504mg
(28% RDI)
720mg
(40% RDI)

More Beans High in Valine

-50% RDI per cup of white beans
-49% RDI per cup of pinto beans
-49% RDI per cup of lentils
-49% RDI per cup of kidney beans
-44% RDI per cup of black beans
-42% RDI per cup of split peas

See more beans high in valine.
Podded green peas

#8: Podded Peas

Valine
per Cup Cooked
Valine
per 100g
Valine
per 200 Calories
547mg
(30% RDI)
342mg
(19% RDI)
1315mg
(72% RDI)

More Vegetables High in Valine

-20% RDI per cup of green peas
-18% RDI per cup of mashed sweet potatoes
-17% RDI per cup of spinach
-15% RDI per cup of mushrooms
-12% RDI per cup of asparagus

See more vegetables high in valine.
Squash and Pumpkin Seeds

#9: Seeds (Squash and Pumpkin Seeds)

Valine
per 1oz Handful
Valine
per 100g
Valine
per 200 Calories
443mg
(24% RDI)
1559mg
(86% RDI)
543mg
(30% RDI)

More Nuts and Seeds High in Valine

-28% RDI per oz of hemp seeds
-20% RDI per cup of pistachios
-20% RDI per cup of sunflower seeds
-17% RDI per oz of flax seeds
-16% RDI per oz of cashews
-15% RDI per oz of chia seeds
-13% RDI per oz of almonds

See more nuts and seeds high in valine.
A bowl of oatmeal with blueberries

#10: Oatmeal

Valine
per Cup
Valine
per 100g
Valine
per 200 Calories
374mg
(21% RDI)
160mg
(9% RDI)
451mg
(25% RDI)

More Whole Grains High in Valine

-25% RDI per cup of kamut
-21% RDI per cup of wild rice
-18% RDI per cup of millet
-17% RDI per cup of brown rice
-17% RDI per cup of pasta
-14% RDI per cup of couscous

See more grains high in valine.

See All 200 Foods High in Valine

Extended List of Valine Rich Foods

FoodServingValine
#1 Cheese Pizza
(Source)
per slice42% RDI
(770mg)
#2 Baked Beans
(Source)
per cup36% RDI
(660mg)
#3 Toasted Wheat Germ
(Source)
per oz24% RDI
(428mg)
#4 Eggs
(Source)
in 1 large egg21% RDI
(384mg)
#5 Broccoli
(Source)
per cup cooked12% RDI
(215mg)
#6 Avocados
(Source)
per avocado12% RDI
(215mg)
#7 Guavas
(Source)
per cup8% RDI
(144mg)
#8 Wheat-Bran Bread
(Source)
per slice8% RDI
(139mg)
#9 Mamey Sapote
(Source)
1 cup chopped7% RDI
(128mg)
#10 Kiwifruit
(Source)
per cup6% RDI
(103mg)

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Data Sources and References

  1. PubChem on Valine
  2. World Health Organization (WHO) Technical Report Series – Protein And Amino Acid Requirements In Human Nutrition ISBN 978 92 4 120935 9
  3. U.S. Agricultural Research Service Food Data Central

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