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.
List of High Valine Foods
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1. Beef (Skirt Steak) + Add
Valine
per 6oz SteakValine
per 100gValine
per 200 Calories2834mg
(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.
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2. Lean Chicken Breast + Add
Valine
in a 6oz BreastValine
per 100gValine
per 200 Calories2822mg
(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.
-
3. Lean Pork Chops + Add
Valine
in a 6oz ChopValine
per 100gValine
per 200 Calories2666mg
(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.
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4. Tuna + Add
Valine
in a 6oz FilletValine
per 100gValine
per 200 Calories2620mg
(144% RDI)1541mg
(85% RDI)1675mg
(92% RDI)More Fish High in Valine
- 142% RDI per 7oz grouper 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.
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5. Firm Tofu + Add
Valine
per CupValine
per 100gValine
per 200 Calories2192mg
(120% RDI)870mg
(48% RDI)1208mg
(66% RDI)More Soy Foods High in Valine
- 84% RDI per cup of tempeh (fermented tofu)
- 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
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6. Low-Fat Yogurt + Add
Valine
per CupValine
per 100gValine
per 200 Calories1161mg
(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.
-
7. Navy Beans + Add
Valine
per CupValine
per 100gValine
per 200 Calories917mg
(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.
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8. Podded Peas + Add
Valine
per Cup CookedValine
per 100gValine
per 200 Calories547mg
(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.
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9. Squash and Pumpkin Seeds + Add
Valine
per 1oz HandfulValine
per 100gValine
per 200 Calories443mg
(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.
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10. Oatmeal + Add
Valine
per CupValine
per 100gValine
per 200 Calories374mg
(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.
Printable One Page Sheet
Extended List of Valine Rich Foods
Food | Serving | Valine |
---|---|---|
1. Cheese Pizza + | per slice | 42% RDI (770mg) |
2. Baked Beans + | per cup | 36% RDI (660mg) |
3. Toasted Wheat Germ + | per oz | 24% RDI (428mg) |
4. Eggs + | in 1 large egg | 21% RDI (384mg) |
5. Broccoli + | per Cup Cooked | 12% RDI (215mg) |
6. Avocados + | per avocado | 12% RDI (215mg) |
7. Guavas + | per Cup | 8% RDI (144mg) |
9. Mamey Sapote + | 1 cup chopped | 7% RDI (128mg) |
10. Kiwifruit + | per Cup | 6% RDI (103mg) |
From the Nutrient Ranking Tool
Use the ranking tool links below to select foods and create your own food list to share or print.
- Foods High in Valine
- Foods Low in Valine
- Vegetables High in Valine
- Fruits High in Valine
- Vegetarian Foods High in Valine
- Nuts High in Valine
- Grains High in Valine
- Beans High in Valine
- Dairy High in Valine
- Breakfast Cereals High in Valine
- Fast Foods High in Valine
View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Related
Data Sources and References
- 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
- 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
- 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
- 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
- World Health Organization - Protein and Amino Acid Requirements In Human Nutrition
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