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Top 101 Foods High In Leucine

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Leucine

59mg
PER 1 KG
2900mg
PER 75 KG
3900mg
PER 100 KG
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
lupin seeds per 1.0 cup (180.0g) 5g (169%) 396
swiss cheese per 1.0 cup (132.0g) 4g (134%) 388
rib eye fillet per 1.0 fillet (135.0g) 4g (125%) 215
peas per 1.0 cup (197.0g) 3g (119%) 585
black beans per 1.0 cup (194.0g) 3g (114%) 578
kidney beans per 1.0 cup (184.0g) 3g (113%) 548
welk per 3.0 oz (85.0g) 3g (111%) 211
pumpkin seeds per 1.0 cup (129.0g) 3g (107%) 676
monterey cheese per 1.0 cup (132.0g) 3g (106%) 465
colby per 1.0 cup (132.0g) 3g (103%) 507
muenster cheese per 1.0 cup (132.0g) 3g (102%) 476
sardine per 1.0 cup (149.0g) 3g (102%) 304
beef shortribs per 1.0 piece (121.0g) 3g (101%) 353
beef tenderloin steak per 1.0 steak (140.0g) 3g (101%) 380
garbanzo beans per 1.0 cup (200.0g) 3g (100%) 755
cheddar per 1.0 cup (132.0g) 3g (97%) 236
limburger cheese per 1.0 cup (134.0g) 3g (96%) 457
pork ribs per 1.0 rack (122.0g) 3g (96%) 276
parmesan cheese per 1.0 cup (100.0g) 3g (94%) 447
rockfish per 1.0 fillet (149.0g) 3g (93%) 174
natto per 1.0 cup (175.0g) 3g (90%) 409
butternuts per 1.0 cup (120.0g) 3g (90%) 814
peanuts per 1.0 cup (144.0g) 3g (89%) 967
white fish per 1.0 cup (136.0g) 3g (88%) 166
chicken per 1.0 cup (140.0g) 3g (86%) 356
beef tenderloin steak per 1.0 steak (119.0g) 2g (83%) 373
top round steak per 3.0 oz (85.0g) 2g (82%) 216
roast beef per 3.0 oz (85.0g) 2g (81%) 231
almonds per 1.0 cup whole kernels (157.0g) 2g (79%) 1210
chuck steak per 3.0 oz (85.0g) 2g (78%) 211
beef roast per 3.0 oz (85.0g) 2g (77%) 197
sesame seeds per 1.0 cup (150.0g) 2g (77%) 1230
roast ham per 1.0 cup (140.0g) 2g (75%) 331
veal per 3.0 oz (85.0g) 2g (74%) 174
ground pork per 3.0 oz grilled patties (85.0g) 2g (73%) 214
lamb shank per 3.0 oz (85.0g) 2g (73%) 228
walnuts per 1.0 cup (125.0g) 2g (72%) 1075
feta cheese per 1.0 cup (150.0g) 2g (72%) 554
sirloin steak (lean) per 3.0 oz (85.0g) 2g (71%) 211
chicken breast per 3.0 oz (85.0g) 2g (71%) 177
tuna per 3.0 oz (85.0g) 2g (71%) 221
pistachio nuts per 1.0 cup (123.0g) 2g (70%) 994
duck per 1.0 cup (140.0g) 2g (70%) 673
pork chops per 3.0 oz (85.0g) 2g (70%) 211
bison per 1.0 serving (85.0g) 2g (70%) 208
mozzarella per 1.0 cup (86.0g) 2g (70%) 375
leg ham per 3.0 oz (85.0g) 2g (69%) 203
beef heart per 3.0 oz (85.0g) 2g (69%) 222
veal liver per 1.0 slice (80.0g) 2g (69%) 224
Oats per 1.0 cup (156.0g) 2g (68%) 886
lobster per 1.0 cup (145.0g) 2g (68%) 189
pork shoulder per 3.0 oz (85.0g) 2g (68%) 202
porterhouse steak (fat trimmed) per 3.0 oz (85.0g) 2g (68%) 181
beef rib eye steak per 3.0 oz (85.0g) 2g (68%) 311
beef liver per 1.0 slice (81.0g) 2g (67%) 210
pork liver per 3.0 oz (85.0g) 2g (67%) 208
beef brisket per 3.0 oz (85.0g) 2g (67%) 355
pork (lean) per 3.0 oz (85.0g) 2g (67%) 266
lamb chop per 3.0 oz (85.0g) 2g (67%) 298
beef brisket, flat half per 3.0 oz (85.0g) 2g (66%) 382
corn grain, yellow per 1.0 cup (166.0g) 2g (66%) 924
elk per 1.0 patty (95.0g) 2g (65%) 284
beef brisket per 3.0 oz (85.0g) 2g (64%) 322
bratwurst per 1.0 link cooked (85.0g) 2g (64%) 444
beef brisket, flat half per 3.0 oz (85.0g) 2g (64%) 386
chicken drumstick per 1.0 drumstick without skin (95.0g) 2g (64%) 222
salmon per 3.0 oz (85.0g) 2g (63%) 209
roast pork per 3.0 oz (85.0g) 2g (63%) 267
beef rib, small end per 3.0 oz (85.0g) 2g (63%) 376
sirloin steak per 3.0 oz (85.0g) 2g (62%) 331
flank, steak per 3.0 oz (85.0g) 2g (62%) 361
sunflower seeds per 1.0 cup (128.0g) 2g (62%) 1134
beef rib, eye per 3.0 oz (85.0g) 2g (61%) 366
octopus per 3.0 oz (85.0g) 2g (61%) 229
beef loin, top loin per 3.0 oz (85.0g) 2g (61%) 348
veal loin per 3.0 oz (85.0g) 2g (61%) 244
beef loin per 3.0 oz (85.0g) 2g (60%) 391
ground turkey per 3.0 oz (85.0g) 2g (60%) 364
t-bone steak per 3.0 oz (85.0g) 2g (60%) 416
cashews per 1.0 cup (129.0g) 2g (60%) 1247
beef kidney per 3.0 oz (85.0g) 2g (60%) 223
pork loin per 3.0 oz (85.0g) 2g (60%) 274
halibut per 3.0 oz (85.0g) 2g (60%) 158
ground beef, 75/25 per 3.0 oz (85.0g) 2g (60%) 396
ground beef (lean) per 3.0 oz (85.0g) 2g (59%) 207
lamb heart per 3.0 oz (85.0g) 2g (59%) 232
flounder per 1.0 fillet (127.0g) 2g (58%) 188
ground beef 70/30 per 3.0 oz (85.0g) 2g (58%) 396
lamb liver per 3.0 oz (85.0g) 2g (58%) 247
lamb leg per 3.0 oz (85.0g) 2g (58%) 380
clam per 3.0 oz (85.0g) 2g (58%) 209
ground beef 70/30 per 3.0 oz (85.0g) 2g (57%) 410
shrimp per 3.0 oz (85.0g) 2g (57%) 178
rotisserie chicken thigh per 1.0 thigh (95.0g) 2g (56%) 325
turkey per 3.0 oz (85.0g) 2g (56%) 287
brazil nuts per 1.0 cup (133.0g) 2g (54%) 1620
cornmeal per 1.0 cup (157.0g) 2g (54%) 1076
barley, hulled per 1.0 cup (184.0g) 2g (53%) 1221
ground beef per 3.0 oz (85.0g) 2g (53%) 398
crab per 1.0 cup (118.0g) 2g (53%) 186
orange roughy per 3.0 oz (85.0g) 2g (52%) 171

Recipes High In Leucine

Breakfast

Classic Omelet With Fresh Thyme and Cheddar

from nutrientoptimiser.com

Homemade Turkey Breakfast Sausage

from nutrientoptimiser.com

Heart Smart® Turkey Breakfast Sausage

from nutrientoptimiser.com

Baked Swiss Cheese Omelet

from nutrientoptimiser.com

Spinach and Cheese Omelet with Salmon

from nutrientoptimiser.com

Cheddar Frittata

from nutrientoptimiser.com

Cheddar and Chive Omelet

from nutrientoptimiser.com

Scrambled Egg Whites W/ Shiitake Mushrooms and Turkey Bacon

from nutrientoptimiser.com

Soft Scrambled Eggs With Smoked Salmon and Avocado

from nutrientoptimiser.com

Salads

Roasted Garlic Parmesan Almonds (Salad Topper)

from nutrientoptimiser.com

Herb Salad with Feta Cheese

from nutrientoptimiser.com

Salad with Feta Cheese

from nutrientoptimiser.com

Michael Symon's Grilled Salmon and Zucchini Salad

from nutrientoptimiser.com

Cold Chicken and Basil Salad

from nutrientoptimiser.com

Asparagus and smoked salmon salad with chive vinaigrette

from nutrientoptimiser.com

B.C. Asparagus and Smoked Salmon Salad With Chive Vinaigrette

from nutrientoptimiser.com

Lemony Crab Salad with Baby Greens

from nutrientoptimiser.com

Lobster and Roasted Pepper Salad

from nutrientoptimiser.com

Dinner

Lemon Herb Duck Breasts

from nutrientoptimiser.com

Vera's Roast Turkey Breast With Garlic and Thyme

from nutrientoptimiser.com

Turkey Rolls with Pesto

from nutrientoptimiser.com

Fresh Herb Grilled Turkey

from nutrientoptimiser.com

Rolled Sardine Canap s

from nutrientoptimiser.com

Garlic Rosemary Turkey

from nutrientoptimiser.com

Butter-Roasted Turkey Breasts

from nutrientoptimiser.com

Herby Lamb Chops

from nutrientoptimiser.com

Rosemary and Garlic Lamb Chops

from nutrientoptimiser.com