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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
beef loin, top loin per 3.0 oz (85.0g) 2g (61%) 348
octopus per 3.0 oz (85.0g) 2g (61%) 229
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
lamb liver per 3.0 oz (85.0g) 2g (58%) 247
ground beef 70/30 per 3.0 oz (85.0g) 2g (58%) 396
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%) 179
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