Top 10 Foods Highest in Isoleucine

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 Isoleucine

Isoleucine is an essential amino acid that is necessary for creating hemoglobin as well as many other proteins that are important for various functions throughout the body, including regulating blood sugar and energy levels. (1,2)

Foods high in isoleucine include beef, chicken, pork, fish, tofu, dairy, beans, lentils, whole grains, nuts, seeds, and vegetables like peas.

The reference dietary intake (RDI) for isoleucine is 20mg per kilogram of body weight or 9mg per pound. A person weighing 70kg (~154 pounds) should consume around 1400mg of isoleucine per day. (3)

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

Looking for foods low in isoleucine?

Use the nutrient ranking tool to sort through the list of low isoleucine foods.

Also see: Fruits, vegetables, and fats are low in isoleucine.

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More Foods Rich in Isoleucine

1. Baked Beans per cup 41% RDI
2. Eggs in 1 large egg 25% RDI
3. Salami per oz 22% RDI
4. Toasted Wheat Germ per oz 22% RDI
5. Avocados per avocado 12% RDI
6. Guavas per Cup 11% RDI
7. Wheat Bran Bread per slice 9% RDI
8. Mamey Sapote 1 cup chopped 8% RDI
9. Kiwifruit per Cup 7% RDI
10. Apricots per cup 5% 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. PubChem Summary of L-Isoleucine
  2. Beck HC, Hansen AM, Lauritsen FR. Isoleucine Plays an Important Role for Maintaining Immune Function J Appl Microbiol. 2004;96(5):1185-93. doi: 10.1111/j.1365-2672.2004.02253.x. 15078537
  3. World Health Organization - Protein and Amino Acid Requirements In Human Nutrition
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