Top 10 Foods Highest in Leucine

Leucine is an essential, branched-chain amino acid (BCAA), which is required for the growth and repair of muscle, skin, and bone. Studies have found that leucine can stimulate muscle growth and help prevent the deterioration of muscle with age. (1,2)

High leucine foods include chicken, beef, pork, fish (tuna), tofu, canned beans, milk, cheese, squash seeds, and eggs. The reference dietary intake (RDI) for leucine is 39mg per kilogram of body weight, or 17.7mg per pound. A person weighing 70kg (~154 pounds) should consume around 2730mg of leucine per day. (3)

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

List of High Leucine Foods

• 1. Chicken Leg + Add

  Leucine per Roasted Leg (Thigh And Leg)	Leucine per 100g	Leucine per 200 Calories
  5160mg (189% RDI)	2000mg (73% RDI)	2174mg (80% RDI)

  Nutrition Facts for Roasted Chicken Leg. (Source)

  More Poultry High in Leucine

  • 165% RDI per 6oz roasted chicken breast
  • 163% RDI per 6oz of lean ground turkey
  • 116% RDI per 6oz of roasted turkey breast

  See all meats high in leucine.

• 2. Beef (Skirt Steak) + Add

  Leucine per 6oz Steak	Leucine per 100g	Leucine per 200 Calories
  5007mg (183% RDI)	2945mg (108% RDI)	2198mg (81% RDI)

  Nutrition Facts for Cooked Skirt Steak (Grilled). (Source)

  More Red Meat High in Leucine

  • 85% RDI in 3oz of lamb roast
  • 84% RDI per 3oz of beef roast
  • 62% DV per 3oz beef hamburger
• 3. Pork Chops + Add

  Leucine in 1 Pork Chop	Leucine per 100g	Leucine per 200 Calories
  4501mg (165% RDI)	2185mg (80% RDI)	1714mg (63% RDI)

  Nutrition Facts for Braised Pork Chops (With Fat). (Source)

  More Pork High in Leucine

  • 117% RDI per cup of lean ham
  • 88% RDI in a rack of pork ribs
  • 68% RDI in a bratwurst sausage
• 4. Tuna + Add

  Leucine in a 6oz Fillet	Leucine per 100g	Leucine per 200 Calories
  4133mg (151% RDI)	2431mg (89% RDI)	2642mg (97% RDI)

  Nutrition Facts for Cooked Bluefin Tuna. (Source)

  More Fish High in Leucine

  • 136% RDI per 6oz salmon fillet
  • 127% RDI per 6oz tilapia fillet
  • 125% RDI in 20 small clams

  See all fish high in leucine.

• 5. Firm Tofu + Add

  Leucine per Cup	Leucine per 100g	Leucine per 200 Calories
  3508mg (128% RDI)	1392mg (51% RDI)	1933mg (71% RDI)

  Nutrition Facts for Firm Tofu. (Source)
  • 85% RDI per cup of boiled soybeans (edamame)
• 6. Canned Navy Beans + Add

  Leucine per Cup	Leucine per 100g	Leucine per 200 Calories
  1674mg (61% RDI)	639mg (23% RDI)	1131mg (41% RDI)

  Nutrition Facts for Canned Navy Beans. (Source)

  More Beans and Lentils High in Leucine

  • 51% RDI per cup of large white beans
  • 49% RDI per cup of kidney beans
  • 47% RDI per cup of lentils

  See all beans and lentils high in leucine.

• 7. Milk + Add

  Leucine per 16oz Glass	Leucine per 100g	Leucine per 200 Calories
  1563mg (57% RDI)	319mg (12% RDI)	1876mg (69% RDI)

  Nutrition Facts for Skim Milk. (Source)

  More Dairy High in Leucine

  • 52% RDI per cup of yogurt
  • 28% RDI per cup of low-fat buttermilk
• 8. Low-Fat Ricotta Cheese + Add

  Leucine per 1/2 Cup	Leucine per 100g	Leucine per 200 Calories
  1531mg (56% RDI)	1235mg (45% RDI)	1790mg (66% RDI)

  Nutrition Facts for Lowfat Ricotta. (Source)

  More Cheese High in Leucine

  • 43% RDI per 1/2 cup of low-fat cottage cheese
  • 36% RDI per grated oz of parmesan
  • 31% RDI per oz of Swiss cheese
  • 27% RDI per oz of gouda

  See all dairy foods high in leucine.

• 9. Squash and Pumpkin Seeds + Add

  Leucine per 1oz Handful	Leucine per 100g	Leucine per 200 Calories
  678mg (25% RDI)	2388mg (87% RDI)	832mg (30% RDI)

  Nutrition Facts for Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted). (Source)

  More Nuts and Seeds High in Leucine

  • 17% RDI per oz of pistachios
  • 16% RDI per oz of peanuts
  • 15% RDI per oz of almonds

  See all nuts and seeds high in leucine.

• 10. Eggs + Add

  Leucine in 1 Large Egg	Leucine per 100g	Leucine per 200 Calories
  538mg (20% RDI)	1075mg (39% RDI)	1387mg (51% RDI)

  Nutrition Facts for Hard Boiled Eggs. (Source)

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More Leucine Rich Foods

Food	Serving	Leucine
1. Processed Meats (Kielbasa Sausage) +	per large link	123% RDI (3356mg)
2. Whelk (Cooked) +	per 3oz	119% RDI (3236mg)
3. Cooked Eel +	per 5.6oz fillet	112% RDI (3056mg)
4. Canned Sardines +	1 cup (drained)	109% RDI (2981mg)
5. Canned Shrimp +	per cup	79% RDI (2152mg)
6. Soy Based Protein Powder +	per 2oz scoop	76% RDI (2071mg)
7. Bacon +	per 3 slices	37% RDI (1013mg)
8. Hemp Seeds +	per oz	23% RDI (614mg)
9. Chia Seeds +	per oz (~2 tblsp)	14% RDI (389mg)
10. Flax Seeds +	per oz	13% RDI (351mg)

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 Leucine
• Foods Low in Leucine
• Vegetables High in Leucine
• Fruits High in Leucine
• Vegetarian Foods High in Leucine
• Nuts High in Leucine
• Grains High in Leucine
• Beans High in Leucine
• Dairy High in Leucine
• Breakfast Cereals High in Leucine
• Fast Foods High in Leucine

View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Foods To Help You Build Muscle
• High Tryptophan Foods
• High Isoleucine Foods
• High Protein Foods
• Vegetables Highest in Protein
• Fruits Highest in Protein
• Cheeses Highest in Protein
• Beans and Legumes Highest in Protein

Data Sources and References

1. Komar B, Schwingshackl L, Hoffmann G. The effectiveness of leucine on muscle protein synthesis, lean body mass and leg lean mass accretion in older people: a systematic review and meta-analysis J Nutr Health Aging. 2015 Apr;19(4):437-46. doi: 10.1007/s12603-014-0559-4. 25809808
2. Leenders M, van Loon LJ. Leucine as a pharmaconutrient in health and disease Nutr Rev. 2011 Nov;69(11):675-89. doi: 10.1111/j.1753-4887.2011.00443.x. 22029833
3. World Health Organization - Protein and Amino Acid Requirements In Human Nutrition