Top 10 Foods Highest in Valine
Valine is an essential branched chain amino acid (BCAA) that promotes muscle repair and growth. It's also used to treat metabolic and liver diseases. (1)
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. (2)
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
1 Beef (Skirt Steak)| Valine per 6oz Steak | Valine per 100g | Valine per 200 Calories |
|---|---|---|
| 2834mg (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.
2 Lean Chicken Breast| Valine in a 6oz Breast | Valine per 100g | Valine per 200 Calories |
|---|---|---|
| 2822mg (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| Valine in a 6oz Chop | Valine per 100g | Valine per 200 Calories |
|---|---|---|
| 2666mg (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.
4 Tuna| Valine in a 6oz Fillet | Valine per 100g | Valine per 200 Calories |
|---|---|---|
| 2620mg (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.
5 Firm Tofu| Valine per Cup | Valine per 100g | Valine per 200 Calories |
|---|---|---|
| 2192mg (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
6 Low-Fat Yogurt| Valine per Cup | Valine per 100g | Valine per 200 Calories |
|---|---|---|
| 1161mg (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| Valine per Cup | Valine per 100g | Valine per 200 Calories |
|---|---|---|
| 917mg (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.
8 Podded Peas| Valine per Cup Cooked | Valine per 100g | Valine per 200 Calories |
|---|---|---|
| 547mg (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.
9 Squash and Pumpkin Seeds| Valine per 1oz Handful | Valine per 100g | Valine per 200 Calories |
|---|---|---|
| 443mg (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.
10 Oatmeal| Valine per Cup | Valine per 100g | Valine per 200 Calories |
|---|---|---|
| 374mg (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) |
| 8 Wheat-Bran Bread | per slice | 8% RDI (139mg) |
| 9 Mamey Sapote | 1 cup chopped | 7% RDI (128mg) |
| 10 Kiwifruit | per Cup | 6% RDI (103mg) |
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The daily value (%DV) is a general guideline for consumption that will prevent deficiency of a nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5 percent) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, and is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake has not yet been scientifically determined.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.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
- PubChem on Valine
- World Health Organization (WHO) Technical Report Series – Protein And Amino Acid Requirements In Human Nutrition ISBN 978 92 4 120935 9
- U.S. Agricultural Research Service Food Data Central
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