Foods high in leucine

Dried egg whites, stabilized, glucose reduced tops the list with 7.4 g per 100 g. Ranked from 4,886 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Dried egg whites, stabilized, glucose reducedDairy and Egg Products7.4 g
  2. 2Egg white, dried, powder, stabilized, glucose reducedDairy and Egg Products7.2 g
  3. 3Dried egg whitesDairy and Egg Products6.8 g
  4. 4Egg white, dried, flakes, stabilized, glucose reducedDairy and Egg Products6.7 g
  5. 5Atlantic cod, dried and saltedFinfish and Shellfish Products5.1 g
  6. 6Spirulina, driedVegetables and Vegetable Products4.9 g
  7. 7Soy protein concentrate, acid washLegumes and Legume Products4.9 g
  8. 8Soy protein concentrate, alcohol extractedLegumes and Legume Products4.9 g
  9. 9Soy based protein powderBeverages4.6 g
  10. 10Whole egg, dried, stabilized, glucose reducedDairy and Egg Products4.2 g
  11. 11Dried whole eggsDairy and Egg Products4.2 g
  12. 12Defatted soy flourLegumes and Legume Products4.1 g
  13. 13Shredded parmesan cheeseDairy and Egg Products4 g
  14. 14Sesame flour, low-fatNut and Seed Products3.8 g
  15. 15Defatted soy flourLegumes and Legume Products3.8 g
  16. 16Cooked whelkFinfish and Shellfish Products3.8 g
  17. 17Defatted soy meal, rawLegumes and Legume Products3.7 g
  18. 18Dried-frozen tofu (koyadofu)Legumes and Legume Products3.6 g
  19. 19Koyadofu, dried-frozenLegumes and Legume Products3.6 g
  20. 20Nonfat dry milk, with vitamins A and DDairy and Egg Products3.5 g
  21. 21Nonfat dry milk, unfortifiedDairy and Egg Products3.5 g
  22. 22Partially defatted sunflower seed flourNut and Seed Products3.5 g
  23. 23Calcium-reduced nonfat dry milkDairy and Egg Products3.5 g
  24. 24Hard Parmesan cheeseDairy and Egg Products3.5 g
  25. 25Instant nonfat dry milk, fortifiedDairy and Egg Products3.4 g
  26. 26Instant nonfat dry milk, no vitaminsDairy and Egg Products3.4 g
  27. 27Low fat glandless cottonseed flourNut and Seed Products3.4 g
  28. 28Defatted peanut flourLegumes and Legume Products3.4 g
  29. 29Dried buttermilkDairy and Egg Products3.4 g
  30. 30Partially defatted glandless cottonseed mealNut and Seed Products3.4 g
  31. 31Plain pork skinsSnacks3.3 g
  32. 32Soybeans, rawLegumes and Legume Products3.3 g
  33. 33Meat extenderLegumes and Legume Products3.3 g
  34. 34Soybeans, dry roastedLegumes and Legume Products3.2 g
  35. 35Barbecue-flavor pork skinsSnacks3.2 g
  36. 36Top round roast, boneless, lean, roastedBeef Products3.2 g
  37. 37Bacon, microwavedPork Products3.2 g
  38. 38Eye of round roast, lean, roastedBeef Products3.2 g
  39. 39Grilled beef top sirloin, boneless, lean, selectBeef Products3.2 g
  40. 40Inside skirt steak, lean, grilledBeef Products3.2 g
  41. 41Gruyere cheeseDairy and Egg Products3.1 g
  42. 42Partially defatted sesame flourNut and Seed Products3.1 g
  43. 43Top round steak, boneless, lean, grilledBeef Products3.1 g
  44. 44Romano cheeseDairy and Egg Products3.1 g
  45. 45Top loin filet, lean, select, grilledBeef Products3.1 g
  46. 46Full-fat soy flourLegumes and Legume Products3.1 g
  47. 47Grilled beef top loin steak, boneless, lean, selectBeef Products3.1 g
  48. 48Beef top loin steak, boneless, lean, grilledBeef Products3 g
  49. 49Eye of round steak, lean, grilledBeef Products3 g
  50. 50Roasted beef top sirloin, boneless, lean, selectBeef Products3 g
  51. 51Back ribs, bone-in, lean, braisedBeef Products3 g
  52. 52Beef top round steak, boneless, lean, grilledBeef Products3 g
  53. 53Reduced-fat dry grated ParmesanDairy and Egg Products3 g
  54. 54Boneless rib eye steak, select, grilledBeef Products3 g
  55. 55Boneless ribeye steak, lean, grilledBeef Products3 g
  56. 56Swiss cheeseDairy and Egg Products3 g
  57. 57Boneless rib eye roast, select, roastedBeef Products3 g
  58. 58Outside skirt steak, select, grilledBeef Products2.9 g
  59. 59Roasted beef top loin, boneless, lean, selectBeef Products2.9 g
  60. 60Veal top round, braised, leanLamb, Veal, and Game Products2.9 g
  61. 61Top round roast, lean, roastedBeef Products2.9 g
  62. 62Active dry baker's yeastBaked Products2.9 g
  63. 63Roasted beef ribeye, boneless, lean, selectBeef Products2.9 g
  64. 64Top sirloin cap steak, boneless, grilledBeef Products2.9 g
  65. 65Dried egg yolksDairy and Egg Products2.9 g
  66. 66Bison chuck shoulder clod, lean only, braisedLamb, Veal, and Game Products2.9 g
  67. 67Eye of round roast, lean, roastedBeef Products2.9 g
  68. 68Tenderloin steak, lean, grilledBeef Products2.9 g
  69. 69Reduced sodium bacon, cookedPork Products2.9 g
  70. 70Veal top round, lean and fat, braisedLamb, Veal, and Game Products2.9 g
  71. 71Top sirloin filet, lean, grilledBeef Products2.9 g
  72. 72Bone-in ribeye steak, lean, grilledBeef Products2.9 g
  73. 73Boneless top round steak, grilledBeef Products2.9 g
  74. 74Soybeans, roasted, unsaltedLegumes and Legume Products2.9 g
  75. 75Soybeans, roasted, saltedLegumes and Legume Products2.9 g
  76. 76Top round roast, lean, braisedBeef Products2.9 g
  77. 77Top round roast, lean, braisedBeef Products2.9 g
  78. 78Ribeye filet, lean, select, grilledBeef Products2.8 g
  79. 79Veal shoulder arm, lean, braisedLamb, Veal, and Game Products2.8 g
  80. 80Top round, lean and fat, braisedBeef Products2.8 g
  81. 81Full-fat soy flour, roastedLegumes and Legume Products2.8 g
  82. 82Select boneless tenderloin roast, lean, roastedBeef Products2.8 g
  83. 83Inside skirt steak, all grades, grilledBeef Products2.8 g
  84. 84Top round, lean and fat, braisedBeef Products2.8 g
  85. 85Top round roast, lean and fat, braisedBeef Products2.8 g
  86. 86Bacon, pan-friedPork Products2.8 g
  87. 87Top round steak, boneless, all grades, grilledBeef Products2.8 g
  88. 88Beef t-bone steak, bone-in, lean, grilledBeef Products2.8 g
  89. 89Full-fat soy flour, rawLegumes and Legume Products2.8 g
  90. 90Eye of round steak, boneless, lean, grilledBeef Products2.8 g
  91. 91Boneless top round steak, grilledBeef Products2.8 g
  92. 92Top round steak, lean, grilledBeef Products2.8 g
  93. 93Cottonseed flour, partially defatted, glandlessNut and Seed Products2.8 g
  94. 94Porterhouse steak, lean, grilledBeef Products2.8 g
  95. 95Cracker Barrel grilled sirloin steakRestaurant Foods2.8 g
  96. 96Bacon, bakedPork Products2.8 g
  97. 97Veal stew meat, lean, braisedLamb, Veal, and Game Products2.8 g
  98. 98Beef rib eye roast, bone-in, lean, select, roastedBeef Products2.8 g
  99. 99Bottom round steak, lean, select, braisedBeef Products2.8 g
  100. 100Beef mock tender steak, boneless, lean, braisedBeef Products2.8 g

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.