Foods high in leucine

Crude wheat germ tops the list with 1.6 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. 1Crude wheat germCereal Grains and Pasta1.6 g
  2. 2Millet flourCereal Grains and Pasta1.5 g
  3. 3Sorghum grainCereal Grains and Pasta1.5 g
  4. 4Raw milletCereal Grains and Pasta1.4 g
  5. 5Raw oat branCereal Grains and Pasta1.4 g
  6. 6Protein-fortified spaghetti, dryCereal Grains and Pasta1.4 g
  7. 7OatsCereal Grains and Pasta1.3 g
  8. 8White corn grainCereal Grains and Pasta1.2 g
  9. 9Yellow corn grainCereal Grains and Pasta1.2 g
  10. 10Dry enriched egg noodlesCereal Grains and Pasta1.1 g
  11. 11Dry unenriched egg noodlesCereal Grains and Pasta1.1 g
  12. 12Uncooked khorasan wheatCereal Grains and Pasta1.1 g
  13. 13Whole grain sorghum flourCereal Grains and Pasta1.1 g
  14. 14Uncooked speltCereal Grains and Pasta1.1 g
  15. 15Uncooked teffCereal Grains and Pasta1.1 g
  16. 16Dry enriched spinach egg noodlesCereal Grains and Pasta1.1 g
  17. 17Hard red spring wheatCereal Grains and Pasta1 g
  18. 18Enriched white masa corn flourCereal Grains and Pasta1 g
  19. 19White masa corn flourCereal Grains and Pasta1 g
  20. 20Enriched yellow masa corn flourCereal Grains and Pasta1 g
  21. 21Crude rice branCereal Grains and Pasta1 g
  22. 22Raw wild riceCereal Grains and Pasta1 g
  23. 23White self-rising cornmeal, enrichedCereal Grains and Pasta1 g
  24. 24Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta1 g
  25. 25White degermed cornmeal, enrichedCereal Grains and Pasta1 g
  26. 26Yellow degermed enriched cornmealCereal Grains and Pasta1 g
  27. 27White degermed cornmeal, unenrichedCereal Grains and Pasta1 g
  28. 28Yellow degermed cornmeal, unenrichedCereal Grains and Pasta1 g
  29. 29White whole-grain cornmealCereal Grains and Pasta1.0 g
  30. 30Whole-grain yellow cornmealCereal Grains and Pasta1.0 g
  31. 31Dry enriched pastaCereal Grains and Pasta0.99 g
  32. 32Unenriched pasta, dryCereal Grains and Pasta0.99 g
  33. 33White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta0.97 g
  34. 34Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta0.97 g
  35. 35Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta0.95 g
  36. 36Bleached white wheat flour, 15% protein, unenrichedCereal Grains and Pasta0.95 g
  37. 37Dry Japanese soba noodlesCereal Grains and Pasta0.94 g
  38. 38Durum wheatCereal Grains and Pasta0.93 g
  39. 39Crude wheat branCereal Grains and Pasta0.93 g
  40. 40Whole-grain triticale flourCereal Grains and Pasta0.92 g
  41. 41Dry gluten-free corn pastaCereal Grains and Pasta0.92 g
  42. 42Dry spinach spaghettiCereal Grains and Pasta0.91 g
  43. 43TriticaleCereal Grains and Pasta0.91 g
  44. 44Whole-grain wheat flourCereal Grains and Pasta0.9 g
  45. 45Dry enriched vegetable macaroniCereal Grains and Pasta0.9 g
  46. 46Amaranth grain, uncookedCereal Grains and Pasta0.88 g
  47. 47Dry couscousCereal Grains and Pasta0.87 g
  48. 48Enriched semolinaCereal Grains and Pasta0.87 g
  49. 49Unenriched semolinaCereal Grains and Pasta0.87 g
  50. 50Dark rye flourCereal Grains and Pasta0.86 g
  51. 51Hard red winter wheatCereal Grains and Pasta0.85 g
  52. 52White whole-grain corn flourCereal Grains and Pasta0.85 g
  53. 53Whole-grain yellow corn flourCereal Grains and Pasta0.85 g
  54. 54Hulled barleyCereal Grains and Pasta0.85 g
  55. 55Uncooked quinoaCereal Grains and Pasta0.84 g
  56. 56BuckwheatCereal Grains and Pasta0.83 g
  57. 57Bulgur, dryCereal Grains and Pasta0.83 g
  58. 58Enriched white bread flourCereal Grains and Pasta0.83 g
  59. 59Unenriched bread flourCereal Grains and Pasta0.83 g
  60. 60White industrial flour, 13% protein, enrichedCereal Grains and Pasta0.82 g
  61. 61Bleached white wheat flour, 13% protein, unenrichedCereal Grains and Pasta0.82 g
  62. 62Fresh spinach pasta, as purchasedCereal Grains and Pasta0.81 g
  63. 63Whole-groat buckwheat flourCereal Grains and Pasta0.79 g
  64. 64Dry Japanese somen noodlesCereal Grains and Pasta0.78 g
  65. 65Fresh plain pasta, as purchasedCereal Grains and Pasta0.76 g
  66. 66Soft red winter wheatCereal Grains and Pasta0.76 g
  67. 67Barley malt flourCereal Grains and Pasta0.75 g
  68. 68White industrial flour, 11.5% protein, enrichedCereal Grains and Pasta0.74 g
  69. 69White industrial flour, 11.5% protein, unenrichedCereal Grains and Pasta0.74 g
  70. 70White industrial flour, 11.5% protein, unbleachedCereal Grains and Pasta0.74 g
  71. 71Roasted buckwheat groats, dryCereal Grains and Pasta0.74 g
  72. 72Barley flour or mealCereal Grains and Pasta0.71 g
  73. 73Bleached enriched all-purpose white wheat flourCereal Grains and Pasta0.71 g
  74. 74Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta0.71 g
  75. 75All-purpose flour, enriched, unbleachedCereal Grains and Pasta0.71 g
  76. 76Unenriched all-purpose white flourCereal Grains and Pasta0.71 g
  77. 77Dry enriched instant white riceCereal Grains and Pasta0.69 g
  78. 78Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta0.68 g
  79. 79Pearled barley, rawCereal Grains and Pasta0.67 g
  80. 80Enriched white tortilla flourCereal Grains and Pasta0.66 g
  81. 81Raw brown long-grain riceCereal Grains and Pasta0.66 g
  82. 82Dry enriched parboiled white riceCereal Grains and Pasta0.66 g
  83. 83Dry unenriched parboiled long-grain white riceCereal Grains and Pasta0.66 g
  84. 84Bleached white wheat flour, 10% protein, enrichedCereal Grains and Pasta0.63 g
  85. 85Bleached white wheat flour, 10% protein, unenrichedCereal Grains and Pasta0.63 g
  86. 86White industrial flour, 10% protein, enrichedCereal Grains and Pasta0.63 g
  87. 87Raw brown medium-grain riceCereal Grains and Pasta0.62 g
  88. 88Medium rye flourCereal Grains and Pasta0.61 g
  89. 89Brown rice flourCereal Grains and Pasta0.6 g
  90. 90Raw enriched long-grain white riceCereal Grains and Pasta0.59 g
  91. 91Raw unenriched long-grain white riceCereal Grains and Pasta0.59 g
  92. 92Bleached white wheat flour, 9% protein, enrichedCereal Grains and Pasta0.58 g
  93. 93Bleached white wheat flour, 9% protein, unenrichedCereal Grains and Pasta0.58 g
  94. 94Uncooked unenriched glutinous white riceCereal Grains and Pasta0.56 g
  95. 95Rye grainCereal Grains and Pasta0.56 g
  96. 96Enriched white cake flourCereal Grains and Pasta0.56 g
  97. 97Protein-fortified spaghetti, cookedCereal Grains and Pasta0.56 g
  98. 98Light rye flourCereal Grains and Pasta0.56 g
  99. 99Raw enriched medium-grain white riceCereal Grains and Pasta0.55 g
  100. 100Raw unenriched medium-grain white riceCereal Grains and Pasta0.55 g

More rankings

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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.