Foods high in leucine

Cooked oat bran tops the list with 0.59 g per 100 calories. 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. 1Cooked oat branCereal Grains and Pasta0.59 g
  2. 2Raw oat branCereal Grains and Pasta0.56 g
  3. 3Sorghum grainCereal Grains and Pasta0.45 g
  4. 4Crude wheat germCereal Grains and Pasta0.44 g
  5. 5Crude wheat branCereal Grains and Pasta0.43 g
  6. 6Millet flourCereal Grains and Pasta0.4 g
  7. 7Millet, cookedCereal Grains and Pasta0.37 g
  8. 8Raw milletCereal Grains and Pasta0.37 g
  9. 9Protein-fortified spaghetti, dryCereal Grains and Pasta0.37 g
  10. 10Protein-fortified spaghetti, cookedCereal Grains and Pasta0.34 g
  11. 11Cooked Japanese soba noodlesCereal Grains and Pasta0.33 g
  12. 12OatsCereal Grains and Pasta0.33 g
  13. 13Uncooked khorasan wheatCereal Grains and Pasta0.33 g
  14. 14Cooked khorasan wheatCereal Grains and Pasta0.33 g
  15. 15Crude rice branCereal Grains and Pasta0.32 g
  16. 16Uncooked speltCereal Grains and Pasta0.32 g
  17. 17White corn grainCereal Grains and Pasta0.32 g
  18. 18Yellow corn grainCereal Grains and Pasta0.32 g
  19. 19Hard red spring wheatCereal Grains and Pasta0.32 g
  20. 20Teff, cookedCereal Grains and Pasta0.31 g
  21. 21White self-rising cornmeal, enrichedCereal Grains and Pasta0.3 g
  22. 22Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta0.3 g
  23. 23Whole grain sorghum flourCereal Grains and Pasta0.3 g
  24. 24Dry enriched egg noodlesCereal Grains and Pasta0.3 g
  25. 25Dry unenriched egg noodlesCereal Grains and Pasta0.3 g
  26. 26Cooked homemade egg pastaCereal Grains and Pasta0.29 g
  27. 27Uncooked teffCereal Grains and Pasta0.29 g
  28. 28Raw wild riceCereal Grains and Pasta0.29 g
  29. 29Enriched white masa corn flourCereal Grains and Pasta0.28 g
  30. 30White masa corn flourCereal Grains and Pasta0.28 g
  31. 31Enriched yellow masa corn flourCereal Grains and Pasta0.28 g
  32. 32Fresh spinach pasta, as purchasedCereal Grains and Pasta0.28 g
  33. 33Cooked fresh spinach pastaCereal Grains and Pasta0.28 g
  34. 34Canned white hominyCereal Grains and Pasta0.28 g
  35. 35Canned yellow hominyCereal Grains and Pasta0.28 g
  36. 36Unenriched pasta, with salt, cookedCereal Grains and Pasta0.28 g
  37. 37White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta0.28 g
  38. 38Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta0.28 g
  39. 39Dry Japanese soba noodlesCereal Grains and Pasta0.28 g
  40. 40Unenriched pasta, cooked, without saltCereal Grains and Pasta0.28 g
  41. 41Cooked enriched pasta, with added saltCereal Grains and Pasta0.28 g
  42. 42Dry enriched spinach egg noodlesCereal Grains and Pasta0.28 g
  43. 43Cooked enriched spinach egg noodlesCereal Grains and Pasta0.28 g
  44. 44Durum wheatCereal Grains and Pasta0.28 g
  45. 45White whole-grain cornmealCereal Grains and Pasta0.28 g
  46. 46Whole-grain yellow cornmealCereal Grains and Pasta0.28 g
  47. 47Cooked enriched pasta, no added saltCereal Grains and Pasta0.27 g
  48. 48Cooked whole-wheat pastaCereal Grains and Pasta0.27 g
  49. 49Cooked wild riceCereal Grains and Pasta0.27 g
  50. 50Whole-grain triticale flourCereal Grains and Pasta0.27 g
  51. 51White degermed cornmeal, enrichedCereal Grains and Pasta0.27 g
  52. 52Yellow degermed enriched cornmealCereal Grains and Pasta0.27 g
  53. 53White degermed cornmeal, unenrichedCereal Grains and Pasta0.27 g
  54. 54Yellow degermed cornmeal, unenrichedCereal Grains and Pasta0.27 g
  55. 55TriticaleCereal Grains and Pasta0.27 g
  56. 56Dry enriched pastaCereal Grains and Pasta0.27 g
  57. 57Unenriched pasta, dryCereal Grains and Pasta0.27 g
  58. 58Cooked fresh plain pastaCereal Grains and Pasta0.27 g
  59. 59Fresh plain pasta, as purchasedCereal Grains and Pasta0.26 g
  60. 60Enriched egg noodles, cooked, with saltCereal Grains and Pasta0.26 g
  61. 61Cooked unenriched egg noodles, with added saltCereal Grains and Pasta0.26 g
  62. 62Cooked enriched egg noodlesCereal Grains and Pasta0.26 g
  63. 63Egg noodles, cooked, without saltCereal Grains and Pasta0.26 g
  64. 64Whole-grain wheat flourCereal Grains and Pasta0.26 g
  65. 65Dark rye flourCereal Grains and Pasta0.26 g
  66. 66Bleached white wheat flour, 15% protein, enrichedCereal Grains and Pasta0.26 g
  67. 67Bleached white wheat flour, 15% protein, unenrichedCereal Grains and Pasta0.26 g
  68. 68Hard red winter wheatCereal Grains and Pasta0.26 g
  69. 69Dry gluten-free corn pastaCereal Grains and Pasta0.26 g
  70. 70Sprouted wheatCereal Grains and Pasta0.26 g
  71. 71Cooked gluten-free corn pastaCereal Grains and Pasta0.26 g
  72. 72Gluten-free corn and rice pasta, cookedCereal Grains and Pasta0.25 g
  73. 73Bulgur, cookedCereal Grains and Pasta0.25 g
  74. 74Dry spinach spaghettiCereal Grains and Pasta0.24 g
  75. 75Dry enriched vegetable macaroniCereal Grains and Pasta0.24 g
  76. 76Bulgur, dryCereal Grains and Pasta0.24 g
  77. 77BuckwheatCereal Grains and Pasta0.24 g
  78. 78Cooked enriched vegetable macaroniCereal Grains and Pasta0.24 g
  79. 79Cooked homemade eggless pastaCereal Grains and Pasta0.24 g
  80. 80Enriched semolinaCereal Grains and Pasta0.24 g
  81. 81Unenriched semolinaCereal Grains and Pasta0.24 g
  82. 82Spinach spaghetti, cookedCereal Grains and Pasta0.24 g
  83. 83Hulled barleyCereal Grains and Pasta0.24 g
  84. 84Amaranth grain, uncookedCereal Grains and Pasta0.24 g
  85. 85Whole-groat buckwheat flourCereal Grains and Pasta0.24 g
  86. 86White whole-grain corn flourCereal Grains and Pasta0.24 g
  87. 87Whole-grain yellow corn flourCereal Grains and Pasta0.24 g
  88. 88Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta0.23 g
  89. 89Dry couscousCereal Grains and Pasta0.23 g
  90. 90Cooked couscousCereal Grains and Pasta0.23 g
  91. 91Soft red winter wheatCereal Grains and Pasta0.23 g
  92. 92Roasted buckwheat groats, cookedCereal Grains and Pasta0.23 g
  93. 93Enriched white bread flourCereal Grains and Pasta0.23 g
  94. 94Unenriched bread flourCereal Grains and Pasta0.23 g
  95. 95Uncooked quinoaCereal Grains and Pasta0.23 g
  96. 96White industrial flour, 13% protein, enrichedCereal Grains and Pasta0.23 g
  97. 97Bleached white wheat flour, 13% protein, unenrichedCereal Grains and Pasta0.23 g
  98. 98Dry Japanese somen noodlesCereal Grains and Pasta0.22 g
  99. 99Quinoa, cookedCereal Grains and Pasta0.22 g
  100. 100Roasted buckwheat groats, dryCereal Grains and Pasta0.21 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.