Foods high in leucine

Sorghum grain tops the list with 2.9 g per serving. 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. 1Sorghum grainCereal Grains and Pasta · 1 cup (192 g)2.9 g
  2. 2Raw milletCereal Grains and Pasta · 1 cup (200 g)2.8 g
  3. 3Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)2.1 g
  4. 4Uncooked teffCereal Grains and Pasta · 1 cup (193 g)2.1 g
  5. 5OatsCereal Grains and Pasta · 1 cup (156 g)2 g
  6. 6Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)2 g
  7. 7White corn grainCereal Grains and Pasta · 1 cup (166 g)1.9 g
  8. 8Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)1.9 g
  9. 9Uncooked speltCereal Grains and Pasta · 1 cup (174 g)1.9 g
  10. 10Millet flourCereal Grains and Pasta · 1 cup (119 g)1.8 g
  11. 11Crude wheat germCereal Grains and Pasta · 1 cup (115 g)1.8 g
  12. 12Durum wheatCereal Grains and Pasta · 1 cup (192 g)1.8 g
  13. 13TriticaleCereal Grains and Pasta · 1 cup (192 g)1.7 g
  14. 14Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)1.7 g
  15. 15White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)1.7 g
  16. 16Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)1.7 g
  17. 17Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)1.6 g
  18. 18Raw wild riceCereal Grains and Pasta · 1 cup (160 g)1.6 g
  19. 19White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)1.6 g
  20. 20Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)1.6 g
  21. 21White degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)1.6 g
  22. 22Yellow degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)1.6 g
  23. 23Hulled barleyCereal Grains and Pasta · 1 cup (184 g)1.6 g
  24. 24Dry couscousCereal Grains and Pasta · 1 cup (173 g)1.5 g
  25. 25Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)1.4 g
  26. 26Unenriched semolinaCereal Grains and Pasta · 1 cup (167 g)1.4 g
  27. 27Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)1.4 g
  28. 28BuckwheatCereal Grains and Pasta · 1 cup (170 g)1.4 g
  29. 29Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)1.3 g
  30. 30Whole grain sorghum flourCereal Grains and Pasta · 1 cup (121 g)1.3 g
  31. 31Raw oat branCereal Grains and Pasta · 1 cup (94 g)1.3 g
  32. 32Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)1.3 g
  33. 33White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)1.2 g
  34. 34Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)1.2 g
  35. 35Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)1.2 g
  36. 36White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)1.2 g
  37. 37Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)1.2 g
  38. 38Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)1.2 g
  39. 39Dry unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (185 g)1.2 g
  40. 40Barley malt flourCereal Grains and Pasta · 1 cup (162 g)1.2 g
  41. 41Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)1.2 g
  42. 42Crude rice branCereal Grains and Pasta · 1 cup (118 g)1.2 g
  43. 43Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)1.2 g
  44. 44Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)1.2 g
  45. 45Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)1.2 g
  46. 46White masa corn flourCereal Grains and Pasta · 1 cup (114 g)1.2 g
  47. 47Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)1.2 g
  48. 48Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)1.2 g
  49. 49Enriched white bread flourCereal Grains and Pasta · 1 cup (137 g)1.1 g
  50. 50Unenriched bread flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)1.1 g
  51. 51Dark rye flourCereal Grains and Pasta · 1 cup (128 g)1.1 g
  52. 52Raw enriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)1.1 g
  53. 53Raw unenriched long-grain white riceCereal Grains and Pasta · 1 cup (185 g)1.1 g
  54. 54Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)1.1 g
  55. 55Uncooked enriched short-grain white riceCereal Grains and Pasta · 1 cup (200 g)1.1 g
  56. 56White short-grain rice, raw, unenrichedCereal Grains and Pasta · 1 cup (200 g)1.1 g
  57. 57Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)1.1 g
  58. 58Raw unenriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)1.1 g
  59. 59Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)1.1 g
  60. 60Uncooked unenriched glutinous white riceCereal Grains and Pasta · 1 cup (185 g)1 g
  61. 61Fresh spinach pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)1 g
  62. 62White whole-grain corn flourCereal Grains and Pasta · 1 cup (117 g)0.99 g
  63. 63Whole-grain yellow corn flourCereal Grains and Pasta · 1 cup (117 g)0.99 g
  64. 64Fresh plain pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)0.98 g
  65. 65Dry gluten-free corn pastaCereal Grains and Pasta · 1 cup (105 g)0.96 g
  66. 66Rye grainCereal Grains and Pasta · 1 cup (169 g)0.95 g
  67. 67Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)0.95 g
  68. 68Brown rice flourCereal Grains and Pasta · 1 cup (158 g)0.94 g
  69. 69Dry enriched pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)0.9 g
  70. 70Unenriched pasta, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)0.9 g
  71. 71Bleached enriched all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)0.89 g
  72. 72Enriched all-purpose white flour, calcium-fortifiedCereal Grains and Pasta · 1 cup (125 g)0.89 g
  73. 73All-purpose flour, enriched, unbleachedCereal Grains and Pasta · 1 cup (125 g)0.89 g
  74. 74Unenriched all-purpose white flourCereal Grains and Pasta · 1 cup (125 g)0.89 g
  75. 75Enriched self-rising all-purpose white wheat flourCereal Grains and Pasta · 1 cup (125 g)0.85 g
  76. 76Teff, cookedCereal Grains and Pasta · 1 cup (252 g)0.78 g
  77. 77Protein-fortified spaghetti, dryCereal Grains and Pasta · 2 oz (57 g)0.78 g
  78. 78Protein-fortified spaghetti, cookedCereal Grains and Pasta · 1 cup (140 g)0.78 g
  79. 79Millet, cookedCereal Grains and Pasta · 1 cup (174 g)0.78 g
  80. 80Unenriched white rice flourCereal Grains and Pasta · 1 cup (158 g)0.77 g
  81. 81Enriched white cake flourCereal Grains and Pasta · 1 cup unsifted, dipped (137 g)0.76 g
  82. 82Dry enriched vegetable macaroniCereal Grains and Pasta · 1 cup spiral shaped (84 g)0.75 g
  83. 83Cooked khorasan wheatCereal Grains and Pasta · 1 cup (172 g)0.74 g
  84. 84Enriched white tortilla flourCereal Grains and Pasta · 1 cup (111 g)0.74 g
  85. 85Dry enriched instant white riceCereal Grains and Pasta · 1 cup (95 g)0.66 g
  86. 86Gluten-free corn and rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti (141 g)0.64 g
  87. 87Medium rye flourCereal Grains and Pasta · 1 cup (102 g)0.62 g
  88. 88Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta · 1 cup spaghetti packed (166 g)0.59 g
  89. 89Enriched egg noodles, cooked, with saltCereal Grains and Pasta · 1 cup (160 g)0.58 g
  90. 90Cooked unenriched egg noodles, with added saltCereal Grains and Pasta · 1 cup (160 g)0.58 g
  91. 91Cooked enriched egg noodlesCereal Grains and Pasta · 1 cup (160 g)0.58 g
  92. 92Egg noodles, cooked, without saltCereal Grains and Pasta · 1 cup (160 g)0.58 g
  93. 93Cooked enriched spinach egg noodlesCereal Grains and Pasta · 1 cup (160 g)0.58 g
  94. 94Light rye flourCereal Grains and Pasta · 1 cup (102 g)0.57 g
  95. 95Sprouted wheatCereal Grains and Pasta · 1 cup (108 g)0.55 g
  96. 96Unenriched pasta, with salt, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)0.55 g
  97. 97Unenriched pasta, cooked, without saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)0.55 g
  98. 98Crude wheat branCereal Grains and Pasta · 1 cup (58 g)0.54 g
  99. 99Cooked enriched pasta, with added saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)0.54 g
  100. 100Cooked enriched pasta, no added saltCereal Grains and Pasta · 1 cup spaghetti not packed (124 g)0.54 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.