Foods high in leucine

Dried egg whites, stabilized, glucose reduced tops the list with 7.9 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. 1Dried egg whites, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (107 g)7.9 g
  2. 2Egg white, dried, powder, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (107 g)7.7 g
  3. 3Soybeans, rawLegumes and Legume Products · 1 cup (186 g)6.2 g
  4. 4Spirulina, driedVegetables and Vegetable Products · 1 cup (112 g)5.5 g
  5. 5Carrabba's chicken parmesanRestaurant Foods · 1 serving (339 g)5.3 g
  6. 6Raw lupin beansLegumes and Legume Products · 1 cup (180 g)4.9 g
  7. 7Soybeans, roasted, unsaltedLegumes and Legume Products · 1 cup (172 g)4.9 g
  8. 8Soybeans, roasted, saltedLegumes and Legume Products · 1 cup (172 g)4.9 g
  9. 9Applebee's mozzarella sticksRestaurant Foods · 1 serving (289 g)4.7 g
  10. 10TGI Friday's classic sirloin steakRestaurant Foods · 1 serving (176 g)4.6 g
  11. 11Winged beans, rawLegumes and Legume Products · 1 cup (182 g)4.5 g
  12. 12Defatted soy meal, rawLegumes and Legume Products · 1 cup (122 g)4.5 g
  13. 13Atlantic cod, dried and saltedFinfish and Shellfish Products · 3 oz (85 g)4.3 g
  14. 14Mungo beans, rawLegumes and Legume Products · 1 cup (207 g)4.3 g
  15. 15Raw hyacinth beansLegumes and Legume Products · 1 cup (210 g)4.3 g
  16. 16Nonfat dry milk, with vitamins A and DDairy and Egg Products · 1 cup (120 g)4.3 g
  17. 17Nonfat dry milk, unfortifiedDairy and Egg Products · 1 cup (120 g)4.3 g
  18. 18Sirloin steakRestaurant Foods · 1 serving (166 g)4.2 g
  19. 19Cracker Barrel grilled sirloin steakRestaurant Foods · 1 steak (151 g)4.2 g
  20. 20Dried buttermilkDairy and Egg Products · 1 cup (120 g)4 g
  21. 21Defatted soy flourLegumes and Legume Products · 1 cup (105 g)4 g
  22. 22Chicken parmesan without pastaRestaurant Foods · 1 serving (301 g)4 g
  23. 23Mung beans, rawLegumes and Legume Products · 1 cup (207 g)3.8 g
  24. 24Fried mozzarella sticksRestaurant Foods · 1 serving (245 g)3.8 g
  25. 25Raw white beansLegumes and Legume Products · 1 cup (202 g)3.8 g
  26. 26Olive Garden chicken parmigianaRestaurant Foods · 1 serving (304 g)3.7 g
  27. 27Raw royal red kidney beansLegumes and Legume Products · 1 cup (184 g)3.7 g
  28. 28Small white beans, rawLegumes and Legume Products · 1 cup (215 g)3.6 g
  29. 29Whole egg, dried, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (85 g)3.6 g
  30. 30Baby lima beans, rawLegumes and Legume Products · 1 cup (202 g)3.6 g
  31. 31Cranberry beans, rawLegumes and Legume Products · 1 cup (195 g)3.6 g
  32. 32Navy beans, rawLegumes and Legume Products · 1 cup (208 g)3.6 g
  33. 33California red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)3.6 g
  34. 34Applebee's 9 oz house sirloin steakRestaurant Foods · 1 serving (157 g)3.6 g
  35. 35Dried whole eggsDairy and Egg Products · 1 cup, sifted (85 g)3.5 g
  36. 36Pink beans, rawLegumes and Legume Products · 1 cup (210 g)3.5 g
  37. 37Pink or red lentils, rawLegumes and Legume Products · 1 cup (192 g)3.5 g
  38. 38Raw kidney beansLegumes and Legume Products · 1 cup (184 g)3.5 g
  39. 39Yellow beans, rawLegumes and Legume Products · 1 cup (196 g)3.4 g
  40. 40Raw lentilsLegumes and Legume Products · 1 cup (192 g)3.4 g
  41. 41Cracker Barrel farm raised catfishRestaurant Foods · 1 serving (178 g)3.4 g
  42. 42Applebee's chicken tendersRestaurant Foods · 1 serving (209 g)3.4 g
  43. 43Denny's mozzarella cheese sticksRestaurant Foods · 1 serving (228 g)3.3 g
  44. 44Black beans, rawLegumes and Legume Products · 1 cup (194 g)3.3 g
  45. 45Red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)3.3 g
  46. 46Whole dry milk, fortifiedDairy and Egg Products · 1 cup (128 g)3.3 g
  47. 47Whole milk powder, no added vitamin DDairy and Egg Products · 1 cup (128 g)3.3 g
  48. 48Large lima beans, rawLegumes and Legume Products · 1 cup (178 g)3.3 g
  49. 49Raw split green peasLegumes and Legume Products · 1 cup (196 g)3.3 g
  50. 50Wendy's Classic Double with cheeseFast Foods · 1 item (310 g)3.3 g
  51. 51Adzuki beans, rawLegumes and Legume Products · 1 cup (197 g)3.3 g
  52. 52Cooked whelkFinfish and Shellfish Products · 3 oz (85 g)3.2 g
  53. 53TGI Friday's chicken fingersRestaurant Foods · 1 serving (225 g)3.2 g
  54. 54Great northern beans, rawLegumes and Legume Products · 1 cup (183 g)3.2 g
  55. 55Pigeon peas, rawLegumes and Legume Products · 1 cup (205 g)3.2 g
  56. 56TGI Friday's fried mozzarellaRestaurant Foods · 1 serving (212 g)3.2 g
  57. 57Black turtle beans, rawLegumes and Legume Products · 1 cup (184 g)3.1 g
  58. 58Yardlong beans, rawLegumes and Legume Products · 1 cup (167 g)3.1 g
  59. 59Restaurant chicken tendersRestaurant Foods · 1 serving (201 g)3.1 g
  60. 60Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)3.1 g
  61. 61Raw catjang cowpeasLegumes and Legume Products · 1 cup (167 g)3.1 g
  62. 62Burger King Whopper, with cheeseFast Foods · 1 item (316 g)3 g
  63. 63Raw mothbeansLegumes and Legume Products · 1 cup (196 g)3 g
  64. 64Blackeye cowpeas, rawLegumes and Legume Products · 1 cup (167 g)3 g
  65. 65Raw pinto beansLegumes and Legume Products · 1 cup (193 g)3 g
  66. 66Soybeans, dry roastedLegumes and Legume Products · 1 cup (93 g)3 g
  67. 67Raw fava beansLegumes and Legume Products · 1 cup (150 g)2.9 g
  68. 68Chickpeas, rawLegumes and Legume Products · 1 cup (200 g)2.9 g
  69. 69Cheese quesadilla, Mexican styleRestaurant Foods · 1 serving serving size varied on diameter and count of quesadila (205 g)2.9 g
  70. 70Applebee's hand battered fishRestaurant Foods · 1 serving (250 g)2.9 g
  71. 71Meat extenderLegumes and Legume Products · 1 cup (88 g)2.9 g
  72. 72Denny's chicken stripsRestaurant Foods · 1 serving (194 g)2.9 g
  73. 73Sorghum grainCereal Grains and Pasta · 1 cup (192 g)2.9 g
  74. 74Chicken tendersFast Foods · 1 serving (184 g)2.9 g
  75. 75Mexican soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 1 to 3 tacos per serving (281 g)2.8 g
  76. 76Raw milletCereal Grains and Pasta · 1 cup (200 g)2.8 g
  77. 77KFC Original Recipe Fried Chicken Breast, skin and breadingFast Foods · 1 breast, with skin (212 g)2.8 g
  78. 78French beans, rawLegumes and Legume Products · 1 cup (184 g)2.8 g
  79. 79Mexican restaurant cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (244 g)2.8 g
  80. 80KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breadingFast Foods · 1 breast, with skin (212 g)2.7 g
  81. 81Top round roast, boneless, lean, roastedBeef Products · 3 oz (85 g)2.7 g
  82. 82Eye of round roast, lean, roastedBeef Products · 3 oz (85 g)2.7 g
  83. 83Grilled beef top sirloin, boneless, lean, selectBeef Products · 3 oz (85 g)2.7 g
  84. 84Inside skirt steak, lean, grilledBeef Products · 3 oz (85 g)2.7 g
  85. 85Oil-roasted Spanish peanuts, saltedLegumes and Legume Products · 1 cup (147 g)2.7 g
  86. 86Spanish peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (147 g)2.7 g
  87. 87Mexican restaurant cheese tamalesRestaurant Foods · 1 serving serving size varied from 1 to 3 tamales (302 g)2.7 g
  88. 88NattoLegumes and Legume Products · 1 cup (175 g)2.6 g
  89. 89Butternuts, driedNut and Seed Products · 1 cup (120 g)2.6 g
  90. 90Cottonseed flour, partially defatted, glandlessNut and Seed Products · 1 cup (94 g)2.6 g
  91. 91Top round steak, boneless, lean, grilledBeef Products · 3 oz (85 g)2.6 g
  92. 92Peanuts, oil-roasted, with saltLegumes and Legume Products · 1 cup, chopped (144 g)2.6 g
  93. 93Peanuts, oil-roasted, unsaltedLegumes and Legume Products · 1 cup, (144 g)2.6 g
  94. 94Top loin filet, lean, select, grilledBeef Products · 3 oz (85 g)2.6 g
  95. 95Denny's top sirloin steakRestaurant Foods · 1 steak (107 g)2.6 g
  96. 96Grilled beef top loin steak, boneless, lean, selectBeef Products · 3 oz (85 g)2.6 g
  97. 97Beef top loin steak, boneless, lean, grilledBeef Products · 3 oz (85 g)2.6 g
  98. 98Eye of round steak, lean, grilledBeef Products · 3 oz (85 g)2.6 g
  99. 99Roasted beef top sirloin, boneless, lean, selectBeef Products · 3 oz (85 g)2.6 g
  100. 100Popeyes mild fried chicken breast, with breadingFast Foods · 1 breast, with skin (194 g)2.6 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.