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.

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. 4Beef chuck eye ribs, boneless, lean, rawBeef Products · 1 piece (331 g)5.7 g
5. 5Boneless beef chuck eye ribs, lean, rawBeef Products · 1 piece (325 g)5.6 g
6. 6Spirulina, driedVegetables and Vegetable Products · 1 cup (112 g)5.5 g
7. 7Carrabba's chicken parmesanRestaurant Foods · 1 serving (339 g)5.3 g
8. 8Beef chuck eye ribs, boneless, lean and fat, select, rawBeef Products · 1 piece (340 g)5.2 g
9. 9Chicken breast, skinless boneless, rawPoultry Products · 1 piece (272 g)5.1 g
10. 10Boneless beef chuck eye ribs, rawBeef Products · 1 piece (331 g)5.1 g
11. 11Raw lupin beansLegumes and Legume Products · 1 cup (180 g)4.9 g
12. 12Beef chuck eye ribs, boneless, lean and fat, choice, rawBeef Products · 1 piece (325 g)4.9 g
13. 13Soybeans, roasted, saltedLegumes and Legume Products · 1 cup (172 g)4.9 g
14. 14Soybeans, roasted, unsaltedLegumes and Legume Products · 1 cup (172 g)4.9 g
15. 15Applebee's mozzarella sticksRestaurant Foods · 1 serving (289 g)4.7 g
16. 16TGI Friday's classic sirloin steakRestaurant Foods · 1 serving (176 g)4.6 g
17. 17Winged beans, rawLegumes and Legume Products · 1 cup (182 g)4.5 g
18. 18Defatted soy meal, rawLegumes and Legume Products · 1 cup (122 g)4.5 g
19. 19Atlantic cod, dried and saltedFinfish and Shellfish Products · 3 oz (85 g)4.3 g
20. 20Mungo beans, rawLegumes and Legume Products · 1 cup (207 g)4.3 g
21. 21Chicken breast, skinless, boneless, with solution, rawPoultry Products · 1 piece (263 g)4.3 g
22. 22Raw hyacinth beansLegumes and Legume Products · 1 cup (210 g)4.3 g
23. 23Nonfat dry milk, unfortifiedDairy and Egg Products · 1 cup (120 g)4.3 g
24. 24Nonfat dry milk, with vitamins A and DDairy and Egg Products · 1 cup (120 g)4.3 g
25. 25Sirloin steakRestaurant Foods · 1 serving (166 g)4.2 g
26. 26Cracker Barrel grilled sirloin steakRestaurant Foods · 1 steak (151 g)4.2 g
27. 27Pork leg cap steak, boneless, lean and fat, rawPork Products · 1 piece (231 g)4.1 g
28. 28Gruyere cheeseDairy and Egg Products · 1 cup, diced (132 g)4.1 g
29. 29Dried buttermilkDairy and Egg Products · 1 cup (120 g)4 g
30. 30Defatted soy flourLegumes and Legume Products · 1 cup (105 g)4 g
31. 31Smooth peanut butter, with saltLegumes and Legume Products · 1 cup (258 g)4 g
32. 32Smooth style peanut butter, without saltLegumes and Legume Products · 1 cup (258 g)4 g
33. 33Chicken parmesan without pastaRestaurant Foods · 1 serving (301 g)4 g
34. 34Smooth peanut butterLegumes and Legume Products · 1 cup (258 g)3.9 g
35. 35Chunk style peanut butter, without saltLegumes and Legume Products · 1 cup (258 g)3.9 g
36. 36Chunky peanut butter, with saltLegumes and Legume Products · 1 cup (258 g)3.9 g
37. 37Swiss cheeseDairy and Egg Products · 1 cup, diced (132 g)3.9 g
38. 38Mung beans, rawLegumes and Legume Products · 1 cup (207 g)3.8 g
39. 39Fried mozzarella sticksRestaurant Foods · 1 serving (245 g)3.8 g
40. 40Chicken giblets, friedPoultry Products · 1 cup, chopped or diced (145 g)3.8 g
41. 41Raw white beansLegumes and Legume Products · 1 cup (202 g)3.8 g
42. 42Olive Garden chicken parmigianaRestaurant Foods · 1 serving (304 g)3.7 g
43. 43Raw royal red kidney beansLegumes and Legume Products · 1 cup (184 g)3.7 g
44. 44Plain unsalted almond butterNut and Seed Products · 1 cup (250 g)3.7 g
45. 45Salted almond butterNut and Seed Products · 1 cup (250 g)3.7 g
46. 46Small white beans, rawLegumes and Legume Products · 1 cup (215 g)3.6 g
47. 47Whole egg, dried, stabilized, glucose reducedDairy and Egg Products · 1 cup, sifted (85 g)3.6 g
48. 48Baby lima beans, rawLegumes and Legume Products · 1 cup (202 g)3.6 g
49. 49Cranberry beans, rawLegumes and Legume Products · 1 cup (195 g)3.6 g
50. 50Navy beans, rawLegumes and Legume Products · 1 cup (208 g)3.6 g
51. 51Jack mackerel, canned, drained solidsFinfish and Shellfish Products · 1 cup (190 g)3.6 g
52. 52California red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)3.6 g
53. 53Applebee's 9 oz house sirloin steakRestaurant Foods · 1 serving (157 g)3.6 g
54. 54Dried whole eggsDairy and Egg Products · 1 cup, sifted (85 g)3.5 g
55. 55Fontina cheeseDairy and Egg Products · 1 cup, diced (132 g)3.5 g
56. 56Pink beans, rawLegumes and Legume Products · 1 cup (210 g)3.5 g
57. 57Roasted goose meatPoultry Products · 1 unit (yield from 1 lb ready-to-cook goose) (143 g)3.5 g
58. 58Pink or red lentils, rawLegumes and Legume Products · 1 cup (192 g)3.5 g
59. 59Stewed stewing chicken light meatPoultry Products · 1 cup, chopped or diced (140 g)3.5 g
60. 60Raw kidney beansLegumes and Legume Products · 1 cup (184 g)3.5 g
61. 61Fried chicken light meat, skinlessPoultry Products · 1 cup (140 g)3.4 g
62. 62Yellow beans, rawLegumes and Legume Products · 1 cup (196 g)3.4 g
63. 63Raw lentilsLegumes and Legume Products · 1 cup (192 g)3.4 g
64. 64Cracker Barrel farm raised catfishRestaurant Foods · 1 serving (178 g)3.4 g
65. 65Pork top loin chops, boneless, lean, broiledPork Products · 1 chop (145 g)3.4 g
66. 66Pork top loin chops, boneless, lean, braisedPork Products · 1 chop (135 g)3.4 g
67. 67Applebee's chicken tendersRestaurant Foods · 1 serving (209 g)3.4 g
68. 68Denny's mozzarella cheese sticksRestaurant Foods · 1 serving (228 g)3.3 g
69. 69Black beans, rawLegumes and Legume Products · 1 cup (194 g)3.3 g
70. 70Chicken heart, simmeredPoultry Products · 1 cup, chopped or diced (145 g)3.3 g
71. 71Glandless cottonseed kernels, roastedNut and Seed Products · 1 cup (149 g)3.3 g
72. 72Bone-in pork country-style ribs, lean, roastedPork Products · 1 rack (138 g)3.3 g
73. 73Red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)3.3 g
74. 74Whole dry milk, fortifiedDairy and Egg Products · 1 cup (128 g)3.3 g
75. 75Whole milk powder, no added vitamin DDairy and Egg Products · 1 cup (128 g)3.3 g
76. 76Large lima beans, rawLegumes and Legume Products · 1 cup (178 g)3.3 g
77. 77Raw split green peasLegumes and Legume Products · 1 cup (196 g)3.3 g
78. 78Wendy's Classic Double with cheeseFast Foods · 1 item (310 g)3.3 g
79. 79Adzuki beans, rawLegumes and Legume Products · 1 cup (197 g)3.3 g
80. 80Port de Salut cheeseDairy and Egg Products · 1 cup, diced (132 g)3.3 g
81. 81Chicken breast, meat only, roastedPoultry Products · 1 cup, chopped or diced (140 g)3.3 g
82. 82Roasted chicken light meat, skinlessPoultry Products · 1 cup, chopped or diced (140 g)3.2 g
83. 83Pork top loin chop, boneless, lean and fat, braisedPork Products · 1 chop (135 g)3.2 g
84. 84Cooked whelkFinfish and Shellfish Products · 3 oz (85 g)3.2 g
85. 85TGI Friday's chicken fingersRestaurant Foods · 1 serving (225 g)3.2 g
86. 86Chicken meat, friedPoultry Products · 1 cup, chopped or diced (140 g)3.2 g
87. 87Great northern beans, rawLegumes and Legume Products · 1 cup (183 g)3.2 g
88. 88Pigeon peas, rawLegumes and Legume Products · 1 cup (205 g)3.2 g
89. 89TGI Friday's fried mozzarellaRestaurant Foods · 1 serving (212 g)3.2 g
90. 90Capon giblets, cooked, simmeredPoultry Products · 1 cup, chopped or diced (145 g)3.1 g
91. 91Black turtle beans, rawLegumes and Legume Products · 1 cup (184 g)3.1 g
92. 92Pumpkin and squash seed kernels, driedNut and Seed Products · 1 cup (129 g)3.1 g
93. 93Yardlong beans, rawLegumes and Legume Products · 1 cup (167 g)3.1 g
94. 94Monterey cheeseDairy and Egg Products · 1 cup, diced (132 g)3.1 g
95. 95Restaurant chicken tendersRestaurant Foods · 1 serving (201 g)3.1 g
96. 96Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)3.1 g
97. 97Chicken breast, meat and skin, roastedPoultry Products · 1 cup, chopped or diced (140 g)3.1 g
98. 98Raw catjang cowpeasLegumes and Legume Products · 1 cup (167 g)3.1 g
99. 99Simmered roasting chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)3 g
100. 100Chicken dark meat, friedPoultry Products · 1 cup (140 g)3 g

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.