rationTracker

Foods High in Isoleucine

Isoleucine is a branched-chain essential amino acid involved in muscle metabolism and energy production during activity.

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Key takeaways

  • Egg Stabilized has the most isoleucine per 100 g among whole foods, at 3.01 g.
  • Per 100 calories, Mushroom Maitake ranks first at 4.18 g.

Top sources per 100 grams

The most concentrated sources by weight. Fortified products, supplements, and spices are excluded so the ranking reflects commonly eaten foods.

  1. 1Egg Stabilized3.01 g / 100 g
  2. 2Seeds Sunflower Seed Flour2.4 g / 100 g
  3. 3Soy Flour Defatted2.28 g / 100 g
  4. 4Flour Soy2.03 g / 100 g
  5. 5Peanut Flour Defatted1.84 g / 100 g
  6. 6Seeds Cottonseed Meal1.77 g / 100 g
  7. 7Seeds Sesame Flour1.74 g / 100 g
  8. 8Cheese Parmesan1.69 g / 100 g
  9. 9Soy Flour Full-Fat1.69 g / 100 g
  10. 10Cheese Romano1.68 g / 100 g
  11. 11Seeds Cottonseed Flour1.64 g / 100 g
  12. 12Cheese Gruyere1.61 g / 100 g
  13. 13Mutton (Navajo)1.59 g / 100 g
  14. 14Milk With Added Vitamin D1.59 g / 100 g
  15. 15Milk Without Added Vitamin D1.59 g / 100 g
  16. 16Seeds Safflower Seed Meal1.58 g / 100 g
  17. 17Mushroom Maitake1.57 g / 100 g
  18. 18Cheese Caraway1.56 g / 100 g
  19. 19Cheese Swiss1.54 g / 100 g
  20. 20Cheese Monterey1.52 g / 100 g
  21. 21Beef Shank Crosscuts1.51 g / 100 g
  22. 22Game Meat Beaver1.49 g / 100 g
  23. 23Cheese Colby1.48 g / 100 g
  24. 24Cheese Tilsit1.48 g / 100 g
  25. 25Beef Ribeye Petite Roast1.46 g / 100 g

Top sources per 100 calories

The same catalog ranked by nutrient density per calorie, which is useful when working within a calorie budget.

  1. 1Mushroom Maitake4.18 g / 100 kcal
  2. 2Mushroom Crimini4.11 g / 100 kcal
  3. 3Mushrooms White Button3.69 g / 100 kcal
  4. 4Mushroom Pioppini3.19 g / 100 kcal
  5. 5Mushroom Portabella3.12 g / 100 kcal
  6. 6Mushroom Oyster2.25 g / 100 kcal
  7. 7Mushroom Lion's Mane1.75 g / 100 kcal
  8. 8Mushroom Beech1.64 g / 100 kcal
  9. 9Mushroom King Oyster1.63 g / 100 kcal
  10. 10Mushroom Enoki1.45 g / 100 kcal
  11. 11Egg Substitute Or1.38 g / 100 kcal
  12. 12Seaweed Spirulina1.27 g / 100 kcal
  13. 13Egg White1.24 g / 100 kcal
  14. 14Fish Haddock1.18 g / 100 kcal
  15. 15Lamb Spleen1.08 g / 100 kcal
  16. 16Fish Cod1.04 g / 100 kcal
  17. 17Game Meat Moose1.04 g / 100 kcal
  18. 18Chicken Breast Oven-Roasted1.03 g / 100 kcal
  19. 19Game Meat Buffalo1.03 g / 100 kcal
  20. 20Pheasant Breast1.03 g / 100 kcal
  21. 21Veal Leg1.02 g / 100 kcal
  22. 22Chicken Breast Fat-Free1.02 g / 100 kcal
  23. 23Fish Roughy1.01 g / 100 kcal
  24. 24Fish Cusk1.01 g / 100 kcal
  25. 25Crustaceans Crab1.01 g / 100 kcal

Food values compiled from public nutrition databases and published research. Rankings exclude fortified products and supplements to reflect whole foods.