rationTracker

Foods High in Leucine

Leucine is a branched-chain essential amino acid that plays the leading role in triggering muscle protein synthesis after eating.

Want to see how much leucine you actually get? Track it free with Ration →

Key takeaways

  • Egg Stabilized has the most leucine per 100 g among whole foods, at 4.23 g.
  • Per 100 calories, Mushroom Maitake ranks first at 6.7 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 Stabilized4.23 g / 100 g
  2. 2Soy Flour Defatted3.83 g / 100 g
  3. 3Flour Soy3.59 g / 100 g
  4. 4Seeds Sunflower Seed Flour3.5 g / 100 g
  5. 5Peanut Flour Defatted3.38 g / 100 g
  6. 6Seeds Cottonseed Meal3.35 g / 100 g
  7. 7Cheese Parmesan3.3 g / 100 g
  8. 8Seeds Sesame Flour3.1 g / 100 g
  9. 9Cheese Gruyere3.1 g / 100 g
  10. 10Seeds Cottonseed Flour3.1 g / 100 g
  11. 11Cheese Romano3.07 g / 100 g
  12. 12Cheese Swiss2.96 g / 100 g
  13. 13Soy Flour Full-Fat2.83 g / 100 g
  14. 14Mutton (Navajo)2.76 g / 100 g
  15. 15Game Meat Beaver2.75 g / 100 g
  16. 16Beef Ribeye Filet2.7 g / 100 g
  17. 17Beef Ribeye Petite Roast2.69 g / 100 g
  18. 18Beef Shank Crosscuts2.66 g / 100 g
  19. 19Cheese Fontina2.66 g / 100 g
  20. 20Milk With Added Vitamin D2.58 g / 100 g
  21. 21Game Meat Moose2.58 g / 100 g
  22. 22Milk Without Added Vitamin D2.58 g / 100 g
  23. 23Beef Top Loin Filet2.57 g / 100 g
  24. 24Game Meat Deer2.57 g / 100 g
  25. 25Cheese Edam2.57 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 Maitake6.7 g / 100 kcal
  2. 2Mushroom Crimini6.62 g / 100 kcal
  3. 3Mushrooms White Button6.03 g / 100 kcal
  4. 4Mushroom Pioppini5.08 g / 100 kcal
  5. 5Mushroom Portabella5.03 g / 100 kcal
  6. 6Mushroom Oyster3.68 g / 100 kcal
  7. 7Mushroom Lion's Mane3.11 g / 100 kcal
  8. 8Mushroom Beech2.71 g / 100 kcal
  9. 9Mushroom King Oyster2.59 g / 100 kcal
  10. 10Mushroom Enoki2.36 g / 100 kcal
  11. 11Fish Haddock2.08 g / 100 kcal
  12. 12Egg Substitute Or2.03 g / 100 kcal
  13. 13Egg White1.98 g / 100 kcal
  14. 14Seaweed Spirulina1.96 g / 100 kcal
  15. 15Game Meat Moose1.93 g / 100 kcal
  16. 16Fish Cod1.84 g / 100 kcal
  17. 17Elk Free Range1.83 g / 100 kcal
  18. 18Fish Sunfish1.78 g / 100 kcal
  19. 19Fish Cusk1.77 g / 100 kcal
  20. 20Fish Ling1.77 g / 100 kcal
  21. 21Fish Mahimahi1.76 g / 100 kcal
  22. 22Fish Lingcod1.76 g / 100 kcal
  23. 23Buffalo Free Range1.76 g / 100 kcal
  24. 24Game Meat Buffalo1.76 g / 100 kcal
  25. 25Game Meat Elk1.75 g / 100 kcal

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