Top 100 sources of isoleucine

Top 100 sources of isoleucine

Before I give you the list, let me explain how I came up with it as it is a combination of two factors: relative ratios of amino acids and protein density.  In this list I only look at foods that have at least 26% of their calories from protein and then I rank them according to those with the highest relative amount of the target amino acid.

This page is static, the most accurate and current top isoleucine sources can be found thru my database.

Top 100 plant sources of isoleucine

food name isoleucine calories
chard,swiss,ckd,bld,drnd,wo/salt 0.081915 10.6
chard,swiss,ckd,bld,drnd,w/salt 0.081915 10.6
chard,swiss,raw 0.081667 10.6
lettuce,grn leaf,raw 0.061765 11
lambsquarters,ckd,bld,drnd,wo/salt 0.060312 10
lambs quarters,ckd,bld,drnd,w/salt 0.060312 10
lambsquarters,raw 0.060238 10.2
kale,ckd,bld,drnd,wo/salt 0.06 14.7
kale,ckd,bld,drnd,w/salt 0.06 14.7
kale,frz,ckd,bld,drnd,wo/salt 0.059859 10.6
kale,frz,ckd,bld,drnd,w/salt 0.059859 10.6
kale,frozen,unprepared 0.059774 10.5
kale,scotch,ckd,bld,drnd,w/salt 0.059474 14.7
kale,scotch,ckd,bld,drnd,wo/salt 0.059474 14.7
chicory greens,raw 0.059412 13.5
peas,edible-podded,frz,ckd,bld,drnd,wo/salt 0.057714 14.9
peas,edible-podded,frz,ckd,bld,drnd,w/salt 0.057714 14.3
endive,raw 0.0576 13.6
peas,edible-podded,bld,drnd,wo/ salt 0.057492 12.8
peas,edible-podded,ckd,bld,drnd,w/salt 0.057492 12.2
cabbage,chinese (pak-choi),ckd,bld,drnd,w/salt 0.057051 7.7
cabbage,chinese (pak-choi),ckd,bld,drnd,wo/salt 0.057051 7.7
cabbage,chinese (pe-tsai),raw 0.056667 13.3
cabbage,chinese (pe-tsai),ckd,bld,drnd,wo/salt 0.056667 9.3
cabbage,chinese (pe-tsai),ckd,bld,drnd,w/salt 0.056667 9.3
cabbage,chinese (pak-choi),raw 0.056667 8.7
seaweed,spirulina,raw 0.055912 4.4
seaweed,spirulina,dried 0.055838 5
tofu,firm,prep w/ca sulfate&magnesium chloride (nigari) 0.054212 8.5
soybeans,mature seeds,raw 0.054015 12.2
soy protein isolate 0.052708 4.2
soy prot isolate,k type 0.052708 4
lima bns,lrg,mature seeds,ckd,bld,w/salt 0.052692 14.7
lima bns,lrg,mature seeds,ckd,bld,wo/salt 0.052692 14.7
natto 0.05254 12
sausage,meatless 0.052348 13.9
meat extender 0.052348 8.2
taro leaves,raw 0.052209 8.4
taro,leaves,ckd,stmd,w/salt 0.052206 8.8
taro leaves,ckd,stmd,wo/salt 0.052206 8.8
mori-nu,tofu,silken,ex firm 0.051892 7.4
turnip grns,frz,unprep 0.051822 8.9
turnip grns,frz,ckd,bld,drnd,w/salt 0.051642 8.7
turnip grns,frz,ckd,bld,drnd,wo/salt 0.051642 8.7
turnip grns,cnd,sol&liquids 0.051471 10.3
spinach,raw 0.051399 8
spinach,cnd,reg pk,drnd sol 0.051246 8.2
spinach,cnd,reg pk,sol&liquids 0.051185 9
spinach,cnd,no salt,sol&liquids 0.051185 9
spinach,ckd,bld,drnd,wo/ salt 0.051178 7.7
spinach,ckd,bld,drnd,w/salt 0.051178 7.7
mungo bns,mature seeds,ckd,bld,wo/salt 0.051061 13.9
mungo bns,mature seeds,ckd,bld,w/salt 0.051061 13.9
mungo bns,mature seeds,raw 0.051051 13.5
papad 0.050978 14.5
soy prot conc,produced by alcohol extraction 0.050611 5.7
soy prot conc,produced by acid wash 0.050611 5.7
mori-nu,tofu,silken,firm 0.05058 9
cabbage,savoy,ckd,bld,drnd,wo/salt 0.050556 13.3
cabbage,savoy,ckd,bld,drnd,w/salt 0.050556 13.3
turnip grns&turnips,frz,ckd,bld,drnd,wo/salt 0.050502 11.7
turnip grns&turnips,frz,ckd,bld,drnd,w/salt 0.050502 11.4
cabbage,savoy,raw 0.0505 13.5
sunflower sd flr,part defatted 0.05 6.8
soybeans,mature seeds,sprouted,ckd,stir-fried,w/salt 0.049924 9.5
veggie burgers or soyburgers unprep 0.049682 11.3
mothbeans,mature seeds,ckd,bld,wo/salt 0.04968 15
mothbeans,mature seeds,ckd,bld,w/salt 0.04968 15
pumpkin leaves,ckd,bld,drnd,wo/salt 0.049632 7.7
pumpkin leaves,ckd,bld,drnd,w/ salt 0.049632 7.7
mothbeans,mature seeds,raw 0.049608 15
tofu,salted&fermented (fuyu) 0.049571 14.2
tofu,salted&fermented (fuyu),prep w/ca sulfate 0.049571 14.2
tofu,dried-frozen (koyadofu) 0.049562 10
tofu,dried-frozen (koyadofu),prep w/ca sulfate 0.049562 9.8
tofu,raw,firm,prep w/ca sulfate 0.049556 9.2
tofu,ex firm,prep w/nigari 0.049545 9.2
tofu,hard,prep w/nigari 0.049527 11.5
pumpkin leaves,raw 0.049524 6
winged bns,mature seeds,raw 0.049511 13.8
tofu,raw,reg,prep w/ca sulfate 0.049505 9.4
cornsalad,raw 0.0495 10.5
tofu,soft,prep w/ca sulfate&magnesium chloride (nigari) 0.049466 9.3
soy prot isolate,prot technologies international,supro 0.049003 4.4
soy prot isolate,prot technologies international,proplus 0.048837 4.4
mori-nu,tofu,silken,soft 0.048542 11.5
soybeans,mature seeds,rsted,no salt added 0.048524 13.4
soybeans,mature seeds,rstd,salted 0.048524 13.4
soy flour,defatted 0.048522 7
soybeans,mature seeds,dry rstd 0.048509 11.4
soy flr,full-fat,rstd 0.048506 12.7
soybeans,mature ckd,bld,wo/salt 0.048498 10.4
soybeans,mature seeds,ckd,bld,w/salt 0.048498 10.4
soy meal,defatted,raw 0.048498 7.5
soy flour,full-fat,raw 0.048494 12.6
turnip grns&turnips,frz,unprep 0.048374 8.5
amaranth leaves,raw 0.048374 9.3
amaranth leaves,ckd,bld,drnd,w/salt 0.048341 10
amaranth leaves,ckd,bld,drnd,wo/salt 0.048341 10
mung bns,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.048276 9.4

Top 100 animal sources of isoleucine

food name isoleucine calories
egg sub,liq or frz,fat free 0.066 4.8
cheese,cottage,w/veg 0.064587 8.7
lamb,var meats&by-products,spleen,ckd,brsd 0.063379 5.9
lamb,var meats&by-products,spleen,raw 0.063372 5.9
egg,whl,dried,stabilized,glucose red 0.06257 12.8
egg,quail,whole,fresh,raw 0.062529 12.1
egg,turkey,whl,frsh,raw 0.0625 12.5
cheese,caraway 0.062073 14.9
egg,white,dried,flakes,stabilized,glucose red 0.060959 4.6
egg,white,dried,pdr,stabilized,glucose red 0.060959 4.6
cheese,port de salut 0.060807 14.8
cheese,tilsit 0.060795 13.9
egg,white,raw,fresh 0.060642 4.8
milk,red fat,fluid,2% milkfat,w/ added nfms, vit a & vit d 0.060632 14.7
milk,lowfat,fluid,1% milkfat,w/ add nonfat milk sol,vit a/ d 0.060632 12.4
milk,nonfat,fluid,prot fort,w/ add vit a & d (fat free/skim) 0.060606 10.4
milk,lowfat,fluid,1% milkfat,prot fort,w/ added vit a & d 0.06056 12.2
milk,cnd,evap,nonfat,w/ added vit a & vitamin d 0.06053 10.3
milk,dry,nonfat,inst,w/ added vit a & vitamin d 0.060513 10.2
milk,dry,nonfat,inst,wo/ added vit a & vitamin d 0.060513 10.2
milk,dry,nonfat,reg,wo/ added vit a & vitamin d 0.060509 10
milk,dry,nonfat,reg,w/ added vit a & vitamin d 0.060509 10
milk,dry,nonfat,ca red 0.060507 10
milk,red fat,fluid,2% milkfat,prot fort,w/ added vit a & d 0.060506 14.2
milk,nonfat,fluid,w/ added nonfat milk sol,vit a & vit d 0.060504 10.4
milk,buttermilk,dried 0.060496 11.3
cheese,parmesan,dry grated,red fat 0.06 13.3
cheese,cottage,lowfat,1% milkfat 0.058757 5.8
cheese,cottage,crmd,w/fruit 0.058372 9.1
cheese,parmesan,shredded 0.058162 11
cheese,swiss 0.057074 14.1
cheese,lofat,cheddar or colby 0.057043 7.1
egg,white,dried 0.056486 4.7
pheasant,breast,meat only,raw 0.056176 5.5
pheasant,raw,meat only 0.056173 5.6
pheasant,leg,meat only,raw 0.056171 6
beef,rib eye steak/roast,bone-in,lip-on,ln,1/8″ fat,sel,raw 0.055196 7.2
beef,plate steak,bnless,inside skirt,ln,0″ fat,sel,ckd,grild 0.055189 7.3
beef,rib eye rst,bnless,lip-on,ln,1/8″ fat,sel,ckd,rstd 0.055188 7
beef,rib eye steak,bone-in,lip-on,ln,1/8″ fat,sel,ckd,grild 0.055186 7.5
beef,loin,top sirlon petite rst/filet,bnls,ln,0″ fat,sel,raw 0.055184 5.3
beef,loin,top sirloin cap stek,bnls,ln,1/8″ fat,sel,ckd,grld 0.055183 6
beef,loin,top sirloin cap steak,bnless,ln,1/8″ fat,sel,raw 0.055177 6
beef,rib eye steak,bnless,lip-on,ln,1/8″ fat,sel,ckd,grilled 0.055176 6.6
beef,top loin filet,bnless,ln,1/8″ fat,sel,ckd,grilled 0.055176 6.2
beef,plate steak,bnless,outside skirt,ln,0″ fat,sel,raw 0.055172 10.3
beef,rib eye steak/roast,bnless,lip-on,ln,1/8″ fat,sel,raw 0.055166 6.6
beef,loin,top sirloin filet,bnless,ln,0″ fat,sel,ckd,grilled 0.055166 5.4
beef,rib eye steak,bnless,lip off,ln,0″ fat,sel,raw 0.055165 6.3
beef,ribeye petite rst,bnless,ln,0″ fat,sel,ckd,rstd 0.055164 5.8
beef,top loin petite rst,bnless,ln,1/8″ fat,sel,ckd,rstd 0.055162 6.3
beef,loin,top sirloin petite rst,bnls,ln,0″ fat,sel,ckd,rstd 0.055162 5.6
beef,ribeye cap steak,bnless,ln,0″ fat,sel,raw 0.055162 8.4
beef,rib eye rst,bone-in,lip-on,ln,1/8″ fat,sel,ckd,rstd 0.055161 8.1
beef,plate steak,bnless,inside skirt,ln,0″ fat,sel,raw 0.05516 7.1
beef,top loin petite roast/filet,bnless,ln,1/8″ fat,sel,raw 0.05516 5.9
beef,rib,back ribs,bone-in,ln,0″ fat,sel,ckd,brsd 0.055157 9.8
beef,rib,back ribs,bone-in,ln,0″ fat,sel,raw 0.05515 11.2
beef,plate steak,bnless,outside skirt,ln,0″ fat,sel,ckd,grld 0.055148 9.4
beef,ribeye cap steak,bnless,ln,0″ fat,sel,ckd,grilled 0.055142 8.9
egg,white,raw,frz,past 0.054839 4.9
beef,rib eye steak,bnless,lip off,ln,0″ fat,sel,ckd,grilled 0.054798 6.5
cheese,cream,fat free 0.054685 6.7
milk,red fat,fluid,2% milkfat,w/ nonfat milk sol,wo/ vit a 0.054684 14.2
yogurt,pln,skim milk,13 grams prot per 8 oz 0.054625 9.8
quail,breast,meat only,raw 0.054582 5.4
squab,(pigeon),meat only,raw 0.054571 8.1
quail,meat only,raw 0.05455 6.2
squab,(pigeon),lt meat wo/skn,raw 0.05455 6.2
egg,whl,ckd,hard-boiled 0.054531 12.3
yogurt,pln,lofat,12 grams prot per 8 oz 0.054476 12
pheasant,raw,meat&skn 0.054097 8
cheese,gruyere 0.054076 13.9
egg,whl,raw,frz,past 0.053616 12.8
gefiltefish,comm,swt recipe 0.053583 9.3
chicken,heart,all classes,ckd,simmrd 0.053578 7
chicken,heart,all classes,raw 0.053569 9.8
egg,whl,ckd,fried 0.05349 14.4
egg,whl,ckd,poached 0.053477 11.4
egg,whole,cooked,omelet 0.053453 14.6
pork,frsh,var meats&by-products,kidneys,ckd,brsd 0.053425 5.9
egg,whl,raw,frsh 0.053424 11.4
pork,frsh,var meats&by-products,kidneys,raw 0.053402 6.1
haddock,cooked,dry heat 0.053377 4.5
haddock,raw 0.05337 4.5
egg,whl,ckd,scrmbld 0.053253 14.9
cheese,cottage,lowfat,2% milkfat 0.05317 7.3
cheese,cottage,crmd,lrg or sml curd 0.053147 8.8
goose,liver,raw 0.053146 8.1
cheese,cottage,nonfat,uncrmd,dry,lrg or sml curd 0.053095 7
duck,domesticated,liver,raw 0.053095 7.3
cheese,romano 0.052987 12.2
cheese,parmesan,hard 0.052979 11
chicken,broilers or fryers,meat only,raw 0.052828 5.6
chicken,roasting,lt meat,meat only,ckd,rstd 0.05282 5.6
chicken,roasting,meat only,ckd,rstd 0.052819 6.7
chicken,broilers or fryers,leg,meat only,ckd,stwd 0.052818 7
chicken,broilers or fryers,meat only,rstd 0.052817 6.6
chicken,roasting,dk meat,meat only,ckd,rstd 0.052817 7.7
usda cmdty,chick,cnd,meat only,w/ h2o 0.052816 5.9