Top 100 sources of leucine

Top 100 sources of leucine

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 leucine sources can be found thru my database.

Top 100 plant sources of leucine

food name leucine calories
pumpkin leaves,raw 0.100952 6
pumpkin leaves,ckd,bld,drnd,wo/salt 0.100735 7.7
pumpkin leaves,ckd,bld,drnd,w/ salt 0.100735 7.7
turnip grns,frz,ckd,bld,drnd,wo/salt 0.091642 8.7
turnip grns,frz,ckd,bld,drnd,w/salt 0.091642 8.7
turnip grns,frz,unprep 0.091498 8.9
turnip grns,cnd,sol&liquids 0.091176 10.3
soybeans,mature seeds,raw 0.090682 12.2
veggie burgers or soyburgers unprep 0.089108 11.3
tofu,firm,prep w/ca sulfate&magnesium chloride (nigari) 0.088889 8.5
mori-nu,tofu,silken,ex firm 0.086351 7.4
lima bns,lrg,mature seeds,ckd,bld,w/salt 0.086282 14.7
lima bns,lrg,mature seeds,ckd,bld,wo/salt 0.086282 14.7
seaweed,laver,raw 0.086231 6
seaweed,spirulina,dried 0.08608 5
seaweed,spirulina,raw 0.08598 4.4
turnip grns&turnips,frz,ckd,bld,drnd,w/salt 0.085953 11.4
turnip grns&turnips,frz,ckd,bld,drnd,wo/salt 0.085953 11.7
sausage,meatless 0.085645 13.9
meat extender 0.085621 8.2
natto 0.085158 12
mori-nu,tofu,silken,firm 0.084928 9
beans,kidney,all types,mature seeds,ckd,bld,wo/salt 0.08489 14.6
hyacinth bns,mature seeds,ckd,bld,w/salt 0.084889 14.4
hyacinth bns,mature seeds,ckd,bld,wo/salt 0.084889 14.4
beans,kidney,red,mature seeds,cnd,drnd sol,rinsed in tap h2o 0.084852 14.9
seaweed,wakame,raw 0.084818 14.9
hyacinth bns,mature seeds,raw 0.08477 14.4
soy prot conc,produced by acid wash 0.084586 5.7
soy prot conc,produced by alcohol extraction 0.084586 5.7
winged bns,mature seeds,raw 0.084216 13.8
drumstick leaves,raw 0.084149 6.8
soy prot isolate,k type 0.084062 4
soy protein isolate 0.084062 4.2
drumstick leaves,ckd,bld,drnd,wo/ salt 0.084061 11.4
drumstick leaves,ckd,bld,drnd,w/ salt 0.084061 11.4
soybeans,mature seeds,sprouted,ckd,stir-fried,w/salt 0.083969 9.5
jute,potherb,raw 0.083441 7.3
lambs quarters,ckd,bld,drnd,w/salt 0.083437 10
lambsquarters,ckd,bld,drnd,wo/salt 0.083437 10
lambsquarters,raw 0.083333 10.2
jute,potherb,ckd,bld,drnd,w/salt 0.083152 10.1
jute,potherb,ckd,bld,drnd,wo/salt 0.083152 10.1
mungo bns,mature seeds,ckd,bld,wo/salt 0.082891 13.9
mungo bns,mature seeds,ckd,bld,w/salt 0.082891 13.9
mungo bns,mature seeds,raw 0.082864 13.5
papad 0.082746 14.5
soy prot isolate,prot technologies international,proplus 0.082558 4.4
soy prot isolate,prot technologies international,supro 0.082051 4.4
peas,edible-podded,frz,ckd,bld,drnd,w/salt 0.081714 14.3
peas,edible-podded,frz,ckd,bld,drnd,wo/salt 0.081714 14.9
peas,edible-podded,bld,drnd,wo/ salt 0.081651 12.8
peas,edible-podded,ckd,bld,drnd,w/salt 0.081651 12.2
soy flr,full-fat,rstd 0.081437 12.7
soybeans,mature seeds,rstd,salted 0.081431 13.4
soybeans,mature seeds,rsted,no salt added 0.081431 13.4
soybeans,mature seeds,dry rstd 0.08143 11.4
soybeans,mature ckd,bld,wo/salt 0.08143 10.4
soybeans,mature seeds,ckd,bld,w/salt 0.08143 10.4
soy flour,defatted 0.081429 7
soy meal,defatted,raw 0.081424 7.5
soy flour,full-fat,raw 0.081413 12.6
soy sau made from soy&wheat (shoyu),lo na 0.080077 10.3
beans,cranberry (roman),mature seeds,cnd 0.079964 15
beans,kidney,all types,mature seeds,ckd,bld,w/salt 0.079931 14.6
beans,kidney,red,mature seeds,ckd,bld,w/salt 0.079931 14.6
beans,kidney,red,mature seeds,ckd,bld,wo/salt 0.079931 14.6
beans,black,mature seeds,ckd,bld,w/salt 0.07991 14.9
beans,black,mature seeds,ckd,bld,wo/salt 0.07991 14.9
beans,cranberry (roman),mature seeds,ckd,bld,w/salt 0.079872 14.6
beans,cranberry (roman),mature seeds,ckd,bld,wo/salt 0.079872 14.6
beans,kidney,california red,mature seeds,raw 0.079852 13.5
beans,kidney,red,mature seeds,raw 0.079849 15
beans,kidney,california red,mature seeds,ckd,bld,w/salt 0.079847 13.6
beans,kidney,california red,mature seeds,ckd,bld,wo/salt 0.079847 13.6
beans,white,mature seeds,raw 0.079837 14.3
beans,great northern,mature seeds,ckd,bld,wo/salt 0.079832 14.2
beans,great northern,mature seeds,ckd,bld,w/salt 0.079832 14.2
beans,kidney,royal red,mature seeds,raw 0.079826 13
beans,kidney,all types,mature seeds,raw 0.079813 14.1
beans,cranberry (roman),mature seeds,raw 0.079809 14.5
beans,kidney,royal red,mature seeds,ckd,bld,wo/salt 0.079768 13
beans,kidney,royal red,mature seeds,ckd,bld w/salt 0.079768 13
beans,white,mature seeds,ckd,bld,wo/salt 0.079753 14.3
beans,white,mature seeds,ckd,bld,w/ salt 0.079753 14.3
mori-nu,tofu,silken,lite firm 0.079524 5.9
oat bran,raw 0.079422 14.2
amaranth leaves,raw 0.079268 9.3
amaranth leaves,ckd,bld,drnd,wo/salt 0.079147 10
amaranth leaves,ckd,bld,drnd,w/salt 0.079147 10
taro leaves,raw 0.078715 8.4
taro leaves,ckd,stmd,wo/salt 0.078676 8.8
taro,leaves,ckd,stmd,w/salt 0.078676 8.8
endive,raw 0.0784 13.6
spinach,raw 0.077972 8
spinach,cnd,reg pk,drnd sol 0.077936 8.2
spinach,ckd,bld,drnd,w/salt 0.077778 7.7
spinach,ckd,bld,drnd,wo/ salt 0.077778 7.7
spinach,cnd,reg pk,sol&liquids 0.077725 9
spinach,cnd,no salt,sol&liquids 0.077725 9

Top 100 animal sources of leucine

food name leucine calories
cheese,parmesan,dry grated,red fat 0.14915 13.3
cheese,cottage,w/veg 0.112844 8.7
cheese,cream,fat free 0.110707 6.7
cheese,swiss 0.109877 14.1
cheese,ricotta,part skim milk 0.108428 12.1
cheese,parmesan,shredded 0.105996 11
cheese,tilsit 0.104383 13.9
cheese,port de salut 0.104373 14.8
cheese,gruyere 0.104059 13.9
beef,rib eye steak,bnless,lip off,ln,0″ fat,sel,raw 0.10285 6.3
beef,loin,top sirloin cap steak,bnless,ln,1/8″ fat,sel,raw 0.102845 6
beef,top loin petite rst,bnless,ln,1/8″ fat,sel,ckd,rstd 0.102844 6.3
cheese,edam 0.102841 14.3
beef,rib,back ribs,bone-in,ln,0″ fat,sel,raw 0.102841 11.2
beef,plate steak,bnless,inside skirt,ln,0″ fat,sel,ckd,grild 0.102839 7.3
beef,loin,top sirloin petite rst,bnls,ln,0″ fat,sel,ckd,rstd 0.102828 5.6
beef,loin,top sirloin filet,bnless,ln,0″ fat,sel,ckd,grilled 0.102827 5.4
cheese,cottage,lowfat,1% milkfat 0.102825 5.8
beef,rib eye steak,bone-in,lip-on,ln,1/8″ fat,sel,ckd,grild 0.102825 7.5
beef,plate steak,bnless,inside skirt,ln,0″ fat,sel,raw 0.102823 7.1
beef,plate steak,bnless,outside skirt,ln,0″ fat,sel,raw 0.102821 10.3
beef,loin,top sirloin cap stek,bnls,ln,1/8″ fat,sel,ckd,grld 0.102821 6
beef,rib eye rst,bnless,lip-on,ln,1/8″ fat,sel,ckd,rstd 0.10282 7
beef,loin,top sirlon petite rst/filet,bnls,ln,0″ fat,sel,raw 0.10282 5.3
beef,ribeye petite rst,bnless,ln,0″ fat,sel,ckd,rstd 0.10282 5.8
beef,rib eye steak/roast,bone-in,lip-on,ln,1/8″ fat,sel,raw 0.102818 7.2
beef,top loin filet,bnless,ln,1/8″ fat,sel,ckd,grilled 0.102814 6.2
beef,rib eye rst,bone-in,lip-on,ln,1/8″ fat,sel,ckd,rstd 0.102812 8.1
beef,top loin petite roast/filet,bnless,ln,1/8″ fat,sel,raw 0.102811 5.9
beef,ribeye cap steak,bnless,ln,0″ fat,sel,ckd,grilled 0.102809 8.9
cheese,gouda 0.102807 14.3
beef,rib,back ribs,bone-in,ln,0″ fat,sel,ckd,brsd 0.102801 9.8
beef,rib eye steak,bnless,lip-on,ln,1/8″ fat,sel,ckd,grilled 0.102795 6.6
beef,rib eye steak/roast,bnless,lip-on,ln,1/8″ fat,sel,raw 0.102794 6.6
beef,ribeye cap steak,bnless,ln,0″ fat,sel,raw 0.102793 8.4
beef,plate steak,bnless,outside skirt,ln,0″ fat,sel,ckd,grld 0.102792 9.4
beef,rib eye steak,bnless,lip off,ln,0″ fat,sel,ckd,grilled 0.10209 6.5
cheese,cottage,crmd,w/fruit 0.102058 9.1
yogurt,pln,lofat,12 grams prot per 8 oz 0.100762 12
yogurt,pln,skim milk,13 grams prot per 8 oz 0.100698 9.8
cheese,cottage,lowfat,2% milkfat 0.100423 7.3
cheese,cottage,crmd,lrg or sml curd 0.10036 8.8
cheese,cottage,nonfat,uncrmd,dry,lrg or sml curd 0.10029 7
beef,ribeye petite roast/filet,bnless,ln,0″ fat,sel,raw 0.098253 5.5
milk,nonfat,fluid,w/ added nonfat milk sol,vit a & vit d 0.098039 10.4
milk,cnd,evap,nonfat,w/ added vit a & vitamin d 0.098013 10.3
milk,red fat,fluid,2% milkfat,w/ added nfms, vit a & vit d 0.097989 14.7
milk,lowfat,fluid,1% milkfat,w/ add nonfat milk sol,vit a/ d 0.097989 12.4
milk,nonfat,fluid,prot fort,w/ add vit a & d (fat free/skim) 0.09798 10.4
milk,red fat,fluid,2% milkfat,prot fort,w/ added vit a & d 0.097975 14.2
milk,dry,nonfat,ca red 0.097972 10
milk,lowfat,fluid,1% milkfat,prot fort,w/ added vit a & d 0.097964 12.2
milk,buttermilk,dried 0.097959 11.3
milk,dry,nonfat,reg,wo/ added vit a & vitamin d 0.097954 10
milk,dry,nonfat,reg,w/ added vit a & vitamin d 0.097954 10
milk,dry,nonfat,inst,w/ added vit a & vitamin d 0.097949 10.2
milk,dry,nonfat,inst,wo/ added vit a & vitamin d 0.097949 10.2
cheese,mozzarella,whl milk,lo moist 0.0975 14.7
cheese,mozzarella,part skim milk 0.097486 10.5
egg sub,liq or frz,fat free 0.0972 4.8
beef,ribeye filet,bnless,ln,0″ fat,sel,ckd,grilled 0.09687 6.3
cheese,parmesan,grated 0.096672 11.2
cheese,romano 0.096572 12.2
cheese,parmesan,hard 0.096559 11
cheese,caraway 0.09579 14.9
veal,var meats&by-products,liver,raw 0.095585 7
milk,lowfat,fluid,1% milkfat,w/ added vit a & vitamin d 0.094659 12.5
milk,nonfat,fluid,w/ added vit a & vit d (fat free or skim) 0.094659 10.1
milk,nonfat,fluid,wo/ added vit a & vit d (fat free or skim) 0.094659 10.1
milk,fluid,1% fat,wo/ added vit a & vit d 0.094659 12.5
beef,rib eye steak,bnless,lip off,ln,0″ fat,all grds,raw 0.094645 7
milk,bttrmlk,fluid,cultured,red fat 0.094634 13.7
milk,bttrmlk,fluid,cultured,lowfat 0.094562 12.1
haddock,raw 0.094179 4.5
haddock,cooked,dry heat 0.094147 4.5
chicken,broilers or fryers,breast,meat only,ckd,rotisserie,o 0.094118 5.1
beef,top loin petite rst,bnlss,ln,1/8″ fat,all grds,ckd,rstd 0.09407 6.9
beef,top loin filet,bnless,ln,1/8″ fat,all grds,ckd,grilled 0.094068 6.6
beef,ribeye petite rst,bnless,ln,0″ fat,all grds,ckd,rstd 0.094067 6.3
beef,rib eye stk,bnles,lip-on,ln,1/8″ fat,all grds,ckd,grld 0.094065 7.4
beef,plate stk,bnle,insde skrt,ln,0″ fat,all grds,ckd,grld 0.094065 7.8
beef,rib eye stk/rst,bone-in,lip-on,ln,1/8″ fat,all grds,raw 0.094062 7.8
beef,loin,top sirloin cap stek,bnls,ln,1/8″ fat,all grds,raw 0.09406 6.3
beef,rib eye steak,bnless,lip off,ln,0″ fat,all grds,ckd,gri 0.094059 7.3
beef,loin,top sirlon ptit rst,bls,ln,0″ fat,al grds,ckd,rstd 0.094059 5.8
beef,ribeye filet,bnless,ln,0″ fat,all grds,ckd,grilled 0.094056 6.9
beef,loin,top sirln cap stk,bnls,ln,1/8″ fat,al grds,ckd,gld 0.094055 6.4
beef,loin,top srln petit rst/filt,bnls,ln,0″ fat,al grds,raw 0.094054 5.6
beef,rib eye stk,bne-in,lip-on,ln,1/8″ fat,all grds,ckd,grld 0.094051 8.1
beef,plate steak,bnless,inside skirt,ln,0″ fat,all grds,raw 0.094048 7.7
beef,loin,top sirloin filet,bnls,ln,0″ fat,all grds,ckd,grld 0.094048 5.6
beef,rib eye rst,bnless,lip-on,ln,1/8″ fat,all grds,ckd,rstd 0.094045 7.7
beef,rib eye stk/rst,bnless,lip-on,ln,1/8″ fat,all grds,raw 0.094043 7.1
beef,ribeye petite roast/filet,bnless,ln,0″ fat,all grds,raw 0.094042 5.9
beef,rib,back ribs,bone-in,ln,0″ fat,all grds,ckd,brsd 0.094041 10.5
beef,plate stk,bnles,otsde skirt,ln,0″ fat,all grds,ckd,grld 0.094039 10.2
beef,ribeye cap steak,bnless,ln,0″ fat,all grds,ckd,grilled 0.094039 10
beef,top loin petite rst/filet,bnls,ln,1/8″ fat,all grds,raw 0.094029 6.3
beef,rib eye rst,bne-in,lip-on,ln,1/8″ ft,all grds,ckd,rstd 0.094027 8.5
beef,plate steak,bnless,outside skirt,ln,0″ fat,all grds,raw 0.094023 11