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