Top 100 sources of valine

Top 100 sources of valine

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 valine sources can be found thru my database.

Top 100 plant sources of valine

food name valine calories
mushrooms,portabella,grilled 0.125 8.8
peas,edible-podded,frz,ckd,bld,drnd,wo/salt 0.097714 14.9
peas,edible-podded,frz,ckd,bld,drnd,w/salt 0.097714 14.3
peas,edible-podded,bld,drnd,wo/ salt 0.097554 12.8
peas,edible-podded,ckd,bld,drnd,w/salt 0.097554 12.2
mushrooms,enoki,raw 0.086466 13.9
mushrooms,white,ckd,bld,drnd,w/ salt 0.075115 12.9
mushrooms,white,ckd,bld,drnd,wo/ salt 0.075115 12.9
mushrooms,white,raw 0.075081 7.1
mushrooms,cnd,drnd sol 0.074866 13.4
mushrooms,white,stir-fried 0.070112 7.3
seaweed,laver,raw 0.069191 6
seaweed,wakame,raw 0.068977 14.9
turnip grns,frz,ckd,bld,drnd,wo/salt 0.06806 8.7
turnip grns,frz,ckd,bld,drnd,w/salt 0.06806 8.7
turnip grns,frz,unprep 0.068016 8.9
mushrooms,white,microwaved 0.067775 9
turnip grns,cnd,sol&liquids 0.067647 10.3
cauliflower,raw 0.065104 13
drumstick leaves,raw 0.065 6.8
drumstick leaves,ckd,bld,drnd,w/ salt 0.064896 11.4
drumstick leaves,ckd,bld,drnd,wo/ salt 0.064896 11.4
turnip grns&turnips,frz,ckd,bld,drnd,w/salt 0.064548 11.4
turnip grns&turnips,frz,ckd,bld,drnd,wo/salt 0.064548 11.7
safflower sd meal,part defatted 0.063391 9.6
mori-nu,tofu,silken,soft 0.061458 11.5
seaweed,spirulina,raw 0.061149 4.4
chard,swiss,raw 0.061111 10.6
seaweed,spirulina,dried 0.06111 5
chard,swiss,ckd,bld,drnd,wo/salt 0.060638 10.6
chard,swiss,ckd,bld,drnd,w/salt 0.060638 10.6
lima bns,lrg,mature seeds,ckd,bld,w/salt 0.060128 14.7
lima bns,lrg,mature seeds,ckd,bld,wo/salt 0.060128 14.7
watercress,raw 0.059565 4.8
mushrooms,oyster,raw 0.059517 10
broccoli,ckd,bld,drnd,w/salt 0.057983 14.7
broccoli,ckd,bld,drnd,wo/salt 0.057983 14.7
parsley,frsh 0.057912 12.1
sunflower sd flr,part defatted 0.05774 6.8
turnip grns&turnips,frz,unprep 0.057724 8.5
pumpkin leaves,ckd,bld,drnd,w/ salt 0.057721 7.7
pumpkin leaves,ckd,bld,drnd,wo/salt 0.057721 7.7
beans,kidney,all types,mature seeds,ckd,bld,wo/salt 0.05767 14.6
beans,kidney,red,mature seeds,cnd,drnd sol,rinsed in tap h2o 0.057635 14.9
pumpkin leaves,raw 0.05746 6
natto 0.057449 12
veggie burgers or soyburgers unprep 0.056688 11.3
spinach,ckd,bld,drnd,w/salt 0.056566 7.7
spinach,ckd,bld,drnd,wo/ salt 0.056566 7.7
spinach,cnd,reg pk,sol&liquids 0.056398 9
spinach,cnd,no salt,sol&liquids 0.056398 9
spinach,raw 0.056294 8
spinach,cnd,reg pk,drnd sol 0.056228 8.2
mungo bns,mature seeds,raw 0.056168 13.5
papad 0.056103 14.5
mungo bns,mature seeds,ckd,bld,wo/salt 0.056101 13.9
mungo bns,mature seeds,ckd,bld,w/salt 0.056101 13.9
soybeans,mature seeds,sprouted,ckd,stir-fried,w/salt 0.056031 9.5
amaranth leaves,ckd,bld,drnd,w/salt 0.055924 10
amaranth leaves,ckd,bld,drnd,wo/salt 0.055924 10
sesame flr,part defatted 0.055853 9.5
sesame flour,low-fat 0.055844 6.6
mori-nu,tofu,silken,firm 0.055797 9
oat bran,raw 0.055723 14.2
amaranth leaves,raw 0.055691 9.3
soybeans,mature seeds,raw 0.055604 12.2
tofu,firm,prep w/ca sulfate&magnesium chloride (nigari) 0.055556 8.5
sausage,meatless 0.055532 13.9
meat extender 0.055497 8.2
kale,frz,ckd,bld,drnd,wo/salt 0.05493 10.6
kale,frz,ckd,bld,drnd,w/salt 0.05493 10.6
kale,scotch,ckd,bld,drnd,wo/salt 0.054737 14.7
kale,scotch,ckd,bld,drnd,w/salt 0.054737 14.7
kale,ckd,bld,drnd,w/salt 0.054737 14.7
kale,ckd,bld,drnd,wo/salt 0.054737 14.7
kale,frozen,unprepared 0.054511 10.5
mori-nu,tofu,silken,ex firm 0.053919 7.4
lambsquarters,raw 0.05381 10.2
lambsquarters,ckd,bld,drnd,wo/salt 0.05375 10
lambs quarters,ckd,bld,drnd,w/salt 0.05375 10
jute,potherb,raw 0.053333 7.3
jute,potherb,ckd,bld,drnd,wo/salt 0.053261 10.1
jute,potherb,ckd,bld,drnd,w/salt 0.053261 10.1
soy prot conc,produced by acid wash 0.052709 5.7
soy prot conc,produced by alcohol extraction 0.052709 5.7
beans,black,mature seeds,ckd,bld,wo/salt 0.05237 14.9
beans,black,mature seeds,ckd,bld,w/salt 0.05237 14.9
beans,kidney,red,mature seeds,ckd,bld,w/salt 0.052364 14.6
beans,kidney,all types,mature seeds,ckd,bld,w/salt 0.052364 14.6
beans,kidney,red,mature seeds,ckd,bld,wo/salt 0.052364 14.6
beans,kidney,california red,mature seeds,ckd,bld,wo/salt 0.052355 13.6
beans,kidney,california red,mature seeds,ckd,bld,w/salt 0.052355 13.6
beans,cranberry (roman),mature seeds,ckd,bld,wo/salt 0.052355 14.6
beans,cranberry (roman),mature seeds,ckd,bld,w/salt 0.052355 14.6
beans,cranberry (roman),mature seeds,cnd 0.052347 15
beans,great northern,mature seeds,ckd,bld,w/salt 0.052341 14.2
beans,great northern,mature seeds,ckd,bld,wo/salt 0.052341 14.2
beans,kidney,red,mature seeds,raw 0.05233 15
beans,cranberry (roman),mature seeds,raw 0.052323 14.5
beans,kidney,california red,mature seeds,raw 0.052318 13.5

Top 100 animal sources of valine

food name valine calories
yogurt,pln,skim milk,13 grams prot per 8 oz 0.082723 9.8
yogurt,pln,lofat,12 grams prot per 8 oz 0.082667 12
cheese,swiss 0.079428 14.1
egg sub,liq or frz,fat free 0.0792 4.8
cheese,parmesan,shredded 0.075357 11
cheese,gruyere 0.075243 13.9
cheese,parmesan,dry grated,red fat 0.0749 13.3
egg,white,dried,flakes,stabilized,glucose red 0.074883 4.6
egg,white,dried,pdr,stabilized,glucose red 0.074879 4.6
egg,white,raw,fresh 0.07422 4.8
cheese,edam 0.072429 14.3
cheese,gouda 0.072414 14.3
egg,quail,whole,fresh,raw 0.072031 12.1
egg,turkey,whl,frsh,raw 0.072003 12.5
egg,whl,dried,stabilized,glucose red 0.071995 12.8
cheese,port de salut 0.071783 14.8
cheese,tilsit 0.071774 13.9
egg,white,raw,frz,past 0.071613 4.9
egg,duck,whole,fresh,raw 0.069087 14.4
egg,goose,whole,fresh,raw 0.06907 13.3
cheese,goat,hard type 0.068807 14.8
cheese,goat,soft type 0.06879 14.3
cheese,romano 0.068648 12.2
cheese,parmesan,hard 0.068643 11
egg,whl,ckd,poached 0.068345 11.4
egg,whl,ckd,fried 0.068332 14.4
egg,whl,raw,frsh 0.068312 11.4
egg,whole,cooked,omelet 0.068307 14.6
egg,white,dried,stabilized,glucose red 0.068096 4.3
cheese,cottage,w/veg 0.068073 8.7
egg,whl,ckd,scrmbld 0.067668 14.9
cheese,cottage,lowfat,2% milkfat 0.067287 7.3
cheese,cottage,crmd,lrg or sml curd 0.067266 8.8
cheese,cottage,nonfat,uncrmd,dry,lrg or sml curd 0.067215 7
milk,red fat,fluid,2% milkfat,w/ added nfms, vit a & vit d 0.066954 14.7
milk,lowfat,fluid,1% milkfat,w/ add nonfat milk sol,vit a/ d 0.066954 12.4
milk,nonfat,fluid,w/ added nonfat milk sol,vit a & vit d 0.066947 10.4
milk,buttermilk,dried 0.066939 11.3
milk,dry,nonfat,ca red 0.06693 10
milk,dry,nonfat,reg,wo/ added vit a & vitamin d 0.066925 10
milk,dry,nonfat,reg,w/ added vit a & vitamin d 0.066925 10
milk,dry,nonfat,inst,w/ added vit a & vitamin d 0.066923 10.2
milk,dry,nonfat,inst,wo/ added vit a & vitamin d 0.066923 10.2
milk,lowfat,fluid,1% milkfat,prot fort,w/ added vit a & d 0.066921 12.2
milk,nonfat,fluid,prot fort,w/ add vit a & d (fat free/skim) 0.066919 10.4
milk,cnd,evap,nonfat,w/ added vit a & vitamin d 0.066887 10.3
milk,red fat,fluid,2% milkfat,prot fort,w/ added vit a & d 0.066835 14.2
cheese,caraway 0.066799 14.9
cheese,cream,fat free 0.066603 6.7
cheese,provolone,red fat 0.066397 11.1
egg,whl,raw,frz,past 0.066168 12.8
cheese,parmesan,grated 0.065627 11.2
milk,nonfat,fluid,w/ added vit a & vit d (fat free or skim) 0.065579 10.1
milk,nonfat,fluid,wo/ added vit a & vit d (fat free or skim) 0.065579 10.1
milk,bttrmlk,fluid,cultured,lowfat 0.065559 12.1
milk,bttrmlk,fluid,cultured,red fat 0.065366 13.7
lamb,var meats&by-products,spleen,raw 0.065291 5.9
milk,lowfat,fluid,1% milkfat,w/ added vit a & vitamin d 0.065282 12.5
milk,fluid,1% fat,wo/ added vit a & vit d 0.065282 12.5
lamb,var meats&by-products,spleen,ckd,brsd 0.065268 5.9
cheese,provolone 0.064113 13.7
egg,white,dried 0.063674 4.7
veal,var meats&by-products,liver,raw 0.063623 7
goose,liver,raw 0.063042 8.1
duck,domesticated,liver,raw 0.06302 7.3
cheese,mozzarella,whl milk,lo moist 0.062546 14.7
cheese,mozzarella,part skim milk 0.062531 10.5
egg,whole,dried 0.062229 12.5
cheese,cottage,lowfat,1% milkfat 0.061905 5.8
beef,var meats&by-products,liver,raw 0.061886 6.6
pork,frsh,var meats&by-products,liver,ckd,brsd 0.06176 6.3
pork,frsh,var meats&by-products,liver,raw 0.061758 6.3
cheese,cottage,crmd,w/fruit 0.061459 9.1
cheese,ricotta,part skim milk 0.061457 12.1
cheese,lofat,cheddar or colby 0.061437 7.1
egg,whl,raw,frz,salted,past 0.061349 12.6
egg,whl,ckd,hard-boiled 0.06097 12.3
beef, var meats&by-products, liver, ckd, pan-fried 0.060558 6.6
beef,var meats & by-products,liver,ckd,brsd 0.060557 6.6
milk,red fat,fluid,2% milkfat,w/ nonfat milk sol,wo/ vit a 0.060506 14.2
gefiltefish,comm,swt recipe 0.060419 9.3
beef,var meats&by-products,spleen,raw 0.060164 5.7
beef,var meats&by-products,spleen,ckd,brsd 0.060159 5.8
cheese fd,past process,swiss 0.0599 14.7
cheese,past process,swiss 0.059887 13.5
haddock,raw 0.059681 4.5
haddock,cooked,dry heat 0.05968 4.5
cheese,mozzarella,whl milk 0.05963 13.5
cheese,mozzarella,part skim milk,lo moist 0.05963 11.6
pork,frsh,var meats&by-products,lungs,ckd,brsd 0.059518 6
pork,frsh,var meats&by-products,lungs,raw 0.059517 6
chicken,liver,all classes,raw 0.058983 7
veal,var meats&by-products,liver,ckd,brsd 0.058726 6.8
veal,var meats&by-products,liver,ckd,pan-fried 0.058714 7.1
lamb,var meats&by-products,kidneys,ckd,brsd 0.058647 5.8
lamb,var meats&by-products,kidneys,raw 0.05864 6.2
roe,mxd sp,ckd,dry heat 0.05856 7.1
roe,mixed species,raw 0.058557 6.4
beef,loin,top sirloin cap steak,bnless,ln,1/8″ fat,sel,raw 0.058209 6
beef,plate steak,bnless,outside skirt,ln,0″ fat,sel,raw 0.058203 10.3