Isoleucine Foods high in isoleucine and how much you need · Amino acids

Isoleucine is an essential amino acid that is important for muscle metabolism and tissue repair.

Women, a day: 1.2 g
Men, a day: 1.5 g
Per kg of body weight: about 20 mg
Give 20%+ of a day per serving: 442 foods · 46 plant

Scaled to body weight (WHO/FAO amino acid requirements). For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, soy mince; pea, green, split, mature seeds and soy protein concentrate, 58% protein have the most isoleucine per serving. Among animal foods, the most are in pheasant, breast, meat only; perch and cheese, 28% fat.

Plant sources

Also high in it

Are you getting enough isoleucine?

Knowing where isoleucine comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

Think you know basic nutrition? Take the quiz

Foods highest in isoleucine

Ranked from 916 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Pheasant, breast, meat only, raw 1.5 g

serving (110 g) · Chicken and other birds 113% of daily
2

Chicken breast, fried 1.5 g

serving (85 g) · Chicken and other birds 113% of daily
3

Lamb, spleen, cooked, braised 1.4 g

serving (85 g) · Offal dishes 107% of daily
4

Beef sirloin 1.4 g

serving (110 g) · Steaks and chops 107% of daily
5

Chicken, grilled 1.4 g

serving (85 g) · Chicken and other birds 105% of daily
6

Beef tenderloin 1.3 g

serving (110 g) · Steaks and chops 101% of daily
7

Pork fillet, boneless tenderloin, fat 4.5 % 1.3 g

serving (110 g) · Steaks and chops 100% of daily
8

Perch 1.3 g

serving (110 g) · Fish 98% of daily
9

Pork, pancreas, cooked, braised 1.3 g

serving (85 g) · Offal dishes 96% of daily
10

Zander, pike-perch 1.2 g

serving (110 g) · Fish 92% of daily
11

Lutefish 1.2 g

serving (85 g) · Fish 90% of daily
12

Veal, heart, cooked, braised 1.2 g

serving (85 g) · Offal dishes 89% of daily
13

Mollusks, clam, mixed species, canned, drained solids 0.97 g

serving (85 g) · Crustaceans and molluscs 73% of daily
14

Soy mince 0.93 g

serving (35 g) · Pulse products 70% of daily
15

Pea, green, split, mature seeds 0.88 g

serving (90 g) · Pulses 67% of daily
16

Soy protein concentrate, 58% protein 0.88 g

serving (30 g) · Miscellaneous ingredients 66% of daily
17

Bean, yellow, mature 0.87 g

serving (90 g) · Pulses 66% of daily
18

Herring, salted 0.85 g

serving (85 g) · Fish products 64% of daily
19

Salami, light, 15% fat 0.83 g

serving (55 g) · Cold cuts, sausages 62% of daily
20

Cheese, 28% fat 0.83 g

serving (55 g) · Cheese, ripened cheese 62% of daily
21

Redfish, rosefish, frozen 0.8 g

serving (110 g) · Fish products 60% of daily
22

Lobster 0.8 g

serving (110 g) · Crustaceans and molluscs 60% of daily
23

Crayfish 0.79 g

serving (110 g) · Crustaceans and molluscs 59% of daily
24

Tempeh 0.75 g

serving (85 g) · Miscellaneous ingredients 56% of daily
25

Salmon in oil, canned 0.74 g

serving (85 g) · Fish products 56% of daily
26

Soy bean, boiled 0.72 g

serving (90 g) · Pulses 54% of daily
27

Tofu, firm (with calcium sulfate) 0.72 g

serving (85 g) · Pulse products 54% of daily
28

Macaroni, boiled 0.71 g

serving (140 g) · Pasta 53% of daily
29

Spaghetti, boiled 0.71 g

serving (140 g) · Pasta 53% of daily
30

Skim Milk powder, lactose-free 0.7 g

serving (30 g) · Miscellaneous ingredients 53% of daily
31

Chicken nuggets, deep-fried, lactose-free 0.67 g

serving (85 g) · Poultry dishes 51% of daily
32

Cottage cheese, 2-5% fat 0.61 g

serving (110 g) · Cheese, unripened, fresh cheese 46% of daily
33

Turkey cold cuts 0.61 g

serving (55 g) · Cold cuts, meat 45% of daily
34

Yoghurt, plain, ab, 0.2% fat, probiotics 0.56 g

container (170 g) · Yoghurt 42% of daily
35

Milk, raw milk, 4.4 % fat, without added vitamin d 0.53 g

serving (240 g) · Milks >2% fat 40% of daily
36

Tofu (without calcium sulfate) 0.52 g

block (85 g) · Pulse products 39% of daily
37

Sour milk, acidophilus bifidus, 2% fat, probiotics 0.51 g

serving (240 g) · Soured milks 38% of daily
38

Pork and beef, canned 0.49 g

serving (85 g) · Meat products 36% of daily
39

Rice, wholegrain, boiled 0.43 g

serving (140 g) · Rice 32% of daily
40

Egg, organic, boiled 0.39 g

large (50 g) · Egg 29% of daily
41

Hemp seed, whole 0.39 g

serving (30 g) · Nuts, seeds and dried fruits 29% of daily
42

Pumpkin seed 0.38 g

serving (30 g) · Nuts, seeds and dried fruits 29% of daily
43

Cottonseed kernel, roasted (glandless) 0.35 g

serving (30 g) · Nuts, seeds and dried fruits 26% of daily
44

Egg white, fried 0.33 g

large (46 g) · Egg 25% of daily
45

Egg white powder 0.32 g

tbsp (7 g) · Egg 24% of daily
46

Frankfurter, fried without fat 0.31 g

serving (55 g) · Sausages 24% of daily
47

Pasta, wheat germ pasta 0.31 g

serving (55 g) · Pasta 23% of daily
48

Wheat whole, boiled 0.31 g

serving (140 g) · Rice 23% of daily
49

Oats, rolled, oat flakes 0.28 g

serving (40 g) · Flour 21% of daily
50

Seeds, cottonseed flour, low fat (glandless) 0.27 g

serving (15 g) · Flour 20% of daily

1

Soy mince 0.93 g

serving (35 g) · Pulse products 70% of daily
2

Pea, green, split, mature seeds 0.88 g

serving (90 g) · Pulses 67% of daily
3

Soy protein concentrate, 58% protein 0.88 g

serving (30 g) · Miscellaneous ingredients 66% of daily
4

Bean, yellow, mature 0.87 g

serving (90 g) · Pulses 66% of daily
5

Tempeh 0.75 g

serving (85 g) · Miscellaneous ingredients 56% of daily
6

Soy bean, boiled 0.72 g

serving (90 g) · Pulses 54% of daily
7

Tofu, firm (with calcium sulfate) 0.72 g

serving (85 g) · Pulse products 54% of daily
8

Macaroni, boiled 0.71 g

serving (140 g) · Pasta 53% of daily
9

Spaghetti, boiled 0.71 g

serving (140 g) · Pasta 53% of daily
10

Tofu (without calcium sulfate) 0.52 g

block (85 g) · Pulse products 39% of daily
11

Rice, wholegrain, boiled 0.43 g

serving (140 g) · Rice 32% of daily
12

Hemp seed, whole 0.39 g

serving (30 g) · Nuts, seeds and dried fruits 29% of daily
13

Pumpkin seed 0.38 g

serving (30 g) · Nuts, seeds and dried fruits 29% of daily
14

Cottonseed kernel, roasted (glandless) 0.35 g

serving (30 g) · Nuts, seeds and dried fruits 26% of daily
15

Pasta, wheat germ pasta 0.31 g

serving (55 g) · Pasta 23% of daily
16

Wheat whole, boiled 0.31 g

serving (140 g) · Rice 23% of daily
17

Oats, rolled, oat flakes 0.28 g

serving (40 g) · Flour 21% of daily
18

Seeds, cottonseed flour, low fat (glandless) 0.27 g

serving (15 g) · Flour 20% of daily
19

Peanut butter 0.26 g

serving (32 g) · Condiments 19% of daily
20

Almond butter 0.24 g

serving (32 g) · Condiments 18% of daily
21

Amaranth flakes 0.23 g

serving (40 g) · Flour 18% of daily
22

Amaranth grain, cooked 0.23 g

serving (140 g) · Rice 17% of daily
23

Rice cooking cream 0.22 g

serving (240 g) · Cream 17% of daily
24

Taro leaves 0.22 g

serving (85 g) · Vegetables 17% of daily
25

Tahini, sesami seed butter 0.22 g

serving (30 g) · Condiments 16% of daily
26

Coconut milk 0.19 g

serving (240 g) · Vegetable juices 14% of daily
27

Kale, fried 0.15 g

serving (85 g) · Cooked vegetables 11% of daily
28

Guava 0.13 g

serving (140 g) · Fruits 10% of daily
29

Swiss chard 0.12 g

serving (85 g) · Vegetables 9% of daily
30

Spinach 0.12 g

serving (85 g) · Vegetables 9% of daily
31

Seaweed, wakame, dried 0.12 g

serving (30 g) · Canned vegetables 9% of daily
32

Sweet corn, boiled 0.11 g

serving (85 g) · Cooked vegetables 9% of daily
33

Spinach boiled 0.11 g

serving (85 g) · Cooked vegetables 8% of daily
34

Barley malt for beer 0.11 g

serving (30 g) · Miscellaneous ingredients 8% of daily
35

Popcorn, cooking oil 0.1 g

serving (30 g) · Savoury snacks 7% of daily
36

Jackfruit 0.1 g

serving (140 g) · Fruits 7% of daily
37

Oyster mushroom 0.1 g

serving (85 g) · Mushroom 7% of daily
38

Shiitake mushroom, raw 0.09 g

serving (85 g) · Mushroom 7% of daily
39

Breadfruit 0.09 g

serving (140 g) · Fruits 7% of daily
40

Asparagus, canned 0.09 g

serving (130 g) · Canned vegetables 6% of daily
41

Mamey sapote 0.09 g

serving (140 g) · Berries 6% of daily
42

Mushroom, crimini 0.08 g

serving (85 g) · Mushroom 6% of daily
43

French fries, oven-baked 0.08 g

serving (70 g) · Fried potatoes, French fries 6% of daily
44

Potato, peeled 0.08 g

serving (110 g) · Cooked potatoes 6% of daily
45

Bamboo shoots, canned 0.08 g

serving (130 g) · Canned vegetables 6% of daily
46

Coconut water, unsweetened 0.07 g

cup (240 g) · Vegetable juices 5% of daily
47

Barley malt syrup 0.06 g

serving (30 g) · Sugar and syrups 5% of daily
48

Plantains, yellow, baked 0.06 g

serving (140 g) · Fruit and berry dishes other than pies 4% of daily
49

Lingonberry 0.05 g

serving (140 g) · Berries 3% of daily
50

Elderberry 0.04 g

serving (140 g) · Berries 3% of daily

Learn about isoleucine

What does isoleucine do for the body?

Isoleucine is an essential amino acid that plays a crucial role in muscle metabolism, energy production, and immune system function.

How much isoleucine do I need?

For adults, the recommended dietary allowance (RDA) for isoleucine is approximately 19 mg per kilogram of body weight per day.

What if your isoleucine intake is low?

To increase isoleucine intake, consider incorporating foods such as meat, fish, eggs, dairy products, and soybeans into your diet.

How do vegans get their isoleucine intake?

Vegans can get their isoleucine intake from plant-based sources such as beans, lentils, quinoa, pumpkin seeds, soy products, and whole grains like brown rice and oats. Including a variety of these foods in their diet can help vegans meet their isoleucine needs.

How much isoleucine do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily isoleucine

1.2 g

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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