Leucine Foods high in leucine and how much you need · Amino acids

Q: What is leucine's role in the body?

Leucine is an essential amino acid that plays a crucial role in protein synthesis and muscle repair.

Q: How much leucine do I need?

The recommended daily intake of leucine for adults is approximately around 42 mg per kilogram of body weight. However, individual needs may vary based on factors such as age, activity level, and overall health.

Q: What if your leucine intake is low?

If your leucine intake is low, it's important to include leucine-rich foods in your diet such as chicken, fish, tofu, nuts, and seeds.

Q: How do vegans get their leucine intake?

Vegans can get their leucine intake from plant-based sources such as tofu, tempeh, edamame, lentils, chickpeas, quinoa, pumpkin seeds, peanuts, and almonds. These foods contain substantial amounts of leucine and can help vegans meet their dietary needs.

Leucine is an essential amino acid that plays a key role in protein synthesis and muscle growth.

Women, a day: 2.7 g
Men, a day: 3.4 g
Per kg of body weight: about 40 mg
Give 20%+ of a day per serving: 418 foods · 34 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; bean, yellow, mature and soy protein concentrate, 58% protein have the most leucine per serving. Among animal foods, the most are in beef steak; tuna and cheese, hard cheese, goat cheese, 20-25% fat.

Plant sources

Also high in it

Are you getting enough leucine?

Knowing where leucine 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 leucine

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

1

Beef steak, fried 2.5 g

serving (85 g) · Steaks and chops 84% of daily
2

Beaver, cooked, roasted 2.3 g

serving (85 g) · Steaks and chops 79% of daily
3

Beef sirloin 2.3 g

serving (110 g) · Steaks and chops 79% of daily
4

Liver, boiled 2.3 g

serving (85 g) · Offal dishes 77% of daily
5

Pheasant, breast, meat only, raw 2.3 g

serving (110 g) · Chicken and other birds 77% of daily
6

Whey protein concentrate (75%) 2.2 g

scoop (28.7 g) · Miscellaneous ingredients 76% of daily
7

Chicken breast, fried 2.1 g

serving (85 g) · Chicken and other birds 73% of daily
8

Tuna 2.1 g

serving (110 g) · Fish 71% of daily
9

Turkey breast, fried 2.1 g

serving (85 g) · Chicken and other birds 71% of daily
10

Roasted liver 2.1 g

serving (85 g) · Offal dishes 70% of daily
11

Zander, pike-perch 2.1 g

serving (110 g) · Fish 70% of daily
12

Lamb, spleen, cooked, braised 2 g

serving (85 g) · Offal dishes 68% of daily
13

Perch 2 g

serving (110 g) · Fish 67% of daily
14

Mollusks, clam, mixed species, canned, drained solids 1.7 g

serving (85 g) · Crustaceans and molluscs 57% of daily
15

Soy mince 1.6 g

serving (35 g) · Pulse products 54% of daily
16

Bean, yellow, mature 1.6 g

serving (90 g) · Pulses 54% of daily
17

Pea, green, split, mature seeds 1.5 g

serving (90 g) · Pulses 51% of daily
18

Soy protein concentrate, 58% protein 1.5 g

serving (30 g) · Miscellaneous ingredients 50% of daily
19

Cheese, hard cheese, goat cheese, 20-25% fat 1.4 g

serving (55 g) · Cheese, ripened cheese 49% of daily
20

Redfish, rosefish, frozen 1.4 g

serving (110 g) · Fish products 46% of daily
21

Salami, light, 15% fat 1.4 g

serving (55 g) · Cold cuts, sausages 46% of daily
22

Skim Milk powder, lactose-free 1.3 g

serving (30 g) · Miscellaneous ingredients 46% of daily
23

Lobster 1.3 g

serving (110 g) · Crustaceans and molluscs 45% of daily
24

Crayfish 1.3 g

serving (110 g) · Crustaceans and molluscs 44% of daily
25

Herring, salted 1.3 g

serving (85 g) · Fish products 43% of daily
26

Macaroni, boiled 1.3 g

serving (140 g) · Pasta 43% of daily
27

Spaghetti, boiled 1.3 g

serving (140 g) · Pasta 43% of daily
28

Salmon in oil, canned 1.2 g

serving (85 g) · Fish products 42% of daily
29

Soy bean, boiled 1.2 g

serving (90 g) · Pulses 41% of daily
30

Tofu, firm (with calcium sulfate) 1.2 g

serving (85 g) · Pulse products 40% of daily
31

Chicken nuggets, deep-fried, lactose-free 1.2 g

serving (85 g) · Poultry dishes 39% of daily
32

Cottage cheese, 2-5% fat 1.2 g

serving (110 g) · Cheese, unripened, fresh cheese 39% of daily
33

Turkey cold cuts 1 g

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

Yoghurt, plain, fat-free, low-lactose, 0.5 ug vitamin d 0.98 g

container (170 g) · Yoghurt 33% of daily
35

Sour milk, acidophilus bifidus, 2% fat, probiotics 0.93 g

serving (240 g) · Soured milks 32% of daily
36

Milk, 1.5% fat, lactose-free, without added vitamin d, organic 0.91 g

serving (240 g) · Milks <2% fat 31% of daily
37

Tofu (without calcium sulfate) 0.89 g

block (85 g) · Pulse products 30% of daily
38

Rice, wholegrain, boiled 0.82 g

serving (140 g) · Rice 28% of daily
39

Pork and beef, canned 0.81 g

serving (85 g) · Meat products 28% of daily
40

Pumpkin seed 0.73 g

serving (30 g) · Nuts, seeds and dried fruits 25% of daily
41

Sorghum grain 0.67 g

serving (45 g) · Rice 23% of daily
42

Cottonseed kernel, roasted (glandless) 0.67 g

serving (30 g) · Nuts, seeds and dried fruits 23% of daily
43

Hemp seed, whole 0.65 g

serving (30 g) · Nuts, seeds and dried fruits 22% of daily
44

Millet, wholegrain 0.63 g

serving (45 g) · Rice 21% of daily
45

Egg, omega, without shell 0.6 g

medium piece (55 g) · Egg 20% of daily
46

Pasta, wheat germ pasta 0.59 g

serving (55 g) · Pasta 20% of daily
47

Frankfurter, fried without fat 0.55 g

serving (55 g) · Sausages 19% of daily
48

Egg white, fried 0.54 g

large (46 g) · Egg 18% of daily
49

Oats, rolled, oat flakes 0.51 g

serving (40 g) · Flour 17% of daily
50

Peanut butter 0.51 g

serving (32 g) · Condiments 17% of daily

1

Soy mince 1.6 g

serving (35 g) · Pulse products 54% of daily
2

Bean, yellow, mature 1.6 g

serving (90 g) · Pulses 54% of daily
3

Pea, green, split, mature seeds 1.5 g

serving (90 g) · Pulses 51% of daily
4

Soy protein concentrate, 58% protein 1.5 g

serving (30 g) · Miscellaneous ingredients 50% of daily
5

Macaroni, boiled 1.3 g

serving (140 g) · Pasta 43% of daily
6

Spaghetti, boiled 1.3 g

serving (140 g) · Pasta 43% of daily
7

Soy bean, boiled 1.2 g

serving (90 g) · Pulses 41% of daily
8

Tempeh 1.2 g

serving (85 g) · Miscellaneous ingredients 41% of daily
9

Tofu, firm (with calcium sulfate) 1.2 g

serving (85 g) · Pulse products 40% of daily
10

Tofu (without calcium sulfate) 0.89 g

block (85 g) · Pulse products 30% of daily
11

Rice, wholegrain, boiled 0.82 g

serving (140 g) · Rice 28% of daily
12

Pumpkin seed 0.73 g

serving (30 g) · Nuts, seeds and dried fruits 25% of daily
13

Sorghum grain 0.67 g

serving (45 g) · Rice 23% of daily
14

Cottonseed kernel, roasted (glandless) 0.67 g

serving (30 g) · Nuts, seeds and dried fruits 23% of daily
15

Hemp seed, whole 0.65 g

serving (30 g) · Nuts, seeds and dried fruits 22% of daily
16

Millet, wholegrain 0.63 g

serving (45 g) · Rice 21% of daily
17

Pasta, wheat germ pasta 0.59 g

serving (55 g) · Pasta 20% of daily
18

Oats, rolled, oat flakes 0.51 g

serving (40 g) · Flour 17% of daily
19

Peanut butter 0.51 g

serving (32 g) · Condiments 17% of daily
20

Seeds, cottonseed flour, low fat (glandless) 0.51 g

serving (15 g) · Flour 17% of daily
21

Almond butter 0.47 g

serving (32 g) · Condiments 16% of daily
22

Sorghum flour 0.45 g

serving (30 g) · Flour 15% of daily
23

Rice cooking cream 0.44 g

serving (240 g) · Cream 15% of daily
24

Tahini, sesami seed butter 0.39 g

serving (30 g) · Condiments 13% of daily
25

Seaweed, wakame, dried 0.37 g

serving (30 g) · Canned vegetables 12% of daily
26

Coconut milk 0.36 g

serving (240 g) · Vegetable juices 12% of daily
27

Taro leaves 0.33 g

serving (85 g) · Vegetables 11% of daily
28

Popcorn, cooking oil 0.33 g

serving (30 g) · Savoury snacks 11% of daily
29

Sweet corn, boiled 0.3 g

serving (85 g) · Cooked vegetables 10% of daily
30

Sweet corn kernel 0.3 g

serving (85 g) · Vegetables 10% of daily
31

Guava 0.24 g

serving (140 g) · Fruits 8% of daily
32

Barley malt for beer 0.22 g

serving (30 g) · Miscellaneous ingredients 8% of daily
33

Spinach 0.19 g

serving (85 g) · Vegetables 6% of daily
34

Spinach boiled 0.17 g

serving (85 g) · Cooked vegetables 6% of daily
35

Shiitake mushroom, raw 0.16 g

serving (85 g) · Mushroom 5% of daily
36

Jackfruit 0.14 g

serving (140 g) · Fruits 5% of daily
37

Oyster mushroom 0.14 g

serving (85 g) · Mushroom 5% of daily
38

Potato, peeled 0.13 g

serving (110 g) · Cooked potatoes 4% of daily
39

Mushroom, crimini 0.13 g

serving (85 g) · Mushroom 4% of daily
40

Coconut water, unsweetened 0.13 g

cup (240 g) · Vegetable juices 4% of daily
41

Broccoli, boiled 0.12 g

serving (85 g) · Cooked vegetables 4% of daily
42

Bamboo shoots, canned 0.12 g

serving (130 g) · Canned vegetables 4% of daily
43

Plantains, yellow, baked 0.12 g

serving (140 g) · Fruit and berry dishes other than pies 4% of daily
44

French fries, frozen 0.12 g

serving (85 g) · Fried potatoes, French fries 4% of daily
45

Barley malt syrup 0.11 g

serving (30 g) · Sugar and syrups 4% of daily
46

Apricot 0.11 g

serving (140 g) · Fruits 4% of daily
47

Mamey sapote 0.1 g

serving (140 g) · Berries 3% of daily
48

Elderberry 0.08 g

serving (140 g) · Berries 3% of daily
49

Lingonberry 0.08 g

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

Tomato, crushed, canned 0.07 g

serving (130 g) · Canned vegetables 3% of daily

Learn about leucine

What is leucine's role in the body?

Leucine is an essential amino acid that plays a crucial role in protein synthesis and muscle repair.

How much leucine do I need?

The recommended daily intake of leucine for adults is approximately around 42 mg per kilogram of body weight. However, individual needs may vary based on factors such as age, activity level, and overall health.

What if your leucine intake is low?

If your leucine intake is low, it's important to include leucine-rich foods in your diet such as chicken, fish, tofu, nuts, and seeds.

How do vegans get their leucine intake?

Vegans can get their leucine intake from plant-based sources such as tofu, tempeh, edamame, lentils, chickpeas, quinoa, pumpkin seeds, peanuts, and almonds. These foods contain substantial amounts of leucine and can help vegans meet their dietary needs.

How much leucine 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 leucine

2.7 g

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

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