Valine Foods high in valine and how much you need · Amino acids

Valine is an essential amino acid that the body needs for muscle metabolism and tissue repair. It is important for maintaining nitrogen balance in the body and is commonly found in foods such as meat, dairy, grains, and legumes.

Women, a day: 1.6 g
Men, a day: 1.9 g
Per kg of body weight: about 20 mg
Give 20%+ of a day per serving: 461 foods · 49 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, bean, yellow, mature; soy mince and soy protein concentrate, 58% protein have the most valine per serving. Among animal foods, the most are in chicken strips; perch and skyr, <0.5% fat.

Plant sources

Also high in it

Are you getting enough valine?

Knowing where valine 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 valine

Ranked from 992 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Chicken strips 2 g

medium portion (200 g) · Chicken and other birds 120% of daily
2

Beef, liver, cooked, pan-fried 1.7 g

serving (85 g) · Offal dishes 99% of daily
3

Beef sirloin 1.6 g

serving (110 g) · Steaks and chops 92% of daily
4

Pheasant, cooked, total edible 1.5 g

serving (85 g) · Chicken and other birds 89% of daily
5

Lamb, spleen, cooked, braised 1.5 g

serving (85 g) · Offal dishes 87% of daily
6

Beef tenderloin 1.5 g

serving (110 g) · Steaks and chops 87% of daily
7

Rabbit, wild, cooked, stewed 1.4 g

serving (85 g) · Steaks and chops 85% of daily
8

Chicken breast, fried 1.4 g

serving (85 g) · Chicken and other birds 84% of daily
9

Roasted liver 1.4 g

serving (85 g) · Offal dishes 81% of daily
10

Perch 1.3 g

serving (110 g) · Fish 80% of daily
11

Tuna 1.3 g

serving (110 g) · Fish 79% of daily
12

Skyr, <0.5% fat 1.3 g

serving (170 g) · Quark 78% of daily
13

Trout 1.3 g

serving (110 g) · Fish 76% of daily
14

Whey protein concentrate (75%) 1.3 g

scoop (28.7 g) · Miscellaneous ingredients 75% of daily
15

Cheese, hard cheese, edam type, 24-27% fat 1.1 g

serving (55 g) · Cheese, ripened cheese 63% of daily
16

Mollusks, clam, mixed species, canned, drained solids 1 g

serving (85 g) · Crustaceans and molluscs 62% of daily
17

Bean, yellow, mature 1 g

serving (90 g) · Pulses 62% of daily
18

Snail 0.94 g

serving (85 g) · Crustaceans and molluscs 56% of daily
19

Pea, green, split, mature seeds 0.93 g

serving (90 g) · Pulses 55% of daily
20

Soy mince 0.93 g

serving (35 g) · Pulse products 55% of daily
21

Lobster 0.93 g

serving (110 g) · Crustaceans and molluscs 55% of daily
22

Redfish, rosefish, frozen 0.9 g

serving (110 g) · Fish products 53% of daily
23

Salami, light, 15% fat 0.88 g

serving (55 g) · Cold cuts, sausages 52% of daily
24

Skim Milk powder, lactose-free 0.87 g

serving (30 g) · Miscellaneous ingredients 52% of daily
25

Salmon in oil, canned 0.86 g

serving (85 g) · Fish products 51% of daily
26

Soy protein concentrate, 58% protein 0.84 g

serving (30 g) · Miscellaneous ingredients 50% of daily
27

Macaroni, boiled 0.79 g

serving (140 g) · Pasta 47% of daily
28

Spaghetti, boiled 0.79 g

serving (140 g) · Pasta 47% of daily
29

Cottage cheese, 4% fat 0.75 g

serving (100 g) · Cheese, unripened, fresh cheese 45% of daily
30

Soy bean, boiled 0.75 g

serving (90 g) · Pulses 44% of daily
31

Tofu, firm (with calcium sulfate) 0.74 g

serving (85 g) · Pulse products 44% of daily
32

Pork and beef, canned 0.71 g

serving (85 g) · Meat products 43% of daily
33

Chicken nuggets, deep-fried, lactose-free 0.7 g

serving (85 g) · Poultry dishes 42% of daily
34

Quark, <0.5% fat 0.7 g

serving (110 g) · Quark 41% of daily
35

Pulled oats 0.67 g

serving (40 g) · Pulse products 40% of daily
36

Yoghurt, plain, 1.5% fat 0.63 g

container (170 g) · Yoghurt 38% of daily
37

Rice, wholegrain, boiled 0.61 g

serving (140 g) · Rice 36% of daily
38

Herring, salted 0.6 g

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

Curd milk, plain, fat-free 0.57 g

serving (240 g) · Cultured milks 34% of daily
40

Pumpkin seed 0.55 g

serving (30 g) · Nuts, seeds and dried fruits 33% of daily
41

Hemp seed, without hull 0.53 g

serving (30 g) · Nuts, seeds and dried fruits 32% of daily
42

Milk, goat milk 0.52 g

serving (240 g) · Milks >2% fat 31% of daily
43

Cottonseed kernel, roasted (glandless) 0.5 g

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

Turkey cold cuts 0.48 g

serving (55 g) · Cold cuts, meat 29% of daily
45

Egg, organic, boiled 0.48 g

large (50 g) · Egg 28% of daily
46

Sour milk, acidophilus bifidus, 1.5% fat, low-lactose, probiotics 0.47 g

serving (240 g) · Soured milks 28% of daily
47

Egg white, fried 0.43 g

large (46 g) · Egg 25% of daily
48

Pasta, wheat germ pasta 0.41 g

serving (55 g) · Pasta 24% of daily
49

Egg white powder 0.4 g

tbsp (7 g) · Egg 24% of daily
50

Seeds, cottonseed flour, low fat (glandless) 0.38 g

serving (15 g) · Flour 23% of daily

1

Bean, yellow, mature 1 g

serving (90 g) · Pulses 62% of daily
2

Pea, green, split, mature seeds 0.93 g

serving (90 g) · Pulses 55% of daily
3

Soy mince 0.93 g

serving (35 g) · Pulse products 55% of daily
4

Soy protein concentrate, 58% protein 0.84 g

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

Macaroni, boiled 0.79 g

serving (140 g) · Pasta 47% of daily
6

Spaghetti, boiled 0.79 g

serving (140 g) · Pasta 47% of daily
7

Soy bean, boiled 0.75 g

serving (90 g) · Pulses 44% of daily
8

Tofu, firm (with calcium sulfate) 0.74 g

serving (85 g) · Pulse products 44% of daily
9

Tempeh 0.71 g

serving (85 g) · Miscellaneous ingredients 43% of daily
10

Pulled oats 0.67 g

serving (40 g) · Pulse products 40% of daily
11

Seitan 0.66 g

serving (85 g) · Miscellaneous ingredients 39% of daily
12

Rice, wholegrain, boiled 0.61 g

serving (140 g) · Rice 36% of daily
13

Pumpkin seed 0.55 g

serving (30 g) · Nuts, seeds and dried fruits 33% of daily
14

Hemp seed, without hull 0.53 g

serving (30 g) · Nuts, seeds and dried fruits 32% of daily
15

Cottonseed kernel, roasted (glandless) 0.5 g

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

Pasta, wheat germ pasta 0.41 g

serving (55 g) · Pasta 24% of daily
17

Seeds, cottonseed flour, low fat (glandless) 0.38 g

serving (15 g) · Flour 23% of daily
18

Wheat whole, boiled 0.37 g

serving (140 g) · Rice 22% of daily
19

Tahini, sesami seed butter 0.37 g

serving (30 g) · Condiments 22% of daily
20

Soya drink, calcium 0.34 g

cup (243 g) · Vegetable juices 20% of daily
21

Peanut butter 0.32 g

serving (32 g) · Condiments 19% of daily
22

Rice cooking cream 0.31 g

serving (240 g) · Cream 18% of daily
23

Buckwheat 0.31 g

serving (45 g) · Rice 18% of daily
24

Oats, rolled, oat flakes 0.3 g

serving (40 g) · Flour 18% of daily
25

Seaweed, wakame, dried 0.3 g

serving (30 g) · Canned vegetables 18% of daily
26

Coconut milk 0.29 g

serving (240 g) · Vegetable juices 17% of daily
27

Almond butter 0.27 g

serving (32 g) · Condiments 16% of daily
28

Amaranth flakes 0.27 g

serving (40 g) · Flour 16% of daily
29

Taro leaves 0.22 g

serving (85 g) · Vegetables 13% of daily
30

Nettle, stinging nettle 0.21 g

serving (85 g) · Vegetables 12% of daily
31

Mushroom, boletus, russula 0.2 g

serving (85 g) · Mushroom 12% of daily
32

Broccoli, boiled 0.19 g

serving (85 g) · Cooked vegetables 11% of daily
33

Sweet corn, boiled 0.16 g

serving (85 g) · Cooked vegetables 10% of daily
34

Spinach, fried 0.15 g

serving (85 g) · Cooked vegetables 9% of daily
35

Popcorn, cooking oil 0.14 g

serving (30 g) · Savoury snacks 8% of daily
36

Sweet corn kernel 0.14 g

serving (85 g) · Vegetables 8% of daily
37

Champignon 0.13 g

serving (85 g) · Mushroom 8% of daily
38

Guava 0.12 g

serving (140 g) · Fruits 7% of daily
39

Jackfruit 0.12 g

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

French fries, oven-baked 0.12 g

serving (70 g) · Fried potatoes, French fries 7% of daily
41

Potato, peeled 0.12 g

serving (110 g) · Cooked potatoes 7% of daily
42

Mamey sapote 0.1 g

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

Oyster mushroom 0.1 g

serving (85 g) · Mushroom 6% of daily
44

Barley malt syrup 0.09 g

serving (30 g) · Sugar and syrups 5% of daily
45

Cherimoya 0.09 g

serving (140 g) · Fruits 5% of daily
46

Lingonberry juice 0.08 g

serving (240 g) · Juices 5% of daily
47

Bamboo shoots, canned 0.08 g

serving (130 g) · Canned vegetables 5% of daily
48

Sea buckthorn juice 0.07 g

serving (240 g) · Juices 4% of daily
49

Mulberry 0.07 g

serving (140 g) · Berries 4% of daily
50

Blueberry, bilberry 0.07 g

serving (140 g) · Berries 4% of daily

Learn about valine

What does valine do for the body?

Valine is an essential amino acid that plays a crucial role in muscle repair and growth. It also helps maintain the nitrogen balance in the body and is important for energy production.

How much valine do I need?

The recommended dietary allowance (RDA) for valine for aduls is around 24 mg per kilogram of body weight per day. However, individual needs may vary based on factors such as age, sex, and activity level.

What if your valine intake is low?

To address low valine intake, it is important to consume foods rich in this amino acid, such as meat, dairy products, seeds and certain grains.

How do vegans get their valine intake?

Vegans can get their valine intake from a variety of plant-based sources such as soy products, seeds, nuts, and legumes. Ensuring a well-rounded and diverse vegan diet can help meet the body's valine requirements.

How much valine 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 valine

1.6 g

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

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