Foods High in Valine: Top Sources and Daily Needs

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

Foods that have it

914

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 pork fillet, boneless tenderloin, fat 4.5 %; tuna and cheese, hard cheese, goat cheese, 20-25% fat.

Plant sources

Foods highest in valine

Ranked from 914 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Pork fillet, boneless tenderloin, fat 4.5 % 1.5 g

serving (110 g) · Steaks and chops 91% of daily
2

Pork mince, fat 16 % 1.5 g

serving (110 g) · Steaks and chops 91% of daily
3

Pork roast, lean 1.5 g

serving (110 g) · Steaks and chops 90% of daily
4

Liver, boiled 1.5 g

serving (85 g) · Offal dishes 89% of daily
5

Pheasant, cooked, total edible 1.5 g

serving (85 g) · Chicken and other birds 89% of daily
6

Lamb, spleen, cooked, braised 1.5 g

serving (85 g) · Offal dishes 87% of daily
7

Chicken breast, fried 1.4 g

serving (85 g) · Chicken and other birds 84% of daily
8

Roasted liver 1.4 g

serving (85 g) · Offal dishes 81% of daily
9

Tuna 1.3 g

serving (110 g) · Fish 79% of daily
10

Chicken, grilled 1.3 g

serving (85 g) · Chicken and other birds 78% of daily
11

Whey protein concentrate (75%) 1.3 g

scoop (28.7 g) · Miscellaneous ingredients 75% of daily
12

Salmon fillet 1.2 g

serving (110 g) · Fish 72% of daily
13

Salmon, farmed 1.2 g

serving (110 g) · Fish 72% of daily
14

Cheese, hard cheese, goat cheese, 20-25% fat 1.2 g

serving (55 g) · Cheese, ripened cheese 69% of daily
15

Baltic herring, salted 1.1 g

serving (85 g) · Fish products 64% of daily
16

Herring, salted 1.1 g

serving (85 g) · Fish products 64% of daily
17

Redfish, rosefish, frozen 1.1 g

serving (110 g) · Fish products 64% of daily
18

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

serving (85 g) · Crustaceans and molluscs 62% of daily
19

Bean, yellow, mature 1 g

serving (90 g) · Pulses 62% of daily
20

Snail 0.94 g

serving (85 g) · Crustaceans and molluscs 56% of daily
21

Pea, green, split, mature seeds 0.93 g

serving (90 g) · Pulses 55% of daily
22

Soy mince 0.93 g

serving (35 g) · Pulse products 55% of daily
23

Soy protein concentrate, 58% protein 0.92 g

serving (30 g) · Miscellaneous ingredients 55% of daily
24

Skim Milk powder, lactose-free 0.87 g

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

Lobster 0.82 g

serving (110 g) · Crustaceans and molluscs 49% of daily
26

Yoghurt, plain, fat-free, low-lactose, 0.5 ug vitamin d 0.81 g

container (170 g) · Yoghurt 48% 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, 2-5% fat 0.77 g

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

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

serving (85 g) · Poultry dishes 42% of daily
33

Rice, wholegrain, boiled 0.61 g

serving (140 g) · Rice 36% of daily
34

Turkey cold cuts 0.59 g

serving (55 g) · Cold cuts, meat 35% of daily
35

Salami, light, 15% fat 0.59 g

serving (55 g) · Cold cuts, sausages 35% of daily
36

Milk, goat milk 0.58 g

serving (240 g) · Milks >2% fat 34% of daily
37

Pork and beef, canned 0.56 g

serving (85 g) · Meat products 33% of daily
38

Tofu (without calcium sulfate) 0.55 g

block (85 g) · Pulse products 33% of daily
39

Hemp seed, whole 0.53 g

serving (30 g) · Nuts, seeds and dried fruits 32% of daily
40

Sour milk, fat-free, organic, without added vitamin d 0.53 g

serving (240 g) · Soured milks 32% of daily
41

Cottonseed kernel, roasted (glandless) 0.5 g

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

Pumpkin seed 0.47 g

serving (30 g) · Nuts, seeds and dried fruits 28% of daily
43

Egg, omega, without shell 0.47 g

medium piece (55 g) · Egg 28% of daily
44

Egg white, fried 0.43 g

large (46 g) · Egg 25% of daily
45

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

serving (15 g) · Flour 23% of daily
46

Oats, rolled, oat flakes 0.37 g

serving (40 g) · Flour 22% of daily
47

Wheat whole, boiled 0.37 g

serving (140 g) · Rice 22% of daily
48

Frankfurter, boiled 0.37 g

serving (55 g) · Sausages 22% of daily
49

Egg white powder 0.36 g

tbsp (7 g) · Egg 22% of daily
50

Peanut butter 0.35 g

serving (32 g) · Condiments 21% 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 0.92 g

serving (30 g) · Miscellaneous ingredients 55% 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

Tempeh 0.78 g

serving (85 g) · Miscellaneous ingredients 47% of daily
8

Soy bean, boiled 0.75 g

serving (90 g) · Pulses 44% of daily
9

Tofu, firm (with calcium sulfate) 0.74 g

serving (85 g) · Pulse products 44% of daily
10

Rice, wholegrain, boiled 0.61 g

serving (140 g) · Rice 36% of daily
11

Tofu (without calcium sulfate) 0.55 g

block (85 g) · Pulse products 33% of daily
12

Hemp seed, whole 0.53 g

serving (30 g) · Nuts, seeds and dried fruits 32% of daily
13

Cottonseed kernel, roasted (glandless) 0.5 g

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

Pumpkin seed 0.47 g

serving (30 g) · Nuts, seeds and dried fruits 28% of daily
15

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

serving (15 g) · Flour 23% of daily
16

Oats, rolled, oat flakes 0.37 g

serving (40 g) · Flour 22% of daily
17

Wheat whole, boiled 0.37 g

serving (140 g) · Rice 22% of daily
18

Peanut butter 0.35 g

serving (32 g) · Condiments 21% of daily
19

Rice cooking cream 0.31 g

serving (240 g) · Cream 18% of daily
20

Pasta, wheat germ pasta 0.31 g

serving (55 g) · Pasta 18% of daily
21

Buckwheat 0.31 g

serving (45 g) · Rice 18% of daily
22

Seaweed, wakame, dried 0.3 g

serving (30 g) · Canned vegetables 18% of daily
23

Coconut milk 0.29 g

serving (240 g) · Vegetable juices 17% of daily
24

Tahini, sesami seed butter 0.29 g

serving (30 g) · Condiments 17% of daily
25

Almond butter 0.27 g

serving (32 g) · Condiments 16% of daily
26

Amaranth flakes 0.27 g

serving (40 g) · Flour 16% of daily
27

Taro leaves 0.22 g

serving (85 g) · Vegetables 13% of daily
28

Mushroom, boletus, russula 0.2 g

serving (85 g) · Mushroom 12% of daily
29

Champignon 0.2 g

serving (85 g) · Mushroom 12% of daily
30

Oyster mushroom 0.17 g

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

Sweet corn, boiled 0.16 g

serving (85 g) · Cooked vegetables 10% of daily
32

Spinach, fried 0.15 g

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

Spinach boiled 0.15 g

serving (85 g) · Cooked vegetables 9% of daily
34

Barley malt for beer 0.15 g

serving (30 g) · Miscellaneous ingredients 9% of daily
35

Sweet corn kernel 0.15 g

serving (85 g) · Vegetables 9% of daily
36

Popcorn, cooking oil 0.14 g

serving (30 g) · Savoury snacks 8% of daily
37

Brussels sprout 0.13 g

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

French fries, frozen 0.12 g

serving (85 g) · Fried potatoes, French fries 7% of daily
39

Guava 0.12 g

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

Jackfruit 0.12 g

serving (140 g) · Fruits 7% of daily
41

Potato 0.11 g

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

Coconut water, unsweetened 0.11 g

cup (240 g) · Vegetable juices 6% of daily
43

Mamey sapote 0.1 g

serving (140 g) · Berries 6% of daily
44

Bamboo shoots, canned 0.09 g

serving (130 g) · Canned vegetables 5% of daily
45

Barley malt syrup 0.09 g

serving (30 g) · Sugar and syrups 5% of daily
46

Cherimoya 0.09 g

serving (140 g) · Fruits 5% of daily
47

Lingonberry 0.06 g

serving (140 g) · Berries 4% of daily
48

Blackberry 0.06 g

serving (140 g) · Berries 4% of daily
49

Tomato, crushed, canned 0.05 g

serving (130 g) · Canned vegetables 3% of daily
50

Orange juice 0.03 g

serving (240 g) · Juices 2% 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.

Related nutrients

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