Foods Highest in Isoleucine

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Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Egg, white, dried, powder, stabilized, glucose reduced ranks #1 of 50 for Isoleucine, at 5.0G per 100g.

What These Isoleucine Rankings Mean

This ranking surfaces the top 50 whole foods for Isoleucine, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. There is no established FDA Daily Value for Isoleucine, so amounts are reported in absolute terms (G per 100g edible portion).

At the top of the ranking sits Egg, white, dried, powder, stabilized, glucose reduced, delivering 5.0G per 100g. The top three (Egg, white, dried, powder, stabilized, glucose reduced, Egg, white, dried, flakes, stabilized, glucose reduced, Egg, white, dried) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Isoleucine sources side-by-side

# Food Amount % DV
1 Egg, white, dried, powder, stabilized, glucose reduced 5.0 G -
2 Egg, white, dried, flakes, stabilized, glucose reduced 4.7 G -
3 Egg, white, dried 4.6 G -
4 Egg, white, dried, stabilized, glucose reduced 4.4 G -
5 Soy protein isolate 4.3 G -
6 Soy protein isolate, potassium type 4.3 G -
7 Seaweed, spirulina, dried 3.2 G -
8 Seal, bearded (Oogruk), meat, dried (Alaska Native) 3.1 G -
9 Egg, whole, dried, stabilized, glucose reduced 3.0 G -
10 Soy protein concentrate, produced by alcohol extraction 2.9 G -
11 Soy protein concentrate, produced by acid wash 2.9 G -
12 Fish, cod, Atlantic, dried and salted 2.9 G -
13 Beverages, Protein powder soy based 2.8 G -
14 Whale, beluga, meat, dried (Alaska Native) 2.7 G -
15 Egg, whole, dried 2.4 G -
16 Seeds, sunflower seed flour, partially defatted 2.4 G -
17 Tofu, dried-frozen (koyadofu) 2.4 G -
18 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate 2.4 G -
19 Seal, bearded (Oogruk), meat, partially dried (Alaska Native) 2.4 G -
20 Flour, soy, defatted 2.3 G -
21 Soy flour, defatted 2.3 G -
22 Fish, whitefish, dried (Alaska Native) 2.3 G -
23 Cheese, parmesan, shredded 2.2 G -
24 Milk, dry, nonfat, regular, without added vitamin A and vitamin D 2.2 G -
25 Milk, dry, nonfat, regular, with added vitamin A and vitamin D 2.2 G -
26 Soy meal, defatted, raw 2.2 G -
27 Seeds, sesame flour, low-fat 2.2 G -
28 Smelt, dried (Alaska Native) 2.1 G -
29 Milk, dry, nonfat, calcium reduced 2.1 G -
30 Milk, dry, nonfat, instant, with added vitamin A and vitamin D 2.1 G -
31 Milk, dry, nonfat, instant, without added vitamin A and vitamin D 2.1 G -
32 Milk, buttermilk, dried 2.1 G -
33 Meat extender 2.0 G -
34 Soybeans, mature seeds, raw 2.0 G -
35 Soybeans, mature seeds, dry roasted 1.9 G -
36 Cheese, parmesan, hard 1.9 G -
37 Leavening agents, yeast, baker's, active dry 1.9 G -
38 Pork, cured, bacon, cooked, microwaved 1.8 G -
39 Peanut flour, defatted 1.8 G -
40 Veal, leg (top round), separable lean only, cooked, braised 1.8 G -
41 Seeds, cottonseed flour, low fat (glandless) 1.8 G -
42 Veal, leg (top round), separable lean and fat, cooked, braised 1.8 G -
43 Seeds, cottonseed meal, partially defatted (glandless) 1.8 G -
44 Chicken, broilers or fryers, breast, meat only, cooked, fried 1.8 G -
45 Veal, shoulder, arm, separable lean only, cooked, braised 1.8 G -
46 Chicken, stewing, light meat, meat only, cooked, stewed 1.7 G -
47 Flour, soy, full-fat 1.7 G -
48 Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium 1.7 G -
49 Seeds, sesame flour, partially defatted 1.7 G -
50 Chicken, broilers or fryers, light meat, meat only, cooked, fried 1.7 G -

Frequently Asked Questions

What food is highest in Isoleucine?

Egg, white, dried, powder, stabilized, glucose reduced is the food highest in Isoleucine, with 5.0G per 100g.

How much Isoleucine do I need per day?

There is no established FDA Daily Value for Isoleucine. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of Isoleucine?

Top whole food sources of Isoleucine include Egg, white, dried, powder, stabilized, glucose reduced, Egg, white, dried, flakes, stabilized, glucose reduced, Egg, white, dried, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: FDA Daily Value reference — Isoleucine (no established DV) based on a 2,000-calorie diet.
This information is for reference only and should not replace professional dietary advice.

Read our methodology , how this data is sourced, computed, and verified.