Foods Highest in Leucine

FDA labeling rules →

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

Egg, white, dried, stabilized, glucose reduced ranks #1 of 50 for Leucine, at 7.4G per 100g.

What These Leucine Rankings Mean

This ranking surfaces the top 50 whole foods for Leucine, 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 Leucine, so amounts are reported in absolute terms (G per 100g edible portion).

At the top of the ranking sits Egg, white, dried, stabilized, glucose reduced, delivering 7.4G per 100g. The top three (Egg, white, dried, stabilized, glucose reduced, Egg, white, dried, powder, 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 Leucine sources side-by-side

# Food Amount % DV
1 Egg, white, dried, stabilized, glucose reduced 7.4 G -
2 Egg, white, dried, powder, stabilized, glucose reduced 7.2 G -
3 Egg, white, dried 6.8 G -
4 Soy protein isolate 6.8 G -
5 Soy protein isolate, potassium type 6.8 G -
6 Egg, white, dried, flakes, stabilized, glucose reduced 6.7 G -
7 Seal, bearded (Oogruk), meat, dried (Alaska Native) 6.4 G -
8 Whale, beluga, meat, dried (Alaska Native) 5.8 G -
9 Fish, cod, Atlantic, dried and salted 5.1 G -
10 Seaweed, spirulina, dried 4.9 G -
11 Soy protein concentrate, produced by alcohol extraction 4.9 G -
12 Soy protein concentrate, produced by acid wash 4.9 G -
13 Seal, bearded (Oogruk), meat, partially dried (Alaska Native) 4.8 G -
14 Beverages, Protein powder soy based 4.6 G -
15 Egg, whole, dried, stabilized, glucose reduced 4.2 G -
16 Egg, whole, dried 4.2 G -
17 Fish, whitefish, dried (Alaska Native) 4.1 G -
18 Flour, soy, defatted 4.1 G -
19 Cheese, parmesan, shredded 4.0 G -
20 Seeds, sesame flour, low-fat 3.8 G -
21 Soy flour, defatted 3.8 G -
22 Smelt, dried (Alaska Native) 3.8 G -
23 Mollusks, whelk, unspecified, cooked, moist heat 3.8 G -
24 Soy meal, defatted, raw 3.7 G -
25 Tofu, dried-frozen (koyadofu) 3.6 G -
26 Tofu, dried-frozen (koyadofu), prepared with calcium sulfate 3.6 G -
27 Milk, dry, nonfat, regular, without added vitamin A and vitamin D 3.5 G -
28 Milk, dry, nonfat, regular, with added vitamin A and vitamin D 3.5 G -
29 Seeds, sunflower seed flour, partially defatted 3.5 G -
30 Milk, dry, nonfat, calcium reduced 3.5 G -
31 Cheese, parmesan, hard 3.5 G -
32 Milk, dry, nonfat, instant, with added vitamin A and vitamin D 3.4 G -
33 Milk, dry, nonfat, instant, without added vitamin A and vitamin D 3.4 G -
34 Seeds, cottonseed flour, low fat (glandless) 3.4 G -
35 Peanut flour, defatted 3.4 G -
36 Milk, buttermilk, dried 3.4 G -
37 Seeds, cottonseed meal, partially defatted (glandless) 3.4 G -
38 Snacks, pork skins, plain 3.3 G -
39 Soybeans, mature seeds, raw 3.3 G -
40 Meat extender 3.3 G -
41 Soybeans, mature seeds, dry roasted 3.2 G -
42 Snacks, pork skins, barbecue-flavor 3.2 G -
43 Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 3.2 G -
44 Pork, cured, bacon, cooked, microwaved 3.2 G -
45 Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 3.2 G -
46 Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 3.2 G -
47 Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled 3.2 G -
48 Cheese, gruyere 3.1 G -
49 Seeds, sesame flour, partially defatted 3.1 G -
50 Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 3.1 G -

Frequently Asked Questions

What food is highest in Leucine?

Egg, white, dried, stabilized, glucose reduced is the food highest in Leucine, with 7.4G per 100g.

How much Leucine do I need per day?

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

What are good whole food sources of Leucine?

Top whole food sources of Leucine include Egg, white, dried, stabilized, glucose reduced, Egg, white, dried, powder, 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 — Leucine (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.