Foods Highest in Leucine
4,900 foods ranked by Leucine per 100 g.
These are the foods highest in Leucine, ranked by the amount per 100 g of the edible portion. Leucine is an essential branched-chain amino acid and the most potent dietary trigger of muscle protein synthesis — it activates the mTOR pathway that tells muscle to build and repair. It is the amino acid athletes and researchers watch most closely for muscle maintenance and recovery.
Read the full Leucine guideValues per 100 g.
Whey and dairy, meat, fish, eggs, soy, and to a lesser degree legumes and seeds. Amounts are per 100 g of the edible portion; your serving may differ.
Leucine — frequently asked questions
What foods are highest in Leucine?
Per 100 g, some of the richest sources are Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO, Egg, white, dried, powder, glucose reduced, Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus, Egg, white, dried and Soy protein isolate. See the full ranking above.
How much Leucine do I need a day?
There is no FDA Daily Value for individual amino acids. The WHO estimate is around 39 mg per kg of body weight per day — the highest BCAA requirement — readily supplied by a protein-rich diet.
What does Leucine do?
Leucine is an essential branched-chain amino acid and the most potent dietary trigger of muscle protein synthesis — it activates the mTOR pathway that tells muscle to build and repair. It is the amino acid athletes and researchers watch most closely for muscle maintenance and recovery.