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Usage Note

• Amino acid content is in milligrams, protein value in grams, and are measured per 100g of food weight.
• Click on column header to sort foods by name or by column's content.
• Amino-Acid Score:
  • The score is the ratio of the amino acid in the food's protein over the same amino acid in the reference protein expressed in percentage.
  • This score is for determining the limiting amino acid in a food item. A score below 100 indicates that a food's protein is incomplete. However, a score higher than 100 for a particular amino acid does not necessarily mean that a food's protein is complete. Scores of other essential amino acids of the food also have to be 100 or higher for its protein to be considered complete.
  • The limiting amino acid of a food is defined as the essential amino acid present in the lowest amount compared to a reference protein or to human requirements.

Amino Acids

Amino acids are organic compounds that combine to form proteins. When proteins are digested, amino acids are left. The human body requires a number of amino acids to grow and breakdown food.

Amino acids are classified into two groups: essential and nonessential amino acids.

• Essential amino acids cannot be made by the body and must be supplied by food. These include leucine, lysine, tryptophan, etc. Sources of essential amino acids include milk, cheese, eggs, certain meats, vegetables, nuts, and grains.
• Nonessential amino acids can be made by the body from the essential amino acids or normal breakdown of proteins. They include aspartic acid, glutamic acid, and glycine, etc.

Complete Protein

A complete protein (or whole protein) is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans or other animals. Some incomplete protein sources may contain all essential amino acids, but a complete protein contains them in correct proportions for supporting biological functions in the human body.

Isoleucine

Isoleucine is an essential amino acid in humans and other mammals.

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Isoleucine Food Sources

List of 120 foods highest in isoleucine. Isoleucine content is in grams per 100 grams of food weight.

Foods Rich in Isoleucine

Isoleucine (g)

Soybeans, mature seeds, dry roasted

1.920

Cheese, parmesan, hard

1.894

Leavening agents, yeast, baker's, active dry

1.890

Peanut flour, defatted

1.836

Pork, cured, bacon, cooked, microwaved

1.812

Veal, leg (top round), separable lean only, cooked, braised

1.808

Pork, cured, bacon, cooked, pan-fried

1.798

Pork, cured, bacon, cooked, broiled, pan-fried or roasted

1.798

Seeds, cottonseed flour, low fat (glandless)

1.796

Veal, leg (top round), separable lean and fat, cooked, braised

1.781

Seeds, cottonseed meal, partially defatted (glandless)

1.769

Chicken, broilers or fryers, breast, meat only, cooked, fried

1.765

Veal, shoulder, arm, separable lean only, cooked, braised

1.760

Chicken, stewing, light meat, meat only, cooked, stewed

1.744

Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium

1.737

Seeds, sesame flour, partially defatted

1.734

Egg, yolk, dried

1.732

Chicken, broilers or fryers, light meat, meat only, cooked, fried

1.732

Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised

1.721

Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised

1.715

Soybeans, mature seeds, roasted, no salt added

1.709

Soybeans, mature seeds, roasted, salted

1.709

Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled

1.698

Veal, rib, separable lean only, cooked, braised

1.696

Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled

1.691

Soy flour, full-fat, roasted

1.688

Soy flour, full-fat, roasted, crude protein basis (N x 6.25)

1.688

Cheese, romano

1.685

Foods Rich in Isoleucine

Isoleucine (g)

Lamb, variety meats and by-products, spleen, cooked, braised

1.677

Pork, cured, bacon, cooked, baked

1.676

Soy flour, full-fat, raw, crude protein basis (N x 6.25)

1.675

Soy flour, full-fat, raw

1.675

Veal, sirloin, separable lean only, cooked, braised

1.672

Egg, white, dried, powder, glucose reduced

5.023

Egg, white, dried, flakes, glucose reduced

4.689

Egg, white, dried

4.581

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO

4.300

Soy protein isolate, potassium type, crude protein basis

4.253

Soy protein isolate, potassium type

4.253

Soy protein isolate

4.253

Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus

4.200

Seaweed, spirulina, dried

3.209

Seal, bearded (Oogruk), meat, dried (Alaska Native)

3.134

Egg, whole, dried, stabilized, glucose reduced

3.014

Soy protein concentrate, produced by acid wash

2.942

Soy protein concentrate, produced by alcohol extraction

2.942

Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash

2.942

Fish, cod, Atlantic, dried and salted

2.895

Whale, beluga, meat, dried (Alaska Native)

2.684

Egg, whole, dried

2.583

Seeds, sunflower seed flour, partially defatted

2.403

Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

2.376

Tofu, dried-frozen (koyadofu)

2.376

Seal, bearded (Oogruk), meat, partially dried (Alaska Native)

2.367

Soy flour, defatted, crude protein basis (N x 6.25)

2.281

Soy flour, defatted

2.281

Fish, whitefish, dried (Alaska Native)

2.260

Soy flour, low-fat, crude protein basis (N x 6.25)

2.257

Chorizo, pork and beef

2.206

Foods High in Isoleucine

Isoleucine (g)

Cheese, parmesan, shredded

2.202

Milk, dry, nonfat, regular, without added vitamin A and vitamin D

2.188

Milk, dry, nonfat, regular, with added vitamin A and vitamin D

2.188

Soy meal, defatted, raw, crude protein basis (N x 6.25)

2.180

Soy meal, defatted, raw

2.180

Seeds, sesame flour, low-fat

2.157

Smelt, dried (Alaska Native)

2.150

Milk, dry, nonfat, calcium reduced

2.148

Milk, dry, nonfat, instant, without added vitamin A and vitamin D

2.124

Milk, dry, nonfat, instant, with added vitamin A and vitamin D

2.124

Milk, buttermilk, dried

2.075

Meat extender

1.995

Soybeans, mature seeds, raw

1.971

Cheese, parmesan, grated

1.969

Veal, shoulder, whole (arm and blade), separable lean only, cooked, braised

1.658

Veal, shoulder, arm, separable lean and fat, cooked, braised

1.656

Mollusks, whelk, unspecified, cooked, moist heat

1.655

Veal, loin, separable lean only, cooked, braised

1.653

Lamb, Australian, imported, fresh, shoulder, arm, separable lean only, trimmed to 1/8" fat, cooked,

1.651

braised

Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled

1.647

Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean only, cooked,

1.643

braised

Beef, round, top round, separable lean only, trimmed to 0" fat, all grades, cooked, braised

1.643

Chicken, broilers or fryers, breast, meat only, cooked, roasted

1.638

Veal, leg (top round), separable lean only, cooked, pan-fried, not breaded

1.634

Chicken, broilers or fryers, light meat, meat only, cooked, roasted

1.632

Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour

1.632

Game meat, bison, chuck, shoulder clod, separable lean only, 3-5 lb roast, cooked, braised

1.631

Chicken, broilers or fryers, giblets, cooked, fried

1.630

Lamb, domestic, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat,

1.625

cooked, braised

Foods High in Isoleucine

Isoleucine (g)

Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised

1.624

Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised

1.624

Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised

1.621

Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked,

1.619

roasted

Lupins, mature seeds, raw

1.615

Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, select, cooked, braised

1.615

Chicken, broilers or fryers, meat only, cooked, fried

1.612

Cheese, gruyere

1.612

Veal, shoulder, blade, separable lean only, cooked, braised

1.608

Chicken, broilers or fryers, wing, meat only, cooked, roasted

1.608

Chicken, stewing, meat only, cooked, stewed

1.606

Turkey, fryer-roasters, wing, meat only, cooked, roasted

1.604

Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised

1.601

Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised

1.601

Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled

1.599

Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled

1.599

Veal, rib, separable lean and fat, cooked, braised

1.597

Milk, dry, whole, without added vitamin D

1.592

Milk, dry, whole, with added vitamin D

1.592

Chicken, broilers or fryers, wing, meat only, cooked, fried

1.592

Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised

1.589

Veal, shank (fore and hind), separable lean only, cooked, braised

1.588

Mutton, cooked, roasted (Navajo)

1.588

Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, roasted

1.585

Beef, loin, bottom sirloin butt, tri-tip steak, separable lean only, trimmed 0" fat, all grades, cooked,

1.584

broiled

Lamb, domestic, shoulder, whole (arm and blade), separable lean only, trimmed to 1/4" fat, choice,

1.583

cooked, braised

Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked,

1.580

Veal, shoulder, whole (arm and blade), separable lean and fat, cooked, braised

1.579

Seeds, safflower seed meal, partially defatted

1.579