Search entire U.S. food database:
Enter any parts of food
name then hit Return to search.
Browse
Amino Acids Resources
or Nutrition Software.
Food Name | Leucine | Protein | Score |
Butter, salted | 83 | 0.85 | 178 |
Butter, whipped, with salt | 83 | 0.85 | 178 |
Butter oil, anhydrous | 27 | 0.28 | 175 |
Cheese, blue | 1919 | 21.40 | 163 |
Cheese, brick | 2244 | 23.24 | 176 |
Cheese, brie | 1929 | 20.75 | 169 |
Cheese, camembert | 1840 | 19.80 | 169 |
Cheese, caraway | 2412 | 25.18 | 174 |
Cheese, cheddar | 2385 | 24.90 | 174 |
Cheese, cheshire | 2238 | 23.37 | 174 |
Cheese, colby | 2275 | 23.76 | 174 |
Cheese, cottage, creamed, large or small curd | 1116 | 11.12 | 182 |
Cheese, cottage, creamed, with fruit | 1091 | 10.69 | 186 |
Cheese, cottage, nonfat, uncreamed, dry, large or small curd | 1037 | 10.34 | 182 |
|
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.
Leucine
Leucine is an essential amino acid in humans and other mammals. As an essential
amino acid, leucine can't be synthesized by animals. Consequently, it must be ingested,
usually as a component of proteins. In plants and microorganisms, leucine is synthesized
from pyruvic acid by a series of enzymes.
Leucine is used in the liver, adipose tissue, and muscle tissue. In adipose and
muscle tissue, leucine is used in the formation of sterols, and the combined usage
of leucine in these two tissues is seven times greater than its use in the liver.
Leucine is the only dietary amino acid that has the capacity to stimulate muscle
protein synthesis. As a dietary supplement, leucine has been found to slow the degradation
of muscle tissue by increasing the synthesis of muscle proteins in aged rats.
While once seen as an important part of the three branch chained amino acids in
sports supplements, leucine has since earned more attention on its own as a catalyst
for muscle growth and muscular insurance. Supplement companies once marketed the
"ideal" 2:1:1 ratio of leucine, iso-leucine and valine; but with evidence that leucine
is the most important amino acid for muscle building, it has become much more popular
as the primary ingredient in dietary supplements.
Our Protein-Related Online Databases
See our most complete directory of Protein-Related Online Databases with nutrient databases from the US, UK, Canada, France, Italy, Sweden, Switzerland, etc.
Leucine Food Sources
List of 120 foods highest in leucine. Leucine content is in grams per 100 grams
of food weight.
| Foods Rich in Leucine |
Leucine (g) |
| Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO |
7.200 |
| Egg, white, dried, powder, glucose reduced |
7.172 |
| Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus |
7.100 |
| Soy protein isolate, potassium type |
6.783 |
| Soy protein isolate |
6.783 |
| Soy protein isolate, potassium type, crude protein basis |
6.783 |
| Egg, white, dried, flakes, glucose reduced |
6.695 |
| Seal, bearded (Oogruk), meat, dried (Alaska Native) |
6.386 |
| Whale, beluga, meat, dried (Alaska Native) |
5.778 |
| Fish, cod, Atlantic, dried and salted |
5.106 |
| Seaweed, spirulina, dried |
4.947 |
| Soy protein concentrate, crude protein basis (N x 6.25), produced by acid wash |
4.917 |
| Soy protein concentrate, produced by alcohol extraction |
4.917 |
| Soy protein concentrate, produced by acid wash |
4.917 |
| Seal, bearded (Oogruk), meat, partially dried (Alaska Native) |
4.822 |
| Egg, whole, dried, stabilized, glucose reduced |
4.231 |
| Fish, whitefish, dried (Alaska Native) |
4.110 |
| Cheese, parmesan, shredded |
4.013 |
| Seeds, sesame flour, low-fat |
3.841 |
| Soy flour, defatted, crude protein basis (N x 6.25) |
3.828 |
| Soy flour, defatted |
3.828 |
| Smelt, dried (Alaska Native) |
3.820 |
| Mollusks, whelk, unspecified, cooked, moist heat |
3.807 |
| Soy flour, low-fat, crude protein basis (N x 6.25) |
3.789 |
| Cheese, parmesan, grated |
3.718 |
| Soy meal, defatted, raw |
3.660 |
| Soy meal, defatted, raw, crude protein basis (N x 6.25) |
3.660 |
| Foods Rich in Leucine |
Leucine (g) |
| Tofu, dried-frozen (koyadofu) |
3.644 |
| Tofu, dried-frozen (koyadofu), prepared with calcium sulfate |
3.644 |
| Milk, dry, nonfat, regular, without added vitamin A and vitamin D |
3.542 |
| Milk, dry, nonfat, regular, with added vitamin A and vitamin D |
3.542 |
| Seeds, sunflower seed flour, partially defatted |
3.500 |
| Milk, dry, nonfat, calcium reduced |
3.478 |
| Cheese, parmesan, hard |
3.452 |
| Milk, dry, nonfat, instant, with added vitamin A and vitamin D |
3.438 |
| Milk, dry, nonfat, instant, without added vitamin A and vitamin D |
3.438 |
| Seeds, cottonseed flour, low fat (glandless) |
3.404 |
| Peanut flour, defatted |
3.384 |
| Milk, buttermilk, dried |
3.360 |
| Seeds, cottonseed meal, partially defatted (glandless) |
3.354 |
| Snacks, pork skins, plain |
3.322 |
| Egg Mix, USDA Commodity |
3.312 |
| Soybeans, mature seeds, raw |
3.309 |
| Soybeans, mature seeds, dry roasted |
3.223 |
| Snacks, pork skins, barbecue-flavor |
3.221 |
| Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled |
3.165 |
| Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled |
3.151 |
| Seeds, sesame flour, partially defatted |
3.088 |
| Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, grilled |
3.069 |
| Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, |
3.018 |
| Beef, rib, back ribs, bone-in, separable lean only, trimmed to 0" fat, select, cooked, braised |
3.010 |
| Pork, cured, bacon, cooked, microwaved |
3.008 |
| Pork, cured, bacon, cooked, pan-fried |
2.985 |
| Pork, cured, bacon, cooked, broiled, pan-fried or roasted |
2.985 |
| Foods High in Leucine |
Leucine (g) |
| Cheese, parmesan, dry grated, reduced fat |
2.983 |
| Beef, rib eye steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled |
2.979 |
| Beef, rib eye steak, boneless, lip off, separable lean only, trimmed to 0" fat, select, cooked, grilled |
2.979 |
| Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, roasted |
2.953 |
| Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled |
2.945 |
| Beef, top loin petite roast, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, roasted |
2.929 |
| Veal, leg (top round), separable lean only, cooked, braised |
2.922 |
| Leavening agents, yeast, baker's, active dry |
2.920 |
| Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted |
2.917 |
| Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, select, cooked, |
2.916 |
| Game meat, bison, chuck, shoulder clod, separable lean only, 3-5 lb roast, cooked, braised |
2.898 |
| Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium |
2.884 |
| Veal, leg (top round), separable lean and fat, cooked, braised |
2.878 |
| Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled |
2.876 |
| Beef, rib eye steak, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, grilled |
2.875 |
| Beef, round, top round, separable lean only, trimmed to 0" fat, all grades, cooked, braised |
2.873 |
| Soybeans, mature seeds, roasted, salted |
2.868 |
| Soybeans, mature seeds, roasted, no salt added |
2.868 |
| Beef, round, top round, separable lean only, trimmed to 0" fat, select, cooked, braised |
2.855 |
| Beef, round, top round, separable lean only, trimmed to 0" fat, choice, cooked, braised |
2.855 |
| Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled |
2.847 |
| Veal, shoulder, arm, separable lean only, cooked, braised |
2.844 |
| Soy flour, full-fat, roasted |
2.834 |
| Beef, round, top round, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised |
2.834 |
| Soy flour, full-fat, roasted, crude protein basis (N x 6.25) |
2.834 |
| Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, |
2.821 |
| Beef, round, top round, separable lean and fat, trimmed to 0" fat, choice, cooked, braised |
2.815 |
| Beef, round, top round, separable lean and fat, trimmed to 0" fat, select, cooked, braised |
2.815 |
| Soy flour, full-fat, raw |
2.812 |
| Soy flour, full-fat, raw, crude protein basis (N x 6.25) |
2.812 |
| Foods High in Leucine |
Leucine (g) |
| Seeds, cottonseed flour, partially defatted (glandless) |
2.798 |
| Spices, parsley, dried |
2.794 |
| Pork, cured, bacon, cooked, baked |
2.782 |
| Veal, cubed for stew (leg and shoulder), separable lean only, cooked, braised |
2.781 |
| Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised |
2.779 |
| Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, roasted |
2.779 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, |
2.777 |
| Lamb, domestic, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised |
2.764 |
| Mutton, cooked, roasted (Navajo) |
2.764 |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, choice, cooked, braised |
2.762 |
| Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled |
2.759 |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised |
2.757 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, |
2.757 |
| Beef, chuck, arm pot roast, separable lean only, trimmed to 1/8" fat, select, cooked, braised |
2.753 |
| Game meat, beaver, cooked, roasted |
2.749 |
| Lupins, mature seeds, raw |
2.743 |
| Veal, rib, separable lean only, cooked, braised |
2.741 |
| Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, select, cooked, braised |
2.741 |
| Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, all grades, |
2.739 |
| Chicken, broilers or fryers, breast, meat only, cooked, rotisserie, original seasoning |
2.736 |
| Beef, round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, cooked, braised |
2.736 |
| Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, select, cooked, braised |
2.735 |
| Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, all grades, cooked, braised |
2.732 |
| Seal, bearded (Oogruk), meat, dried, in oil (Alaska Native) |
2.730 |
| Game meat, deer, shoulder clod, separable lean only, 3-5 lb roast, cooked, braised |
2.729 |
| Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, |
2.728 |
| Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled |
2.726 |
| Elk, free range, roast, eye of round, cooked (Shoshone Bannock) |
2.724 |
| Beef, round, bottom round, steak, separable lean only, trimmed to 1/8" fat, choice, cooked, braised |
2.722 |
Leucine: Relief for the Long-Distance Runner
Long-distance runners and others performing strenuous exercises have long known
that they should eat carbohydrates after workouts to replace the energy stores they
have exhausted. Now a report in The Journal of Nutrition suggests that eating meat,
dairy products and protein bars containing the amino acid leucine after intense
exercise also significantly cuts down on the time muscles need to recover...
During exercise, some of the protein that makes up muscles is broken down, preventing
them from working fully. But leucine, an amino acid, or protein component, appears
to spark the first step in creating, or synthesizing, protein, leading to muscle
renewal. ''Our research shows that consuming food with leucine after exercising
starts the recovery process right away,'' said Dr. Donald K. Layman, an exercise
scientist at the University of Illinois. ''The quicker an exerciser recovers, the
sooner he or she can operate at peak capacity. When you are at less than full recovery,
you give a less than full performance,'' Dr. Layman said.
Read more...