About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1014 foods have been measured for Leucine. This is a research tool — nothing here constitutes medical advice.

About Leucine

An essential BCAA that plays a key role in stimulating muscle protein synthesis as part of an overall adequate-protein diet.

⚠️ Too little

Deficiency is uncommon; low overall protein intake is the main risk rather than isolated leucine deficiency.

🚫 Too much

High-dose BCAA supplements are not usually necessary if dietary protein is adequate; food sources are generally safe.

Sources: WHO/FAO/UNU · NIH ODS
⚠️ Partial database coverage (17.5%)
Only 177 of 1014 foods in the database have a recorded value for Leucine. The ranked list below shows what we have — foods not in the list simply haven't been measured yet rather than containing none.

Foods Containing Leucine

177 foods with recorded data, ranked highest first. Showing 1–100 of 177. Values per 100g fresh weight.

# Food Per 100g Level
★ Eggs, chicken, yolk, raw 1,4 g
★ Eggs, chicken, whole, boiled 1,14 g
★ Eggs, chicken, whole, raw 1,12 g
4 Eggs, chicken, white, raw 997 g
5 Cheese, Parmesan 3.73 g
6 Flour, soy, full-fat 3.06 g
7 Cheese, goat's, hard 3.04 g
8 Lupin Beans 2.91 g
9 Soybeans (Dry) 2.89 g
10 Cheese, Edam 2.6 g
11 Cheese, Cheddar 2.54 g
12 Cheese, Mozzarella 2.53 g
13 Cheese, Double Gloucester 2.5 g
14 Cheese, Cheshire 2.34 g
15 Cheese, Red Leicester 2.34 g
16 Melon seeds 2.32 g
17 Cheese, Wensleydale 2.25 g
18 Peanuts, dry roasted, unsalted 2.18 g
19 Cheese, Stilton 2.17 g
20 Broad Beans (Fava) 2.1 g
21 Cheese, Camembert 2.09 g
22 Red Lentils (Split, Dry) 2.06 g
23 Cress seeds 2.05 g
24 Green Lentils (Dry) 1.96 g
25 Brown Lentils (Dry) 1.96 g
26 Cheese, Brie 1.93 g
27 Cheese, processed, plain 1.93 g
28 Mung Beans 1.92 g
29 Black-eyed Beans/Peas 1.89 g
30 Puy/French Green Lentils 1.85 g
31 Almonds (raw) 1.8 g
32 Kidney Beans (Red) 1.78 g
33 Yellow Split Peas (Dry) 1.78 g
34 Green Split Peas (Dry) 1.78 g
35 Great Northern Beans 1.77 g
36 Almond butter, creamy 1.75 g
37 Haricot/Navy Beans 1.72 g
38 Navy Beans (Haricot) 1.72 g
39 Chickpeas (Dry) 1.72 g
40 Nigella seeds (kalonji) 1.71 g
41 Pinto Beans 1.7 g
42 Borlotti Beans 1.69 g
43 Black Beans 1.69 g
44 Poppy seeds 1.69 g
45 Tempeh (Soy) 1.67 g
46 Sesame butter, creamy 1.65 g
47 Caraway seeds 1.62 g
48 Carlin/Black Peas 1.61 g
49 Flageolet Beans 1.61 g
50 Adzuki Beans 1.6 g
51 Cheese, Feta 1.56 g
52 Butter Beans (Lima) 1.54 g
53 Pistachios (raw) 1.52 g
54 Flaxseed (linseed), ground 1.5 g
55 Golden linseed (flax) 1.5 g
56 Cashew nuts, raw 1.5 g
57 Sesame seeds 1.49 g
58 Tofu (Firm, Plain) 1.37 g
59 Chia seeds, dried 1.35 g
60 Dill seeds 1.31 g
61 Ajwain (carom) seeds 1.3 g
62 Walnuts (raw) 1.25 g
63 Cheese, cottage 1.23 g
64 Basil seeds 1.21 g
65 Brazil nuts (raw) 1.21 g
66 Hazelnuts (raw) 1.19 g
67 Oat Bran 1.17 g
68 Oat Groats 1.17 g
69 Pine nuts (raw) 1.15 g
70 Wild Rice (Canoe Wild Rice) 1.01 g
71 Farro/Emmer (Grain) 1.01 g
72 Spelt (Grain) 1.01 g
73 Khorasan/Kamut (Grain) 1 g
74 Amaranth (Grain) 1 g
75 Nuts, walnuts, English, halves, raw 0.997 g
76 Edamame (Green Soybeans) 0.982 g
77 Cheese spread, plain 0.98 g
78 Quinoa (Grain) 0.973 g
79 Freekeh (Roasted Green Wheat) 0.966 g
80 Wheat Berries (Wholegrain Kernels) 0.945 g
81 Rolled Oats 0.932 g
82 Teff (Grain) 0.918 g
83 Buckwheat Flour 0.918 g
84 Buckwheat Groats 0.911 g
85 Pasta (Durum, Dry) 0.897 g
86 Popcorn (Unpopped Kernels) 0.89 g
87 Couscous (Dry) 0.883 g
88 Semolina (Durum Wheat) 0.876 g
89 Barley (Hulled/Pot) 0.863 g
90 Bulgur Wheat 0.849 g
91 Pecans (raw) 0.779 g
92 Millet (Grain) 0.759 g
93 Sorghum (Grain) 0.731 g
94 Rye (Grain) 0.711 g
95 Barley (Pearled) 0.683 g
96 Chickpeas (Cooked, Drained) 0.676 g
97 Nuts, pecans, halves, raw 0.67 g
98 Macadamia nuts (raw) 0.669 g
99 Yoghurt, Greek-style, plain 0.63 g
100 Bread, white, sliced 0.621 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.