Reference

Leucine in common foods

Leucine is the amino acid used as a per-meal check in this library. A practical range discussed with the card is about 2.5–3 g. The working number on the card is 2.7 g. The table is the USDA amount in ordinary foods, not a target for you.

USDA FoodData Central, SR Legacy, nutrient 1213 (leucine), per 100 g edible portion. Powders are left off this table. The per-meal check of about 2.5–3 g leucine, and why the card uses 2.7 g, is explained in the leucine guide. Moore et al. 2009 is the threshold paper that guide cites (doi.org/10.3945/ajcn.2008.26401).

Leucine in common foods. 87 foods. Serving leucine is the library serving times leucine per 100 g.

Food	Serving	Protein g/100 g	Leucine g/100 g	Leucine in that serving	Source
Poultry. Canned chicken, drained	100 g drained	25.30	1.980	1.980 g	USDA canned chicken / roasted breast family
Chicken breast, roasted	100 g cooked	31.02	2.425	2.425 g	USDA FDC 171477 SR Legacy
Chicken thigh, roasted	100 g cooked	24.86	1.915	1.915 g	USDA FDC 172388 SR Legacy
Duck breast, roasted	100 g cooked	23.48	1.896	1.896 g	USDA FDC duck, roasted SR Legacy
Ground turkey, cooked	100 g cooked	27.36	2.201	2.201 g	USDA FDC turkey, ground, cooked (SR Legacy amino acids)
Rotisserie chicken, white meat	100 g	27.38	2.140	2.140 g	USDA roasted chicken breast family (FDC 171477)
Turkey breast, deli sliced	56 g (2 oz)	17.00	1.350	0.756 g	USDA FDC turkey breast, sliced SR Legacy
Turkey breast, roasted	100 g cooked	29.27	2.384	2.384 g	USDA FDC 171506 SR Legacy
Meat. Beef sirloin, broiled	100 g cooked	30.80	2.530	2.530 g	USDA FDC 174528 SR Legacy
Bison, roasted	100 g cooked	28.44	2.312	2.312 g	USDA FDC 173345 SR Legacy
Canadian bacon, grilled	56 g	20.20	1.610	0.902 g	USDA Canadian bacon SR Legacy
Ground beef 90% lean, broiled	100 g cooked	26.11	2.111	2.111 g	USDA FDC 174036 SR Legacy
Ground beef 93% lean, broiled	100 g cooked	27.07	2.189	2.189 g	USDA FDC 173125 SR Legacy
Ham, extra-lean, sliced	56 g (2 oz)	20.93	1.663	0.931 g	USDA FDC ham, extra lean SR Legacy
Lamb loin, broiled	100 g cooked	28.17	2.191	2.191 g	USDA FDC 174371 SR Legacy
Pork loin, roasted	100 g cooked	26.17	2.140	2.140 g	USDA FDC 168250 SR Legacy
Pork tenderloin, roasted	100 g cooked	26.17	2.211	2.211 g	USDA FDC pork tenderloin, roasted SR Legacy
Venison, roasted	100 g cooked	30.21	2.419	2.419 g	USDA FDC venison, roasted SR Legacy
Fish. Anchovy, canned	45 g tin	28.89	2.200	0.990 g	USDA FDC 174182 SR Legacy
Atlantic cod, cooked	100 g cooked	22.83	1.860	1.860 g	USDA FDC 171956 SR Legacy
Atlantic salmon, cooked	100 g cooked	25.44	1.900	1.900 g	USDA FDC 175167 SR Legacy
Canned salmon, drained	100 g drained	20.63	1.620	1.620 g	USDA FDC canned salmon SR Legacy
Clams, cooked	100 g	25.55	1.808	1.808 g	USDA FDC 171975 SR Legacy
Crab, cooked	100 g cooked	20.52	1.579	1.579 g	USDA FDC 174202 SR Legacy
Haddock, cooked	100 g cooked	19.99	1.625	1.625 g	USDA FDC 174198 SR Legacy
Halibut, cooked	100 g cooked	22.54	1.832	1.832 g	USDA FDC 174200 SR Legacy
Lobster, cooked	100 g cooked	19.00	1.507	1.507 g	USDA FDC 174203 SR Legacy
Mackerel, cooked	100 g cooked	23.85	1.888	1.888 g	USDA FDC 175119 SR Legacy
Mussels, cooked	100 g	23.80	1.685	1.685 g	USDA FDC 174215 SR Legacy
Octopus, cooked	100 g	29.82	2.106	2.106 g	USDA FDC 174219 SR Legacy
Pollock, cooked	100 g cooked	23.48	1.907	1.907 g	USDA FDC 173714 SR Legacy
Rainbow trout, cooked	100 g cooked	23.80	1.850	1.850 g	USDA FDC 173718 SR Legacy
Sardines, canned in oil, drained	100 g drained	24.62	1.950	1.950 g	USDA FDC 175139 SR Legacy
Scallops, cooked	100 g cooked	20.54	1.513	1.513 g	USDA FDC 174217 SR Legacy
Shrimp, cooked	100 g cooked	23.98	1.887	1.887 g	USDA FDC 171971 SR Legacy
Smoked salmon	80 g	18.28	1.496	1.197 g	USDA FDC 173687 SR Legacy
Tilapia, cooked	100 g cooked	26.15	2.037	2.037 g	USDA FDC 175176 SR Legacy
Tuna pouch, drained	74 g pouch	25.51	2.037	1.507 g	USDA FDC 172290 typical pouch drained weight
Tuna, canned in water, drained	100 g drained	25.51	2.037	2.037 g	USDA FDC 172290 SR Legacy
Tuna, yellowfin, cooked	100 g cooked	29.15	2.368	2.368 g	USDA FDC 175157 SR Legacy
Eggs. Egg white	100 g (~3 whites)	10.90	0.888	0.888 g	USDA FDC 172183 SR Legacy
Egg, hard-boiled	1 large (50 g)	12.58	1.086	0.543 g	USDA FDC 173424 SR Legacy
Eggs, two, cooked as omelet	2 large (100 g)	12.58	1.086	1.086 g	USDA FDC 173424 × two large eggs
Dairy. Cheddar cheese	28 g (1 oz)	22.87	1.914	0.536 g	USDA FDC 173517 SR Legacy
Cottage cheese, 1%	200 g	12.39	1.270	2.540 g	USDA FDC 172191 SR Legacy
Cottage cheese, 2%	200 g	10.45	1.110	2.220 g	USDA FDC 172180 SR Legacy
Cottage cheese, low-fat	200 g	11.12	1.180	2.360 g	USDA FDC cottage cheese, lowfat SR Legacy
Feta cheese	28 g	14.21	1.395	0.391 g	USDA FDC 173420 SR Legacy
Greek yogurt, 2%, plain	200 g	8.78	0.890	1.780 g	USDA FDC Greek yogurt, lowfat SR Legacy
Greek yogurt, nonfat, plain	200 g strained	10.19	1.035	2.070 g	USDA FDC 170903 SR Legacy
Halloumi	50 g	21.00	1.850	0.925 g	USDA brined-cheese amino-acid family
Labneh	150 g	9.00	0.900	1.350 g	USDA strained yogurt family (FDC 170903)
Mozzarella string cheese	28 g stick	23.73	1.760	0.493 g	USDA part-skim mozzarella (FDC 170900)
Mozzarella, part-skim	28 g (1 oz)	24.26	1.804	0.505 g	USDA FDC 170900 SR Legacy
Paneer	80 g	18.30	1.720	1.376 g	USDA fresh cheese amino-acid family
Parmesan cheese	20 g	35.75	2.948	0.590 g	USDA FDC 173431 SR Legacy
Quark / fromage blanc	200 g	12.00	1.150	2.300 g	USDA cottage / fresh-cheese family (FDC 172191)
Ricotta, part-skim	124 g (1/2 cup)	11.39	1.163	1.442 g	USDA FDC 170899 SR Legacy
Skyr, plain	170 g cup	11.00	1.120	1.904 g	USDA strained yogurt profile (FDC 170903 family)
Swiss cheese	28 g (1 oz)	26.96	2.959	0.829 g	USDA FDC 170596 SR Legacy
Yogurt, plain, nonfat	245 g cup	5.73	0.584	1.431 g	USDA FDC 170886 SR Legacy
Plant. Almonds	28 g (1 oz)	21.15	1.469	0.411 g	USDA FDC 170567 SR Legacy
Black beans, cooked	172 g (1 cup)	8.86	0.708	1.218 g	USDA FDC 175186 SR Legacy
Chickpeas, cooked	164 g (1 cup)	8.86	0.631	1.035 g	USDA FDC 173757 SR Legacy
Edamame, prepared	155 g (1 cup in pod)	11.91	0.858	1.330 g	USDA FDC 168411 SR Legacy
Green peas, cooked	160 g (1 cup)	5.36	0.323	0.517 g	USDA FDC 170005 SR Legacy
Hemp seeds, hulled	30 g	31.56	2.163	0.649 g	USDA FDC 170148 SR Legacy
Kidney beans, cooked	177 g (1 cup)	8.67	0.692	1.225 g	USDA FDC 175194 SR Legacy
Lentils, cooked	198 g (1 cup)	9.02	0.654	1.295 g	USDA FDC 172421 SR Legacy
Oats, cooked	234 g (1 cup)	2.54	0.196	0.459 g	USDA FDC 173904 SR Legacy
Peanuts, dry-roasted	28 g (1 oz)	23.68	1.535	0.430 g	USDA FDC 174188 SR Legacy
Pumpkin seeds, roasted	28 g (1 oz)	29.84	2.128	0.596 g	USDA FDC 170556 SR Legacy
Quinoa, cooked	185 g (1 cup)	4.40	0.261	0.483 g	USDA FDC 168917 SR Legacy
Soybeans, cooked	172 g (1 cup)	18.21	1.443	2.482 g	USDA FDC 174271 SR Legacy
Tempeh	100 g	20.29	1.579	1.579 g	USDA FDC 174272 SR Legacy
Textured soy (rehydrated)	100 g rehydrated	16.00	1.250	1.250 g	USDA soy protein / soybean amino-acid family
Tofu, firm	150 g	17.27	1.235	1.853 g	USDA FDC 172446 SR Legacy
Vital wheat gluten, dry powder (not ready-to-eat seitan)	100 g dry powder — not a cooked portion	75.16	5.636	5.636 g	USDA FDC 174272 vital wheat gluten (dry ingredient). Do not treat as ready-to-eat seitan.
Sips. Cottage cheese, blended	200 g blended	12.39	1.270	2.540 g	USDA FDC 172191 blended serving
Kefir, low-fat	240 ml	3.79	0.350	0.850 g	USDA FDC kefir, lowfat SR Legacy
Milk, 2%	1 cup (244 g)	3.30	0.319	0.778 g	USDA FDC 171998 SR Legacy
Milk, skim	1 cup (245 g)	3.37	0.335	0.821 g	USDA FDC 171997 SR Legacy
Milk, whole	1 cup (244 g)	3.15	0.304	0.742 g	USDA FDC 171265 SR Legacy
Soy milk, unsweetened	1 cup (243 g)	2.88	0.237	0.576 g	USDA FDC 175215 SR Legacy
Strained yogurt, blended to a sip	250 g blended	10.19	1.035	2.587 g	USDA FDC 170903 applied to a blended serving
Tofu, silken	150 g	4.80	0.350	0.525 g	USDA FDC silken tofu SR Legacy
Ultrafiltered milk, high-protein	240 ml	5.40	0.540	1.296 g	Scaled from USDA milk amino-acid profile (higher protein filtration)

Nutrition reference only, not medical advice, diagnosis or treatment. Not a medical device. Don’t change your medication without your prescriber. We don’t promise that your muscle is protected.