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Leucine content of foods. A person weighing 70kg 154 pounds should consume around 2730mg of leucine per day. Leucine is an essential amino acid meaning that we can only get it from food. Click here to. This resource was developed with support from the msud family support group.
Please let us know if you have any suggestions on how to make this website better. The foods are ordered from high to low content. Better choices for healthy weight loss the better choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list and therefore are better for healthy weight loss diets. Soy based foods are also good leucine sources for example 1 cup of tempeh a fermented soy food provides 24 grams.
High leucine foods include chicken beef pork fish tuna tofu canned beans milk cheese squash seeds and eggs. Below is a list of select food sources which contain high and low leucine content with estimates of their leucine content. Leucine and protein content of foods. Leucine rich food sources include legumes such as soy beans and cowpea and animal products such as cheese beef and fish.
Enter any parts of food name then hit return to search. 465 mg per 15 g edible portion shirasuboshi semi dried 300 mg per 10 g edible portion soybean kinako hulled bean type 145 mg. Foods highest in leucine. Leucine content of foods search entire us.
Leucine content of foods. Butter whipped with salt. Other good sources include dried spirulina a seaweed product with almost 3 grams in 12 cup and peanuts which have 14 grams of leucine in 12 cup. This is a searchable pdf file.
To search for a specific food click on the search symbol in the menu bar at the top of each page. Leucine content in common foods whey protein isolate 23 g protein 25 g leucine 92 calories soy protein isolate 31 g protein 25 g leucine 125 calories skim milk 37 servings 874 ml 333 calories top round beef 13 servings 142 g 25 g leucine 391 calories raw chicken breast 13 servings 142 g 25 g leucine 147 calories whole wheat bread 128 servings 641 g 25 g leucine 3462 calories. Food name leucine protein score. The other 2 are isoleucine and the valine.
The recommended daily intake for leucine is 39mg per kilogram of body weight or 177mg per pound. Leucine and protein content of foods. Its also one of the 3 branched chain amino acids bcaas important for building muscle proteins. This prediction is based on the nutrient content of these foods but does not take into account.
Foods by leucine content food search results.
