Best Leucine Rich Foods (Foods High in Leucine)

This article is about best leucine rich foods. Leucine is considered to be one of the essential amino acids that help in maintaining protein content in the body. This amino acid is the first choice of people who want to gain muscles, as leucine helps a lot in stimulating muscle growth. It is also used to prevent the risk of deterioration of muscle as this risk increases with age. If we talk about the daily recommended dosage of leucine, then it is 17.7 mg per pound or 39 mg per kilogram of body weight. So, add this essential amino acid to your diet. Your body needs amino acid to manufacture various proteins and biochemical reactions in the cells of your body. So, read this article and learn about the best leucine rich foods.

Leucine Deficiency Symptoms:

Basically, there are nine amino acids that are considered very important for our body growth. If you suffer from leucine deficiency, then you may encounter various symptoms like:

So, it is really important to consume leucine rich foods to prevent leucine deficiency. If you really don’t want to suffer from these symptoms then simply add leucine rich foods to your diet.

Benefits of Leucine:

Before we move ahead, let us know the few benefits of leucine:

  • It helps in stimulating muscle tissue growth.
  • It improves the functioning of the liver.
  • It helps in producing insulin inside the body that in turn helps in controlling blood sugar level.
  • It helps in controlling obesity.
  • It can lower high cholesterol levels easily.
  • It also provides positive results on muscle cells and liver.


It is really important to eat leucine rich foods as they provide an essential supply of this amino acid to our body. It provides various health benefits. So, add these foods to your diet and consult your doctor or dietitian to know about the proper dosage of leucine.

Best Leucine Rich Foods

Best Leucine Rich Foods:

Here is the list of best leucine rich foods. They are as follows:

1.) Parmesan Cheese High in Leucine

Parmesan cheese is a tasty cheese made up of cow’s milk. It is one of the highest sources of leucine. Just 100 grams of Parmesan cheese contain 3452 mg of leucine content in it that is equivalent to 121% D.V. So, add this amino acid to your diet by adding cheese to different foods and recipes you cook.

2.) Dairy Products Rich in Leucine

Dairy products are high in proteins and they contain a good amount of leucine amino acid in it. Just one cup of cow’s milk contains 0.8 grams of leucine. If you add non-fat milk solids in it, then it gains little bit more content of leucine. Even yogurt contains a moderate amount of leucine in it. Also, milk products like cheese serve 0.5-0.7 grams of leucine. So, use dairy products to get a good amount of leucine in your diet.

3.) Beef High in Leucine

Beef is high in leucine amino acid. You need to eat grilled beef if you want health benefits from it. Beef is high in protein and it is good in taste. It provides 116% of the recommended daily value of leucine. So, add it to your diet, but eat it in a limit as it is high in calories.

4.) Chicken Breast Rich in Leucine

The breast of chicken is extremely tasty and it is the choice of the majority of non-vegetarians. It is one of the most favorite dishes served to the people in hotels. It is rich in protein, leucine, and various other nutrients. It contains approximately 97% of the recommended daily value of leucine in it.

5.) Pork High in Leucine

Pork is a quite heavy meal which is not so healthy for your health. But, it contains a good amount of leucine amino acid in it. It provides around 94% of daily recommended value of leucine to your diet. So, eat pork to get leucine, but eat it in a limit.

6.) Pumpkin Seeds Rich in Leucine

These seeds are high in leucine amino and they also contain various other nutrients like zinc, copper, manganese, magnesium, and proteins. These seeds are very healthy for your health. So, add it to your diet. It contains 87% of daily recommended value of leucine in it. Whenever you are in a mood to chew, just eat pumpkin seeds. You may add them to various dishes and also eat them raw or after roasting.

7.) Octopus High in Leucine

Though the octopus is not a famous seafood, but few people love to eat it. This food is low in calories and fat, but it is high in cholesterol. So, it is recommended to eat it in a limit. It is high in leucine and various other nutrients like proteins, trace minerals, and vitamin B-12. The cooked octopus contains approximately 77% of recommended daily value of leucine in it.

8.) Peanuts High in Leucine

You may consume peanuts at any time. They are good for your belly and provide various nutrients like leucine, zinc, and many more. You may also use peanut butter in your dishes and may also eat it at the time of breakfast. You can eat organic peanut or if you want to chew more, then you may choose crunchy peanuts as well. Peanuts contain approximately 66% of daily recommended value of leucine in it. So, add it to your diet to get various health benefits from it.

9.) Soybean Rich in Leucine

Soybean is known for the various health benefits it provides to the body. It is rich in trace minerals, antioxidants, and leucine. Roasted soybeans contain around 118% of daily recommended value of leucine in it. So, add it to your diet and dishes to get various nutrients from it.

10.) Tuna Rich in Leucine

This canned fish is one of the most popular seafood in the world. It even contains a high content of leucine amino acid in it. Cooked tuna serves around 84% of daily recommended value of leucine to your diet.

11.) White Beans High in Leucine

White beans are really good for health and they contain around 22% of daily recommended value of leucine to your diet. So, consume white beans on a regular basis. This is one of the best foods rich in leucine.

12.) Waterfish, Tilefish, and Trout Rich in Leucine

These fishes are light in calories and fat and provide a good amount of leucine to your diet. So, add them to your diet to get leucine. They are counted among the most effective leucine rich foods. Consume them on a regular basis and you will be able to meet your leucine requirement easily.

Few Other Leucine Rich Foods:

Here is the list of few other leucine rich foods:

  • Eggs
  • Chickpeas
  • Raw Lentils
  • Nuts
  • Sesame Butter
  • Milk
  • Soy Milk
  • Asparagus
  • Snap Beans
  • Cowpea, Mature Seeds, Catjang
  • Italian Pork
  • Beef
  • Shrimp

So, add above best leucine rich foods in your diet with a workout to get in shape. Also, start eating leucine rich foods to get various health benefits from it.

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