High Protein Foods with Leucine

Leucine is a unique essential amino acid that acts as a primary trigger for muscle protein synthesis. Consuming an adequate amount per meal to meet the 'leucine threshold' (typically 2.5 to 3 grams) is crucial for maximizing muscle repair and growth. Data is sourced from the USDA FoodData Central.

Food Source
Almonds	Nuts & Seeds	579	21	1.4
Beef, Ground (80% lean, cooked)	Meat	242	23	1.8
Beef, Top Sirloin Steak (cooked)	Meat	215	33.1	2.2
Cheddar Cheese	Dairy & Eggs	404	23	2
Chia Seeds	Nuts & Seeds	486	17	1.2
Chicken Breast (skinless, cooked)	Poultry	151	31	2.5
Cod (Atlantic, cooked)	Fish	99	23	1.9
Cottage Cheese (1% fat)	Dairy & Eggs	80	11	1.05
Edamame (cooked)	Plant-Based	121	11.9	0.75
Egg (whole, large, cooked)	Dairy & Eggs	131	12.6	1.12
Egg Whites (cooked)	Dairy & Eggs	52	10.9	0.8
Feta Cheese	Dairy & Eggs	264	14.2	1.4
Greek Yogurt (nonfat, plain)	Dairy & Eggs	59	10.3	1.03
Greek Yogurt (whole milk, plain)	Dairy & Eggs	95	8.78	0.878
Ground Turkey (93% lean, cooked)	Poultry	176	27	2.2
Hemp Hearts (shelled hemp seeds)	Nuts & Seeds	553	31.6	2.2
Kidney Beans (cooked)	Plant-Based	127	8.7	0.7
Lamb Chop (loin, cooked)	Meat	282	25	2
Lentils (cooked)	Plant-Based	115	9	0.65
Mozzarella (whole milk)	Dairy & Eggs	299	22	1.9
Oats (Rolled, cooked with water)	Grains	71	2.5	0.18
Parmesan Cheese (grated)	Dairy & Eggs	420	35	3.4
Pork Loin (lean only, cooked)	Meat	172	30	2.1
Quinoa (cooked)	Grains	120	4.4	0.4
Salmon (Atlantic, cooked)	Fish	200	22	1.8
Scallops (cooked)	Seafood	111	21	1.6
Seitan (Vital Wheat Gluten)	Plant-Based	370	75	5.2
Shrimp (cooked)	Seafood	99	24	2
Soy Protein Isolate	Supplement	384	88	6.8
Tempeh	Plant-Based	192	20	1.4
Tilapia (cooked)	Fish	128	26	2.1
Tofu (extra firm)	Plant-Based	90	10	0.8
Whey Protein Isolate	Supplement	373	83	8.1