Top 35 Foods Highest in Isoleucine (BCAA) Per 100 Calories (Nutrient Density)

Maximize Isoleucine (BCAA) (g) while staying in a calorie deficit: USDA foods ranked by Isoleucine (BCAA) delivered per 100 kcal of energy. Branched-chain amino acid promoting muscular glucose uptake and hemoglobin synthesis.

USDA Leaderboard: Top 35 Foods Highest in Isoleucine (BCAA) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Egg, white, raw, fresh (0.661 g per 100g).

Rank	USDA Food Item	Isoleucine (BCAA) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Egg, white, raw, fresh	0.661 g	44.1%	1.27 g	52 kcal · 10.9g P
#2	Egg, white, dried	4.58 g	100%	1.2 g	382 kcal · 81.1g P
#3	Fish, haddock, cooked, dry heat	1.07 g	71.1%	1.19 g	90 kcal · 20g P
#4	Fish, haddock, raw	0.871 g	58.1%	1.18 g	74 kcal · 16.3g P
#5	Fish, halibut, Atlantic and Pacific, raw	0.959 g	63.9%	1.05 g	91 kcal · 18.6g P
#6	Game meat, moose, raw	1.07 g	71.2%	1.05 g	102 kcal · 22.2g P
#7	Veal, shank, separable lean only, raw	0.974 g	64.9%	1.04 g	94 kcal · 19.8g P
#8	Game meat, buffalo, water, raw	1.02 g	68.2%	1.03 g	99 kcal · 20.4g P
#9	Pheasant, breast, meat only, raw	1.37 g	91.3%	1.03 g	133 kcal · 24.4g P
#10	Fish, pollock, Alaska, raw (may contain additives to retain moisture)	0.573 g	38.2%	1.02 g	56 kcal · 12.2g P
#11	Fish, roughy, orange, raw	0.767 g	51.1%	1.01 g	76 kcal · 16.4g P
#12	Fish, pike, northern, raw	0.887 g	59.1%	1.01 g	88 kcal · 19.3g P
#13	Crustaceans, crab, blue, raw	0.875 g	58.3%	1.01 g	87 kcal · 18.1g P
#14	Fish, cusk, raw	0.875 g	58.3%	1.01 g	87 kcal · 19g P
#15	Fish, ling, raw	0.875 g	58.3%	1.01 g	87 kcal · 19g P
#16	Fish, sunfish, pumpkin seed, raw	0.894 g	59.6%	1 g	89 kcal · 19.4g P
#17	Quail, breast, meat only, raw	1.23 g	82.2%	1 g	123 kcal · 22.6g P
#18	Fish, mahimahi, raw	0.852 g	56.8%	1 g	85 kcal · 18.5g P
#19	Fish, cod, Atlantic, raw	0.821 g	54.7%	1 g	82 kcal · 17.8g P
#20	Crustaceans, crab, queen, raw	0.897 g	59.8%	0.997 g	90 kcal · 18.5g P
#21	Pheasant, raw, meat only	1.32 g	88.3%	0.995 g	133 kcal · 23.6g P
#22	Guinea hen, meat only, raw	1.09 g	72.7%	0.991 g	110 kcal · 20.6g P
#23	Fish, burbot, raw	0.89 g	59.3%	0.989 g	90 kcal · 19.3g P
#24	Fish, tuna, fresh, yellowfin, raw	1.08 g	71.8%	0.988 g	109 kcal · 24.4g P
#25	Fish, tuna, fresh, skipjack, raw	1.01 g	67.6%	0.984 g	103 kcal · 22g P
#26	Fish, cod, Pacific, raw (may have been previously frozen)	0.679 g	45.3%	0.984 g	69 kcal · 15.3g P
#27	Crustaceans, crab, dungeness, raw	0.844 g	56.3%	0.981 g	86 kcal · 17.4g P
#28	Fish, perch, mixed species, raw	0.893 g	59.5%	0.981 g	91 kcal · 19.4g P
#29	Fish, pollock, Atlantic, raw	0.896 g	59.7%	0.974 g	92 kcal · 19.4g P
#30	Fish, rockfish, Pacific, mixed species, raw	0.876 g	58.4%	0.973 g	90 kcal · 18.4g P
#31	Elk, free range, ground, raw (Shoshone Bannock)	0.944 g	62.9%	0.973 g	97 kcal · 20.1g P
#32	Fish, pout, ocean, raw	0.767 g	51.1%	0.971 g	79 kcal · 16.6g P
#33	Fish, grouper, mixed species, raw	0.893 g	59.5%	0.971 g	92 kcal · 19.4g P
#34	Fish, tilapia, raw	0.93 g	62%	0.969 g	96 kcal · 20.1g P
#35	Chicken, roasting, meat only, raw	1.07 g	71.5%	0.967 g	111 kcal · 20.3g P

Related Nutrient & Macro Rankings