Top 35 Foods Highest in Isoleucine (BCAA) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Isoleucine (BCAA) (g per 100g) with % Daily Value, calorie density, and macro ratios. Branched-chain amino acid promoting muscular glucose uptake and hemoglobin synthesis.

USDA Leaderboard: Top 35 Foods Highest in Isoleucine (BCAA) (USDA Per 100g Ranking)

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, dried (4.58 g per 100g).

Rank	USDA Food Item	Isoleucine (BCAA) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Egg, white, dried	4.58 g	100%	1.2 g	382 kcal · 81.1g P
#2	Egg, whole, dried	2.43 g	100%	0.411 g	592 kcal · 48g P
#3	Tofu, dried-frozen (koyadofu)	2.38 g	100%	0.498 g	477 kcal · 52.5g P
#4	Cheese, parmesan, shredded	2.2 g	100%	0.531 g	415 kcal · 37.9g P
#5	Soy meal, defatted, raw	2.18 g	100%	0.647 g	337 kcal · 49.2g P
#6	Milk, buttermilk, dried	2.08 g	100%	0.536 g	387 kcal · 34.3g P
#7	Cheese, Parmesan, hard	1.89 g	100%	0.483 g	392 kcal · 35.8g P
#8	Egg, yolk, dried	1.7 g	100%	0.254 g	669 kcal · 33.6g P
#9	Soy flour, full-fat, roasted	1.69 g	100%	0.385 g	439 kcal · 38.1g P
#10	Cheese, romano	1.69 g	100%	0.435 g	387 kcal · 31.8g P
#11	Soy flour, full-fat, raw	1.68 g	100%	0.386 g	434 kcal · 37.8g P
#12	Lupins, mature seeds, raw	1.61 g	100%	0.435 g	371 kcal · 36.2g P
#13	Cheese, Gruyere	1.61 g	100%	0.39 g	413 kcal · 29.8g P
#14	Mutton, cooked, roasted (Navajo)	1.59 g	100%	0.679 g	234 kcal · 33.4g P
#15	Cheese, caraway	1.56 g	100%	0.416 g	376 kcal · 25.2g P
#16	Cheese, Swiss	1.54 g	100%	0.391 g	393 kcal · 27g P
#17	Cheese, tilsit	1.48 g	98.9%	0.436 g	340 kcal · 24.4g P
#18	Cheese, Colby	1.48 g	98.3%	0.374 g	394 kcal · 23.8g P
#19	Cheese, parmesan, grated	1.46 g	97%	0.346 g	420 kcal · 28.4g P
#20	Cheese, cheshire	1.45 g	96.7%	0.375 g	387 kcal · 23.4g P
#21	Cheese, port de salut	1.45 g	96.4%	0.411 g	352 kcal · 23.8g P
#22	Turkey, ground, fat free, pan-broiled crumbles	1.42 g	94.5%	0.939 g	151 kcal · 31.7g P
#23	Cheese, low fat, cheddar or colby	1.39 g	92.6%	0.803 g	173 kcal · 24.4g P
#24	Cheese, low-sodium, cheddar or colby	1.39 g	92.6%	0.349 g	398 kcal · 24.4g P
#25	Cheese, Fontina	1.38 g	92.3%	0.356 g	389 kcal · 25.6g P
#26	Snacks, pork skins, plain	1.38 g	92.1%	0.254 g	544 kcal · 61.3g P
#27	Pheasant, breast, meat only, raw	1.37 g	91.3%	1.03 g	133 kcal · 24.4g P
#28	Cheese, Mexican blend	1.36 g	90.4%	0.353 g	384 kcal · 23.5g P
#29	Pheasant, raw, meat only	1.32 g	88.3%	0.995 g	133 kcal · 23.6g P
#30	Canadian bacon, cooked, pan-fried	1.32 g	88%	0.904 g	146 kcal · 28.3g P
#31	Beef, cured, dried	1.31 g	87.2%	0.855 g	153 kcal · 31.1g P
#32	Cheese, edam	1.31 g	87.2%	0.366 g	357 kcal · 25g P
#33	Cheese, gouda	1.31 g	87.1%	0.367 g	356 kcal · 24.9g P
#34	Cheese, cheddar, sharp, sliced	1.29 g	85.9%	0.314 g	410 kcal · 24.2g P
#35	Bratwurst, pork, cooked	1.28 g	85.4%	0.385 g	333 kcal · 13.7g P

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