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

Maximize Leucine (BCAA) (g) while staying in a calorie deficit: USDA foods ranked by Leucine (BCAA) delivered per 100 kcal of energy. Primary mTORC1 signaling branched-chain amino acid that triggers skeletal muscle protein synthesis.

USDA Leaderboard: Top 35 Foods Highest in Leucine (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: Fish, haddock, cooked, dry heat (1.88 g per 100g).

Rank	USDA Food Item	Leucine (BCAA) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Fish, haddock, cooked, dry heat	1.88 g	62.7%	2.09 g	90 kcal · 20g P
#2	Fish, haddock, raw	1.54 g	51.2%	2.08 g	74 kcal · 16.3g P
#3	Egg, white, raw, fresh	1.02 g	33.9%	1.95 g	52 kcal · 10.9g P
#4	Game meat, moose, raw	1.96 g	65.2%	1.92 g	102 kcal · 22.2g P
#5	Elk, free range, ground, raw (Shoshone Bannock)	1.81 g	60.4%	1.87 g	97 kcal · 20.1g P
#6	Fish, halibut, Atlantic and Pacific, raw	1.69 g	56.4%	1.86 g	91 kcal · 18.6g P
#7	Egg, white, dried	6.84 g	100%	1.79 g	382 kcal · 81.1g P
#8	Fish, pike, northern, raw	1.56 g	52.2%	1.78 g	88 kcal · 19.3g P
#9	Fish, cusk, raw	1.54 g	51.5%	1.77 g	87 kcal · 19g P
#10	Fish, ling, raw	1.54 g	51.4%	1.77 g	87 kcal · 19g P
#11	Game meat, buffalo, water, raw	1.75 g	58.5%	1.77 g	99 kcal · 20.4g P
#12	Fish, sunfish, pumpkin seed, raw	1.58 g	52.6%	1.77 g	89 kcal · 19.4g P
#13	Fish, mahimahi, raw	1.5 g	50.1%	1.77 g	85 kcal · 18.5g P
#14	Fish, cod, Atlantic, raw	1.45 g	48.2%	1.76 g	82 kcal · 17.8g P
#15	Fish, cod, Pacific, raw (may have been previously frozen)	1.21 g	40.4%	1.76 g	69 kcal · 15.3g P
#16	Fish, pollock, Alaska, raw (may contain additives to retain moisture)	0.98 g	32.7%	1.75 g	56 kcal · 12.2g P
#17	Fish, burbot, raw	1.57 g	52.3%	1.74 g	90 kcal · 19.3g P
#18	Game meat, elk, raw	1.94 g	64.5%	1.74 g	111 kcal · 22.9g P
#19	Fish, tuna, fresh, yellowfin, raw	1.9 g	63.3%	1.74 g	109 kcal · 24.4g P
#20	Fish, tuna, fresh, skipjack, raw	1.79 g	59.6%	1.74 g	103 kcal · 22g P
#21	Fish, perch, mixed species, raw	1.58 g	52.5%	1.73 g	91 kcal · 19.4g P
#22	Turkey, ground, fat free, raw	1.94 g	64.6%	1.73 g	112 kcal · 23.6g P
#23	Turkey, ground, fat free, pan-broiled crumbles	2.61 g	87.1%	1.73 g	151 kcal · 31.7g P
#24	Fish, pollock, Atlantic, raw	1.58 g	52.7%	1.72 g	92 kcal · 19.4g P
#25	Fish, grouper, mixed species, raw	1.57 g	52.5%	1.71 g	92 kcal · 19.4g P
#26	Fish, pout, ocean, raw	1.35 g	45.1%	1.71 g	79 kcal · 16.6g P
#27	Fish, roughy, orange, raw	1.29 g	43.1%	1.7 g	76 kcal · 16.4g P
#28	Turkey, retail parts, breast, meat only, raw	1.93 g	64.4%	1.69 g	114 kcal · 23.3g P
#29	Fish, lingcod, raw	1.44 g	47.8%	1.69 g	85 kcal · 17.7g P
#30	Fish, rockfish, Pacific, mixed species, raw	1.52 g	50.5%	1.68 g	90 kcal · 18.4g P
#31	Veal, shank, separable lean only, raw	1.57 g	52.4%	1.67 g	94 kcal · 19.8g P
#32	Fish, pike, walleye, raw	1.55 g	51.8%	1.67 g	93 kcal · 19.1g P
#33	Fish, tilapia, raw	1.6 g	53.4%	1.67 g	96 kcal · 20.1g P
#34	Fish, snapper, mixed species, raw	1.67 g	55.6%	1.67 g	100 kcal · 20.5g P
#35	Turkey, retail parts, wing, meat only, raw	1.86 g	62%	1.66 g	112 kcal · 22.5g P

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