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

Ranked across 2,500 verified whole USDA foods by Leucine (BCAA) (g per 100g) with % Daily Value, calorie density, and macro ratios. Primary mTORC1 signaling branched-chain amino acid that triggers skeletal muscle protein synthesis.

USDA Leaderboard: Top 35 Foods Highest in Leucine (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 (6.84 g per 100g).

Rank	USDA Food Item	Leucine (BCAA) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Egg, white, dried	6.84 g	100%	1.79 g	382 kcal · 81.1g P
#2	Egg, whole, dried	4.15 g	100%	0.701 g	592 kcal · 48g P
#3	Cheese, parmesan, shredded	4.01 g	100%	0.967 g	415 kcal · 37.9g P
#4	Soy meal, defatted, raw	3.66 g	100%	1.09 g	337 kcal · 49.2g P
#5	Tofu, dried-frozen (koyadofu)	3.64 g	100%	0.764 g	477 kcal · 52.5g P
#6	Cheese, Parmesan, hard	3.45 g	100%	0.881 g	392 kcal · 35.8g P
#7	Milk, buttermilk, dried	3.36 g	100%	0.868 g	387 kcal · 34.3g P
#8	Snacks, pork skins, plain	3.32 g	100%	0.611 g	544 kcal · 61.3g P
#9	Cheese, Gruyere	3.1 g	100%	0.751 g	413 kcal · 29.8g P
#10	Cheese, romano	3.07 g	100%	0.794 g	387 kcal · 31.8g P
#11	Cheese, Swiss	2.96 g	98.6%	0.753 g	393 kcal · 27g P
#12	Egg, yolk, dried	2.91 g	96.9%	0.435 g	669 kcal · 33.6g P
#13	Soy flour, full-fat, roasted	2.83 g	94.5%	0.646 g	439 kcal · 38.1g P
#14	Soy flour, full-fat, raw	2.81 g	93.7%	0.648 g	434 kcal · 37.8g P
#15	Mutton, cooked, roasted (Navajo)	2.76 g	92.1%	1.18 g	234 kcal · 33.4g P
#16	Cheese, parmesan, grated	2.75 g	91.6%	0.654 g	420 kcal · 28.4g P
#17	Lupins, mature seeds, raw	2.74 g	91.4%	0.739 g	371 kcal · 36.2g P
#18	Cheese, Fontina	2.66 g	88.8%	0.685 g	389 kcal · 25.6g P
#19	Cheese, goat, hard type	2.63 g	87.7%	0.582 g	452 kcal · 30.5g P
#20	Turkey, ground, fat free, pan-broiled crumbles	2.61 g	87.1%	1.73 g	151 kcal · 31.7g P
#21	Cheese, edam	2.57 g	85.7%	0.72 g	357 kcal · 25g P
#22	Cheese, gouda	2.56 g	85.5%	0.72 g	356 kcal · 24.9g P
#23	Cheese, tilsit	2.55 g	84.9%	0.749 g	340 kcal · 24.4g P
#24	Cheese, port de salut	2.48 g	82.7%	0.705 g	352 kcal · 23.8g P
#25	Cheese, cheddar, sharp, sliced	2.43 g	81.1%	0.594 g	410 kcal · 24.2g P
#26	Cheese, caraway	2.41 g	80.4%	0.641 g	376 kcal · 25.2g P
#27	Cheese, mozzarella, part skim milk	2.37 g	78.8%	0.931 g	254 kcal · 24.3g P
#28	Cheese, Provolone	2.3 g	76.6%	0.654 g	351 kcal · 25.6g P
#29	Cheese, provolone, reduced fat	2.3 g	76.6%	0.838 g	274 kcal · 24.7g P
#30	Canadian bacon, cooked, pan-fried	2.29 g	76.5%	1.57 g	146 kcal · 28.3g P
#31	Beef, cured, dried	2.29 g	76.2%	1.49 g	153 kcal · 31.1g P
#32	Cheese, Colby	2.27 g	75.8%	0.577 g	394 kcal · 23.8g P
#33	Turkey, Ground, cooked	2.26 g	75.4%	1.11 g	203 kcal · 27.4g P
#34	Cheese, Muenster	2.26 g	75.3%	0.614 g	368 kcal · 23.4g P
#35	Cheese, Brick	2.24 g	74.8%	0.605 g	371 kcal · 23.2g P

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