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

Maximize Valine (BCAA) (g) while staying in a calorie deficit: USDA foods ranked by Valine (BCAA) delivered per 100 kcal of energy. Essential branched-chain amino acid supporting muscle tissue repair and nitrogen balance.

USDA Leaderboard: Top 35 Foods Highest in Valine (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 (0.809 g per 100g).

Rank	USDA Food Item	Valine (BCAA) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Egg, white, raw, fresh	0.809 g	44.9%	1.56 g	52 kcal · 10.9g P
#2	Mushrooms, portabella, grilled	0.41 g	22.8%	1.41 g	29 kcal · 3.28g P
#3	Egg, white, dried	5.16 g	100%	1.35 g	382 kcal · 81.1g P
#4	Fish, haddock, cooked, dry heat	1.19 g	66.3%	1.33 g	90 kcal · 20g P
#5	Fish, haddock, raw	0.974 g	54.1%	1.32 g	74 kcal · 16.3g P
#6	Game meat, moose, raw	1.21 g	67.2%	1.19 g	102 kcal · 22.2g P
#7	Fish, halibut, Atlantic and Pacific, raw	1.07 g	59.6%	1.18 g	91 kcal · 18.6g P
#8	Veal, shank, separable lean only, raw	1.09 g	60.7%	1.16 g	94 kcal · 19.8g P
#9	Seaweed, laver, raw	0.402 g	22.3%	1.15 g	35 kcal · 5.81g P
#10	Fish, pike, northern, raw	0.992 g	55.1%	1.13 g	88 kcal · 19.3g P
#11	Fish, cusk, raw	0.979 g	54.4%	1.13 g	87 kcal · 19g P
#12	Fish, ling, raw	0.978 g	54.3%	1.12 g	87 kcal · 19g P
#13	Fish, sunfish, pumpkin seed, raw	0.999 g	55.5%	1.12 g	89 kcal · 19.4g P
#14	Fish, mahimahi, raw	0.953 g	52.9%	1.12 g	85 kcal · 18.5g P
#15	Fish, cod, Atlantic, raw	0.917 g	50.9%	1.12 g	82 kcal · 17.8g P
#16	Fish, burbot, raw	0.995 g	55.3%	1.11 g	90 kcal · 19.3g P
#17	Fish, pollock, Alaska, raw (may contain additives to retain moisture)	0.619 g	34.4%	1.11 g	56 kcal · 12.2g P
#18	Fish, tuna, fresh, yellowfin, raw	1.2 g	66.9%	1.1 g	109 kcal · 24.4g P
#19	Fish, tuna, fresh, skipjack, raw	1.13 g	62.9%	1.1 g	103 kcal · 22g P
#20	Fish, perch, mixed species, raw	0.999 g	55.5%	1.1 g	91 kcal · 19.4g P
#21	Game meat, buffalo, water, raw	1.08 g	60.2%	1.09 g	99 kcal · 20.4g P
#22	Fish, pollock, Atlantic, raw	1 g	55.7%	1.09 g	92 kcal · 19.4g P
#23	Fish, pout, ocean, raw	0.857 g	47.6%	1.08 g	79 kcal · 16.6g P
#24	Fish, grouper, mixed species, raw	0.998 g	55.4%	1.08 g	92 kcal · 19.4g P
#25	Fish, lingcod, raw	0.91 g	50.6%	1.07 g	85 kcal · 17.7g P
#26	Fish, pike, walleye, raw	0.986 g	54.8%	1.06 g	93 kcal · 19.1g P
#27	Veal, loin, separable lean only, raw	1.21 g	67.1%	1.06 g	114 kcal · 21.9g P
#28	Fish, cod, Pacific, raw (may have been previously frozen)	0.731 g	40.6%	1.06 g	69 kcal · 15.3g P
#29	Fish, snapper, mixed species, raw	1.06 g	58.7%	1.06 g	100 kcal · 20.5g P
#30	Elk, free range, ground, raw (Shoshone Bannock)	1.02 g	56.7%	1.05 g	97 kcal · 20.1g P
#31	Fish, whiting, mixed species, raw	0.943 g	52.4%	1.05 g	90 kcal · 18.3g P
#32	Fish, roughy, orange, raw	0.789 g	43.8%	1.04 g	76 kcal · 16.4g P
#33	Fish, rockfish, Pacific, mixed species, raw	0.913 g	50.7%	1.01 g	90 kcal · 18.4g P
#34	Pheasant, breast, meat only, raw	1.35 g	74.9%	1.01 g	133 kcal · 24.4g P
#35	Fish, tilapia, raw	0.97 g	53.9%	1.01 g	96 kcal · 20.1g P

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