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200 Foods Highest in Leucine

Ranked by a Common Serving Size
2730mg Leucine = 100% RDI
  1. Roasted Chicken Leg
    5160mg (189% RDI) in 1 leg, with skin (Sum of drumstick+thigh+back)
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  2. Skirt Steak
    5007mg (183% RDI) in 6oz steak
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  3. Lean Chicken Breast (Cooked)
    4508mg (165% RDI) in 6oz chicken breast
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  4. Pork Chops (With Fat)
    4501mg (165% RDI) in 1 chop
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  5. Fat Free Ground Turkey
    4442mg (163% RDI) in 6 oz
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  6. Pork Chops (Lean)
    4338mg (159% RDI) in 6oz chop
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  7. Boneless Skinless Chicken Leg (Raw)
    4267mg (156% RDI) in 1 leg, bone and skin removed (Sum of drumstick+thigh+back meat only)
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  8. Bluefin Tuna (Cooked)
    4133mg (151% RDI) in 6oz fillet
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  9. Cooked Grouper
    4078mg (149% RDI) in 1 fillet
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  10. Roasted Boneless Skinless Chicken Leg
    4044mg (148% RDI) in 1 leg (Sum of drumstick+thigh+back meat only)
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  11. Hamburger Large Triple Patty With Condiments
    3942mg (144% RDI) in 1 sandwich
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  12. Chuck Steak (Mock Tender)
    3887mg (142% RDI) in 1 steak
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  13. Cooked Yellowfin Tuna
    3859mg (141% RDI) in 6oz fillet
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  14. Cooked Coho Salmon (Wild, Moist Heat)
    3781mg (138% RDI) in 6oz fillet
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  15. Cooked Sockeye Salmon
    3715mg (136% RDI) in 6oz fillet
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  16. Ribeye Steak (Filet)
    3673mg (135% RDI) in 1 fillet
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  17. Cheeseburger; Triple Regular Patty; Plain
    3658mg (134% RDI) in 1 item
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  18. Cooked Snapper
    3633mg (133% RDI) in 1 fillet
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  19. Cooked Yellowtail
    3520mg (129% RDI) in 1/2 fillet
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  20. Wild Atlantic Salmon (Cooked)
    3514mg (129% RDI) in 6oz fillet
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  21. Firm Tofu
    3508mg (128% RDI) in 1 cup
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  22. Roast Goose
    3499mg (128% RDI) in 1 unit (yield from 1 lb ready-to-cook goose)
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  23. Cooked Tilapia
    3468mg (127% RDI) in 6oz fillet
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  24. Cooked Clams
    3416mg (125% RDI) in 20 small
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  25. Cooked Northern Pike
    3412mg (125% RDI) in 6oz fillet
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  26. Cooked Coho Salmon (Farmed)
    3358mg (123% RDI) in 6oz fillet
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  27. Kielbasa Sausage (Cooked)
    3356mg (123% RDI) in 1 link
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  28. Cooked Atlantic Cod
    3341mg (122% RDI) in 1 fillet
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  29. Atlantic Mackerel (Cooked)
    3295mg (121% RDI) in 6oz fillet
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  30. Roasted Chicken Breast
    3259mg (119% RDI) in 1 cup, chopped or diced
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  31. Cooked Coho Salmon (Wild)
    3240mg (119% RDI) in 6oz fillet
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  32. Whelk (Cooked)
    3236mg (119% RDI) in 3 oz
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  33. Lean Roasted Ham
    3186mg (117% RDI) in 1 cup, diced
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  34. Roasted Turkey Breast
    3177mg (116% RDI) in 6 oz
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  35. Cheeseburger; Single Large Patty; With Condiments Vegetables And Ham
    3129mg (115% RDI) in 1 sandwich
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  36. Cooked Mahimahi
    3066mg (112% RDI) in 1 fillet
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  37. Cooked Eel
    3056mg (112% RDI) in 1 fillet
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  38. Farmed Atlantic Salmon
    3053mg (112% RDI) in 6oz fillet
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  39. Cheeseburger; Double Large Patty With Condiments And Vegetables
    2990mg (110% RDI) in 1 sandwich
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  40. Cooked Tilefish
    2985mg (109% RDI) in 1/2 fillet
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  41. Canned Sardines
    2981mg (109% RDI) in 1 cup, drained
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  42. Roasted Ham
    2865mg (105% RDI) in 1 cup, diced
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  43. Chicken (Light Meat)
    2850mg (104% RDI) in 1 cup, chopped or diced
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  44. Cooked Haddock
    2823mg (103% RDI) in 1 fillet
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  45. Roast Duck
    2776mg (102% RDI) in 1 cup, chopped or diced
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  46. KFC Fried Chicken Breast
    2745mg (101% RDI) in 1 breast, with skin
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  47. Cheeseburger; Single Large Patty; With Condiments And Bacon
    2682mg (98% RDI) in 1 item
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  48. Atlantic Herring
    2677mg (98% RDI) in 1 fillet
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  49. Cooked Trout
    2664mg (98% RDI) in 1 fillet
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  50. Hamburger; Double Large Patty; With Condiments And Vegetables
    2649mg (97% RDI) in 1 sandwich
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  51. Grilled Top Round Steak
    2619mg (96% RDI) in 3 oz
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  52. Roasted Chicken Thigh
    2591mg (95% RDI) in 1 thigh with skin
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  53. Smoked Whitefish
    2587mg (95% RDI) in 1 cup, cooked
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  54. Raw Chicken Thigh
    2544mg (93% RDI) in 1 thigh with skin
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  55. Raw Boneless Skinless Thigh Meat
    2496mg (91% RDI) in 1 thigh without skin
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  56. Veal Leg Top Roast (Cooked)
    2484mg (91% RDI) in 3 oz
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  57. Cooked Walleye Pike
    2473mg (91% RDI) in 1 fillet
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  58. Cooked Pacific Herring
    2460mg (90% RDI) in 1 fillet
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  59. Hamburger; Double Regular Patty; With Condiments
    2457mg (90% RDI) in 1 item
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  60. Cheeseburger; Single Large Patty; Plain
    2453mg (90% RDI) in 1 sandwich
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  61. Roasted Boneless Skinless Thigh Meat
    2448mg (90% RDI) in 1 thigh without skin
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  62. Country-Style Roasted Pork Ribs
    2411mg (88% RDI) in 1 rack
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  63. Lamb Shoulder Roast (Cooked)
    2349mg (86% RDI) in 3 oz
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  64. Cheeseburger; Double Regular Patty And Bun; With Condiments And Vegetables
    2332mg (85% RDI) in 1 sandwich
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  65. Boiled Soybeans (Edamame)
    2331mg (85% RDI) in 1 cup
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  66. Lean Cured Ham
    2325mg (85% RDI) in 1 cup
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  67. Cooked Striped Bass
    2292mg (84% RDI) in 1 fillet
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  68. Striped Bass (Raw)
    2291mg (84% RDI) in 1 fillet
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  69. Braised Beef Or Chuck Stew
    2280mg (84% RDI) in 3 oz
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  70. Grilled Beef Tenderloin Steak
    2279mg (83% RDI) in 3 oz
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  71. Braised Cube Steak
    2270mg (83% RDI) in 3 oz
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  72. Beef Chuck Pot Roast
    2256mg (83% RDI) in 3 oz
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  73. Dungeness Crab (Raw)
    2251mg (82% RDI) in 1 crab
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  74. Grilled Porterhouse Steak
    2251mg (82% RDI) in 3 oz
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  75. Cured Ham
    2234mg (82% RDI) in 1 cup
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  76. Roasted Beef Eye Of Round Roast
    2223mg (81% RDI) in 3 oz
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  77. Low Fat Cured Ham
    2204mg (81% RDI) in 1 cup
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  78. Grilled T-bone Steak
    2159mg (79% RDI) in 3 oz
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  79. Smoked Sturgeon
    2156mg (79% RDI) in 3 oz
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  80. Canned Shrimp
    2152mg (79% RDI) in 1 cup
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  81. Raw Skinless Chicken Drumstick
    2150mg (79% RDI) in 1 drumstick with skin
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  82. Cooked Catfish
    2148mg (79% RDI) in 1 fillet
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  83. Submarine Sandwich Tuna On White Bread With Lettuce And Tomato
    2135mg (78% RDI) in 6 inch sub
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  84. Subway Tuna Sub
    2135mg (78% RDI) in 6 inch sub
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  85. Cheeseburger; Double Regular Patty; Plain
    2128mg (78% RDI) in 1 item
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  86. Grilled T-bone Steak (Choice)
    2091mg (77% RDI) in 3 oz
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  87. London Broil
    2073mg (76% RDI) in 3 oz
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  88. Protein Powder Soy Based
    2071mg (76% RDI) in 1 scoop
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  89. Alaskan King Crab
    2058mg (75% RDI) in 1 leg
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  90. Buffalo Sirloin Steak
    2045mg (75% RDI) in 1 serving ( 3 oz )
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  91. Fat Free Broiled Turkey Patties
    2035mg (75% RDI) in 1 patty
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  92. Broiled Pork Tenderloin
    2031mg (74% RDI) in 3 oz
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  93. Ostrich Steak
    2028mg (74% RDI) in 1 serving ( 3 oz )
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  94. Roasted Chicken Drumsticks
    2028mg (74% RDI) in 1 drumstick with skin (yield from 1 lb ready-to-cook chicken)
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  95. Uncooked Oats
    2003mg (73% RDI) in 1 cup
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  96. Broiled Sirloin Strip Steak
    1983mg (73% RDI) in 3 oz
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  97. Roasted Skinless Chicken Drumstick
    1982mg (73% RDI) in 1 drumstick without skin
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  98. Pork Spare Ribs
    1982mg (73% RDI) in 3 oz
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  99. Grilled Porterhouse Steak (Choice)
    1982mg (73% RDI) in 3 oz
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  100. Top Blade Chuck Steak
    1981mg (73% RDI) in 3 oz
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  101. Broiled Beef Round
    1975mg (72% RDI) in 3 oz
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  102. Pan Fried Beef Liver
    1972mg (72% RDI) in 1 slice
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  103. Hamburger; Single Large Patty; With Condiments Vegetables And Mayonnaise
    1969mg (72% RDI) in 1 item
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  104. Boiled Lupin Beans
    1960mg (72% RDI) in 1 cup
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  105. Lupin Beans (Cooked)
    1960mg (72% RDI) in 1 cup
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  106. Roasted Wild Boar
    1955mg (72% RDI) in 3 oz
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  107. Hamburger; Single Large Patty; With Condiments And Vegetables
    1953mg (72% RDI) in 1 sandwich
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  108. Cooked Skipjack
    1949mg (71% RDI) in 3 oz
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  109. Braised Pork Loin
    1948mg (71% RDI) in 3 oz
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  110. Cooked Cuttlefish
    1944mg (71% RDI) in 3 oz
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  111. Cooked Sea Bass
    1940mg (71% RDI) in 1 fillet
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  112. Cooked Deer Tenderloin
    1938mg (71% RDI) in 1 serving ( 3 oz )
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  113. Roasted Pork Tenderloin
    1895mg (69% RDI) in 3 oz
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  114. Broiled Lean Beef Flank Steak
    1881mg (69% RDI) in 3 oz
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  115. Roasted Lean Buffalo
    1879mg (69% RDI) in 3 oz
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  116. Lamb Sirloin
    1874mg (69% RDI) in 3 oz
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  117. Pork Bratwurst
    1866mg (68% RDI) in 1 link cooked
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  118. Lamb Shank
    1862mg (68% RDI) in 3 oz
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  119. Raw Tilapia
    1859mg (68% RDI) in 1 fillet
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  120. Cooked Grass Fed Ground Bison (Buffalo)
    1856mg (68% RDI) in 3 oz
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  121. Pork Loin
    1850mg (68% RDI) in 3 oz
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  122. Canned White Tuna (Oil Packed)
    1833mg (67% RDI) in 3 oz
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  123. Corn Grits Yellow Regular And Quick Enriched Dry
    1829mg (67% RDI) in 1 cup
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  124. Broiled Turkey Patties
    1823mg (67% RDI) in 3 oz
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  125. Low Fat Broiled Turkey Patties
    1818mg (67% RDI) in 3 oz
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  126. Submarine Sandwich Roast Beef On White Bread With Lettuce And Tomato
    1811mg (66% RDI) in 6 inch sub
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  127. Cooked King Mackerel
    1796mg (66% RDI) in 3 oz
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  128. Octopus (Cooked)
    1784mg (65% RDI) in 3 oz
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  129. Cooked Spiny Lobster
    1778mg (65% RDI) in 3 oz
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  130. Roasted Turkey Light Meat
    1775mg (65% RDI) in 1 serving
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  131. Roasted Turkey Drumstick
    1775mg (65% RDI) in 3 oz
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  132. Pan-broiled Ground Bison
    1774mg (65% RDI) in 1 patty ( yield from 112.7 g raw meat )
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  133. Cheeseburger; Double Regular Patty; Double Decker Bun With Condiments And Special Sauce
    1774mg (65% RDI) in 1 item
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  134. Lamb Liver (Cooked)
    1773mg (65% RDI) in 3 oz
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  135. Tofu Prepared With Calcium
    1768mg (65% RDI) in 1 cup
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  136. Canned Blue Crab
    1764mg (65% RDI) in 1 cup
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  137. Cooked Ground Pork
    1752mg (64% RDI) in 3 oz
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  138. Cooked Halibut
    1747mg (64% RDI) in 3 oz
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  139. Broiled Ground Beef Patty (97% Lean)
    1746mg (64% RDI) in 3 oz
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  140. Boston Steak (Pork)
    1744mg (64% RDI) in 3 oz
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  141. Hamburger; Single Large Patty; Plain
    1740mg (64% RDI) in 1 sandwich
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  142. Canned Sockeye Salmon
    1738mg (64% RDI) in 3 oz
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  143. Broiled Ground Beef Patty (93% Lean)
    1737mg (64% RDI) in 3 oz
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  144. Pan-broiled Ground Beef Patty (97% Lean)
    1728mg (63% RDI) in 3 oz
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  145. Cooked Pollock
    1722mg (63% RDI) in 3 oz
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  146. Roast Turkey (Without Skin)
    1712mg (63% RDI) in 3 oz
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  147. Flat Fish (Flounder or Sole)
    1695mg (62% RDI) in 1 fillet
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  148. Cooked Pompano
    1694mg (62% RDI) in 1 fillet
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  149. Atlantic Mackerel (Raw)
    1693mg (62% RDI) in 1 fillet
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  150. Panfried Beef Hamburger
    1693mg (62% RDI) in 3 oz
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  151. Cooked Whitefish
    1691mg (62% RDI) in 3 oz
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  152. Canned Clams
    1686mg (62% RDI) in 3 oz
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  153. Cheeseburger; Double Regular Patty With Condiments And Vegetables
    1682mg (62% RDI) in 1 sandwich
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  154. Canned Navy Beans
    1674mg (61% RDI) in 1 cup
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  155. Roasted Chicken Wings
    1673mg (61% RDI) in 1 piece
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  156. Cooked Shrimp
    1658mg (61% RDI) in 3 oz
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  157. Raw Fatfree Ground Turkey
    1648mg (60% RDI) in 1 patty (cooked from 4 oz raw)
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  158. Roasted Turkey
    1636mg (60% RDI) in 3 oz
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  159. Broiled Ground Lamb
    1636mg (60% RDI) in 3 oz
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  160. Roast Turkey Dark Meat
    1633mg (60% RDI) in 1 serving
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  161. Roasted Turkey Thigh
    1633mg (60% RDI) in 3 oz
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  162. Canned White Tuna (Water Packed)
    1632mg (60% RDI) in 3 oz
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  163. Cooked Swordfish
    1631mg (60% RDI) in 3 oz
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  164. English Muffin With Egg Cheese And Sausage
    1614mg (59% RDI) in 1 item
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  165. Bluefin Tuna (Raw)
    1612mg (59% RDI) in 3 oz
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  166. Roasted Pork Backribs
    1610mg (59% RDI) in 3 oz
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  167. Yellowtail (Raw)
    1599mg (59% RDI) in 3 oz
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  168. Queen Crab (Cooked)
    1596mg (58% RDI) in 3 oz
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  169. Canned Pink Salmon
    1595mg (58% RDI) in 3 oz
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  170. Cooked Green Soybeans
    1589mg (58% RDI) in 1 cup
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  171. Croissant With Egg Cheese And Sausage
    1589mg (58% RDI) in 1 sandwich
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  172. Fast Food Double Hamburger
    1583mg (58% RDI) in 1 item
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  173. Raw Chicken Breast
    1582mg (58% RDI) in 3 oz
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  174. Hamburger; Single Regular Patty; Double Decker Bun With Condiments And Special Sauce
    1579mg (58% RDI) in 1 item
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  175. Canned Atlantic Cod
    1573mg (58% RDI) in 3 oz
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  176. Biscuit With Egg And Ham
    1571mg (58% RDI) in 1 biscuit
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  177. High Fat Milk (3.7% Fat)
    1566mg (57% RDI) in 16oz glass
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  178. Cooked Lingcod
    1564mg (57% RDI) in 3 oz
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  179. Skim Milk
    1563mg (57% RDI) in 16oz glass
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  180. Cooked Smelt
    1561mg (57% RDI) in 3 oz
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  181. Canned Salmon
    1557mg (57% RDI) in 3 oz
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  182. Low-fat Milk 1%
    1557mg (57% RDI) in 16oz glass
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  183. Raw Chicken Wings
    1550mg (57% RDI) in 1 piece
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  184. Blue Crab
    1542mg (56% RDI) in 1 cup, flaked and pieces
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  185. Lowfat Ricotta
    1531mg (56% RDI) in 1/2 cup
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  186. Cooked Orange Roughy
    1527mg (56% RDI) in 3 oz
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  187. Low-fat Milk 2%
    1527mg (56% RDI) in 16oz glass
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  188. Skipjack Tuna (Raw)
    1520mg (56% RDI) in 3 oz
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  189. Biscuit With Ham
    1518mg (56% RDI) in 1 biscuit
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  190. Ricotta Cheese
    1514mg (55% RDI) in 1/2 cup
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  191. Prime Rib Steak
    1514mg (55% RDI) in 3 oz
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  192. Cooked Dungeness Crab
    1503mg (55% RDI) in 3 oz
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  193. Canned Pink Salmon (With Skin and Bones)
    1495mg (55% RDI) in 3 oz
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  194. Submarine Sandwich Cold Cut On White Bread With Lettuce And Tomato
    1474mg (54% RDI) in 6 inch sub
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  195. Raw Coho Salmon
    1470mg (54% RDI) in 3 oz
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  196. Emu Steak
    1467mg (54% RDI) in 1 serving ( 3 oz )
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  197. Whole Milk
    1459mg (53% RDI) in 16oz glass
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  198. Braised Beef Shortribs
    1459mg (53% RDI) in 3 oz
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  199. Adzuki Beans
    1454mg (53% RDI) in 1 cup
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  200. Cooked Rainbow Trout
    1438mg (53% RDI) in 1 fillet
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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