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86 Fruits Highest in Leucine

Ranked by a Common Serving Size
2730mg Leucine = 100% RDI
  1. Florida Avocados
    368mg (13% RDI) in 1 cup, pureed
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  2. California Avocados
    324mg (12% RDI) in 1 cup, pureed
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  3. Avocados
    287mg (11% RDI) in 1 avocado, NS as to Florida or California
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  4. Guavas
    282mg (10% RDI) in 1 cup
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  5. Jackfruit
    170mg (6% RDI) in 1 cup, sliced
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  6. Breadfruit
    143mg (5% RDI) in 1 cup
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  7. Mamey Sapote
    128mg (5% RDI) in 1 cup 1 Inch pieces
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  8. Goji Berries Dried
    128mg (5% RDI) in 5 tbsp
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  9. Apricots
    119mg (4% RDI) in 1 cup, halves
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  10. Kiwifruit
    119mg (4% RDI) in 1 cup, sliced
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  11. Bananas
    102mg (4% RDI) in 1 cup, sliced
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  12. Dried Bananas
    102mg (4% RDI) in 1 oz
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  13. Cherimoya
    101mg (4% RDI) in 1 cup, pieces
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  14. Strawberry Guavas
    95mg (3% RDI) in 1 cup
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  15. Plantains
    87mg (3% RDI) in 1 cup, sliced
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  16. Elderberries
    87mg (3% RDI) in 1 cup
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  17. Starfruit (Carambola)
    83mg (3% RDI) in 1 cup, sliced
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  18. Mangos
    83mg (3% RDI) in 1 cup pieces
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  19. Low-Moisture Dried Apricots
    81mg (3% RDI) in 1oz
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  20. Dried Peaches (Low-moisture)
    80mg (3% RDI) in 1/4 cup
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  21. Fuyu Persimmon
    71mg (3% RDI) in 1 fruit (2-1/2 Inch dia)
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  22. Feijoa
    68mg (2% RDI) in 1 cup, pureed
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  23. Blueberries
    65mg (2% RDI) in 1 cup
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  24. Grape Juice
    61mg (2% RDI) in 16 oz glass
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  25. Cranberries
    58mg (2% RDI) in 1 cup, chopped
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  26. Dried Peaches
    58mg (2% RDI) in 1 oz (about 2 halves)
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  27. Sapodilla
    58mg (2% RDI) in 1 cup, pulp
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  28. Strawberries
    56mg (2% RDI) in 1 cup, sliced
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  29. Tangerines
    55mg (2% RDI) in 1 cup, sections
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  30. Cantaloupe Melons
    51mg (2% RDI) in 1 cup, balls
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  31. Frozen Strawberries
    49mg (2% RDI) in 1 cup, thawed
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  32. Navel Oranges
    48mg (2% RDI) in 1 cup sections, without membranes
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  33. California Valencia Oranges
    47mg (2% RDI) in 1 cup sections, without membranes
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  34. Cherries (Sweet)
    46mg (2% RDI) in 1 cup, without pits
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  35. Yellow Peaches
    42mg (2% RDI) in 1 cup slices
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  36. Oranges
    41mg (2% RDI) in 1 cup, sections
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  37. Pineapple
    40mg (1% RDI) in 1 cup, chunks
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  38. White California Grapefruit
    39mg (1% RDI) in 1 cup sections, with juice
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  39. Blueberries (Frozen)
    39mg (1% RDI) in 1 cup, unthawed
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  40. Loquats
    39mg (1% RDI) in 1 cup, cubed
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  41. Lime Juice
    39mg (1% RDI) in 1 cup
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  42. Orange Juice from Concentrate
    37mg (1% RDI) in 1 cup
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  43. Orange Juice With Added Calcium And Vitamin D
    37mg (1% RDI) in 1 cup
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  44. Orange Juice with added Calcium
    37mg (1% RDI) in 1 cup
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  45. Pink Grapefruit
    35mg (1% RDI) in 1 cup sections, with juice
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  46. Red Or Green Grapes (European)
    33mg (1% RDI) in 1 cup
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  47. Canned Orange Juice
    32mg (1% RDI) in 1 cup
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  48. Orange Juice
    32mg (1% RDI) in 1 cup
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  49. Florida Oranges
    31mg (1% RDI) in 1 cup sections, without membranes
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  50. Green Anjou Pear
    31mg (1% RDI) in 1 cup, sliced
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  51. Dried Figs
    31mg (1% RDI) in 3 figs
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  52. Asian Pears
    31mg (1% RDI) in 1 fruit 2-1/4 Inch high x 2-1/2 Inch dia
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  53. White Grapefruit
    30mg (1% RDI) in 1 cup sections, with juice
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  54. Dried Apricots
    30mg (1% RDI) in 1 oz handful
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  55. Bartlett Pears
    28mg (1% RDI) in 1 cup, sliced
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  56. Watermelon
    28mg (1% RDI) in 1 cup, balls
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  57. Grapefruit
    28mg (1% RDI) in 1 cup sections, with juice
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  58. White Florida Grapefruit
    28mg (1% RDI) in 1 cup sections, with juice
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  59. Red Delicious Apples
    28mg (1% RDI) in 1 medium
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  60. Crabapples
    28mg (1% RDI) in 1 cup slices
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  61. Honeydew Melon
    27mg (1% RDI) in 1 cup, diced (approx 20 pieces per cup)
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  62. Dried Pears
    27mg (1% RDI) in 1 oz (2 halves)
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  63. Pears
    27mg (1% RDI) in 1 cup, slices
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  64. Pears Canned in Syrup
    27mg (1% RDI) in 1 cup, halves
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  65. Bosc Pear
    25mg (1% RDI) in 1 cup, sliced
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  66. Raisins
    25mg (1% RDI) in 50 raisins
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  67. Plums
    25mg (1% RDI) in 1 cup, sliced
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  68. Tangerine Juice
    25mg (1% RDI) in 1 cup
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  69. Golden Delicious Apples
    24mg (1% RDI) in 1 medium
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  70. Papaya
    23mg (1% RDI) in 1 cup 1 Inch pieces
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  71. Florida Grapefruit
    23mg (1% RDI) in 1 cup sections, with juice
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  72. Red Anjou Pears
    21mg (1% RDI) in 1 small
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  73. Figs
    21mg (1% RDI) in 1 large (2-1/2 Inch dia)
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  74. California Grapefruit
    21mg (1% RDI) in 1 cup sections, with juice
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  75. Nectarines
    20mg (1% RDI) in 1 cup slices
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  76. Prunes (Dried Plums)
    20mg (1% RDI) in 3 prunes
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  77. Medjool Dates
    20mg (1% RDI) in 1 date, pitted
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  78. Dates (Deglet Noor)
    18mg (1% RDI) in 3 dates
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  79. Apples
    16mg (1% RDI) in 1 cup, quartered or chopped
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  80. Dried Apples
    16mg (1% RDI) in 1 oz (5 rings)
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  81. Apples (Without Skin)
    15mg (1% RDI) in 1 cup slices
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  82. Grapes
    12mg in 1 cup
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  83. Jumbo Olives
    9mg in 1 super colossal
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  84. Olives
    6mg in 3 olives
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  85. Dried Longans
    3mg in 1 fruit
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  86. Longans
    2mg in 1 fruit without refuse
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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