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60 Nuts and Seeds Highest in Leucine

Ranked by a Common Serving Size
2730mg Leucine = 100% RDI
  1. Dried Pumpkin and Squash Seeds
    687mg (25% RDI) in 1 oz
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  2. Roasted Squash and Pumpkin Seeds (Unsalted)
    678mg (25% RDI) in 1 oz
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  3. Roasted Squash and Pumpkin Seeds (Salted)
    678mg (25% RDI) in 1 oz
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  4. Butternuts (Dried)
    625mg (23% RDI) in 1 oz
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  5. Hemp Seeds
    614mg (23% RDI) in 1oz
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  6. Black Walnuts (Dried)
    478mg (18% RDI) in 1 oz
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  7. Dry Roasted Pistachio Nuts
    476mg (17% RDI) in 1 oz (49 kernels)
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  8. Dried Sunflower Seeds
    465mg (17% RDI) in 1 oz
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  9. Pistachio Nuts
    456mg (17% RDI) in 1 oz (49 kernels)
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  10. Roasted Squash and Pumpkin Seeds (With Shells)
    446mg (16% RDI) in 1 oz (85 seeds)
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  11. Dry Roasted Peanuts
    436mg (16% RDI) in 1 oz
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  12. Cashew Butter
    419mg (15% RDI) in 1 oz
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  13. Almonds
    418mg (15% RDI) in 1 oz (23 whole kernels)
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  14. Cashews (Raw)
    418mg (15% RDI) in 1 oz
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  15. Dry Roasted Almonds
    415mg (15% RDI) in 1 oz (22 whole kernels)
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  16. Dry Roasted Sunflower Seeds
    400mg (15% RDI) in 1 oz
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  17. Dry Roasted Sunflower Seeds (With Salt)
    400mg (15% RDI) in 1 oz
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  18. Dry-Roasted Mixed Nuts (Salted)
    390mg (14% RDI) in 1 oz
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  19. Chia Seeds
    389mg (14% RDI) in 1 oz
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  20. Sesame Butter (Tahini)
    387mg (14% RDI) in 1 oz
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  21. Oil Roasted Cashews
    387mg (14% RDI) in 1 oz (18 kernels)
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  22. Sesame Seeds (Toasted)
    369mg (14% RDI) in 1 oz
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  23. Dry-roasted Cashews
    365mg (13% RDI) in 1 oz
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  24. Flax Seeds
    351mg (13% RDI) in 1oz
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  25. Dried Lotus Seeds
    345mg (13% RDI) in 1 oz (42 medium seeds)
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  26. Coconut Milk
    339mg (12% RDI) in 1 cup
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  27. Brazilnuts
    338mg (12% RDI) in 1 oz (6 kernels)
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  28. Walnuts
    332mg (12% RDI) in 1 oz (14 halves)
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  29. Safflower Seeds
    328mg (12% RDI) in 1 oz
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  30. Dry Roasted Hazelnuts
    304mg (11% RDI) in 1 oz
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  31. Hazelnuts
    302mg (11% RDI) in 1 oz (21 whole kernels)
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  32. Dried Hickorynuts
    292mg (11% RDI) in 1 oz
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  33. Pine Nuts (Dried)
    281mg (10% RDI) in 1 oz (167 kernels)
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  34. Dried Pilinuts
    253mg (9% RDI) in 1 oz (15 kernels)
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  35. Almond Butter
    237mg (9% RDI) in 1 tbsp
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  36. Dried Pine Nuts
    237mg (9% RDI) in 1 oz
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  37. Dried Ginkgo Nuts
    214mg (8% RDI) in 1 oz
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  38. Shredded Coconut Meat
    199mg (7% RDI) in 1 cup, shredded
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  39. Seeds Sesame Butter Tahini From Roasted And Toasted Kernels (Most Common Type)
    195mg (7% RDI) in 1 tbsp
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  40. Acorns (Dried)
    183mg (7% RDI) in 1 oz
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  41. Dry Roasted Pecans
    176mg (6% RDI) in 1 oz
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  42. Macadamia Nuts
    171mg (6% RDI) in 1 oz (10-12 kernels)
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  43. Pecans
    170mg (6% RDI) in 1 oz (19 halves)
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  44. Dry Roasted Macadamia Nuts
    168mg (6% RDI) in 1 oz (10-12 kernels)
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  45. Roasted Chestnuts
    158mg (6% RDI) in 10 kernels
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  46. Dried Coconut (Unsweetened)
    145mg (5% RDI) in 1 oz
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  47. Coconut Water
    127mg (5% RDI) in 1 cup
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  48. Dried Chinese Chestnuts
    120mg (4% RDI) in 1 oz
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  49. Breadfruit Nuts (Seeds)
    114mg (4% RDI) in 1 oz
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  50. Dried Coconut
    112mg (4% RDI) in 1 oz
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  51. Dried Beechnuts
    104mg (4% RDI) in 1 oz
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  52. Lotus Seeds
    93mg (3% RDI) in 1 oz
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  53. Dried Japanese Chestnuts
    92mg (3% RDI) in 1 oz
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  54. Ginko Nuts
    90mg (3% RDI) in 1 oz
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  55. Roasted Chinese Chestnuts
    78mg (3% RDI) in 1 oz
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  56. Chinese Chestnuts
    74mg (3% RDI) in 1 oz
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  57. Boiled Chinese Chestnuts
    51mg (2% RDI) in 1 oz
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  58. Boiled Chestnuts
    34mg (1% RDI) in 1 oz
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  59. Chestnuts
    27mg (1% RDI) in 1 oz
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  60. Boiled Japanese Chestnuts
    14mg (1% RDI) in 1 oz
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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