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200 Vegetarian Foods Highest in Leucine

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a Common Serving Size
2730mg Leucine = 100% RDI
  1. Firm Tofu
    3508mg (128% RDI) in 1 cup
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  2. Boiled Soybeans (Edamame)
    2331mg (85% RDI) in 1 cup
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  3. Protein Powder Soy Based
    2071mg (76% RDI) in 1 scoop
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  4. Uncooked Oats
    2003mg (73% RDI) in 1 cup
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  5. Boiled Lupin Beans
    1960mg (72% RDI) in 1 cup
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  6. Lupin Beans (Cooked)
    1960mg (72% RDI) in 1 cup
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  7. Corn Grits Yellow Regular And Quick Enriched Dry
    1829mg (67% RDI) in 1 cup
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  8. Tofu Prepared With Calcium
    1768mg (65% RDI) in 1 cup
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  9. Canned Navy Beans
    1674mg (61% RDI) in 1 cup
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  10. Cooked Green Soybeans
    1589mg (58% RDI) in 1 cup
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  11. High Fat Milk (3.7% Fat)
    1566mg (57% RDI) in 16oz glass
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  12. Skim Milk
    1563mg (57% RDI) in 16oz glass
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  13. Low-fat Milk 1%
    1557mg (57% RDI) in 16oz glass
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  14. Lowfat Ricotta
    1531mg (56% RDI) in 1/2 cup
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  15. Low-fat Milk 2%
    1527mg (56% RDI) in 16oz glass
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  16. Ricotta Cheese
    1514mg (55% RDI) in 1/2 cup
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  17. Whole Milk
    1459mg (53% RDI) in 16oz glass
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  18. Adzuki Beans
    1454mg (53% RDI) in 1 cup
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  19. Buckwheat (Uncooked)
    1414mg (52% RDI) in 1 cup
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  20. Non-Fat Yogurt
    1414mg (52% RDI) in 1 cup (8 fl oz)
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  21. Cooked Large White Beans
    1389mg (51% RDI) in 1 cup
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  22. Canned Baked Beans With Beef
    1357mg (50% RDI) in 1 cup
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  23. Boiled Red Kidney Beans
    1340mg (49% RDI) in 1 cup
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  24. Cranberry Beans (Roman Beans)
    1320mg (48% RDI) in 1 cup
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  25. Whole Grain Sorghum Flour
    1313mg (48% RDI) in 1 cup
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  26. Pinto Beans (Cooked)
    1308mg (48% RDI) in 1 cup
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  27. Kidney Beans
    1303mg (48% RDI) in 1 cup
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  28. Low-Fat Yogurt
    1296mg (47% RDI) in 1 cup (8 fl oz)
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  29. Lentils (Cooked)
    1295mg (47% RDI) in 1 cup
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  30. Oat Bran
    1292mg (47% RDI) in 1 cup
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  31. California Red Kidney Beans
    1290mg (47% RDI) in 1 cup
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  32. Cooked Small White Beans
    1282mg (47% RDI) in 1 cup
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  33. Navy Beans
    1274mg (47% RDI) in 1 cup
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  34. Lima Beans
    1265mg (46% RDI) in 1 cup
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  35. Cottage Cheese (Blended)
    1261mg (46% RDI) in 4 oz
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  36. Cottage Cheese (Blended With Fruit)
    1233mg (45% RDI) in 4 oz
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  37. Cooked Red Kidney Beans
    1227mg (45% RDI) in 1 cup
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  38. Black Beans
    1218mg (45% RDI) in 1 cup
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  39. Nonfat Vanilla Yogurt
    1218mg (45% RDI) in 1 cup (8 fl oz)
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  40. Uncooked Yellow Cornmeal
    1215mg (45% RDI) in 1 cup
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  41. Uncooked Whole-Grain Cornmeal
    1215mg (45% RDI) in 1 cup
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  42. Black Turtle Beans
    1208mg (44% RDI) in 1 cup
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  43. Granola Homemade
    1192mg (44% RDI) in 1 cup
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  44. Lowfat Cottage Cheese (2%)
    1185mg (43% RDI) in 4 oz
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  45. Great Northern Beans
    1177mg (43% RDI) in 1 cup
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  46. Split Peas
    1172mg (43% RDI) in 1 cup
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  47. Nonfat Cottage Cheese
    1172mg (43% RDI) in 4 oz
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  48. Canned Red Kidney Beans
    1167mg (43% RDI) in 1 cup
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  49. Canned Chili With Beans
    1167mg (43% RDI) in 1 cup
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  50. Edamame
    1155mg (42% RDI) in 1 cup
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  51. Canned Cranberry Beans
    1152mg (42% RDI) in 1 cup
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  52. Canned Kidney Beans
    1139mg (42% RDI) in 1 cup
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  53. Mungo Beans (Cooked)
    1125mg (41% RDI) in 1 cup
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  54. Mung Beans (Cooked)
    1099mg (40% RDI) in 1 cup
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  55. Baked Beans
    1083mg (40% RDI) in 1 cup
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  56. Low Fat Fruit Yogurt (With Vitamin D)
    1078mg (39% RDI) in 1 cup (8 fl oz)
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  57. Cooked Catjang Beans
    1065mg (39% RDI) in 1 cup
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  58. Lowfat Greek Yogurt
    1058mg (39% RDI) in 1 container (7 oz)
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  59. Chickpeas (Garbanzo Beans) (Cooked)
    1035mg (38% RDI) in 1 cup
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  60. Canned Baked Beans
    1029mg (38% RDI) in 1 cup
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  61. Canned Mature (White) Lima Beans
    1024mg (38% RDI) in 1 cup
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  62. Black-Eyed Peas (Cowpeas)
    1012mg (37% RDI) in 1 cup
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  63. Grated Parmesan (Hard)
    980mg (36% RDI) in 1 oz
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  64. Veggie Burgers
    979mg (36% RDI) in 1 pattie
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  65. Broad Beans (Fava)
    972mg (36% RDI) in 1 cup
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  66. Stirfried Soybean Sprouts
    939mg (34% RDI) in 100 grams
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  67. Firm Tofu (With Calcium and Magnesium)
    917mg (34% RDI) in 1/2 cup
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  68. Cooked Lima Beans
    910mg (33% RDI) in 1 cup
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  69. Dry-roasted Soybeans
    902mg (33% RDI) in 1oz
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  70. Gruyere Cheese
    881mg (32% RDI) in 1 oz
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  71. Romano Cheese
    872mg (32% RDI) in 1 oz
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  72. Plain Yogurt
    858mg (31% RDI) in 1 cup (8 fl oz)
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  73. Succotash
    856mg (31% RDI) in 1 cup
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  74. Swiss Cheese
    840mg (31% RDI) in 1 oz
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  75. Dehydrated Milk
    825mg (30% RDI) in 1/4 cup
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  76. Oats Regular And Quick Not Fortified Dry
    794mg (29% RDI) in 1 cup
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  77. Canned Lima Beans
    791mg (29% RDI) in 1 cup
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  78. Malted Drink Mix Natural Powder Prepared With Whole Milk
    790mg (29% RDI) in 1 cup (8 fl oz)
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  79. Strawberry-flavor Beverage Mix Powder Prepared With Whole Milk
    787mg (29% RDI) in 1 cup (8 fl oz)
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  80. Cooked Teff
    784mg (29% RDI) in 1 cup
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  81. Grated Parmesan
    780mg (29% RDI) in 1 oz
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  82. Cooked Millet
    776mg (28% RDI) in 1 cup
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  83. Lowfat Buttermilk
    767mg (28% RDI) in 1 cup
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  84. Hot Cocoa
    763mg (28% RDI) in 1 cup
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  85. Fontina Cheese
    757mg (28% RDI) in 1 oz
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  86. Hard Goat Cheese
    747mg (27% RDI) in 1 oz
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  87. Nonfat Greek Vanilla Yogurt
    746mg (27% RDI) in 1 container (5.3 oz)
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  88. Buttermilk
    745mg (27% RDI) in 1 cup
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  89. Kamut Cooked
    743mg (27% RDI) in 1 cup
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  90. Edam Cheese
    730mg (27% RDI) in 1 oz
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  91. Gouda Cheese
    728mg (27% RDI) in 1 oz
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  92. Tilsit Cheese
    724mg (27% RDI) in 1 oz
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  93. Malted Drink Mix Chocolate Powder Prepared With Whole Milk
    710mg (26% RDI) in 1 cup (8 fl oz)
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  94. Lowfat Chocolate Milk
    708mg (26% RDI) in 1 cup
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  95. Port De Salut Cheese
    705mg (26% RDI) in 1 oz
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  96. Dried Pumpkin and Squash Seeds
    687mg (25% RDI) in 1 oz
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  97. Chocolate Syrup Prepared With Whole Milk
    685mg (25% RDI) in 1 cup (8 fl oz)
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  98. Caraway Cheese
    685mg (25% RDI) in 1 oz
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  99. Chocolate-flavor Beverage Mix Powder Prepared With Whole Milk
    684mg (25% RDI) in 1 cup (8 fl oz)
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  100. Sharp Cheddar Cheese
    682mg (25% RDI) in 1 slice (1 oz)
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  101. Roasted Squash and Pumpkin Seeds (Unsalted)
    678mg (25% RDI) in 1 oz
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  102. Roasted Squash and Pumpkin Seeds (Salted)
    678mg (25% RDI) in 1 oz
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  103. Mozzarella (Lowfat)
    672mg (25% RDI) in 1 oz
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  104. Monterey Cheese
    666mg (24% RDI) in 1 oz
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  105. Lowfat Greek Strawberry Yogurt
    660mg (24% RDI) in 1 container (5.3 oz)
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  106. Nonfat Greek Strawberry Yogurt
    660mg (24% RDI) in 1 container (5.3 oz)
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  107. Soybean Sprouts
    657mg (24% RDI) in 1 cup
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  108. Eggnog-flavor Mix Powder Prepared With Whole Milk
    653mg (24% RDI) in 1 cup (8 fl oz)
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  109. Provolone Cheese
    652mg (24% RDI) in 1 oz
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  110. Low Fat Provolone
    652mg (24% RDI) in 1 oz
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  111. Carob-flavor Beverage Mix Powder Prepared With Whole Milk
    648mg (24% RDI) in 1 cup (8 fl oz)
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  112. Colby Cheese
    646mg (24% RDI) in 1 oz
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  113. Muenster Cheese
    642mg (24% RDI) in 1 oz
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  114. Brick Cheese
    637mg (23% RDI) in 1 oz
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  115. Chesire Cheese
    636mg (23% RDI) in 1 oz
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  116. Butternuts (Dried)
    625mg (23% RDI) in 1 oz
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  117. Processed Swiss Cheese
    621mg (23% RDI) in 1 oz
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  118. Cooked Lentil Sprouts
    617mg (23% RDI) in 100 grams
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  119. Hemp Seeds
    614mg (23% RDI) in 1oz
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  120. Lowfat Cheddar Cheese
    609mg (22% RDI) in 1 oz
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  121. Low-sodium Cheddar Cheese
    609mg (22% RDI) in 1 oz
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  122. Mexican Blend Cheese
    608mg (22% RDI) in 1/4 cup shredded
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  123. American Cheese Spread
    605mg (22% RDI) in 1 slice
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  124. Roquefort
    600mg (22% RDI) in 1 oz
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  125. Mozzarella (Hard)
    598mg (22% RDI) in 1 oz
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  126. Soft Tofu
    598mg (22% RDI) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
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  127. Coffee Substitute Cereal Grain Beverage Powder Prepared With Whole Milk
    598mg (22% RDI) in 6 fl oz
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  128. Egg Noodles (Cooked)
    584mg (21% RDI) in 1 cup
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  129. Spinach Egg Noodles (Cooked)
    582mg (21% RDI) in 1 cup
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  130. Cream Of Wheat 1 Minute Cook Time Cooked With Water Microwaved Without Salt
    578mg (21% RDI) in 1 cup
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  131. Queso Chihuahua
    573mg (21% RDI) in 1 oz
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  132. Cooked Soybean Sprouts
    571mg (21% RDI) in 1 cup
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  133. Toasted Wheat Germ
    561mg (21% RDI) in 1 oz
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  134. Egg Omelet
    557mg (20% RDI) in 1 large
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  135. Kidney Bean Sprouts
    556mg (20% RDI) in 1 cup
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  136. Mozzarella (Hard And Lowfat)
    556mg (20% RDI) in 1 oz
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  137. Cheddar Cheese
    551mg (20% RDI) in 1 oz
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  138. Brie Cheese
    548mg (20% RDI) in 1 oz
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  139. Cooked Pasta (Unenriched)
    546mg (20% RDI) in 1 cup spaghetti not packed
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  140. Blue Cheese
    545mg (20% RDI) in 1 oz
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  141. Eggs (Raw)
    543mg (20% RDI) in 1 large
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  142. White Cornmeal (Grits)
    542mg (20% RDI) in 1 cup
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  143. Corn Grits White Regular And Quick Enriched Cooked With Water With Salt
    542mg (20% RDI) in 1 cup
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  144. Fried Eggs
    541mg (20% RDI) in 1 large
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  145. Poached Eggs
    541mg (20% RDI) in 1 large
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  146. Hard Boiled Eggs
    538mg (20% RDI) in 1 large
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  147. Meal Supplement Drink Canned Peanut Flavor
    529mg (19% RDI) in 1 cup
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  148. Scrambled Eggs
    525mg (19% RDI) in 1 large
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  149. Camambert
    523mg (19% RDI) in 1 oz
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  150. Mozzarella
    519mg (19% RDI) in 1 oz
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  151. Egg White Powder
    515mg (19% RDI) in 1 tbsp
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  152. Cooked Oat Bran
    515mg (19% RDI) in 1 cup
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  153. Cooked Green Peas
    512mg (19% RDI) in 1 cup
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  154. Cooked Green Peas (Salted)
    512mg (19% RDI) in 1 cup
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  155. Spirulina
    509mg (19% RDI) in 100 grams
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  156. Cooked Oatmeal
    505mg (19% RDI) in 1 cup
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  157. Yellow Sweet Corn
    505mg (18% RDI) in 1 cup
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  158. Quaker Corn Grits Instant Plain Prepared (Microwaved Or Boiling Water Added) Without Salt
    499mg (18% RDI) in 1 cup
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  159. Unsalted Peanut Butter (Smooth)
    495mg (18% RDI) in 2 tbsp
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  160. Cold Pack American Cheese
    494mg (18% RDI) in 1 oz
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  161. Peanut Butter (Smooth)
    489mg (18% RDI) in 2 tbsp
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  162. Peanut Butter (Chunk Style)
    488mg (18% RDI) in 2 tbsp
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  163. Processed American Cheese (With Vitamin D)
    487mg (18% RDI) in 1 oz
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  164. Lentil Sprouts
    484mg (18% RDI) in 1 cup
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  165. Quinoa Cooked
    483mg (18% RDI) in 1 cup
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  166. Cooked Japanese Somen
    482mg (18% RDI) in 1 cup
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  167. Whole Wheat Pasta
    479mg (18% RDI) in 1 cup spaghetti not packed
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  168. Black Walnuts (Dried)
    478mg (18% RDI) in 1 oz
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  169. Dry Roasted Pistachio Nuts
    476mg (17% RDI) in 1 oz (49 kernels)
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  170. Raw Peanuts
    475mg (17% RDI) in 1 oz
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  171. Soy Protein Powder (Isolate)
    475mg (17% RDI) in 1 tblsp
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  172. Peas
    468mg (17% RDI) in 1 cup
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  173. Oats Instant Fortified Plain Prepared With Water (Boiling Water Added Or Microwaved)
    468mg (17% RDI) in 1 cup, cooked
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  174. Dried Sunflower Seeds
    465mg (17% RDI) in 1 oz
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  175. Cooked Podded Peas
    458mg (17% RDI) in 1 cup
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  176. Pistachio Nuts
    456mg (17% RDI) in 1 oz (49 kernels)
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  177. Soft Goat Cheese
    454mg (17% RDI) in 1 oz
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  178. Cooked Wild Rice
    453mg (17% RDI) in 1 cup
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  179. American Cheese
    452mg (17% RDI) in 1 oz
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  180. Vanilla Soy Milk
    452mg (17% RDI) in 1 cup
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  181. Gluten Free Corn Noodles (Cooked)
    451mg (17% RDI) in 1 cup
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  182. Roasted Squash and Pumpkin Seeds (With Shells)
    446mg (16% RDI) in 1 oz (85 seeds)
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  183. Pea Sprouts
    438mg (16% RDI) in 1 cup
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  184. Dry Roasted Peanuts
    436mg (16% RDI) in 1 oz
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  185. Brown Rice
    432mg (16% RDI) in 1 cup
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  186. Cooked Snow Peas
    427mg (16% RDI) in 1 cup
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  187. Cashew Butter
    419mg (15% RDI) in 1 oz
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  188. Almonds
    418mg (15% RDI) in 1 oz (23 whole kernels)
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  189. Cashews (Raw)
    418mg (15% RDI) in 1 oz
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  190. Cooked Spinach
    416mg (15% RDI) in 1 cup
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  191. Dry Roasted Almonds
    415mg (15% RDI) in 1 oz (22 whole kernels)
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  192. Processed Pimento Cheese
    411mg (15% RDI) in 1 slice (3/4 oz)
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  193. Yellow Cornmeal (Grits)
    408mg (15% RDI) in 1 cup
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  194. Corn Grits Yellow Regular Quick Enriched Cooked With Water With Salt
    408mg (15% RDI) in 1 cup
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  195. Cooked Couscous
    407mg (15% RDI) in 1 cup, cooked
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  196. Dry Roasted Sunflower Seeds
    400mg (15% RDI) in 1 oz
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  197. Dry Roasted Sunflower Seeds (With Salt)
    400mg (15% RDI) in 1 oz
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  198. Feta Cheese
    396mg (15% RDI) in 1 oz
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  199. Dry-Roasted Mixed Nuts (Salted)
    390mg (14% RDI) in 1 oz
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  200. Chia Seeds
    389mg (14% RDI) in 1 oz
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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