Nutrient Ranking Tool

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56 Beans and Lentils Highest in Leucine

Ranked by a Common Serving Size
2730mg Leucine = 100% RDI
  1. Firm Tofu
    (Tofu Raw Firm Prepared With Calcium Sulfate)
    3508mg (128% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  2. Boiled Soybeans (Edamame)
    (Soybeans Mature Cooked Boiled Without Salt)
    2331mg (85% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  3. Boiled Lupin Beans
    (Lupins Mature Seeds Cooked Boiled Without Salt)
    1960mg (72% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  4. Lupin Beans (Cooked)
    (Lupins Mature Seeds Cooked Boiled With Salt)
    1960mg (72% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  5. Tofu Prepared With Calcium
    (Tofu Raw Regular Prepared With Calcium Sulfate)
    1768mg (65% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  6. Canned Navy Beans
    (Beans Navy Mature Seeds Canned)
    1674mg (61% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  7. Cooked Green Soybeans
    (Soybeans Green Cooked Boiled Drained Without Salt)
    1589mg (58% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  8. Adzuki Beans
    (Beans Adzuki Mature Seeds Cooked Boiled Without Salt)
    1454mg (53% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  9. Cooked Large White Beans
    (Beans White Mature Seeds Cooked Boiled Without Salt)
    1389mg (51% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  10. Canned Baked Beans With Beef
    (Beans Baked Canned With Beef)
    1357mg (50% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  11. Boiled Red Kidney Beans
    (Beans Kidney Royal Red Mature Seeds Cooked Boiled Without Salt)
    1340mg (49% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  12. Cranberry Beans (Roman Beans)
    (Beans Cranberry (Roman) Mature Seeds Cooked Boiled Without Salt)
    1320mg (48% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  13. Pinto Beans (Cooked)
    (Beans Pinto Mature Seeds Cooked Boiled Without Salt)
    1308mg (48% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  14. Kidney Beans
    (Beans Kidney All Types Mature Seeds Cooked Boiled Without Salt)
    1303mg (48% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  15. Lentils (Cooked)
    (Lentils Mature Seeds Cooked Boiled Without Salt)
    1295mg (47% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  16. California Red Kidney Beans
    (Beans Kidney California Red Mature Seeds Cooked Boiled Without Salt)
    1290mg (47% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  17. Cooked Small White Beans
    (Beans Small White Mature Seeds Cooked Boiled Without Salt)
    1282mg (47% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  18. Navy Beans
    (Beans Navy Mature Seeds Cooked Boiled Without Salt)
    1274mg (47% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  19. Lima Beans
    (Lima Beans Large Mature Seeds Cooked Boiled Without Salt)
    1265mg (46% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  20. Cooked Red Kidney Beans
    (Beans Kidney Red Mature Seeds Cooked Boiled Without Salt)
    1227mg (45% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  21. Black Beans
    (Beans Black Mature Seeds Cooked Boiled Without Salt)
    1218mg (45% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  22. Black Turtle Beans
    (Beans Black Turtle Mature Seeds Cooked Boiled Without Salt)
    1208mg (44% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  23. Great Northern Beans
    (Beans Great Northern Mature Seeds Cooked Boiled Without Salt)
    1177mg (43% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  24. Split Peas
    (Peas Split Mature Seeds Cooked Boiled Without Salt)
    1172mg (43% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  25. Canned Red Kidney Beans
    (Beans Kidney Red Mature Seeds Canned Solids And Liquids)
    1167mg (43% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  26. Canned Chili With Beans
    (Chili With Beans Canned)
    1167mg (43% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  27. Edamame
    (Edamame Frozen Prepared)
    1155mg (42% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  28. Canned Cranberry Beans
    (Beans Cranberry (Roman) Mature Seeds Canned)
    1152mg (42% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  29. Canned Kidney Beans
    (Beans Kidney All Types Mature Seeds Canned)
    1139mg (42% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  30. Mungo Beans (Cooked)
    (Mungo Beans Mature Seeds Cooked Boiled Without Salt)
    1125mg (41% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  31. Mung Beans (Cooked)
    (Mung Beans Mature Seeds Cooked Boiled Without Salt)
    1099mg (40% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  32. Baked Beans
    (Beans Baked Home Prepared)
    1083mg (40% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  33. Cooked Catjang Beans
    (Cowpeas Catjang Mature Seeds Cooked Boiled Without Salt)
    1065mg (39% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  34. Chickpeas (Garbanzo Beans) (Cooked)
    (Chickpeas (Garbanzo Beans Bengal Gram) Mature Seeds Cooked Boiled Without Salt)
    1035mg (38% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  35. Canned Baked Beans
    (Beans Baked Canned Plain Or Vegetarian)
    1029mg (38% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  36. Canned Mature (White) Lima Beans
    (Lima Beans Large Mature Seeds Canned)
    1024mg (38% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  37. Black-Eyed Peas (Cowpeas)
    (Cowpeas Common (Blackeyes Crowder Southern) Mature Seeds Cooked Boiled Without Salt)
    1012mg (37% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  38. Veggie Burgers
    (Veggie Burgers Or Soyburgers Unprepared)
    979mg (36% RDI) in 1 pattie
    Database: Standard Release (Common) (Source)
  39. Broad Beans (Fava)
    (Broadbeans (Fava Beans) Mature Seeds Cooked Boiled Without Salt)
    972mg (36% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  40. Firm Tofu (With Calcium And Magnesium)
    (Tofu Firm Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    917mg (34% RDI) in 1/2 cup
    Database: Standard Release (Common) (Source)
  41. Dry-Roasted Soybeans
    (Soybeans Mature Seeds Dry Roasted)
    902mg (33% RDI) in 1oz
    Database: Standard Release (Common) (Source)
  42. Soft Tofu
    (Tofu Soft Prepared With Calcium Sulfate And Magnesium Chloride (Nigari))
    598mg (22% RDI) in 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
    Database: Standard Release (Common) (Source)
  43. Unsalted Peanut Butter (Smooth)
    (Peanut Butter Smooth Style Without Salt)
    495mg (18% RDI) in 2 tbsp
    Database: Standard Release (Common) (Source)
  44. Peanut Butter (Smooth)
    (Peanut Butter Smooth (Includes Foods For Usda's Food Distribution Program))
    489mg (18% RDI) in 2 tbsp
    Database: Standard Release (Common) (Source)
  45. Peanut Butter (Chunk Style)
    (Peanut Butter Chunk Style Without Salt)
    488mg (18% RDI) in 2 tbsp
    Database: Standard Release (Common) (Source)
  46. Raw Peanuts
    (Peanuts All Types Raw)
    475mg (17% RDI) in 1 oz
    Database: Standard Release (Common) (Source)
  47. Soy Protein Powder (Isolate)
    (Soy Protein Isolate)
    475mg (17% RDI) in 1 tblsp
    Database: Standard Release (Common) (Source)
  48. Vanilla Soy Milk
    (Soy Milk Original And Vanilla Unfortified)
    452mg (17% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  49. Cooked Blackeyed Peas
    (Cowpeas (Blackeyes) Immature Seeds Cooked Boiled Drained Without Salt)
    373mg (14% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  50. Cooked Broadbeans
    (Broadbeans Immature Seeds Cooked Boiled Drained Without Salt)
    370mg (14% RDI) in 100 grams
    Database: Standard Release (Common) (Source)
  51. Fortified Chocolate Soy Milk
    (Soy Milk Chocolate With Added Calcium Vitamins A And D)
    316mg (12% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  52. Falafel
    (Falafel Home-Prepared)
    160mg (6% RDI) in 1 patty (approx 2-1/4 inch dia)
    Database: Standard Release (Common) (Source)
  53. Tamari
    (Soy Sauce Made From Soy (Tamari))
    132mg (5% RDI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  54. Soy Sauce
    (Soy Sauce Made From Soy And Wheat (Shoyu))
    86mg (3% RDI) in 1 tbsp
    Database: Standard Release (Common) (Source)
  55. Fermented Tofu (Fuyu)
    (Tofu Salted And Fermented (Fuyu))
    68mg (2% RDI) in 1 block
    Database: Standard Release (Common) (Source)
  56. Hummus (Homemade)
    (Hummus Home Prepared)
    52mg (2% RDI) in 1 tablespoon
    Database: Standard Release (Common) (Source)
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