Foods Highest in Leucine

Top 50 Australian foods ranked by leucine content per 100g, sourced from the AFCD.

Amino Acids (per gN)Unit: mg/gN per 100g

#	Food	Group	mg/gN/100g
1	Corn, kernels, purchased frozen, raw	Vegetable products and dishes	697
2	Corn, fresh on cob, raw	Vegetable products and dishes	697
3	Milk, cow, powder, skim	Milk products and dishes	625
4	Egg, chicken, white (albumen), raw	Egg products and dishes	578
5	Egg, chicken, white (albumen), hard-boiled	Egg products and dishes	578
6	Cheese, cheddar, natural, regular fat	Milk products and dishes	562
7	Chocolate, milk	Confectionery and cereal/nut/fruit/seed bars	559
8	Egg, chicken, yolk, hard-boiled	Egg products and dishes	550
9	Egg, chicken, yolk, raw	Egg products and dishes	550
10	Bean, red kidney, canned, drained	Legume and pulse products and dishes	546
11	Baked beans, canned in tomato sauce	Legume and pulse products and dishes	534
12	Baked beans, canned in tomato sauce, reduced salt	Legume and pulse products and dishes	534
13	Chicken, thigh, lean flesh, baked, no added fat	Meat, poultry and game products and dishes	526
14	Bean, lima, dried	Legume and pulse products and dishes	526
15	Bacon, middle rasher, untrimmed, raw	Meat, poultry and game products and dishes	519
16	Duck, lean flesh, raw	Meat, poultry and game products and dishes	518
17	Goat, forequarter, lean, raw	Meat, poultry and game products and dishes	516
18	Goat, forequarter, lean, baked, no added fat	Meat, poultry and game products and dishes	512
19	Tuna, yellowfin, fillet, raw	Fish and seafood products and dishes	509
20	Bean, soya (soy), dried	Legume and pulse products and dishes	500
21	Venison, mince, premium, baked, roasted, fried, stir-fried, grilled or BBQ'd, no added fat	Meat, poultry and game products and dishes	500
22	Venison, mince, premium, raw	Meat, poultry and game products and dishes	500
23	Venison, leg medallion, lean, raw	Meat, poultry and game products and dishes	500
24	Bean, soya (soy), dried, boiled, drained	Legume and pulse products and dishes	500
25	Goat, leg, lean, baked, no added fat	Meat, poultry and game products and dishes	498
26	Turkey, breast, lean flesh, skin & fat, raw	Meat, poultry and game products and dishes	493
27	Turkey, hindquarter, lean flesh, skin & fat, raw	Meat, poultry and game products and dishes	493
28	Gemfish, fillet, raw	Fish and seafood products and dishes	491
29	Goat, loin, lean, raw	Meat, poultry and game products and dishes	490
30	Snapper, fillet, raw	Fish and seafood products and dishes	483
31	Lentil, green, hulled, dry	Legume and pulse products and dishes	480
32	Lentil, red, hulled, dry	Legume and pulse products and dishes	480
33	Lentil, French, hulled, dry	Legume and pulse products and dishes	480
34	Barley, pearl, uncooked	Cereals and cereal products	479
35	Rabbit, farmed, whole, raw	Meat, poultry and game products and dishes	474
36	Oats, rolled, uncooked	Cereals and cereal products	474
37	Spinach, Mature English, fresh, raw	Vegetable products and dishes	465
38	Flour, wheat, white, plain	Cereals and cereal products	451
39	Flour, wheat, white, self-raising	Cereals and cereal products	451
40	Salmon, pink, canned in brine, drained	Fish and seafood products and dishes	448
41	Rice, brown, boiled, no added salt	Cereals and cereal products	446
42	Rice, brown, uncooked	Cereals and cereal products	446
43	Bar, muesli, plain or with dried fruit	Confectionery and cereal/nut/fruit/seed bars	445
44	Bread, flat (pita or Lebanese), wholemeal, commercial	Cereals and cereal products	439
45	Sprout, bean, fresh, raw	Vegetable products and dishes	438
46	Bean, mung, whole, dried, uncooked	Vegetable products and dishes	438
47	Seed, sesame, unsalted	Seed and nut products and dishes	433
48	Cauliflower, fresh, raw	Vegetable products and dishes	431
49	Goat, leg, lean, raw	Meat, poultry and game products and dishes	424
50	Mango, peeled, raw	Fruit products and dishes	421

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Magnesium Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where leucine value is zero or not measured.