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Foods high in Isoleucine

Top food sources of the amino acid Isoleucine, ranked per 100 g and per serving.

Showing top 20 foods

Per 100 g: g

  1. 1

    Egg, white, dried

    5.02 g/ 100 g5.38 g (107 g serving)
  2. 2

    Egg, white, dried

    4.69 g/ 100 g1.33 g (28 g serving)
  3. 3

    Egg, white, dried

    4.58 g/ 100 g1.28 g (28 g serving)
  4. 4

    Egg, white, dried

    4.41 g/ 100 g4.72 g (107 g serving)
  5. 5

    Soy protein isolate

    4.25 g/ 100 g1.21 g (28 g serving)
  6. 6

    Soy protein isolate, potassium type

    4.25 g/ 100 g1.21 g (28 g serving)
  7. 7

    Seaweed, spirulina, dried

    3.21 g/ 100 g3.59 g (112 g serving)
  8. 8

    Seal, bearded (Oogruk), meat, dried (Alaska Native)

    3.13 g/ 100 g
  9. 9

    Egg, whole, dried

    3.01 g/ 100 g2.56 g (85 g serving)
  10. 10

    Soy protein concentrate, produced by alcohol extraction

    2.94 g/ 100 g0.83 g (28 g serving)
  11. 11

    Soy protein concentrate, produced by acid wash

    2.94 g/ 100 g0.83 g (28 g serving)
  12. 12

    Fish, cod, dried and salted

    2.9 g/ 100 g0.82 g (28 g serving)
  13. 13

    Beverages, Protein powder soy based

    2.76 g/ 100 g1.24 g (45 g serving)
  14. 14

    Whale, beluga, meat, dried (Alaska Native)

    2.68 g/ 100 g1.21 g (45 g serving)
  15. 15

    Egg, whole, dried

    2.43 g/ 100 g2.07 g (85 g serving)
  16. 16

    Seeds, sunflower seed flour

    2.4 g/ 100 g1.54 g (64 g serving)
  17. 17

    Tofu, dried-frozen (koyadofu)

    2.38 g/ 100 g0.4 g (17 g serving)
  18. 18

    Tofu, dried-frozen (koyadofu)

    2.38 g/ 100 g0.4 g (17 g serving)
  19. 19

    Seal, bearded (Oogruk), meat

    2.37 g/ 100 g
  20. 20

    Flour, soy

    2.31 g/ 100 g

Why Isoleucine matters

Isoleucine is an essential amino acid. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Daily intake reference

Adult Daily Value (DV)1.4 g per day

Best for these diets

The highest-ranking Isoleucine foods fit naturally into these dietary patterns:

Scenarios that emphasize Isoleucine

These meal-planning scenarios prioritize Isoleucine intake:

Explore other nutrients

Browse top food sources for other vitamins and minerals:

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