Foods high in Isoleucine

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

Showing top 50 foods

Per 100 g: g

Rank	Food	Per 100 g	Per serving	% DV	Category
#1	Egg, white, dried	5.02 g	5.38 g(107 g serving)	—	Dairy and Egg Products
#2	Egg, white, dried	4.69 g	1.33 g(28 g serving)	—	Dairy and Egg Products
#3	Egg, white, dried	4.58 g	1.28 g(28 g serving)	—	Dairy and Egg Products
#4	Egg, white, dried	4.41 g	4.72 g(107 g serving)	—	Dairy and Egg Products
#5	Soy protein isolate	4.25 g	1.21 g(28 g serving)	—	Legumes and Legume Products
#6	Soy protein isolate, potassium type	4.25 g	1.21 g(28 g serving)	—	Legumes and Legume Products
#7	Seaweed, spirulina, dried	3.21 g	3.59 g(112 g serving)	—	Vegetables and Vegetable Products
#8	Seal, bearded (Oogruk), meat, dried (Alaska Native)	3.13 g	—	—	American Indian / Alaska Native Foods
#9	Egg, whole, dried	3.01 g	2.56 g(85 g serving)	—	Dairy and Egg Products
#10	Soy protein concentrate, produced by alcohol extraction	2.94 g	0.83 g(28 g serving)	—	Legumes and Legume Products
#11	Soy protein concentrate, produced by acid wash	2.94 g	0.83 g(28 g serving)	—	Legumes and Legume Products
#12	Fish, cod, dried and salted	2.9 g	0.82 g(28 g serving)	—	Finfish and Shellfish Products
#13	Beverages, Protein powder soy based	2.76 g	1.24 g(45 g serving)	—	Beverages
#14	Whale, beluga, meat, dried (Alaska Native)	2.68 g	1.21 g(45 g serving)	—	American Indian / Alaska Native Foods
#15	Egg, whole, dried	2.43 g	2.07 g(85 g serving)	—	Dairy and Egg Products
#16	Seeds, sunflower seed flour	2.4 g	1.54 g(64 g serving)	—	Nut and Seed Products
#17	Tofu, dried-frozen (koyadofu)	2.38 g	0.4 g(17 g serving)	—	Legumes and Legume Products
#18	Tofu, dried-frozen (koyadofu)	2.38 g	0.4 g(17 g serving)	—	Legumes and Legume Products
#19	Seal, bearded (Oogruk), meat	2.37 g	—	—	American Indian / Alaska Native Foods
#20	Flour, soy	2.31 g	—	—	Legumes and Legume Products
#21	Soy flour, defatted	2.28 g	2.4 g(105 g serving)	—	Legumes and Legume Products
#22	Fish, whitefish, dried (Alaska Native)	2.26 g	—	—	American Indian / Alaska Native Foods
#23	Cheese, parmesan	2.2 g	0.11 g(5 g serving)	—	Dairy and Egg Products
#24	Milk, dry	2.19 g	0.66 g(30 g serving)	—	Dairy and Egg Products
#25	Milk, dry	2.19 g	0.66 g(30 g serving)	—	Dairy and Egg Products
#26	Soy meal, defatted, raw	2.18 g	2.66 g(122 g serving)	—	Legumes and Legume Products
#27	Seeds, sesame flour	2.16 g	0.61 g(28 g serving)	—	Nut and Seed Products
#28	Smelt, dried (Alaska Native)	2.15 g	—	—	American Indian / Alaska Native Foods
#29	Milk, dry	2.15 g	0.61 g(28 g serving)	—	Dairy and Egg Products
#30	Milk, dry	2.12 g	1.44 g(68 g serving)	—	Dairy and Egg Products
#31	Milk, dry	2.12 g	1.44 g(68 g serving)	—	Dairy and Egg Products
#32	Milk, buttermilk, dried	2.08 g	0.62 g(30 g serving)	—	Dairy and Egg Products
#33	Meat extender	2 g	1.76 g(88 g serving)	—	Legumes and Legume Products
#34	Soybeans, mature seeds, raw	1.97 g	3.67 g(186 g serving)	—	Legumes and Legume Products
#35	Soybeans, mature seeds	1.92 g	1.79 g(93 g serving)	—	Legumes and Legume Products
#36	Cheese, parmesan	1.89 g	0.54 g(28 g serving)	—	Dairy and Egg Products
#37	Leavening agents, yeast	1.89 g	0.08 g(4 g serving)	—	Baked Products
#38	Pork, cured, cooked	1.85 g	0.17 g(9 g serving)	—	Pork Products
#39	Peanut flour, defatted	1.84 g	1.1 g(60 g serving)	—	Legumes and Legume Products
#40	Veal, leg (top round), braised	1.81 g	1.54 g(85 g serving)	—	Lamb, Veal and Game Products
#41	Seeds, cottonseed flour	1.8 g	0.51 g(28 g serving)	—	Nut and Seed Products
#42	Veal, leg (top round), braised	1.78 g	1.51 g(85 g serving)	—	Lamb, Veal and Game Products
#43	Seeds, cottonseed meal	1.77 g	0.5 g(28 g serving)	—	Nut and Seed Products
#44	Chicken, breast, fried	1.77 g	0.92 g(52 g serving)	—	Poultry Products
#45	Veal, shoulder, braised	1.76 g	1.5 g(85 g serving)	—	Lamb, Veal and Game Products
#46	Chicken, light meat, stewed	1.74 g	2.44 g(140 g serving)	—	Poultry Products
#47	Flour, soy	1.74 g	—	—	Legumes and Legume Products
#48	Pork, cured, broiled	1.74 g	1.48 g(85 g serving)	—	Pork Products
#49	Seeds, sesame flour	1.73 g	0.49 g(28 g serving)	—	Nut and Seed Products
#50	Chicken, light meat, fried	1.73 g	2.43 g(140 g serving)	—	Poultry Products

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:

Explore other nutrients

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Showing top 50 foods

Egg, white, dried

Egg, white, dried

Egg, white, dried

Egg, white, dried

Soy protein isolate

Soy protein isolate, potassium type

Seaweed, spirulina, dried

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

Egg, whole, dried

Soy protein concentrate, produced by alcohol extraction

Soy protein concentrate, produced by acid wash

Fish, cod, dried and salted

Beverages, Protein powder soy based

Whale, beluga, meat, dried (Alaska Native)

Egg, whole, dried

Seeds, sunflower seed flour

Tofu, dried-frozen (koyadofu)

Tofu, dried-frozen (koyadofu)

Seal, bearded (Oogruk), meat

Flour, soy

Soy flour, defatted

Fish, whitefish, dried (Alaska Native)

Cheese, parmesan

Milk, dry

Milk, dry

Soy meal, defatted, raw

Seeds, sesame flour

Smelt, dried (Alaska Native)

Milk, dry

Milk, dry

Milk, dry

Milk, buttermilk, dried

Meat extender

Soybeans, mature seeds, raw

Soybeans, mature seeds

Cheese, parmesan

Leavening agents, yeast

Pork, cured, cooked

Peanut flour, defatted

Veal, leg (top round), braised

Seeds, cottonseed flour

Veal, leg (top round), braised

Seeds, cottonseed meal

Chicken, breast, fried

Veal, shoulder, braised

Chicken, light meat, stewed

Flour, soy

Pork, cured, broiled

Seeds, sesame flour

Chicken, light meat, fried

Why Isoleucine matters

Daily intake reference

Best for these diets

Explore other nutrients

Build a plan that hits your Isoleucine target