Isoleucine
Amino acid that helps growth, immunity, protein metabolism
- Essential amino acid; found in protein foods
- Can get enough from well balanced diet that includes proteins
- If meatless diet, eat a variety of plant based proteins to get all 9 amino acids
Health Benefits:
- helps make red blood cells
- helps control blood sugar
- helps boost energy and endurance
- speeds healing of injured muscles
Low intake of Isoleucine
Symptoms of low Isoleucine intake
- Confusion, Depression
- Fatigue, Lethargy
- Low blood sugar, Dizziness
- Shaking, Tremors
- Muscle wasting
- Weakness
Causes of low Isoleucine intake
- Poor diet
- Stress
- Incomplete breakdown of proteins
- Inherited
Excess intake of Isoleucine
Symptoms of excess intake of Isoleucine
- Bloating
- Fatigue
- Gastrointestinal symptoms
- Headache, High BP
- Insulin resistance
- Loss of coordination
At risk for excess Isoleucine
- Can't overdose from food
- Caution supplements: if used for > 6 months can cause side effects
- Negatively affects metabolism
- Makes kidneys work harder
Isoleucine Content in Foods
Foods High in Isoleucine
| Food | Serving Size | Isoleucine |
|---|---|---|
| Chicken breast, lean, cooked | 6 oz | 2.67 g |
| Ribeye steak, grilled | 6 oz | 2.6 g |
| Pork chop, lean, cooked | 6 oz | 2.5 g |
| Tofu, firm | 1 cup | 2.14 g |
| Atlantic salmon, wild, cooked | 6 oz | 2 g |
| Soybeans (edamame), boiled | 1 cup | 1.39 g |
| Shrimp, canned | 1 cup | 1.25 g |
| Ham, cured | 1 cup | 1.24 g |
| Oats, uncooked | 1 cup | 1.1 g |
| White tuna, canned, oil packed | 3 oz | 1 g |
| Navy beans, canned | 1 cup | 0.93 g |
| Buckwheat, uncooked | 1 cup | 0.85 g |
| Trail mix w/chocolate chips, nuts, seeds | 1 cup | 0.81 g |
| Lentils, cooked | 1 cup | 0.77 g |
| Ricotta cheese, low fat | 1 cup | 0.74 g |
| Red kidney beans, boiled | 1 cup | 0.74 g |
| Yogurt, low fat | 1 cup | 0.7 g |
| Granola, homemade | 1 cup | 0.67 g |
| Oat bran | 1 cup | 0.63 g |
| Cottage cheese, 2% fat | 4 oz | 0.63 g |
| Chickpeas (garbanzo beans), cooked | 1 cup | 0.62 g |
| Baked beans | 1 cup | 0.61 g |
| Romano cheese | 1 oz | 0.48 g |
| Milk, 1% or skim | 1 cup | 0.43 g |
| Monterey cheese | 1 oz | 0.43 g |
| Hot cocoa | 1 cup | 0.42 g |
| Parmesan cheese, grated | 1 oz | 0.41 g |
| Greek vanilla yogurt, nonfat | 5.3 oz | 0.4 g |
| Mexican blend cheese, shredded | 1 cup | 0.38 g |
| Spinach egg noodles, cooked | 1 cup | 0.35 g |
Foods Low in Isoleucine
| Food | Serving Size | Isoleucine |
|---|---|---|
| Prunes | 3 prunes | 0.01 g |
| Apples, chopped | 1 cup | 0.01 g |
| Green, red grapes | 1 cup | 0.02 g |
| Cucumbers, onions, chopped | 1 cup | 0.02 g |
| Pears, Plums, sliced | 1 cup | 0.02 g |
| Grape juice, Orange juice | 1 cup | 0.02 g |
| Pineapple, chunks | 1 cup | 0.03 g |
| Blueberries | 1 cup | 0.03 g |
| Cherries, sweet | 1 cup | 0.03 g |
| Hummus, homemade | 1 Tbsp | 0.03 g |
| Cabbage, green, red | 1 cup | 0.03 g |
| Sour cream, low fat | 1 Tbsp | 0.03 g |
| Red bell peppers | 1 medium | 0.03 g |
| Strawberries, peaches, sliced | 1 cup | 0.03 g |
| Chocolate almond milk | 1 cup | 0.04 g |
| Sweet chocolate | 1 oz | 0.04 g |
| Cocoa powder | 1 Tbsp | 0.04 g |
| Maitake mushrooms, diced | 1 cup | 0.04 g |
| Bananas sliced | 1 cup | 0.04 g |
| Cream cheese | 1 Tbsp | 0.05 g |
| Rice puffed cereal, fortified | 1 cup | 0.05 g |
| Soy sauce | 1 Tbsp | 0.05 g |
| Mango pieces | 1 cup | 0.05 g |
| Oranges, sections | 1 cup | 0.05 g |
| Zucchini, chopped | 1 cup | 0.06 g |
| Oatmeal cookies | 1 cookie | 0.06 g |
| Green snap beans, raw | 1 cup | 0.07 g |
| Buttermilk biscuit, plain | 1 oz | 0.08 g |
| Pecans | 1 oz | 0.1 g |
| Popcorn, microwave 94% fat free | 1 oz | 0.11 g |
References
Amino Acids. (2021). Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22243-amino-acids
What Are Complete Proteins? (2022). Cleveland Clinic. https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins/
Foods Highest in Isoleucine. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/isoleucine/all/highest/household/common+sr+fndds+branded/no
Isoleucine (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1212
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