Leucine
Amino acid that helps muscle health, regulates blood sugar
- 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:
- growth and repair of muscle, skin, bone
- prevents muscle deterioration with age
- may increase production of human growth hormone
- may help control blood sugar
Low intake of Leucine
Symptoms of low Leucine intake
- Fatigue
- Gastrointestinal problems
- Hair loss
- Low blood sugar
- Skin rashes
- Weight loss, Decreased appetite
Causes of low Leucine intake
- Common in older people
- Leads to muscle weakening, tremors
Excess intake of Leucine
Symptoms of excess intake of Leucine
- Bloating
- Fatigue
- Gastrointestinal problems
- Headache, High BP
- Insulin resistance
- Loss of coordination
At risk for excess Leucine
- Can't overdose from food
- Caution supplements: if taken for > 6 months can cause side effects
Leucine Content in Foods
Foods High in Leucine
| Food | Serving Size | Leucine |
|---|---|---|
| Ribeye steak, grilled | 6 oz | 4.8 g |
| Chicken breast, lean | 6 oz | 4.5 g |
| Pork chop, lean | 6 oz | 4.3 g |
| Tofu, firm | 1 cup | 3.5 g |
| Tilapia, cooked | 6 oz | 3.5 g |
| Beef chuck pot roast | 3 oz | 2.3 g |
| Soybeans (edamame), boiled | 1 cup | 2.3 g |
| Oats, uncooked | 1 cup | 2 g |
| White tuna, canned, oil packed | 3 oz | 1.83 g |
| Navy beans, canned | 1 cup | 1.67 g |
| English muffin w/cheese, egg, sausage | 1 muffin | 1.6 g |
| Pink salmon, canned | 3 oz | 1.6 g |
| Ricotta cheese, low fat | 1 cup | 1.53 g |
| Adzuki beans | 1 cup | 1.45 g |
| Buckwheat, uncooked | 1 cup | 1.41 g |
| Yogurt, nonfat | 1 cup | 1.41 g |
| White beans, large | 1 cup | 1.39 g |
| Trail mix, regular | 1 cup | 1.34 g |
| Chili, no beans, canned | 1 cup | 1.34 g |
| Lentils | 1 cup | 1.3 g |
| White beans, small | 1 cup | 1.28 g |
| Black beans, cooked | 1 cup | 1.21 g |
| Granola, homemade | 1 cup | 1.19 g |
| Veggie burger, uncooked | 3 oz | 1.19 g |
| Cottage cheese, 2% lowfat | 4 oz | 1.18 g |
| Baked beans, canned | 1 cup | 1 g |
| Bacon, pan fried | 3 slices | 1 g |
| Pork skins, plain | 1 oz | 0.94 g |
| Soybeans, dry roasted | 1 oz | 0.9 g |
| Romano cheese | 1 oz | 0.87 g |
Foods Low in Leucine
| Food | Serving Size | Leucine |
|---|---|---|
| Celery stalk | 1 large | 0.02 g |
| Greens, lettuce | 1 cup | 0.02 g |
| Dates | 3 dates | 0.02 g |
| Apples, chopped | 1 cup | 0.02 g |
| Orange juice | 1 cup | 0.03 g |
| Grape juice | 1 cup | 0.03 g |
| Cucumber, lettuce, kale | 1 cup | 0.03 g |
| Green, red grapes | 1 cup | 0.03 g |
| Orange sections, Pineapple chunks, Peaches | 1 cup | 0.04 g |
| Cherries, sweet | 1 cup | 0.05 g |
| Hummus, homemade | 1 Tbsp | 0.05 g |
| Cocoa powder | 1 Tbsp | 0.06 g |
| Strawberries, tangerines | 1 cup | 0.06 g |
| Blueberries | 1 cup | 0.07 g |
| Rice cereal, puffed fortified | 1 cup | 0.07 g |
| Mangos, pieces | 1 cup | 0.08 g |
| Chocolate almond milk | 1 cup | 0.09 g |
| Cream cheese | 1 Tbsp | 0.1 g |
| Bananas sliced | 1 cup | 0.1 g |
| Green, yellow snap beans | 1 cup | 0.11 g |
| Stewed tomatoes | 1 cup | 0.11 g |
| Kiwifruit, sliced | 1 cup | 0.12 g |
| Sweet potatoes, cubed | 1 cup | 0.12 g |
| Coconut water | 1 cup | 0.13 g |
| Whole wheat bread, toasted | 1 oz | 0.13 g |
| Buttermilk biscuit, plain | 1 oz | 0.15 g |
| Macadamia nuts, Pecans | 1 oz | 0.17 g |
| Granola bar, peanut butter | 1 oz | 0.19 g |
| Parmesan cheese, shredded | 1 Tbsp | 0.2 g |
| Egg bagel | 1 oz | 0.21 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/
Leucine Purported Benefits, Side Effects & More. (2022). Memorial Sloan Kettering Cancer Center. https://www.mskcc.org/cancer-care/integrative-medicine/herbs/leucine
Foods Highest in Leucine. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/leucine/all/highest/household/common+sr+fndds+branded/no
Leucine (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1213
Nutrients: Leucine (g). (n.d.). USDA National Nutrient Database for Standard Reference. Retrieved November 6, 2023, from https://www.nal.usda.gov/sites/default/files/page-files/leucine.pdf
Wappner, R., & Gibson, K. (2003). Disorders of Leucine Metabolism. Physician’s Guide to the Laboratory Diagnosis of Metabolic Diseases 2nd ed. http://eknygos.lsmuni.lt/springer/365/59-79.pdf
Contact Us
Questions? Suggestions? Diet you'd like to see added?
Contact us! We'd love to hear from you.