About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1136 foods have been measured for Isoleucine. This is a research tool — nothing here constitutes medical advice.

About Isoleucine

An essential branched-chain amino acid (BCAA) important for muscle protein metabolism and energy production during activity.

⚠️ Too little

Deficiency is uncommon; inadequate overall protein intake can contribute to poor growth, low muscle mass and fatigue.

🚫 Too much

High-dose BCAA supplements are not usually necessary if dietary protein is adequate; food sources are generally safe.

Sources: WHO/FAO/UNU · NIH ODS
⚠️ Partial database coverage (15.8%)
Only 180 of 1136 foods in the database have a recorded value for Isoleucine. The ranked list below shows what we have — foods not in the list simply haven't been measured yet rather than containing none.

Foods Containing Isoleucine

180 foods with recorded data, ranked highest first. Showing 1–100 of 180. Values per 100g fresh weight.

# Food Per 100g Level
★ Eggs, chicken, yolk, raw 809 g
★ Eggs, chicken, whole, scrambled, without milk 707 g
★ Eggs, chicken, whole, raw 684 g
4 Eggs, chicken, whole, boiled 683 g
5 Eggs, chicken, whole, poached 644 g
6 Egg white, raw 617 g
7 Eggs, chicken, scrambled, with semi-skimmed milk 533 g
8 Cheese, Parmesan 2.18 g
9 Cheese, goat's, hard 1.85 g
10 Flour, soy, full-fat 1.74 g
11 Lupin Beans 1.63 g
12 Soybeans (Dry) 1.62 g
13 Cheese, Edam 1.58 g
14 Cheese, Cheddar 1.54 g
15 Cheese, Double Gloucester 1.52 g
16 Cheese, Cheshire 1.42 g
17 Cheese, Mozzarella 1.42 g
18 Cheese, Red Leicester 1.38 g
19 Cheese, Wensleydale 1.33 g
20 Melon seeds 1.3 g
21 Cheese, Stilton 1.27 g
22 Cheese, Camembert 1.27 g
23 Peanuts, dry roasted, unsalted 1.21 g
24 Broad Beans (Fava) 1.18 g
25 Cheese, Brie 1.17 g
26 Red Lentils (Split, Dry) 1.15 g
27 Cress seeds 1.15 g
28 Cheese, processed, plain 1.13 g
29 Green Lentils (Dry) 1.09 g
30 Brown Lentils (Dry) 1.09 g
31 Mung Beans 1.08 g
32 Black-eyed Beans/Peas 1.06 g
33 Puy/French Green Lentils 1.04 g
34 Almonds (raw) 0.996 g
35 Kidney Beans (Red) 0.995 g
36 Yellow Split Peas (Dry) 0.995 g
37 Green Split Peas (Dry) 0.995 g
38 Great Northern Beans 0.99 g
39 Navy Beans (Haricot) 0.963 g
40 Haricot/Navy Beans 0.963 g
41 Nigella seeds (kalonji) 0.961 g
42 Chickpeas (Dry) 0.959 g
43 Cheese, Feta 0.95 g
44 Pinto Beans 0.95 g
45 Poppy seeds 0.948 g
46 Black Beans 0.945 g
47 Borlotti Beans 0.945 g
48 Tempeh (Soy) 0.932 g
49 Almond butter, creamy 0.93 g
50 Caraway seeds 0.911 g
51 Flageolet Beans 0.9 g
52 Carlin/Black Peas 0.9 g
53 Adzuki Beans 0.896 g
54 Butter Beans (Lima) 0.86 g
55 Sesame butter, creamy 0.859 g
56 Golden linseed (flax) 0.842 g
57 Flaxseed (linseed), ground 0.842 g
58 Pistachios (raw) 0.841 g
59 Sesame seeds 0.837 g
60 Cashew nuts, raw 0.832 g
61 Tofu (Firm, Plain) 0.765 g
62 Chia seeds, dried 0.759 g
63 Cheese, cottage 0.748 g
64 Dill seeds 0.736 g
65 Ajwain (carom) seeds 0.731 g
66 Walnuts (raw) 0.691 g
67 Basil seeds 0.681 g
68 Oat Bran 0.68 g
69 Oat Groats 0.676 g
70 Brazil nuts (raw) 0.672 g
71 Hazelnuts (raw) 0.663 g
72 Pine nuts (raw) 0.644 g
73 Farro/Emmer (Grain) 0.588 g
74 Wild Rice (Canoe Wild Rice) 0.588 g
75 Spelt (Grain) 0.584 g
76 Khorasan/Kamut (Grain) 0.58 g
77 Cheese spread, plain 0.58 g
78 Amaranth (Grain) 0.58 g
79 Quinoa (Grain) 0.564 g
80 Freekeh (Roasted Green Wheat) 0.56 g
81 Edamame (Green Soybeans) 0.549 g
82 Wheat Berries (Wholegrain Kernels) 0.548 g
83 Rolled Oats 0.54 g
84 Buckwheat Flour 0.532 g
85 Teff (Grain) 0.532 g
86 Buckwheat Groats 0.528 g
87 Pasta (Durum, Dry) 0.52 g
88 Nuts, walnuts, English, halves, raw 0.52 g
89 Popcorn (Unpopped Kernels) 0.516 g
90 Couscous (Dry) 0.512 g
91 Semolina (Durum Wheat) 0.508 g
92 Barley (Hulled/Pot) 0.5 g
93 Bulgur Wheat 0.492 g
94 Millet (Grain) 0.44 g
95 Pecans (raw) 0.432 g
96 Sorghum (Grain) 0.424 g
97 Rye (Grain) 0.412 g
98 Barley (Pearled) 0.396 g
99 Yoghurt, Greek-style, plain 0.383 g
100 Chickpeas (Cooked, Drained) 0.378 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

« First ‹ Prev 1 2 Next › Last » Page 1 of 2
Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.