Leucine is an essential amino acid. Essential amino acids are not created in the body and must be obtained through foods in your diet. Leucine plays an important role in lowering cholesterol levels and regulating the body's blood sugar. Leucine also prevents muscle loss and raises metabolism by increasing the body's fat burning capabilities, according to the Weight Control Room.
Meat
Leucine is found in most lean meats. Chicken, venison, elk and beef are high in protein and leucine. Including more foods that are high in protein and leucine will help you to achieve faster weight loss, according to the Weight Control Room.
Lean beef provides approximately 1.75 g of leucine per 100 g, while salmon and shrimp offer 1.62 g. The amount of leucine in chicken varies according to the type of meat. Wing meat contains approximately 1.29g per 100 g compared to 1.48g in thigh meat.
Dairy
Dairy foods also contain modest amounts of leucine and protein. Eggs provide between 1.02 and 1.40 g of leucine, depending on whether the egg is whole or separated into whites and yolks. Milk obtained from cows and goats can also provide small amounts of leucine ranging from .27 g in cow's milk to .31 g in goat's milk, according to Dietary Fiber Foods.
Legumes
Soy beans, peanuts, lentils and other legumes contain substantial amounts of leucine and protein. Raw soy beans contain almost 3.0g of leucine per 100 g. Soy milk contains only .24, according to Dietary Fiber Food. Raw lentils contain almost 2.03 g.
Several varieties of nuts contain abundant amounts of leucine and protein. Peanuts have approximately 1.67g and almonds 1.47g per 100 g. Walnuts have slightly lower amounts, 1.17g per 100 g.
Chick peas or garbanzo beans also contain high levels of leucine, according to Dietary Fiber Foods. They contain almost 1.37g per 100 g .
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