Leucine is one of the body's essential amino acids, a building block of protein. It is a key nutrient in muscle tissue and in the formation of cholesterol and hormones. Leucine is also thought to be beneficial in weight loss and blood sugar regulation.
Animal Meats
High protein animal meats such as beef, pork, chicken and fish contain high amounts of leucine. It is best to choose lean meat, as leucine is not found in the fatty portion. Eggs are also a good source, with the majority of leucine found in the white.
Soybeans
Soybeans have the highest leucine content of any plant food, containing 2.97 grams per 100 grams of the bean. Other legumes high in leucine include lentils, cowpea and chickpeas.
Milk
Most forms of milk contain leucine, with sheep's milk being the best source, followed by goat milk, cow's milk and soy milk. Cottage cheese is also a good source of the amino acid.
Nuts and Seeds
Most nuts and seeds are good sources of leucine, containing between 1.2 and 1.6 grams of leucine per 100 grams of food. The best sources are peanuts, almonds, walnuts, sesame and flax seeds.
Asparagus
Not many fruits and vegetables are high in protein or most amino acids. However, asparagus does contain some leucine -- about 0.13 grams per 1/2 cup serving.
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