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Top 10 Foods Highest in Valine

Valine is an amino acid involved in curing metabolic and liver diseases. Valine also plays a role in regulating absorption of other amino acids. High valine foods include cheese, soybeans, beef, lamb, chicken, pork, nuts, seeds, fish, beans, mushrooms, and whole grains. The recommended daily intake for valine is 26mg per kilogram of body weight, or 12mg per pound. A person weighting 70kg (~154 pounds) should consume around 1820mg of valine per day. Below is a list of the top 10 foods highest in valine with the %RDI calculated for someone weighting 70kg (154lbs). For more high valine foods see the extended list of valine rich foods.

#1: Cheese, Dairy & Eggs (Parmesan)
Valine 100g Per ounce (28g)Per cubic inch (10g)
2454mg (135% RDI)687mg (38% RDI)245mg (13% RDI)
Other Cheese, Dairy & Eggs High in Valine (%RDI per amount specified): Cottage Cheese (95%) per cup, Fat-Free Natural Yogurt (54%) per cup, Natural Yogurt (39%), Swiss Cheese (33%) per oz, Hard Goat's Cheese (32%) per oz, Skimmed Milk (30%) per cup, Edam (28%) per oz, Whole Milk (28%) per cup, Monterey (25%) per oz, and Eggs (24%) each. Click to see complete nutrition facts.



#2: Soya Foods (Roasted Soybeans)
Valine 100g Per cup (93g)Per ounce (28g)
1976mg (109% RDI)1838mg (101% RDI)553mg (31% RDI)
Other Soya Foods High in Valine (%RDI per ounce): Koyadofu (37%), Soy Flour (27%), Soy Chips (21%), Natto (16%), Tempeh (14%), Fried Tofu (13%), Sprouted Soybeans, stir-fried (11%), and Fuyu (salted, fermented tofu) (6%). Click to see complete nutrition facts.



#3: Lamb & Beef (Lean Lamb Shoulder, cooked)
Valine 100g Per chop (55g)Per 3oz (85g)
1918mg (105% RDI)1055mg (58% RDI)1630mg (90% RDI)
Other Cuts of Lamb & Beef High in Valine (%RDI per 3oz, cooked): Australian Lamb & New Zealand Lamb (86%), Stewing Lamb & Beef Round Top (85%), Grilled Steak (83%), Beef Ribs (80%), Beef Brisket (79%), and Beef Pot Roast (78%). Click to see complete nutrition facts.



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#4: Chicken & Turkey (Chicken Breast, cooked)
Valine 100g Per piece (181g)Per 3oz (85g)
1660mg (91% RDI)3005mg (165% RDI)1411mg (78% RDI)
Other Cuts of Chicken & Turkey High in Valine (%RDI per 3oz, cooked): Chicken Stewing Meat (77%), Chicken Wing (71%), Turkey Breast (70%), Ground Turkey (69%), Turkey Leg (68%), Chicken Drumstick (66%), Chicken Thigh & Turkey Wing (65%). Click to see complete nutrition facts.



#5: Pork (Tenderloin, cooked)
Valine 100g Per chop (73g)Per 3oz (85g)
1650mg (91% RDI)1205mg (66% RDI)1403mg (77% RDI)
Other Cuts of Pork High in Valine (%RDI per 3oz, cooked): Bacon (92%), Pork Chops & Ham (75%), Low Fat Ground Pork & Spareribs (74%), Pork Sirloin & Loin of Pork (73%). Click to see complete nutrition facts.



#6: Seeds & Nuts (Pumpkin Seeds)
Valine 100g Per cup (129g)Per ounce (28g)
1579mg (87% RDI)2037mg (112% RDI)442mg (24% RDI)
Other Seeds & Nuts High in Valine (%RDI per ounce): Watermelon Seeds (24%), Sunflower Seeds (20%), Pistachio Nuts (19%), Flaxseeds (17%), Cashew Nuts (16%), Sesame Seeds & Chia Seeds (15%), and Almonds (13%). Click to see complete nutrition facts.



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#7: Fish (Tuna, cooked)
Valine 100g Per 1/2 fillet (154g)Per 3oz (85g)
1453mg (80% RDI)2238mg (123% RDI)1235mg (68% RDI)
Other Fish High in Valine (%RDI per 3oz, cooked): Wild Salmon (66%), Salmon (65%), Trout (64%), Snapper & Mackerel (63%), Halibut (61%), Pollock (60%), and Haddock (56%). Click to see complete nutrition facts.



#8: Beans & Lentils (Pinto Beans, cooked)
Valine 100g Per cup (171g)Per tablespoon (11g)
519mg (29% RDI)887mg (49% RDI)57mg (3% RDI)
Other Beans & Lentils High in Valine (%RDI per cup, cooked): Navy Beans (50%), Kidney Beans, Adzuki Beans & Lentils (49%), Roman (Cranberry) Beans (48%), Yellow Beans (47%), Black Turtle Beans (44%), and Chickpeas (Garbanzo Beans) (34%). Click to see complete nutrition facts.



#9: Mushrooms (Portobello, grilled)
Valine 100g Per cup, sliced (121g)Per 1/2 cup, sliced (61g)
410mg (23% RDI)496mg (27% RDI)248mg (14% RDI)
Other Mushrooms High in Valine (%RDI per cup, sliced): White Mushrooms, cooked (15%), Oyster Mushrooms, raw (9%), Shiitake Mushrooms, cooked & Brown Italian Mushrooms, raw (5%), and Maitake Mushrooms, raw (4%). Click to see complete nutrition facts.



#10: Wholegrains (Kamut, cooked)
Valine 100g Per cup (172g)Per 1/2 cup (86g)
267mg (15% RDI)459mg (25% RDI)230mg (13% RDI)
Other Wholegrains High in Valine (%RDI per cup, cooked): Teff (28%), Wild Rice (21%), Quinoa (19%), Millet (18%), Brown Rice & Buckwheat Groats (16%), Bulgur (14%), and Pearl Barley (10%). Click to see complete nutrition facts.





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Click each heading below for more information from HealthAliciousNess.com

Spirulina 3512mg (193% RDI) per 100 gram serving 3933mg (216% RDI) per cup (112 grams) 246mg (14% RDI) per tablespoon (7 grams) Click to see complete nutrition facts for Spirulina
Dried Fish (Cod) 3236mg (178% RDI) per 100 gram serving 2589mg (142% RDI) per piece (80 grams) 2751mg (151% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Dried Fish
Baker's Yeast 2310mg (127% RDI) per 100 gram serving 277mg (15% RDI) per tablespoon (12 grams) 92mg (5% RDI) per teaspoon (4 grams) Click to see complete nutrition facts for Baker's Yeast
Gelatin 2081mg (114% RDI) per 100 gram serving 583mg (32% RDI) per ounce (28 grams) 146mg (8% RDI) per tablespoon (7 grams) Click to see complete nutrition facts for Gelatin
Dried Herbs & Spices (Parsley) 2021mg (111% RDI) per 100 gram serving 40mg (2% RDI) per tablespoon (2 grams) 20mg (1% RDI) per teaspoon (1 grams) Click to see complete nutrition facts for Herbs & Spices
Veal (Cooked) 1999mg (110% RDI) per 100 gram serving 5437mg (299% RDI) per piece (272 grams) 1699mg (93% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Veal
Game Meats (Venison) 1741mg (96% RDI) per 100 gram serving 5101mg (280% RDI) per roast (293 grams) 1480mg (81% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Game
Liver (Lamb's, cooked) 1683mg (92% RDI) per 100 gram serving 5655mg (311% RDI) per liver (336 grams) 1431mg (79% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Liver
Goose & Duck (Goose, cooked) 1516mg (83% RDI) per 100 gram serving 8960mg (492% RDI) per 1/2 goose (591 grams) 2168mg (119% RDI) per unit (143 grams) Click to see complete nutrition facts for Goose & Duck
Canned Fish (Tuna) 1501mg (82% RDI) per 100 gram serving 2567mg (141% RDI) per can (171 grams) 1276mg (70% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Canned Fish
Sun Dried Tomatoes 361mg (20% RDI) per 100 gram serving 195mg (11% RDI) per cup (54 grams) 7mg (0% RDI) per piece (2 grams) Click to see complete nutrition facts for Sun Dried Tomatoes
Protein Powder (Soy Based) 2827mg (155% RDI) per 100 gram serving 1272mg (70% RDI) per scoop (45 grams) Click to see complete nutrition facts for Protein Powder
Whelks (Cooked) 2075mg (114% RDI) per 100 gram serving 1764mg (97% RDI) per 3oz (85 grams) Click to see complete nutrition facts for Whelks
Bratwurst 1484mg (82% RDI) per 100 gram serving 1261mg (69% RDI) per link (85 grams) Click to see complete nutrition facts for Bratwurst
Wheat Germ 1198mg (66% RDI) per 100 gram serving 1378mg (76% RDI) per cup (115 grams) Click to see complete nutrition facts for Wheat Germ
Oats & Oat Bran 937mg (51% RDI) per 100 gram serving 1462mg (80% RDI) per cup (156 grams) Click to see complete nutrition facts for Oats & Oat Bran
Rice Bran 881mg (48% RDI) per 100 gram serving 1040mg (57% RDI) per cup (118 grams) Click to see complete nutrition facts for Rice Bran
Wheat Bran 726mg (40% RDI) per 100 gram serving 421mg (23% RDI) per cup (58 grams) Click to see complete nutrition facts for Wheat Bran
Sprouted Beans & Lentils (Lentils) 399mg (22% RDI) per 100 gram serving 307mg (17% RDI) per cup (77 grams) Click to see complete nutrition facts for Sprouted Beans & Lentils
Broccoli (Cooked) 142mg (8% RDI) per 100 gram serving 261mg (14% RDI) per cup (184 grams) Click to see complete nutrition facts for Broccoli

  1. USDA National Nutrient Database for Standard Reference, Release 27.
  2. PubMed on Valine

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