What Foods Are High In Leucine? 15 Natural HMB Sources

Leucine is an essential amino acid your body can’t make on its own—it must come from food. Known for its role in muscle support and protein synthesis, leucine is found in high amounts in certain animal and plant-based sources.

This article explores the top foods rich in leucine and explains its connection to HMB, a compound formed naturally from leucine in the body.

What is Leucine?

Leucine is a unique branched-chain amino acid (BCAA) found in protein sources and is essential for muscle development. Out of the 20 essential amino acids, 9 must be obtained through your diet, Leucine is one of three BCAAs that offer notable health benefits.

In the following section, we’ll explore some of the key benefits Leucine provides for the human body.

What are the Benefits of Leucine?

Leucine is known for its potential health benefits, including supporting muscle growth, maintaining bone strength, and slowing down age-related muscle loss [1,3].

It also helps promote faster muscle recovery and protects against exercise-induced damage [2]; aids in effective weight management when paired with a high-protein diet [4,24]; and contributes to better bone health overall [6,23].

So, what should you eat to boost your leucine intake? The list of foods high in leucine below will guide you.

15 Common Foods Rich in Leucine

Note: The leucine content listed in the table is approximate and may vary depending on several factors such as food variety, growing conditions, processing methods, and freshness. Therefore, these values should be used as general references, not absolute figures.

Grapefruit

Grapefruit is a natural source of leucine, providing approximately 0.015g of leucine per 100g serving. Although the amount is modest, this fruit remains a valuable addition to a varied diet to support protein synthesis and muscle development.

In addition to leucine, grapefruit is rich in vitamin C, fiber, potassium, vitamin B6, and essential minerals. These nutrients help strengthen the immune system, aid digestion, and promote heart and brain health (Cancalon, 2013). Low in calories yet high in fiber, grapefruit also helps you feel full longer, supporting portion control.

You can enjoy it fresh in the morning or blend it into a refreshing smoothie.

Salmon

Salmon is an excellent source of leucine, delivering about 1.496g of leucine per 100g serving — one of the highest among commonly consumed protein-rich foods. This makes salmon a powerful ally in supporting muscle growth, recovery, and protein synthesis.

Beyond its impressive leucine content, salmon is packed with Omega-3 fatty acids like EPA and DHA, which are vital for heart health, cognitive function, and reducing the risk of neurodegenerative conditions [9].

Whether pan-seared to crispy perfection, grilled with a squeeze of lemon, glazed with teriyaki, tossed into a fresh salad, or served raw as delicate sashimi — salmon not only satisfies the palate but also nourishes the body with every bite.

Chickpeas

Chickpeas provide a moderate amount of leucine, with approximately 0.6g of leucine per 100g serving, making them a valuable plant-based option for supporting muscle maintenance and protein synthesis — especially for those following vegetarian or vegan diets.

In addition to their leucine content, chickpeas are rich in fiber, which helps lower LDL (bad) cholesterol, promotes healthy digestion, and supports stable blood sugar levels. They also offer a variety of essential vitamins, including vitamins A, C, and B6 (Jukanti et al., 2012).

Whether enjoyed as crispy roasted snacks, blended into creamy hummus, tossed in salads, or shaped into savory falafel, chickpeas are as versatile as they are nutritious — making it easy to incorporate their health benefits into your daily meals.

Brown Rice

Brown rice provides about 0.2g of leucine per 100g of cooked rice, making it a useful plant-based source of this essential amino acid — especially when paired with other protein-rich foods in a balanced diet.

Beyond its leucine content, brown rice stands out for being more nutrient-dense than white rice. It's rich in B vitamins that support energy metabolism and red blood cell formation, along with fiber and antioxidants that promote immune health and may help reduce the risk of certain diseases [11].

With its naturally nutty flavor and chewy texture, brown rice fits beautifully into a variety of meals — from Taco Chicken & Rice, to Pesto Rice & Bean Soup, or even as a healthier take on fried rice made in an air fryer.

Lentils

Cooked lentils offer approximately 0.654g of leucine per 100g serving, making them an excellent plant-based source of this essential amino acid to support muscle repair and overall protein intake — especially in vegetarian and vegan diets.

In addition to leucine, lentils are packed with fiber and essential vitamins that aid digestion, support heart health, and help regulate blood pressure and blood sugar. They also contribute to healthy skin, improved brain function, and may reduce the risk of certain cancers (Ezzat et al., 2012).

With their earthy flavor and hearty texture, lentils are incredibly versatile — perfect in tuna salads, comforting soups, or as a meat substitute in vegetarian tacos. They're a flavorful, nutritious addition to any meal.

Eggs

Eggs are a rich source of leucine, delivering approximately 1.075g of leucine per 100g serving, making them one of the most efficient and accessible animal-based proteins to support muscle growth, recovery, and protein synthesis.

Beyond their leucine content, eggs are packed with essential nutrients such as choline, which plays a key role in brain development and memory, and may help lower bad cholesterol to support heart health. They also provide biotin and vitamins A, D, and E, which contribute to healthy skin and hair (Puglisi & Fernandez, 2022).

Whether enjoyed as a simple boiled egg, creamy scrambled breakfast, or a flavorful egg salad sandwich, eggs are a versatile, affordable, and nutrient-dense addition to any meal.

Canned Navy Beans

Canned navy beans provide around 0.639g of leucine per 100g serving, making them a practical and nutritious plant-based option for supporting muscle maintenance and protein needs, especially in vegetarian diets.

In addition to leucine, navy beans are packed with protein, fiber, vitamins, and essential minerals. Their nutritional profile supports blood sugar regulation, weight management, digestive health, contains antioxidants that support skin health and promote overall cellular wellness [14].

Convenient and easy to find in most supermarkets, canned navy beans can be quickly prepared and enjoyed in a variety of ways — from simple meals to a creamy navy bean soup that’s both hearty and satisfying.

Soybeans

Soybeans are an excellent plant-based source of leucine, offering approximately 1.355g of leucine per 100g serving — a substantial amount that makes them ideal for supporting muscle growth, repair, and overall protein intake, especially for those following a plant-based diet.

Alongside their leucine content, soybeans are rich in fiber, which aids digestion, limits constipation, and promotes satiety. They also contain essential vitamins and minerals that support enzyme activity, energy production, and carbohydrate metabolism.

Certain soy-derived peptides are being studied for their potential role in supporting heart, bone, and cellular health. [15].

Versatile and nutritious, soybeans can be turned into soy milk, or used in creative dishes like zucchini stuffed with soybeans, Thai soybeans in cabbage cups, soy kebabs, oatmeal, and soy pancakes — offering both flavor and function in every bite.

Nuts

Nuts are a rich source of leucine, providing approximately 1.5g of leucine per 100g serving, making them a great option for supporting muscle protein synthesis in both plant-based and omnivorous diets.

In addition to their leucine content, nuts such as almonds, chestnuts, walnuts, and cashews are packed with fiber, healthy unsaturated fats, vitamins, and minerals. These nutrients promote heart health, help prevent arterial stiffness, support diabetes management, and offer antioxidant and brain-boosting benefits (Ros, 2010).

Nuts can be enjoyed on their own after light processing, or incorporated into baked goods and recipes. However, individuals with diabetes should consume nuts in moderation and avoid combining them with sugary baked items to maintain healthy blood sugar levels.

Beef

Beef is one of the richest natural sources of leucine, offering approximately 2.652g of leucine per 100g serving. This high leucine content makes beef a top choice for supporting muscle growth, repair, and post-exercise recovery, especially for athletes and active individuals.

Beyond its impressive leucine profile, beef contains saturated fat that, when consumed in moderation, is not harmful to human health.

It also provides essential minerals such as phosphorus, potassium, magnesium, and zinc, which are important for nerve function, red blood cell production, brain development, vision, and cardiovascular health [17].

Beef is incredibly versatile in the kitchen. You can enjoy it in soups, stir-fries, grilled dishes, or try popular recipes like beef burgers, steaks, and marinated beef koftas — each delivering rich flavor and dense nutritional value.

Cottage Cheese

Cottage cheese delivers approximately 1.27g of leucine per 100g serving, making it a valuable dairy-based option to support muscle protein synthesis and recovery — particularly for those looking for a low-fat, high-protein food.

In addition to its leucine content, cottage cheese is rich in calcium, which supports strong bones and teeth. It also contains fiber, vitamins, and essential minerals that aid digestion, enhance metabolism, and help reduce the risk of constipation [18].

This versatile ingredient pairs well with a variety of dishes — add it to salads, combine with grilled vegetables and kale, or use it in recipes like lemon cheesecake, vegetarian frittata, or cottage cheese with smoked salmon and radish for a balanced and satisfying meal.

Pumpkin Seeds

Pumpkin seeds provide about 2.419g of leucine per 100g, making them an excellent plant-based source to support muscle growth and repair.

They’re also rich in healthy fats, protein, fiber, and antioxidants, which boost energy, aid digestion, balance blood sugar, and may support overall health and cellular function, which can contribute to long-term wellness [19].

Enjoy them roasted, in cookies, with vegetable pesto, or baked into pumpkin seed bread for a nutritious crunch.

Hemp Seeds

Hemp seeds provide about 2.163g of leucine per 100g, making them a great plant-based option to support muscle building and recovery.

They also contain a balanced ratio of Omega-3 and Omega-6 fatty acids, which help reduce inflammation, support heart and brain health, and boost the immune system. Despite coming from the cannabis plant, hemp seeds do not contain THC and won’t affect your mind or cause addiction [20].

You can enjoy hemp seeds in crepes, savory popcorn, tofu burgers, or hemp pesto for a nutritious twist to everyday meals.

Spirulina

Spirulina is exceptionally rich in leucine, providing about 4.93g per 100g serving — one of the highest levels among natural foods. This makes it a powerful superfood for muscle support and protein synthesis.

Beyond leucine, spirulina is packed with nutrients that may help lower cholesterol, boost immunity, support gut health, and protect the body from heavy metals, drug toxicity, and even radiation. It contains more protein than meat or fish and offers all essential amino acids for overall wellness [21].

You can easily add spirulina to smoothies, ice cream, or make a chia seed spirulina pudding for a health-boosting treat.

Peanuts

Peanuts offer around 1.672g of leucine per 100g serving, making them a convenient and protein-rich snack that supports muscle maintenance and recovery.

They’re also packed with antioxidants such as resveratrol, vitamin E, and polyphenols, which help protect cells from oxidative stress and may lower the risk of heart disease and other chronic conditions [22].

Peanuts are easy to enjoy in everyday meals — try them in puffed caramel corn, boiled peanuts, or classic Pad Thai for both flavor and health benefits.

How HMB Is Related to Leucine

What Is HMB and How Does the Body Produce It?

HMB (β-Hydroxy-β-Methylbutyrate) is a metabolite of leucine, an essential amino acid that plays a crucial role in muscle building and preservation.

When you consume foods rich in leucine, the amino acid undergoes a process called transamination, resulting in the formation of an intermediate compound known as α-ketoisocaproate (KIC) [25,26].

Then, KIC is converted into HMB by the enzyme KIC dioxygenase within muscle cells [25,26].

How Much HMB Does the Body Produce?

Only about 5% of the leucine you consume is converted into HMB.

For example, a meal containing 3 grams of leucine (typical of a high-protein meal) would result in only about 0.15 grams of HMB [27].

Why Consider HMB Supplementation?

Since the body produces only a small amount of HMB naturally, those seeking more pronounced HMB benefits such as muscle growth, faster recovery, or prevention of muscle loss—may need to supplement HMB directly through nutritional products to achieve noticeable results.

Conclusion

Leucine-rich foods from eggs and salmon to lentils and seeds can be a valuable part of your wellness journey, especially when it comes to supporting muscle health. However, nutrition is only one piece of the puzzle.

True strength and recovery come from a balanced approach that also includes proper rest, regular physical activity, and stress management.

Instead of focusing solely on food or supplements, aim to build daily habits that support your body from the inside out sustainably and holistically.