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Valine

Essential nutrient
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Valine Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Egg substitute, liquid or frozen, fat free 4.0 0.48 10.5
Egg, white, dried, flakes, stabilized, glucose reduced 4.0 3.51 64.7
Egg, white, dried, powder, stabilized, glucose reduced 4.0 3.76 69.3
Egg, white, dried, stabilized, glucose reduced 3.9 3.57 70.8
Elk, free range, roast, eye of round, cooked (Shoshone Bannock) 3.9 1.48 24.1
Elk, free range, roast, eye of round, raw (Shoshone Bannock) 3.7 0.98 15.6
Egg, white, raw, fresh 3.7 0.52 9.6
Egg, white, raw, frozen, pasteurized 3.6 0.48 9.5
Mushrooms, portabella, grilled 3.2 0.29 4.4
Seaweed, spirulina, raw 3.2 0.26 6.6
Egg, white, dried 3.0 3.82 69.0
Fish, haddock, cooked, dry heat 3.0 0.90 16.6
Fish, haddock, raw 2.9 0.74 13.5
Soy protein isolate, potassium type 2.8 3.21 71.4
Watercress, raw 2.7 0.11 2.2
Fish, whitefish, eggs (Alaska Native) 2.7 1.04 19.0
Soy protein isolate 2.6 3.35 68.8
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 2.6 1.50 27.5
Seaweed, spirulina, dried 2.6 2.90 65.0
Game meat, moose, cooked, roasted 2.5 1.34 16.4
Game meat, moose, raw 2.5 1.02 12.5
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 2.5 1.16 20.7
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, select, raw 2.5 1.16 20.7
Fish, halibut, Atlantic and Pacific, raw 2.5 0.91 14.9
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw 2.5 1.16 20.6
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, raw 2.5 1.16 20.6
Fish, halibut, Atlantic and Pacific, cooked, dry heat 2.5 1.11 18.1
Veal, leg, top round, cap off, cutlet, boneless, cooked, grilled 2.4 1.51 22.9
Veal, shank, separable lean only, raw 2.4 0.94 14.2
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 2.4 1.49 25.9
Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted 2.4 1.57 27.3
Seaweed, laver, raw 2.4 0.35 9.2
Veal, leg, top round, cap off, cutlet, boneless, raw 2.4 1.07 15.8
Fish, tuna, light, canned in water, without salt, drained solids 2.3 1.16 18.2
Fish, ling, cooked, dry heat 2.3 1.11 17.4
Fish, pike, northern, raw 2.3 0.88 13.8
Fish, pike, northern, cooked, dry heat 2.3 1.13 17.6
Fish, cusk, raw 2.3 0.87 13.6
Fish, ling, raw 2.3 0.87 13.6
Fish, sunfish, pumpkin seed, cooked, dry heat 2.3 1.14 17.8
Fish, sunfish, pumpkin seed, raw 2.3 0.89 13.9
Fish, mahimahi, cooked, dry heat 2.3 1.09 17.0
Fish, mahimahi, raw 2.3 0.85 13.2
Fish, haddock, smoked 2.3 1.16 18.0
Fish, cod, Atlantic, cooked, dry heat 2.3 1.05 16.3
Fish, cusk, cooked, dry heat 2.3 1.12 17.4
Fish, cod, Atlantic, raw 2.3 0.82 12.7
Fish, cod, Atlantic, canned, solids and liquid 2.3 1.05 16.3
Fish, whitefish, mixed species, smoked 2.3 1.08 16.7
Fish, cod, Atlantic, dried and salted 2.3 2.90 44.9
Fish, tuna, light, canned in water, drained solids 2.3 0.86 13.3
Lamb, variety meats and by-products, spleen, raw 2.3 1.01 12.6
Fish, burbot, cooked, dry heat 2.3 1.15 17.7
Lamb, variety meats and by-products, spleen, cooked, braised 2.2 1.56 19.4
Fish, tuna, yellowfin, fresh, cooked, dry heat 2.2 1.30 20.0
Fish, burbot, raw 2.2 0.90 13.8
Fish, pollock, Alaska, raw (may have been previously frozen) 2.2 0.56 8.8
Fish, tuna, fresh, yellowfin, raw 2.2 1.09 16.7
Fish, tuna, skipjack, fresh, cooked, dry heat 2.2 1.32 20.2
Fish, tuna, fresh, skipjack, raw 2.2 1.03 15.7
Beef, loin, top sirloin petite roast/filet, boneless, separable lean only, trimmed to 0" fat, select, raw 2.2 1.22 20.2
Veal, leg (top round), separable lean only, raw 2.2 1.07 15.3
Fish, perch, mixed species, raw 2.2 0.91 13.9
Game meat, buffalo, water, raw 2.2 0.99 15.3
Fish, perch, mixed species, cooked, dry heat 2.2 1.17 17.8
Fish, pollock, Alaska, cooked, dry heat (may have been previously frozen) 2.2 1.11 16.8
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled 2.2 1.62 26.4
Game meat, buffalo, water, cooked, roasted 2.2 1.31 20.2
Fish, pollock, Atlantic, raw 2.2 0.92 13.9
Fish, pollock, Atlantic, cooked, dry heat 2.2 1.18 17.8
Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled 2.2 1.65 27.0
Fish, pout, ocean, raw 2.2 0.79 11.9
Fish, grouper, mixed species, cooked, dry heat 2.2 1.18 17.8
Fish, grouper, mixed species, raw 2.2 0.92 13.9
Beef, New Zealand, imported, chuck eye roll, separable lean only, raw 2.2 1.31 13.2
Fish, pout, ocean, cooked, dry heat 2.2 1.02 15.3
Fish, lingcod, raw 2.1 0.85 12.6
Fish, lingcod, cooked, dry heat 2.1 1.09 16.2
Cheese, cottage, lowfat, 1% milkfat 2.1 0.72 13.1
Fish, sheepshead, cooked, dry heat 2.1 1.26 18.6
Fish, pike, walleye, cooked, dry heat 2.1 1.19 17.5
Fish, pike, walleye, raw 2.1 0.93 13.7
Fish, cod, Pacific, raw (may have been previously frozen) 2.1 0.69 10.7
Veal, loin, separable lean only, raw 2.1 1.14 15.7
Fish, snapper, mixed species, cooked, dry heat 2.1 1.28 18.8
Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised 2.1 1.57 22.8
Fish, snapper, mixed species, raw 2.1 1.00 14.7
Veal, shoulder, arm, separable lean only, raw 2.1 1.05 14.4
Fish, cod, Pacific, cooked, dry heat (may have been previously frozen) 2.1 0.85 13.1
Mushrooms, white, raw 2.1 0.22 3.9
Elk, free range, ground, raw (Shoshone Bannock) 2.1 0.97 15.4
Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, all grades, raw 2.1 1.21 19.0
Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 2.1 1.21 19.0
Beef, variety meats and by-products, spleen, raw 2.1 1.05 12.5
Fish, whiting, mixed species, raw 2.1 0.90 13.1
Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled 2.1 1.51 21.7
Elk, free range, ground, cooked patties (Shoshone Bannock) 2.0 1.43 22.6
Fish, whiting, mixed species, cooked, dry heat 2.0 1.16 16.8
Beef, variety meats and by-products, spleen, cooked, braised 2.0 1.45 17.2
Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, all grades, raw 2.0 1.21 18.8

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