Blue-green algae Spirulina is high in protein, B vitamins, copper, and iron. Add to smoothies, drinks, energy balls, puddings, and popsicles.


Lentils are a great plant-based protein source. One cup (198 grammes) contains 1.3 grammes of leucine and other healthful plant components.


Peanuts and peanut butter contain 0.5 grammes of leucine every 1-ounce (28-gram) serving. Peanuts can help your heart.


Oats are a high-protein, high-fiber grain. Plus, they contain beta glucan, a heart-healthy soluble fibre.


Hemp seeds provide leucine, protein, and fibre to smoothies and recipes. 30 grammes (3 tablespoons) provide 0.65 grammes of leucine.

Hemp seeds

A 56-gram extra-large egg has 0.6 grammes of leucine. Eggs provide protein, B vitamins, phosphorus, selenium, and choline, which is vital for cell and brain function.


Each 1-ounce (28-gram) serving of dried pumpkin seeds has 0.7 grammes of leucine. They include healthy vitamins and minerals.

 Pumpkin seeds

Stir-fries, spaghetti, smoothies, and salads are great with sesame seeds. Tahini contains sesame. A 2-tablespoon (18-gram) serving of sesame seeds contains vitamins and leucine.

Sesame seeds

Cottage cheese has 1.27 grammes of leucine per 100-gram serving. It has protein, B12, and selenium. It's good for any dish or recipe.

Cottage cheese

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