Foods High in Valine
Daily value: 1.82 g/day
Valine is the third branched-chain amino acid, working alongside leucine and isoleucine in muscle metabolism and energy production. While less studied individually than leucine, valine plays an important role in maintaining nitrogen balance, preventing muscle breakdown during exercise, and supporting tissue repair. The WHO/FAO recommends 26 mg/kg/day — about 1.82g for a 70kg adult. Valine is found in all high-protein foods, with the richest sources being cottage cheese, canned tuna, chicken, and beef. Plant-based sources include soy, lentils, and seeds.
Top 88 Foods High in Valine
Canned Tuna
1 can drained (142g)
2.1 g of valine per serving
Chicken Breast
4 oz (113g)
1.8 g of valine per serving
Cottage Cheese
1 cup (226g)
1.6 g of valine per serving
Greek Yogurt
1 cup (245g)
1.5 g of valine per serving
Lamb
4 oz (113g)
1.5 g of valine per serving
Beef Liver
3 oz (85g)
1.5 g of valine per serving
Pork Tenderloin
4 oz (113g)
1.5 g of valine per serving
Wild Salmon
4 oz fillet (113g)
1.5 g of valine per serving
Bison (Ground)
4 oz (113g)
1.4 g of valine per serving
Cod
4 oz (113g)
1.3 g of valine per serving
Sardines
1 can (92g)
1.2 g of valine per serving
Tofu (firm)
½ cup (126g)
1.1 g of valine per serving
Beef (lean)
4 oz (113g)
1 g of valine per serving
Clams
3 oz cooked (85g)
1 g of valine per serving
Herring
3 oz (85g)
1 g of valine per serving
Mackerel
3 oz (85g)
1 g of valine per serving
Rainbow Trout
3 oz fillet (85g)
1 g of valine per serving
Lentils
1 cup cooked (198g)
0.9 g of valine per serving
Mussels
3 oz cooked (85g)
0.9 g of valine per serving
Ricotta
½ cup (124g)
0.9 g of valine per serving
White Beans
1 cup cooked (179g)
0.9 g of valine per serving
Black Beans
1 cup cooked (172g)
0.8 g of valine per serving
Eggs
2 large eggs (100g)
0.8 g of valine per serving
Kidney Beans
1 cup cooked (177g)
0.8 g of valine per serving
Lima Beans
1 cup cooked (170g)
0.8 g of valine per serving
Split Peas
1 cup cooked (196g)
0.8 g of valine per serving
Tempeh
3 oz (85g)
0.8 g of valine per serving
Turkey Breast
4 oz (113g)
0.8 g of valine per serving
Anchovies
1 can (45g)
0.7 g of valine per serving
Cheddar Cheese
1.5 oz (42g)
0.7 g of valine per serving
Crab
3 oz (85g)
0.7 g of valine per serving
Parmesan Cheese
1 oz (28g)
0.7 g of valine per serving
Chickpeas
1 cup cooked (164g)
0.6 g of valine per serving
Mozzarella
1.5 oz (42g)
0.6 g of valine per serving
Edamame
1 cup shelled (155g)
0.5 g of valine per serving
Hemp Seeds
3 tbsp (30g)
0.5 g of valine per serving
Milk (whole)
1 cup (244ml)
0.5 g of valine per serving
Pumpkin Seeds
¼ cup (30g)
0.5 g of valine per serving
Sunflower Seeds
¼ cup (35g)
0.5 g of valine per serving
Teff
1 cup cooked (252g)
0.5 g of valine per serving
Green Peas
1 cup cooked (160g)
0.4 g of valine per serving
Pistachios
¼ cup (31g)
0.4 g of valine per serving
Almonds
¼ cup (35g)
0.3 g of valine per serving
Brown Rice
1 cup cooked (195g)
0.3 g of valine per serving
Buckwheat
1 cup cooked (168g)
0.3 g of valine per serving
Cashews
¼ cup (28g)
0.3 g of valine per serving
Chia Seeds
2 tbsp (28g)
0.3 g of valine per serving
Sweet Corn
1 cup kernels (154g)
0.3 g of valine per serving
Millet
1 cup cooked (174g)
0.3 g of valine per serving
Oats
½ cup dry (40g)
0.3 g of valine per serving
Oysters
6 medium (84g)
0.3 g of valine per serving
Peanut Butter
2 tbsp (32g)
0.3 g of valine per serving
Quinoa
1 cup cooked (185g)
0.3 g of valine per serving
Sugar Snap Peas
1 cup (98g)
0.3 g of valine per serving
Spinach
1 cup cooked (180g)
0.3 g of valine per serving
Tahini (Sesame Paste)
2 tbsp (30g)
0.3 g of valine per serving
Asparagus
1 cup cooked (180g)
0.2 g of valine per serving
Barley
1 cup cooked (157g)
0.2 g of valine per serving
Bone Broth (Beef)
1 cup (240ml)
0.2 g of valine per serving
Broccoli
1 cup cooked (156g)
0.2 g of valine per serving
Brussels Sprouts
1 cup cooked (156g)
0.2 g of valine per serving
Collard Greens
1 cup cooked (190g)
0.2 g of valine per serving
Mushrooms (UV-exposed)
1 cup sliced (70g)
0.2 g of valine per serving
Potato
1 medium (173g)
0.2 g of valine per serving
Spirulina
1 tbsp (7g)
0.2 g of valine per serving
Sweet Potato
1 medium (150g)
0.2 g of valine per serving
Swiss Chard
1 cup cooked (175g)
0.2 g of valine per serving
Walnuts
¼ cup (30g)
0.2 g of valine per serving
Avocado
½ medium (68g)
0.1 g of valine per serving
Banana
1 medium (118g)
0.1 g of valine per serving
Beets
1 cup cooked (170g)
0.1 g of valine per serving
Brazil Nuts
3 nuts (15g)
0.1 g of valine per serving
Cabbage
1 cup cooked (150g)
0.1 g of valine per serving
Canned Pumpkin
1 cup (245g)
0.1 g of valine per serving
Cantaloupe
1 cup cubed (160g)
0.1 g of valine per serving
Carrots
1 cup chopped (128g)
0.1 g of valine per serving
Cauliflower
1 cup cooked (124g)
0.1 g of valine per serving
Coconut (Dried/Shredded)
¼ cup (20g)
0.1 g of valine per serving
Dried Figs
¼ cup (50g)
0.1 g of valine per serving
Ground Flaxseed
2 tbsp (14g)
0.1 g of valine per serving
Guava
1 cup (165g)
0.1 g of valine per serving
Kale
1 cup chopped (67g)
0.1 g of valine per serving
Kiwi
2 medium (150g)
0.1 g of valine per serving
Mango
1 cup sliced (165g)
0.1 g of valine per serving
Nori (Seaweed)
10 sheets (25g)
0.1 g of valine per serving
Pecans
1 oz (28g)
0.1 g of valine per serving
Turnip Greens
1 cup cooked (144g)
0.1 g of valine per serving
Watercress
2 cups raw (68g)
0.1 g of valine per serving
Budget Rankings: Valine
Foods ranked by cost per % Daily Value — cheapest sources first.
Lentils
49% DV · $1.5/week
White Beans
49% DV · $1.5/week
Black Beans
44% DV · $1.5/week
Beef Liver
82% DV · $3/week
Tofu (firm)
60% DV · $2.5/week
Chickpeas
33% DV · $1.5/week
Sardines
66% DV · $3/week
Chicken Breast
99% DV · $5/week
Greek Yogurt
82% DV · $5/week
Pork Tenderloin
82% DV · $5/week
Lentils provides 49% DV for $1.5/week (~$6/month) — plus all its other nutrients.
Goals That Need Valine
Compare Top Valine Sources
Why Valine Matters
🩹 Tissue Repair
Valine contributes to muscle tissue repair and growth, particularly important after exercise or injury.
Source: Shimomura Y et al. (2004). Exercise promotes BCAA catabolism. J Nutr.
⚡ Energy During Exercise
During prolonged exercise, BCAAs including valine are oxidized in muscle as an alternative fuel source, sparing glycogen.
Source: Shimomura Y et al. (2004). Exercise and BCAA catabolism. J Nutr.
⚖️ Nitrogen Balance
Valine helps maintain positive nitrogen balance, which is essential for being in an anabolic (muscle-building) rather than catabolic (muscle-wasting) state.
Source: WHO/FAO (2007). Protein and amino acid requirements in human nutrition.
⚡ How to Maximize Valine Absorption
- •Valine is well-absorbed from whole food protein — no special preparation is needed.
- •Balanced BCAA intake (all three together) is more effective than isolated supplementation.
- •Post-exercise meals with complete protein provide all BCAAs for optimal recovery.
- •Plant and animal proteins both provide valine, though animal sources are more concentrated.
⚠️ Valine Deficiency: Signs & Risk Factors
Who's at Risk?
Isolated valine deficiency is extremely rare. Those at risk include people with very low protein intake, individuals with maple syrup urine disease, and those in catabolic states (severe illness, burns, trauma).
Symptoms to Watch For
As part of general BCAA/protein deficiency: poor muscle recovery, fatigue, muscle wasting. Isolated deficiency is primarily a concern in genetic metabolic disorders.
Testing & Diagnosis
Plasma amino acid panels can measure valine levels. This is primarily done for diagnosing inborn errors of metabolism.
🚫 Common Valine Myths — Debunked
Myth: You need to supplement BCAAs separately.
Reality: Any diet with adequate protein naturally provides all three BCAAs. A 4 oz portion of chicken or fish provides the full daily reference for all three BCAAs.
Myth: Valine is less important than leucine.
Reality: While leucine gets more research attention, all three BCAAs work together. Valine's role in nitrogen balance and exercise fuel production is physiologically important.
📅 Sample Daily Menu to Hit Your Valine Target
Total: This menu provides approximately 100%+ of your daily valine needs from whole foods.
Complete BCAA Recovery Bowl
All three BCAAs in one satisfying bowl.
Ingredients
- 🍗 4 oz chicken breast — 1.3g valine (71% reference)
- 🧀 1/2 cup cottage cheese — 1.4g valine (77% reference)
- 🫘 1/2 cup lentils — 0.4g valine
- 🥗 Mixed vegetables — micronutrients
Preparation
- Grill chicken breast until cooked through.
- Cook lentils until tender.
- Layer lentils, sliced chicken, and cottage cheese in a bowl.
- Add roasted or raw vegetables and season to taste.
Pro tip: This single meal provides all three BCAAs above reference levels — no supplement needed.
Why Food Beats Valine Supplements
- ✓Better bioavailability — Food-form nutrients often absorb more efficiently than isolated supplement forms.
- ✓Nutrient synergy — Whole foods deliver co-factors, fiber, and phytonutrients that enhance valine absorption and utilization.
- ✓No overdose risk — Your body regulates absorption from food naturally. Supplement megadoses can cause side effects.
- ✓Lower cost — Whole foods typically cost less per unit of nutrition than pharmaceutical-grade supplements.
Common Questions About Valine
How much valine do I need daily?
WHO/FAO recommends 26 mg/kg/day — about 1.82g for a 70kg adult. This is easily achieved with adequate protein from varied food sources.
Do athletes need more valine?
Athletes may benefit from higher overall protein intake, which naturally increases valine (and all BCAA) intake. Specific valine supplementation is not necessary if total protein is adequate.
Scientific References
- Shimomura Y et al. (2004). Shimomura Y et al. (2004). Exercise and BCAA catabolism. J Nutr.
- USDA FoodData Central
- WHO/FAO (2007). WHO/FAO (2007). Protein and amino acid requirements.
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Medical Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making dietary changes or if you have specific health concerns.