Egg Leucine Calculator
Leucine is a key branched-chain amino acid tracked in sports nutrition. See how much your eggs provide.
You need 5 whole eggs to reach the 2.5g leucine MPS threshold from eggs alone.
Total protein: 18.9g (6.3g per egg)
Leucine Density Comparison
| Source | Leucine/100g | Protein/100g | Leucine/g Protein | g Needed for 2.5g Leucine |
|---|---|---|---|---|
| Whole Egg | 1.09g | 12.6g | 8.7% | 229g |
| Egg White | 0.7g | 10.9g | 6.4% | 357g |
| Whey Isolate | 10.5g | 90g | 11.7% | 24g |
| Chicken Breast | 2.27g | 31g | 7.3% | 110g |
| Beef (lean) | 1.76g | 26g | 6.8% | 142g |
| Salmon | 1.62g | 20.4g | 7.9% | 154g |
| Greek Yogurt | 0.85g | 10.2g | 8.3% | 294g |
Frequently Asked Questions
How much leucine is in one egg?
One large whole egg (50g) contains approximately 0.55g (550mg) of leucine. The leucine is split between the white (~0.23g) and yolk (~0.32g). Per 100g, whole eggs provide 1.09g leucine.
What is the leucine threshold discussed in sports nutrition?
Sports nutrition research references approximately 2.5g of leucine per meal as a threshold for maximally stimulating muscle protein synthesis (MPS) in adults. This equals about 4-5 whole eggs (2.2-2.7g leucine). Note that total daily protein intake matters more than any single meal.
How does leucine from eggs compare to whey?
Leucine from eggs is utilized the same way gram-for-gram, but whey protein delivers leucine faster (peak blood amino acid levels in 60-90 min vs 3-4 hours for whole eggs due to fat content). Per 100g, whey isolate contains 10.5g leucine vs 1.09g in whole eggs, reflecting whey's concentrated protein content.