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32 Grains and Pasta Highest in Cystine

Ranked by a Common Serving Size
287mg Cystine = 100% RDI
  1. Uncooked Oats
    636mg (222% RDI) in 1 cup
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  2. Oat Bran
    541mg (189% RDI) in 1 cup
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  3. Buckwheat (Uncooked)
    389mg (136% RDI) in 1 cup
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  4. Cooked Oatmeal
    227mg (79% RDI) in 1 cup
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  5. Cooked Oat Bran
    217mg (76% RDI) in 1 cup
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  6. Spinach Egg Noodles (Cooked)
    213mg (74% RDI) in 1 cup
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  7. Kamut Cooked
    206mg (72% RDI) in 1 cup
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  8. Whole Grain Sorghum Flour
    200mg (70% RDI) in 1 cup
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  9. Cooked Japanese Somen
    199mg (69% RDI) in 1 cup
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  10. Uncooked Yellow Cornmeal
    178mg (62% RDI) in 1 cup
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  11. Uncooked Whole-Grain Cornmeal
    178mg (62% RDI) in 1 cup
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  12. Cooked Teff
    174mg (61% RDI) in 1 cup
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  13. Cooked Couscous
    168mg (59% RDI) in 1 cup, cooked
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  14. Egg Noodles (Cooked)
    154mg (54% RDI) in 1 cup
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  15. Whole Wheat Pasta
    146mg (51% RDI) in 1 cup spaghetti not packed
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  16. Cooked Pasta (Unenriched)
    140mg (49% RDI) in 1 cup spaghetti not packed
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  17. Cooked Bulgur
    129mg (45% RDI) in 1 cup
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  18. Cooked Millet
    117mg (41% RDI) in 1 cup
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  19. Quinoa Cooked
    117mg (41% RDI) in 1 cup
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  20. Japanese Soba Noodles (Buckwheat)
    107mg (37% RDI) in 1 cup
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  21. Roasted Buckwheat Groats
    97mg (34% RDI) in 1 cup
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  22. Medium Grain White Rice
    91mg (32% RDI) in 1 cup
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  23. White Rice
    87mg (30% RDI) in 1 cup
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  24. Cooked Pearled Barley
    79mg (27% RDI) in 1 cup
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  25. Cooked Wild Rice
    77mg (27% RDI) in 1 cup
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  26. Gluten Free Corn Noodles (Cooked)
    66mg (23% RDI) in 1 cup
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  27. Brown Rice
    63mg (22% RDI) in 1 cup
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  28. Yellow Cornmeal (Grits)
    61mg (21% RDI) in 1 cup
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  29. Rice Noodles (Cooked)
    56mg (20% RDI) in 1 cup
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  30. Cooked Brown Rice
    55mg (19% RDI) in 1 cup
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  31. Canned Hominy
    54mg (19% RDI) in 1 cup
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  32. Rice Bran
    23mg (8% RDI) in 1 tablespoon
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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