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32 Grains and Pasta Highest in Histidine

Ranked by a Common Serving Size
700mg Histidine = 100% RDI
  1. Uncooked Oats
    632mg (90% RDI) in 1 cup
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  2. Buckwheat (Uncooked)
    525mg (75% RDI) in 1 cup
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  3. Oat Bran
    385mg (55% RDI) in 1 cup
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  4. Uncooked Yellow Cornmeal
    303mg (43% RDI) in 1 cup
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  5. Uncooked Whole-Grain Cornmeal
    303mg (43% RDI) in 1 cup
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  6. Kamut Cooked
    253mg (36% RDI) in 1 cup
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  7. Quinoa Cooked
    235mg (34% RDI) in 1 cup
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  8. Cooked Teff
    222mg (32% RDI) in 1 cup
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  9. Whole Grain Sorghum Flour
    202mg (29% RDI) in 1 cup
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  10. Egg Noodles (Cooked)
    194mg (28% RDI) in 1 cup
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  11. Cooked Wild Rice
    171mg (24% RDI) in 1 cup
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  12. Spinach Egg Noodles (Cooked)
    170mg (24% RDI) in 1 cup
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  13. Whole Wheat Pasta
    164mg (23% RDI) in 1 cup spaghetti not packed
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  14. Cooked Pasta (Unenriched)
    164mg (23% RDI) in 1 cup spaghetti not packed
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  15. Cooked Oat Bran
    153mg (22% RDI) in 1 cup
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  16. Cooked Japanese Somen
    143mg (20% RDI) in 1 cup
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  17. Japanese Soba Noodles (Buckwheat)
    136mg (19% RDI) in 1 cup
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  18. Brown Rice
    133mg (19% RDI) in 1 cup
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  19. Roasted Buckwheat Groats
    133mg (19% RDI) in 1 cup
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  20. Cooked Millet
    131mg (19% RDI) in 1 cup
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  21. Cooked Bulgur
    129mg (18% RDI) in 1 cup
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  22. Cooked Oatmeal
    126mg (18% RDI) in 1 cup
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  23. Cooked Couscous
    121mg (17% RDI) in 1 cup, cooked
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  24. Cooked Brown Rice
    115mg (16% RDI) in 1 cup
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  25. Gluten Free Corn Noodles (Cooked)
    112mg (16% RDI) in 1 cup
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  26. Medium Grain White Rice
    104mg (15% RDI) in 1 cup
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  27. Yellow Cornmeal (Grits)
    103mg (15% RDI) in 1 cup
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  28. White Rice
    100mg (14% RDI) in 1 cup
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  29. Cooked Pearled Barley
    80mg (11% RDI) in 1 cup
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  30. Rice Noodles (Cooked)
    79mg (11% RDI) in 1 cup
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  31. Canned Hominy
    74mg (11% RDI) in 1 cup
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  32. Rice Bran
    26mg (4% RDI) in 1 tablespoon
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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