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32 Grains and Pasta Highest in Isoleucine

Ranked by a Common Serving Size
1400mg Isoleucine = 100% RDI
  1. Uncooked Oats
    1083mg (77% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  2. Buckwheat (Uncooked)
    847mg (61% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  3. Oat Bran
    628mg (45% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  4. Kamut Cooked
    378mg (27% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  5. Whole Grain Sorghum Flour
    374mg (27% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  6. Cooked Teff
    368mg (26% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  7. Uncooked Whole-Grain Cornmeal
    355mg (25% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  8. Uncooked Yellow Cornmeal
    355mg (25% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  9. Spinach Egg Noodles (Cooked)
    349mg (25% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  10. Egg Noodles (Cooked)
    304mg (22% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  11. Quinoa Cooked
    290mg (21% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  12. Cooked Pasta (Unenriched)
    283mg (20% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Common)(Source)
  13. Cooked Wild Rice
    274mg (20% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  14. Cooked Japanese Somen
    273mg (20% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  15. Cooked Oatmeal
    271mg (19% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  16. Whole Wheat Pasta
    271mg (19% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Common)(Source)
  17. Cooked Millet
    258mg (18% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  18. Cooked Oat Bran
    250mg (18% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  19. Cooked Couscous
    231mg (17% RDI) in 1 cup, cooked
    Database: Standard Release (Common)(Source)
  20. Japanese Soba Noodles (Buckwheat)
    222mg (16% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  21. Brown Rice
    220mg (16% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  22. Roasted Buckwheat Groats
    213mg (15% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  23. Cooked Bulgur
    207mg (15% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  24. Medium Grain White Rice
    192mg (14% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  25. Cooked Brown Rice
    191mg (14% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  26. White Rice
    183mg (13% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  27. Gluten Free Corn Noodles (Cooked)
    132mg (9% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  28. Cooked Pearled Barley
    130mg (9% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  29. Rice Noodles (Cooked)
    128mg (9% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  30. Yellow Cornmeal (Grits)
    119mg (9% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  31. Canned Hominy
    96mg (7% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  32. Rice Bran
    42mg (3% RDI) in 1 tablespoon
    Database: Standard Release (Common)(Source)