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159 Grains and Pasta Highest in Lysine

Ranked by a Common Serving Size
2100mg Lysine = 100% RDI
  1. Wheat Germ Crude
    1468mg (70% RDI) in 100 grams
    Database: Standard Release(Source)
  2. Amaranth Grain Uncooked
    1442mg (69% RDI) in 1 cup
    Database: Standard Release(Source)
  3. Quinoa Uncooked
    1302mg (62% RDI) in 1 cup
    Database: Standard Release(Source)
  4. Buckwheat (Uncooked)
    1142mg (54% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  5. Uncooked Oats
    1094mg (52% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  6. Wild Rice Raw
    1006mg (48% RDI) in 1 cup
    Database: Standard Release(Source)
  7. Buckwheat Groats Roasted Dry
    976mg (46% RDI) in 1 cup
    Database: Standard Release(Source)
  8. Barley Malt Flour
    867mg (41% RDI) in 1 cup
    Database: Standard Release(Source)
  9. Barley Hulled
    856mg (41% RDI) in 1 cup
    Database: Standard Release(Source)
  10. Wheat Hard Red Spring
    776mg (37% RDI) in 1 cup
    Database: Standard Release(Source)
  11. Wheat Kamut Khorasan Uncooked
    774mg (37% RDI) in 1 cup
    Database: Standard Release(Source)
  12. Buckwheat Flour Whole-Groat
    768mg (37% RDI) in 1 cup
    Database: Standard Release(Source)
  13. Barley Pearled Raw
    738mg (35% RDI) in 1 cup
    Database: Standard Release(Source)
  14. Teff Uncooked
    726mg (35% RDI) in 1 cup
    Database: Standard Release(Source)
  15. Oat Bran
    714mg (34% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  16. Spelt Uncooked
    712mg (34% RDI) in 1 cup
    Database: Standard Release(Source)
  17. Triticale
    701mg (33% RDI) in 1 cup
    Database: Standard Release(Source)
  18. Wheat Hard Red Winter
    643mg (31% RDI) in 1 cup
    Database: Standard Release(Source)
  19. Wheat Durum
    582mg (28% RDI) in 1 cup
    Database: Standard Release(Source)
  20. Barley Flour Or Meal
    579mg (28% RDI) in 1 cup
    Database: Standard Release(Source)
  21. Rice Brown Long-Grain Raw
    561mg (27% RDI) in 1 cup
    Database: Standard Release(Source)
  22. Rice Brown Medium-Grain Raw
    543mg (26% RDI) in 1 cup
    Database: Standard Release(Source)
  23. Wheat Soft Red Winter
    529mg (25% RDI) in 1 cup
    Database: Standard Release(Source)
  24. Rye Grain
    483mg (23% RDI) in 1 cup
    Database: Standard Release(Source)
  25. Triticale Flour Whole-Grain
    480mg (23% RDI) in 1 cup
    Database: Standard Release(Source)
  26. Rice White Long-Grain Regular Raw Unenriched
    477mg (23% RDI) in 1 cup
    Database: Standard Release(Source)
  27. Rice White Long-Grain Regular Raw Enriched
    477mg (23% RDI) in 1 cup
    Database: Standard Release(Source)
  28. Bulgur Dry
    475mg (23% RDI) in 1 cup
    Database: Standard Release(Source)
  29. Rice White Short-Grain Enriched Uncooked
    470mg (22% RDI) in 1 cup
    Database: Standard Release(Source)
  30. Rice White Short-Grain Raw Unenriched
    470mg (22% RDI) in 1 cup
    Database: Standard Release(Source)
  31. Rice White Medium-Grain Raw Unenriched
    466mg (22% RDI) in 1 cup
    Database: Standard Release(Source)
  32. Rice White Medium-Grain Raw Enriched
    466mg (22% RDI) in 1 cup
    Database: Standard Release(Source)
  33. Rice White Glutinous Unenriched Uncooked
    455mg (22% RDI) in 1 cup
    Database: Standard Release(Source)
  34. Quinoa Cooked
    442mg (21% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  35. Corn Grain Yellow
    440mg (21% RDI) in 1 cup
    Database: Standard Release(Source)
  36. Corn Grain White
    440mg (21% RDI) in 1 cup
    Database: Standard Release(Source)
  37. Sorghum Grain
    440mg (21% RDI) in 1 cup
    Database: Standard Release(Source)
  38. Rice Flour Brown
    436mg (21% RDI) in 1 cup
    Database: Standard Release(Source)
  39. Rye Flour Dark
    433mg (21% RDI) in 1 cup
    Database: Standard Release(Source)
  40. Wheat Flour Whole-Grain
    431mg (21% RDI) in 1 cup
    Database: Standard Release(Source)
  41. Pasta Fresh-Refrigerated Spinach As Purchased
    430mg (20% RDI) in 4 (1/2) oz
    Database: Standard Release(Source)
  42. Millet Raw
    424mg (20% RDI) in 1 cup
    Database: Standard Release(Source)
  43. Couscous Dry
    424mg (20% RDI) in 1 cup
    Database: Standard Release(Source)
  44. Semolina Unenriched
    406mg (19% RDI) in 1 cup
    Database: Standard Release(Source)
  45. Semolina Enriched
    406mg (19% RDI) in 1 cup
    Database: Standard Release(Source)
  46. Rice White Long-Grain Parboiled Unenriched Dry
    398mg (19% RDI) in 1 cup
    Database: Standard Release(Source)
  47. Rice White Long-Grain Parboiled Enriched Dry
    398mg (19% RDI) in 1 cup
    Database: Standard Release(Source)
  48. Cornmeal Yellow Self-Rising Bolted With Wheat Flour Added Enriched
    391mg (19% RDI) in 1 cup
    Database: Standard Release(Source)
  49. Cornmeal White Self-Rising Bolted With Wheat Flour Added Enriched
    391mg (19% RDI) in 1 cup
    Database: Standard Release(Source)
  50. Wheat Flour White Cake Enriched
    390mg (19% RDI) in 1 cup unsifted, dipped
    Database: Standard Release(Source)
  51. Pasta Gluten-Free Brown Rice Flour Cooked Tinkyada
    352mg (17% RDI) in 1 cup spaghetti not packed
    Database: Standard Release(Source)
  52. Wheat Bran Crude
    348mg (17% RDI) in 1 cup
    Database: Standard Release(Source)
  53. Noodles Japanese Soba Dry
    346mg (16% RDI) in 2 oz
    Database: Standard Release(Source)
  54. Rice Flour White Unenriched
    327mg (16% RDI) in 1 cup
    Database: Standard Release(Source)
  55. Wheat Flour White Bread Enriched
    316mg (15% RDI) in 1 cup
    Database: Standard Release(Source)
  56. Wheat Flours Bread Unenriched
    316mg (15% RDI) in 1 cup unsifted, dipped
    Database: Standard Release(Source)
  57. Cooked Oatmeal
    316mg (15% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  58. Wheat Flour White (Industrial) 15% Protein Bleached Enriched
    314mg (15% RDI) in 100 grams
    Database: Standard Release(Source)
  59. Wheat Flour White (Industrial) 15% Protein Bleached Unenriched
    314mg (15% RDI) in 100 grams
    Database: Standard Release(Source)
  60. Wheat Flour White (Industrial) 13% Protein Bleached Enriched
    296mg (14% RDI) in 100 grams
    Database: Standard Release(Source)
  61. Wheat Flour White (Industrial) 13% Protein Bleached Unenriched
    296mg (14% RDI) in 100 grams
    Database: Standard Release(Source)
  62. Roasted Buckwheat Groats
    289mg (14% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  63. Wheat Flour White All-Purpose Enriched Calcium-Fortified
    285mg (14% RDI) in 1 cup
    Database: Standard Release(Source)
  64. Wheat Flour White All-Purpose Unenriched
    285mg (14% RDI) in 1 cup
    Database: Standard Release(Source)
  65. Wheat Flour White All-Purpose Enriched Bleached
    285mg (14% RDI) in 1 cup
    Database: Standard Release(Source)
  66. Wheat Flour White All-Purpose Enriched Unbleached
    285mg (14% RDI) in 1 cup
    Database: Standard Release(Source)
  67. Cooked Oat Bran
    285mg (14% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  68. Cornmeal Yellow Self-Rising Bolted Plain Enriched
    284mg (14% RDI) in 1 cup
    Database: Standard Release(Source)
  69. Cornmeal White Self-Rising Bolted Plain Enriched
    284mg (14% RDI) in 1 cup
    Database: Standard Release(Source)
  70. Cooked Wild Rice
    279mg (13% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  71. Uncooked Whole-Grain Cornmeal
    278mg (13% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  72. Uncooked Yellow Cornmeal
    278mg (13% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  73. Kamut Cooked
    277mg (13% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  74. Cooked Teff
    275mg (13% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  75. Pasta Fresh-Refrigerated Plain As Purchased
    274mg (13% RDI) in 4 (1/2) oz
    Database: Standard Release(Source)
  76. Wheat Flour White All-Purpose Self-Rising Enriched
    274mg (13% RDI) in 1 cup
    Database: Standard Release(Source)
  77. Pasta Dry Enriched
    271mg (13% RDI) in 1 cup spaghetti
    Database: Standard Release(Source)
  78. Pasta Dry Unenriched
    271mg (13% RDI) in 1 cup spaghetti
    Database: Standard Release(Source)
  79. Wheat Flour White (Industrial) 11.5% Protein Bleached Enriched
    270mg (13% RDI) in 100 grams
    Database: Standard Release(Source)
  80. Wheat Flour White (Industrial) 11.5% Protein Bleached Unenriched
    270mg (13% RDI) in 100 grams
    Database: Standard Release(Source)
  81. Wheat Flour White (Industrial) 11.5% Protein Unbleached Enriched
    270mg (13% RDI) in 100 grams
    Database: Standard Release(Source)
  82. Spaghetti Protein-Fortified Dry Enriched (N X 6.25)
    268mg (13% RDI) in 2 oz
    Database: Standard Release(Source)
  83. Spaghetti Protein-Fortified Cooked Enriched (N X 6.25)
    267mg (13% RDI) in 1 cup
    Database: Standard Release(Source)
  84. Wheat Sprouted
    265mg (13% RDI) in 1 cup
    Database: Standard Release(Source)
  85. Pasta Gluten-Free Corn Flour And Quinoa Flour Cooked Ancient Harvest
    262mg (12% RDI) in 1 cup spaghetti packed
    Database: Standard Release(Source)
  86. Wheat Flour White (Industrial) 10% Protein Unbleached Enriched
    260mg (12% RDI) in 100 grams
    Database: Standard Release(Source)
  87. Wheat Flour White (Industrial) 10% Protein Bleached Enriched
    260mg (12% RDI) in 100 grams
    Database: Standard Release(Source)
  88. Wheat Flour White (Industrial) 10% Protein Bleached Unenriched
    260mg (12% RDI) in 100 grams
    Database: Standard Release(Source)
  89. Corn Flour Yellow Masa Enriched
    250mg (12% RDI) in 1 cup
    Database: Standard Release(Source)
  90. Corn Flour Masa Enriched White
    250mg (12% RDI) in 1 cup
    Database: Standard Release(Source)
  91. Corn Flour Masa Unenriched White
    250mg (12% RDI) in 1 cup
    Database: Standard Release(Source)
  92. Japanese Soba Noodles (Buckwheat)
    244mg (12% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  93. Spinach Egg Noodles (Cooked)
    242mg (12% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  94. Wheat Flour White (Industrial) 9% Protein Bleached Enriched
    239mg (11% RDI) in 100 grams
    Database: Standard Release(Source)
  95. Wheat Flour White (Industrial) 9% Protein Bleached Unenriched
    239mg (11% RDI) in 100 grams
    Database: Standard Release(Source)
  96. Wheat Flour White Tortilla Mix Enriched
    236mg (11% RDI) in 1 cup
    Database: Standard Release(Source)
  97. Pasta Gluten-Free Corn And Rice Flour Cooked
    231mg (11% RDI) in 1 cup spaghetti
    Database: Standard Release(Source)
  98. Corn Flour Whole-Grain White
    228mg (11% RDI) in 1 cup
    Database: Standard Release(Source)
  99. Corn Flour Whole-Grain Yellow
    228mg (11% RDI) in 1 cup
    Database: Standard Release(Source)
  100. Macaroni Vegetable Enriched Dry
    226mg (11% RDI) in 1 cup spiral shaped
    Database: Standard Release(Source)
  101. Pasta Gluten-Free Corn Dry
    221mg (11% RDI) in 1 cup
    Database: Standard Release(Source)
  102. Egg Noodles (Cooked)
    219mg (10% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  103. Noodles Egg Cooked Unenriched With Added Salt
    219mg (10% RDI) in 1 cup
    Database: Standard Release(Source)
  104. Noodles Egg Cooked Enriched With Added Salt
    219mg (10% RDI) in 1 cup
    Database: Standard Release(Source)
  105. Noodles Egg Unenriched Cooked Without Added Salt
    219mg (10% RDI) in 1 cup
    Database: Standard Release(Source)
  106. Rye Flour Medium
    216mg (10% RDI) in 1 cup
    Database: Standard Release(Source)
  107. Rye Flour Light
    214mg (10% RDI) in 1 cup
    Database: Standard Release(Source)
  108. Whole Grain Sorghum Flour
    211mg (10% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  109. Rice White Long-Grain Precooked Or Instant Enriched Dry
    210mg (10% RDI) in 1 cup
    Database: Standard Release(Source)
  110. Brown Rice
    200mg (10% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  111. Rice White Short-Grain Cooked Unenriched
    174mg (8% RDI) in 1 cup
    Database: Standard Release(Source)
  112. Cooked Brown Rice
    172mg (8% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  113. Millet Flour
    171mg (8% RDI) in 1 cup
    Database: Standard Release(Source)
  114. Noodles Egg Spinach Enriched Dry
    166mg (8% RDI) in 1 cup
    Database: Standard Release(Source)
  115. Cooked Pasta (Unenriched)
    165mg (8% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Common)(Source)
  116. Pasta Cooked Unenriched With Added Salt
    165mg (8% RDI) in 1 cup spaghetti not packed
    Database: Standard Release(Source)
  117. Cornmeal Degermed Enriched Yellow
    165mg (8% RDI) in 1 cup
    Database: Standard Release(Source)
  118. Cornmeal Degermed Enriched White
    165mg (8% RDI) in 1 cup
    Database: Standard Release(Source)
  119. Cornmeal Degermed Unenriched Yellow
    165mg (8% RDI) in 1 cup
    Database: Standard Release(Source)
  120. Cornmeal Degermed Unenriched White
    165mg (8% RDI) in 1 cup
    Database: Standard Release(Source)
  121. Noodles Egg Dry Enriched
    163mg (8% RDI) in 1 cup
    Database: Standard Release(Source)
  122. Noodles Egg Dry Unenriched
    163mg (8% RDI) in 1 cup
    Database: Standard Release(Source)
  123. Pasta Cooked Enriched Without Added Salt
    162mg (8% RDI) in 1 cup spaghetti not packed
    Database: Standard Release(Source)
  124. Pasta Cooked Enriched With Added Salt
    162mg (8% RDI) in 1 cup spaghetti not packed
    Database: Standard Release(Source)
  125. Medium Grain White Rice
    160mg (8% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  126. Rice White Medium-Grain Cooked Unenriched
    160mg (8% RDI) in 1 cup
    Database: Standard Release(Source)
  127. Rice White Short-Grain Enriched Cooked
    158mg (8% RDI) in 1 cup
    Database: Standard Release(Source)
  128. Whole Wheat Pasta
    156mg (7% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Common)(Source)
  129. Spaghetti Spinach Dry
    156mg (7% RDI) in 2 oz
    Database: Standard Release(Source)
  130. Cooked Bulgur
    155mg (7% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  131. Rice White Long-Grain Regular Cooked Enriched With Salt
    153mg (7% RDI) in 1 cup
    Database: Standard Release(Source)
  132. Rice White Long-Grain Regular Unenriched Cooked Without Salt
    153mg (7% RDI) in 1 cup
    Database: Standard Release(Source)
  133. White Rice
    153mg (7% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  134. Rice White Long-Grain Regular Cooked Unenriched With Salt
    153mg (7% RDI) in 1 cup
    Database: Standard Release(Source)
  135. Cooked Japanese Somen
    136mg (6% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  136. Cooked Pearled Barley
    132mg (6% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  137. Spaghetti Spinach Cooked
    132mg (6% RDI) in 1 cup
    Database: Standard Release(Source)
  138. Rice White Long-Grain Parboiled Enriched Cooked
    131mg (6% RDI) in 1 cup
    Database: Standard Release(Source)
  139. Rice White Long-Grain Parboiled Unenriched Cooked
    130mg (6% RDI) in 1 cup
    Database: Standard Release(Source)
  140. Rice White Glutinous Unenriched Cooked
    127mg (6% RDI) in 1 cup
    Database: Standard Release(Source)
  141. Macaroni Vegetable Enriched Cooked
    125mg (6% RDI) in 1 cup spiral shaped
    Database: Standard Release(Source)
  142. Noodles Japanese Somen Dry
    124mg (6% RDI) in 2 oz
    Database: Standard Release(Source)
  143. Pasta Fresh-Refrigerated Plain Cooked
    124mg (6% RDI) in 2 oz
    Database: Standard Release(Source)
  144. Rice Noodles Dry
    118mg (6% RDI) in 2 oz
    Database: Standard Release(Source)
  145. Cooked Millet
    117mg (6% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  146. Cooked Couscous
    115mg (5% RDI) in 1 cup, cooked
    Database: Standard Release (Common)(Source)
  147. Rice Noodles (Cooked)
    109mg (5% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  148. Gluten Free Corn Noodles (Cooked)
    104mg (5% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  149. Rice White Long-Grain Precooked Or Instant Enriched Prepared
    101mg (5% RDI) in 1 cup
    Database: Standard Release(Source)
  150. Pasta Homemade Made With Egg Cooked
    94mg (4% RDI) in 2 oz
    Database: Standard Release(Source)
  151. Yellow Cornmeal (Grits)
    93mg (4% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  152. Pasta Fresh-Refrigerated Spinach Cooked
    86mg (4% RDI) in 2 oz
    Database: Standard Release(Source)
  153. Canned Hominy
    54mg (3% RDI) in 1 cup
    Database: Standard Release (Common)(Source)
  154. Hominy Canned Yellow
    53mg (3% RDI) in 1 cup
    Database: Standard Release(Source)
  155. Rice Bran
    48mg (2% RDI) in 1 tablespoon
    Database: Standard Release (Common)(Source)
  156. Pasta Homemade Made Without Egg Cooked
    48mg (2% RDI) in 2 oz
    Database: Standard Release(Source)
  157. Arrowroot Flour
    17mg (1% RDI) in 1 cup
    Database: Standard Release(Source)
  158. Tapioca Pearl Dry
    9mg in 1 cup
    Database: Standard Release(Source)
  159. Cornstarch
    8mg in 1 cup
    Database: Standard Release(Source)