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Nutrient Ranking Tool

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32 Grains and Pasta Highest in Lysine

Ranked by a Common Serving Size
2100mg Lysine = 100% RDI
  1. Buckwheat (Uncooked)
    1142mg (54% RDI) in 1 cup
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  2. Uncooked Oats
    1094mg (52% RDI) in 1 cup
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  3. Oat Bran
    714mg (34% RDI) in 1 cup
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  4. Quinoa Cooked
    442mg (21% RDI) in 1 cup
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  5. Cooked Oatmeal
    316mg (15% RDI) in 1 cup
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  6. Roasted Buckwheat Groats
    289mg (14% RDI) in 1 cup
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  7. Cooked Oat Bran
    285mg (14% RDI) in 1 cup
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  8. Cooked Wild Rice
    279mg (13% RDI) in 1 cup
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  9. Uncooked Yellow Cornmeal
    278mg (13% RDI) in 1 cup
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  10. Uncooked Whole-Grain Cornmeal
    278mg (13% RDI) in 1 cup
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  11. Kamut Cooked
    277mg (13% RDI) in 1 cup
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  12. Cooked Teff
    275mg (13% RDI) in 1 cup
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  13. Japanese Soba Noodles (Buckwheat)
    244mg (12% RDI) in 1 cup
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  14. Spinach Egg Noodles (Cooked)
    242mg (12% RDI) in 1 cup
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  15. Egg Noodles (Cooked)
    219mg (10% RDI) in 1 cup
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  16. Whole Grain Sorghum Flour
    211mg (10% RDI) in 1 cup
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  17. Brown Rice
    200mg (10% RDI) in 1 cup
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  18. Cooked Brown Rice
    172mg (8% RDI) in 1 cup
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  19. Cooked Pasta (Unenriched)
    165mg (8% RDI) in 1 cup spaghetti not packed
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  20. Medium Grain White Rice
    160mg (8% RDI) in 1 cup
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  21. Whole Wheat Pasta
    156mg (7% RDI) in 1 cup spaghetti not packed
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  22. Cooked Bulgur
    155mg (7% RDI) in 1 cup
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  23. White Rice
    153mg (7% RDI) in 1 cup
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  24. Cooked Japanese Somen
    136mg (6% RDI) in 1 cup
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  25. Cooked Pearled Barley
    132mg (6% RDI) in 1 cup
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  26. Cooked Millet
    117mg (6% RDI) in 1 cup
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  27. Cooked Couscous
    115mg (5% RDI) in 1 cup, cooked
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  28. Rice Noodles (Cooked)
    109mg (5% RDI) in 1 cup
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  29. Gluten Free Corn Noodles (Cooked)
    104mg (5% RDI) in 1 cup
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  30. Yellow Cornmeal (Grits)
    93mg (4% RDI) in 1 cup
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  31. Canned Hominy
    54mg (3% RDI) in 1 cup
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  32. Rice Bran
    48mg (2% RDI) in 1 tablespoon
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