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159 Grains and Pasta Highest in Isoleucine

Ranked by a Common Serving Size
1400mg Isoleucine = 100% RDI
  1. Amaranth Grain Uncooked
    1123mg (80% RDI) in 1 cup
    Database: Standard Release (Source)
  2. Uncooked Oats
    1083mg (77% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  3. Wheat Kamut Khorasan Uncooked
    1053mg (75% RDI) in 1 cup
    Database: Standard Release (Source)
  4. Wheat Hard Red Spring
    1039mg (74% RDI) in 1 cup
    Database: Standard Release (Source)
  5. Wheat Durum
    1023mg (73% RDI) in 1 cup
    Database: Standard Release (Source)
  6. Wild Rice Raw
    989mg (71% RDI) in 1 cup
    Database: Standard Release (Source)
  7. Teff Uncooked
    967mg (69% RDI) in 1 cup
    Database: Standard Release (Source)
  8. Spelt Uncooked
    960mg (69% RDI) in 1 cup
    Database: Standard Release (Source)
  9. Millet Raw
    930mg (66% RDI) in 1 cup
    Database: Standard Release (Source)
  10. Triticale
    920mg (66% RDI) in 1 cup
    Database: Standard Release (Source)
  11. Wheat Hard Red Winter
    879mg (63% RDI) in 1 cup
    Database: Standard Release (Source)
  12. Quinoa Uncooked
    857mg (61% RDI) in 1 cup
    Database: Standard Release (Source)
  13. Couscous Dry
    853mg (61% RDI) in 1 cup
    Database: Standard Release (Source)
  14. Buckwheat (Uncooked)
    847mg (60% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  15. Wheat Germ Crude
    847mg (61% RDI) in 100 grams
    Database: Standard Release (Source)
  16. Barley Hulled
    839mg (60% RDI) in 1 cup
    Database: Standard Release (Source)
  17. Sorghum Grain
    831mg (59% RDI) in 1 cup
    Database: Standard Release (Source)
  18. Semolina Unenriched
    818mg (58% RDI) in 1 cup
    Database: Standard Release (Source)
  19. Semolina Enriched
    818mg (58% RDI) in 1 cup
    Database: Standard Release (Source)
  20. Barley Pearled Raw
    724mg (52% RDI) in 1 cup
    Database: Standard Release (Source)
  21. Buckwheat Groats Roasted Dry
    723mg (52% RDI) in 1 cup
    Database: Standard Release (Source)
  22. Wheat Soft Red Winter
    665mg (48% RDI) in 1 cup
    Database: Standard Release (Source)
  23. Bulgur Dry
    637mg (46% RDI) in 1 cup
    Database: Standard Release (Source)
  24. Triticale Flour Whole-Grain
    629mg (45% RDI) in 1 cup
    Database: Standard Release (Source)
  25. Oat Bran
    628mg (45% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  26. Rice White Long-Grain Parboiled Unenriched Dry
    627mg (45% RDI) in 1 cup
    Database: Standard Release (Source)
  27. Rice White Long-Grain Parboiled Enriched Dry
    627mg (45% RDI) in 1 cup
    Database: Standard Release (Source)
  28. Pasta Fresh-Refrigerated Spinach As Purchased
    625mg (45% RDI) in 4 (1/2) oz
    Database: Standard Release (Source)
  29. Rice Brown Long-Grain Raw
    622mg (44% RDI) in 1 cup
    Database: Standard Release (Source)
  30. Wheat Flour White Bread Enriched
    608mg (43% RDI) in 1 cup
    Database: Standard Release (Source)
  31. Wheat Flours Bread Unenriched
    608mg (43% RDI) in 1 cup unsifted, dipped
    Database: Standard Release (Source)
  32. Rice Brown Medium-Grain Raw
    604mg (43% RDI) in 1 cup
    Database: Standard Release (Source)
  33. Barley Malt Flour
    585mg (42% RDI) in 1 cup
    Database: Standard Release (Source)
  34. Rice White Long-Grain Regular Raw Unenriched
    570mg (41% RDI) in 1 cup
    Database: Standard Release (Source)
  35. Rice White Long-Grain Regular Raw Enriched
    570mg (41% RDI) in 1 cup
    Database: Standard Release (Source)
  36. Buckwheat Flour Whole-Groat
    569mg (41% RDI) in 1 cup
    Database: Standard Release (Source)
  37. Barley Flour Or Meal
    567mg (40% RDI) in 1 cup
    Database: Standard Release (Source)
  38. Millet Flour
    563mg (40% RDI) in 1 cup
    Database: Standard Release (Source)
  39. Rice White Short-Grain Enriched Uncooked
    562mg (40% RDI) in 1 cup
    Database: Standard Release (Source)
  40. Rice White Short-Grain Raw Unenriched
    562mg (40% RDI) in 1 cup
    Database: Standard Release (Source)
  41. Corn Grain Yellow
    559mg (40% RDI) in 1 cup
    Database: Standard Release (Source)
  42. Corn Grain White
    559mg (40% RDI) in 1 cup
    Database: Standard Release (Source)
  43. Rice White Medium-Grain Raw Unenriched
    556mg (40% RDI) in 1 cup
    Database: Standard Release (Source)
  44. Rice White Medium-Grain Raw Enriched
    556mg (40% RDI) in 1 cup
    Database: Standard Release (Source)
  45. Pasta Fresh-Refrigerated Plain As Purchased
    552mg (39% RDI) in 4 (1/2) oz
    Database: Standard Release (Source)
  46. Rice White Glutinous Unenriched Uncooked
    544mg (39% RDI) in 1 cup
    Database: Standard Release (Source)
  47. Wheat Flour Whole-Grain
    532mg (38% RDI) in 1 cup
    Database: Standard Release (Source)
  48. Cornmeal Yellow Self-Rising Bolted With Wheat Flour Added Enriched
    510mg (36% RDI) in 1 cup
    Database: Standard Release (Source)
  49. Cornmeal White Self-Rising Bolted With Wheat Flour Added Enriched
    510mg (36% RDI) in 1 cup
    Database: Standard Release (Source)
  50. Wheat Flour White (Industrial) 15% Protein Bleached Enriched
    503mg (36% RDI) in 100 grams
    Database: Standard Release (Source)
  51. Wheat Flour White (Industrial) 15% Protein Bleached Unenriched
    503mg (36% RDI) in 100 grams
    Database: Standard Release (Source)
  52. Rice Flour Brown
    483mg (35% RDI) in 1 cup
    Database: Standard Release (Source)
  53. Pasta Dry Enriched
    465mg (33% RDI) in 1 cup spaghetti
    Database: Standard Release (Source)
  54. Pasta Dry Unenriched
    465mg (33% RDI) in 1 cup spaghetti
    Database: Standard Release (Source)
  55. Rye Flour Dark
    452mg (32% RDI) in 1 cup
    Database: Standard Release (Source)
  56. Spaghetti Protein-Fortified Cooked Enriched (N X 6.25)
    447mg (32% RDI) in 1 cup
    Database: Standard Release (Source)
  57. Spaghetti Protein-Fortified Dry Enriched (N X 6.25)
    447mg (32% RDI) in 2 oz
    Database: Standard Release (Source)
  58. Wheat Flour White All-Purpose Enriched Calcium-Fortified
    446mg (32% RDI) in 1 cup
    Database: Standard Release (Source)
  59. Wheat Flour White All-Purpose Unenriched
    446mg (32% RDI) in 1 cup
    Database: Standard Release (Source)
  60. Wheat Flour White All-Purpose Enriched Bleached
    446mg (32% RDI) in 1 cup
    Database: Standard Release (Source)
  61. All Purpose Flour
    446mg (32% RDI) in 1 cup
    Database: Standard Release (Source)
  62. Wheat Flour White (Industrial) 13% Protein Bleached Enriched
    433mg (31% RDI) in 100 grams
    Database: Standard Release (Source)
  63. Wheat Flour White (Industrial) 13% Protein Bleached Unenriched
    433mg (31% RDI) in 100 grams
    Database: Standard Release (Source)
  64. Wheat Flour White All-Purpose Self-Rising Enriched
    428mg (31% RDI) in 1 cup
    Database: Standard Release (Source)
  65. Macaroni Vegetable Enriched Dry
    427mg (30% RDI) in 1 cup spiral shaped
    Database: Standard Release (Source)
  66. Wheat Flour White Cake Enriched
    426mg (30% RDI) in 1 cup unsifted, dipped
    Database: Standard Release (Source)
  67. Wheat Flour White (Industrial) 11.5% Protein Bleached Enriched
    388mg (28% RDI) in 100 grams
    Database: Standard Release (Source)
  68. Wheat Flour White (Industrial) 11.5% Protein Bleached Unenriched
    388mg (28% RDI) in 100 grams
    Database: Standard Release (Source)
  69. Wheat Flour White (Industrial) 11.5% Protein Unbleached Enriched
    388mg (28% RDI) in 100 grams
    Database: Standard Release (Source)
  70. Rice Flour White Unenriched
    386mg (28% RDI) in 1 cup
    Database: Standard Release (Source)
  71. Cornmeal Degermed Enriched Yellow
    380mg (27% RDI) in 1 cup
    Database: Standard Release (Source)
  72. Cornmeal Degermed Enriched White
    380mg (27% RDI) in 1 cup
    Database: Standard Release (Source)
  73. Cornmeal Degermed Unenriched Yellow
    380mg (27% RDI) in 1 cup
    Database: Standard Release (Source)
  74. Cornmeal Degermed Unenriched White
    380mg (27% RDI) in 1 cup
    Database: Standard Release (Source)
  75. Kamut Cooked
    378mg (27% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  76. Whole Grain Sorghum Flour
    374mg (27% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  77. Wheat Flour White Tortilla Mix Enriched
    371mg (26% RDI) in 1 cup
    Database: Standard Release (Source)
  78. Cooked Teff
    368mg (26% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  79. Cornmeal Yellow Self-Rising Bolted Plain Enriched
    361mg (26% RDI) in 1 cup
    Database: Standard Release (Source)
  80. Cornmeal White Self-Rising Bolted Plain Enriched
    361mg (26% RDI) in 1 cup
    Database: Standard Release (Source)
  81. Uncooked Whole-Grain Cornmeal
    355mg (25% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  82. Uncooked Yellow Cornmeal
    355mg (25% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  83. Rye Grain
    352mg (25% RDI) in 1 cup
    Database: Standard Release (Source)
  84. Spinach Egg Noodles (Cooked)
    349mg (25% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  85. Rice White Long-Grain Precooked Or Instant Enriched Dry
    341mg (24% RDI) in 1 cup
    Database: Standard Release (Source)
  86. Wheat Flour White (Industrial) 10% Protein Unbleached Enriched
    327mg (23% RDI) in 100 grams
    Database: Standard Release (Source)
  87. Wheat Flour White (Industrial) 10% Protein Bleached Enriched
    327mg (23% RDI) in 100 grams
    Database: Standard Release (Source)
  88. Wheat Flour White (Industrial) 10% Protein Bleached Unenriched
    327mg (23% RDI) in 100 grams
    Database: Standard Release (Source)
  89. Corn Flour Yellow Masa Enriched
    315mg (22% RDI) in 1 cup
    Database: Standard Release (Source)
  90. Noodles Japanese Soba Dry
    315mg (23% RDI) in 2 oz
    Database: Standard Release (Source)
  91. Corn Flour Masa Enriched White
    315mg (22% RDI) in 1 cup
    Database: Standard Release (Source)
  92. Corn Flour Masa Unenriched White
    315mg (22% RDI) in 1 cup
    Database: Standard Release (Source)
  93. Wheat Sprouted
    310mg (22% RDI) in 1 cup
    Database: Standard Release (Source)
  94. Wheat Flour White (Industrial) 9% Protein Bleached Enriched
    306mg (22% RDI) in 100 grams
    Database: Standard Release (Source)
  95. Wheat Flour White (Industrial) 9% Protein Bleached Unenriched
    306mg (22% RDI) in 100 grams
    Database: Standard Release (Source)
  96. Egg Noodles (Cooked)
    304mg (22% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  97. Noodles Egg Cooked Unenriched With Added Salt
    304mg (22% RDI) in 1 cup
    Database: Standard Release (Source)
  98. Noodles Egg Cooked Enriched With Added Salt
    304mg (22% RDI) in 1 cup
    Database: Standard Release (Source)
  99. Noodles Egg Unenriched Cooked Without Added Salt
    304mg (22% RDI) in 1 cup
    Database: Standard Release (Source)
  100. Spaghetti Spinach Dry
    294mg (21% RDI) in 2 oz
    Database: Standard Release (Source)
  101. Corn Flour Whole-Grain White
    290mg (21% RDI) in 1 cup
    Database: Standard Release (Source)
  102. Corn Flour Whole-Grain Yellow
    290mg (21% RDI) in 1 cup
    Database: Standard Release (Source)
  103. Quinoa Cooked
    290mg (21% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  104. Cooked Pasta (Unenriched)
    283mg (20% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  105. Pasta Cooked Unenriched With Added Salt
    283mg (20% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Source)
  106. Wheat Bran Crude
    282mg (20% RDI) in 1 cup
    Database: Standard Release (Source)
  107. Pasta Gluten-Free Corn Dry
    280mg (20% RDI) in 1 cup
    Database: Standard Release (Source)
  108. Pasta Cooked Enriched Without Added Salt
    278mg (20% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Source)
  109. Pasta Cooked Enriched With Added Salt
    278mg (20% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Source)
  110. Cooked Wild Rice
    274mg (20% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  111. Cooked Japanese Somen
    273mg (19% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  112. Cooked Oatmeal
    271mg (19% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  113. Whole Wheat Pasta
    271mg (19% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  114. Cooked Millet
    258mg (18% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  115. Rye Flour Medium
    258mg (18% RDI) in 1 cup
    Database: Standard Release (Source)
  116. Pasta Fresh-Refrigerated Plain Cooked
    252mg (18% RDI) in 2 oz
    Database: Standard Release (Source)
  117. Cooked Oat Bran
    250mg (18% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  118. Noodles Japanese Somen Dry
    250mg (18% RDI) in 2 oz
    Database: Standard Release (Source)
  119. Spaghetti Spinach Cooked
    248mg (18% RDI) in 1 cup
    Database: Standard Release (Source)
  120. Noodles Egg Spinach Enriched Dry
    241mg (17% RDI) in 1 cup
    Database: Standard Release (Source)
  121. Rye Flour Light
    240mg (17% RDI) in 1 cup
    Database: Standard Release (Source)
  122. Macaroni Vegetable Enriched Cooked
    235mg (17% RDI) in 1 cup spiral shaped
    Database: Standard Release (Source)
  123. Cooked Couscous
    231mg (16% RDI) in 1 cup, cooked
    Database: Standard Release (Common) (Source)
  124. Noodles Egg Dry Enriched
    225mg (16% RDI) in 1 cup
    Database: Standard Release (Source)
  125. Noodles Egg Dry Unenriched
    225mg (16% RDI) in 1 cup
    Database: Standard Release (Source)
  126. Japanese Soba Noodles (Buckwheat)
    222mg (16% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  127. Brown Rice
    220mg (16% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  128. Roasted Buckwheat Groats
    213mg (15% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  129. Rice White Long-Grain Parboiled Unenriched Cooked
    210mg (15% RDI) in 1 cup
    Database: Standard Release (Source)
  130. Rice White Short-Grain Cooked Unenriched
    209mg (15% RDI) in 1 cup
    Database: Standard Release (Source)
  131. Cooked Bulgur
    207mg (15% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  132. Rice White Long-Grain Parboiled Enriched Cooked
    207mg (15% RDI) in 1 cup
    Database: Standard Release (Source)
  133. Pasta Gluten-Free Brown Rice Flour Cooked Tinkyada
    193mg (14% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Source)
  134. Medium Grain White Rice
    192mg (14% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  135. Rice White Medium-Grain Cooked Unenriched
    192mg (14% RDI) in 1 cup
    Database: Standard Release (Source)
  136. Cooked Brown Rice
    191mg (14% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  137. Rice White Short-Grain Enriched Cooked
    190mg (14% RDI) in 1 cup
    Database: Standard Release (Source)
  138. Rice White Long-Grain Regular Cooked Enriched With Salt
    183mg (13% RDI) in 1 cup
    Database: Standard Release (Source)
  139. Rice White Long-Grain Regular Unenriched Cooked Without Salt
    183mg (13% RDI) in 1 cup
    Database: Standard Release (Source)
  140. White Rice
    183mg (13% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  141. Rice White Long-Grain Regular Cooked Unenriched With Salt
    183mg (13% RDI) in 1 cup
    Database: Standard Release (Source)
  142. Rice White Long-Grain Precooked Or Instant Enriched Prepared
    165mg (12% RDI) in 1 cup
    Database: Standard Release (Source)
  143. Rice White Glutinous Unenriched Cooked
    151mg (11% RDI) in 1 cup
    Database: Standard Release (Source)
  144. Pasta Gluten-Free Corn Flour And Quinoa Flour Cooked Ancient Harvest
    148mg (11% RDI) in 1 cup spaghetti packed
    Database: Standard Release (Source)
  145. Pasta Gluten-Free Corn And Rice Flour Cooked
    145mg (10% RDI) in 1 cup spaghetti
    Database: Standard Release (Source)
  146. Rice Noodles Dry
    139mg (10% RDI) in 2 oz
    Database: Standard Release (Source)
  147. Gluten Free Corn Noodles (Cooked)
    132mg (9% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  148. Cooked Pearled Barley
    130mg (9% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  149. Rice Noodles (Cooked)
    128mg (9% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  150. Pasta Homemade Made With Egg Cooked
    127mg (9% RDI) in 2 oz
    Database: Standard Release (Source)
  151. Pasta Fresh-Refrigerated Spinach Cooked
    125mg (9% RDI) in 2 oz
    Database: Standard Release (Source)
  152. Yellow Cornmeal (Grits)
    119mg (8% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  153. Pasta Homemade Made Without Egg Cooked
    96mg (7% RDI) in 2 oz
    Database: Standard Release (Source)
  154. Canned Hominy
    96mg (7% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  155. Hominy Canned Yellow
    93mg (7% RDI) in 1 cup
    Database: Standard Release (Source)
  156. Rice Bran
    42mg (3% RDI) in 1 tablespoon
    Database: Standard Release (Common) (Source)
  157. Arrowroot Flour
    13mg (1% RDI) in 1 cup
    Database: Standard Release (Source)
  158. Cornstarch
    13mg (1% RDI) in 1 cup
    Database: Standard Release (Source)
  159. Tapioca Pearl Dry
    6mg in 1 cup
    Database: Standard Release (Source)