32 Grains and Pasta Highest in Leucine

1. Uncooked Oats
   (Oats (Includes Foods For Usda's Food Distribution Program))

   2003mg (73% RDI) in 1 cup

   Database: Standard Release (Common) (Source)
2. Buckwheat (Uncooked)
   (Buckwheat)

   1414mg (52% RDI) in 1 cup

   Database: Standard Release (Common) (Source)
3. Whole Grain Sorghum Flour
   (Sorghum Flour Whole-Grain)

   1313mg (48% RDI) in 1 cup

   Database: Standard Release (Common) (Source)
4. Oat Bran
   (Oat Bran Raw)

   1292mg (47% RDI) in 1 cup

   Database: Standard Release (Common) (Source)
5. Uncooked Whole-Grain Cornmeal
   (Cornmeal Whole-Grain White)

   1215mg (45% RDI) in 1 cup

   Database: Standard Release (Common) (Source)
6. Uncooked Yellow Cornmeal
   (Cornmeal Whole-Grain Yellow)

   1215mg (45% RDI) in 1 cup

   Database: Standard Release (Common) (Source)
7. Cooked Teff
   (Teff Cooked)

   784mg (29% RDI) in 1 cup

   Database: Standard Release (Common) (Source)
8. Cooked Millet
   (Millet Cooked)

   776mg (28% RDI) in 1 cup

   Database: Standard Release (Common) (Source)
9. Kamut Cooked
   (Wheat Kamut Khorasan Cooked)

   743mg (27% RDI) in 1 cup

   Database: Standard Release (Common) (Source)
10. Egg Noodles (Cooked)
    (Noodles Egg Enriched Cooked)

    584mg (21% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
11. Spinach Egg Noodles (Cooked)
    (Noodles Egg Spinach Enriched Cooked)

    582mg (21% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
12. Cooked Pasta (Unenriched)
    (Pasta Cooked Unenriched Without Added Salt)

    546mg (20% RDI) in 1 cup spaghetti not packed

    Database: Standard Release (Common) (Source)
13. Cooked Oat Bran
    (Oat Bran Cooked)

    515mg (19% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
14. Cooked Oatmeal
    (Cereals Oats Regular And Quick Unenriched Cooked With Water (Includes Boiling And Microwaving) Without Salt)

    505mg (19% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
15. Quinoa Cooked

    483mg (18% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
16. Cooked Japanese Somen
    (Noodles Japanese Somen Cooked)

    482mg (18% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
17. Whole Wheat Pasta
    (Pasta Whole-Wheat Cooked (Includes Foods For Usda's Food Distribution Program))

    479mg (18% RDI) in 1 cup spaghetti not packed

    Database: Standard Release (Common) (Source)
18. Cooked Wild Rice
    (Wild Rice Cooked)

    453mg (17% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
19. Gluten Free Corn Noodles (Cooked)
    (Pasta Gluten-Free Corn Cooked)

    451mg (17% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
20. Brown Rice
    (Rice Brown Long-Grain Cooked (Includes Foods For Usda's Food Distribution Program))

    432mg (16% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
21. Yellow Cornmeal (Grits)
    (Cereals Corn Grits Yellow Regular And Quick Enriched Cooked With Water Without Salt)

    408mg (15% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
22. Cooked Couscous
    (Couscous Cooked)

    407mg (15% RDI) in 1 cup, cooked

    Database: Standard Release (Common) (Source)
23. Cooked Bulgur
    (Bulgur Cooked)

    379mg (14% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
24. Japanese Soba Noodles (Buckwheat)
    (Noodles Japanese Soba Cooked)

    376mg (14% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
25. Cooked Brown Rice
    (Rice Brown Medium-Grain Cooked (Includes Foods For Usda's Food Distribution Program))

    372mg (14% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
26. Medium Grain White Rice
    (Rice White Medium-Grain Enriched Cooked)

    366mg (13% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
27. Roasted Buckwheat Groats
    (Buckwheat Groats Roasted Cooked)

    356mg (13% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
28. Cooked White Rice
    (Rice White Long-Grain Regular Enriched Cooked)

    351mg (13% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
29. Canned Hominy
    (Hominy Canned White)

    333mg (12% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
30. Rice Noodles (Cooked)
    (Rice Noodles Cooked)

    259mg (9% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
31. Cooked Pearled Barley
    (Barley Pearled Cooked)

    242mg (9% RDI) in 1 cup

    Database: Standard Release (Common) (Source)
32. Rice Bran
    (Rice Bran Crude)

    76mg (3% RDI) in 1 tablespoon

    Database: Standard Release (Common) (Source)