Nutrient Ranking Tool

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32 Grains and Pasta Highest in Leucine

Ranked by a Common Serving Size
2730mg Leucine = 100% RDI
  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)
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