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32 Grains and Pasta Highest in Leucine

Ranked by a Common Serving Size
2730mg Leucine = 100% RDI
  1. Uncooked Oats
    2003mg (73% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  2. Buckwheat (Uncooked)
    1414mg (52% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  3. Whole Grain Sorghum Flour
    1313mg (48% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  4. Oat Bran
    1292mg (47% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  5. Uncooked Whole-Grain Cornmeal
    1215mg (45% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  6. Uncooked Yellow Cornmeal
    1215mg (45% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  7. Cooked Teff
    784mg (29% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  8. Cooked Millet
    776mg (28% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  9. Kamut Cooked
    743mg (27% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  10. Egg Noodles (Cooked)
    584mg (21% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  11. Spinach Egg Noodles (Cooked)
    582mg (21% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  12. Cooked Pasta (Unenriched)
    546mg (20% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  13. Cooked Oat Bran
    515mg (19% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  14. Cooked Oatmeal
    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
    482mg (18% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  17. Whole Wheat Pasta
    479mg (18% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  18. Cooked Wild Rice
    453mg (17% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  19. Gluten Free Corn Noodles (Cooked)
    451mg (17% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  20. Brown Rice
    432mg (16% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  21. Yellow Cornmeal (Grits)
    408mg (15% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  22. Cooked Couscous
    407mg (15% RDI) in 1 cup, cooked
    Database: Standard Release (Common) (Source)
  23. Cooked Bulgur
    379mg (14% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  24. Japanese Soba Noodles (Buckwheat)
    376mg (14% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  25. Cooked Brown Rice
    372mg (14% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  26. Medium Grain White Rice
    366mg (13% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  27. Roasted Buckwheat Groats
    356mg (13% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  28. Cooked White Rice
    351mg (13% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  29. Canned Hominy
    333mg (12% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  30. Rice Noodles (Cooked)
    259mg (9% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  31. Cooked Pearled Barley
    242mg (9% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  32. Rice Bran
    76mg (3% RDI) in 1 tablespoon
    Database: Standard Release (Common) (Source)
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