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