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32 Grains and Pasta Highest in Phenylalanine

Ranked by a Common Serving Size
875mg Phenylalanine = 100% RDI
  1. Uncooked Oats
    1396mg (160% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  2. Buckwheat (Uncooked)
    884mg (101% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  3. Oat Bran
    854mg (98% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  4. Whole Grain Sorghum Flour
    534mg (61% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  5. Kamut Cooked
    516mg (59% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  6. Cooked Teff
    512mg (58% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  7. Uncooked Yellow Cornmeal
    487mg (56% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  8. Uncooked Whole-Grain Cornmeal
    487mg (56% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  9. Spinach Egg Noodles (Cooked)
    402mg (46% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  10. Egg Noodles (Cooked)
    384mg (44% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  11. Cooked Pasta (Unenriched)
    368mg (42% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  12. Whole Wheat Pasta
    349mg (40% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  13. Quinoa Cooked
    342mg (39% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  14. Cooked Japanese Somen
    341mg (39% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  15. Cooked Oat Bran
    339mg (39% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  16. Cooked Oatmeal
    332mg (38% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  17. Cooked Millet
    322mg (37% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  18. Cooked Wild Rice
    320mg (37% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  19. Cooked Couscous
    289mg (33% RDI) in 1 cup, cooked
    Database: Standard Release (Common) (Source)
  20. Brown Rice
    269mg (31% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  21. Cooked Bulgur
    264mg (30% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  22. Japanese Soba Noodles (Buckwheat)
    247mg (28% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  23. Medium Grain White Rice
    236mg (27% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  24. Cooked Brown Rice
    232mg (27% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  25. Cooked White Rice
    228mg (26% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  26. Roasted Buckwheat Groats
    223mg (26% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  27. Cooked Pearled Barley
    199mg (23% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  28. Gluten Free Corn Noodles (Cooked)
    181mg (21% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  29. Rice Noodles (Cooked)
    167mg (19% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  30. Yellow Cornmeal (Grits)
    163mg (19% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  31. Canned Hominy
    125mg (14% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  32. Rice Bran
    47mg (5% RDI) in 1 tablespoon
    Database: Standard Release (Common) (Source)
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