Nutrient Ranking Tool

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Grains and Pasta Highest in Tryptophan

32 results
Name
Tryptophan
Data source
1
Oats (Includes Foods For Usda's Food Distribution Program) 1 cup (156g)
365mg (130% RDI)
Standard Release (Common)
2
Buckwheat 1 cup (170g)
326mg (117% RDI)
Standard Release (Common)
3
Oat Bran Raw 1 cup (94g)
315mg (112% RDI)
Standard Release (Common)
4
Sorghum Flour Whole-Grain 1 cup (121g)
128mg (46% RDI)
Standard Release (Common)
5
Oat Bran Cooked 1 cup (219g)
125mg (45% RDI)
Standard Release (Common)
6
Noodles Egg Spinach Enriched Cooked 1 cup (160g)
107mg (38% RDI)
Standard Release (Common)
7
Teff Cooked 1 cup (252g)
103mg (37% RDI)
Standard Release (Common)
8
Pasta Cooked Unenriched Without Added Salt 1 cup spaghetti not packed (124g)
103mg (37% RDI)
Standard Release (Common)
9
Quinoa Cooked 1 cup (185g)
96mg (34% RDI)
Standard Release (Common)
10
Cereals Oats Regular And Quick Unenriched Cooked With Water (Includes Boiling And Microwaving) Without Salt 1 cup (234g)
94mg (33% RDI)
Standard Release (Common)
11
Noodles Japanese Somen Cooked 1 cup (176g)
90mg (32% RDI)
Standard Release (Common)
12
Pasta Whole-Wheat Cooked (Includes Foods For Usda's Food Distribution Program) 1 cup spaghetti not packed (117g)
90mg (32% RDI)
Standard Release (Common)
13
Wheat Kamut Khorasan Cooked 1 cup (172g)
88mg (31% RDI)
Standard Release (Common)
14
Bulgur Cooked 1 cup (182g)
87mg (31% RDI)
Standard Release (Common)
15
Buckwheat Groats Roasted Cooked 1 cup (168g)
82mg (29% RDI)
Standard Release (Common)
16
Wild Rice Cooked 1 cup (164g)
80mg (29% RDI)
Standard Release (Common)
17
Noodles Japanese Soba Cooked 1 cup (114g)
82mg (29% RDI)
Standard Release (Common)
18
Couscous Cooked 1 cup, cooked (157g)
77mg (27% RDI)
Standard Release (Common)
19
Noodles Egg Enriched Cooked 1 cup (160g)
69mg (25% RDI)
Standard Release (Common)
20
Cornmeal Whole-Grain White 1 cup (122g)
70mg (25% RDI)
Standard Release (Common)
21
Cornmeal Whole-Grain Yellow 1 cup (122g)
70mg (25% RDI)
Standard Release (Common)
22
Millet Cooked 1 cup (174g)
66mg (24% RDI)
Standard Release (Common)
23
Rice Brown Long-Grain Cooked (Includes Foods For Usda's Food Distribution Program) 1 cup (202g)
67mg (24% RDI)
Standard Release (Common)
24
Barley Pearled Cooked 1 cup (157g)
60mg (21% RDI)
Standard Release (Common)
25
Rice Brown Medium-Grain Cooked (Includes Foods For Usda's Food Distribution Program) 1 cup (195g)
59mg (21% RDI)
Standard Release (Common)
26
Rice White Medium-Grain Enriched Cooked 1 cup (186g)
52mg (19% RDI)
Standard Release (Common)
27
Rice White Long-Grain Regular Enriched Cooked 1 cup (158g)
49mg (17% RDI)
Standard Release (Common)
28
Rice Noodles Cooked 1 cup (176g)
39mg (14% RDI)
Standard Release (Common)
29
Pasta Gluten-Free Corn Cooked 1 cup (140g)
27mg (10% RDI)
Standard Release (Common)
30
Cereals Corn Grits Yellow Regular And Quick Enriched Cooked With Water Without Salt 1 cup (233g)
23mg (8% RDI)
Standard Release (Common)
31
Hominy Canned White 1 cup (165g)
13mg (5% RDI)
Standard Release (Common)
32
Rice Bran Crude 1 tablespoon (7.4g)
8mg (3% RDI)
Standard Release (Common)
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