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32 Grains and Pasta Highest in Tryptophan

Ranked by a Common Serving Size
280mg Tryptophan = 100% RDI
  1. Uncooked Oats
    365mg (130% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  2. Buckwheat (Uncooked)
    326mg (117% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  3. Oat Bran
    315mg (112% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  4. Whole Grain Sorghum Flour
    128mg (46% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  5. Cooked Oat Bran
    125mg (45% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  6. Spinach Egg Noodles (Cooked)
    107mg (38% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  7. Cooked Teff
    103mg (37% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  8. Cooked Pasta (Unenriched)
    103mg (37% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  9. Quinoa Cooked
    96mg (34% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  10. Cooked Oatmeal
    94mg (33% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  11. Cooked Japanese Somen
    90mg (32% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  12. Whole Wheat Pasta
    90mg (32% RDI) in 1 cup spaghetti not packed
    Database: Standard Release (Common) (Source)
  13. Kamut Cooked
    88mg (31% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  14. Cooked Bulgur
    87mg (31% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  15. Japanese Soba Noodles (Buckwheat)
    82mg (29% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  16. Roasted Buckwheat Groats
    82mg (29% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  17. Cooked Wild Rice
    80mg (29% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  18. Cooked Couscous
    77mg (27% RDI) in 1 cup, cooked
    Database: Standard Release (Common) (Source)
  19. Uncooked Yellow Cornmeal
    70mg (25% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  20. Uncooked Whole-Grain Cornmeal
    70mg (25% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  21. Egg Noodles (Cooked)
    69mg (25% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  22. Brown Rice
    67mg (24% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  23. Cooked Millet
    66mg (24% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  24. Cooked Pearled Barley
    60mg (21% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  25. Cooked Brown Rice
    59mg (21% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  26. Medium Grain White Rice
    52mg (19% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  27. Cooked White Rice
    49mg (17% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  28. Rice Noodles (Cooked)
    39mg (14% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  29. Gluten Free Corn Noodles (Cooked)
    27mg (10% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  30. Yellow Cornmeal (Grits)
    23mg (8% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  31. Canned Hominy
    13mg (5% RDI) in 1 cup
    Database: Standard Release (Common) (Source)
  32. Rice Bran
    8mg (3% RDI) in 1 tablespoon
    Database: Standard Release (Common) (Source)
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