Top 10 Grains Highest in Protein

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Photo of Dr. Patricia Shelton Medically Reviewed by
Dr. Patricia Shelton
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Top 10 Grains Highest in Protein

Grains are a staple source of calories, carbohydrates, B-vitamins, and protein. Whole unrefined grains provide more protein for each carb than refined grains do. This is because the bran and germ of grains contain the most protein, and these parts of the grain are removed during the refinement process.

The current daily value (DV) for protein is 50 grams per day. (1) This is considered to be a healthy target amount for most people.

Grains high in protein include cornmeal, kamut (wheat berries), teff, quinoa, whole-wheat pasta, wild rice, millet, couscous, oatmeal, and buckwheat. One cup of cooked whole grains provides between 6 and 20% of the DV for protein.

For more grains high in protein, see the extended list of protein rich grains, and complete vegetarian protein foods.

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Printable list of grains high in protein.

More Protein Rich Grains

1. Spelt 1 cup 21% DV
2. Amaranth 1 cup 19% DV
3. Oat Bran 1 cup 14% DV
4. Soba Noodles 1 cup 12% DV
5. Bulgur 1 cup 11% DV
6. Brown Rice 1 cup 11% DV
7. White Rice 1 cup 9% DV
8. Pearled Barley 1 cup 7% DV

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Data Sources and References

  1. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
  2. U.S. Agricultural Research Service Food Data Central
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