Top 10 Grains Highest in Protein

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
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 because the bran and germ of grains contain the most protein per carb.

The current daily value (%DV) for protein is 50 grams per day, and is a target meant 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 6-20% of the DV for protein.

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

List of High Protein Grains

Kamut

#1: Kamut (Khorasan - Wheat)

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
9.8g
(20% DV)
5.7g
(11% DV)
8.7g
(17% DV)
Teff

#2: Teff

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
9.8g
(20% DV)
3.9g
(8% DV)
7.7g
(15% DV)
A bowl of quinoa

#3: Quinoa

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
8.1g
(16% DV)
4.4g
(9% DV)
7.3g
(15% DV)
Whole Wheat Spaghetti

#4: Whole Wheat Pasta

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
7g
(14% DV)
6g
(12% DV)
8g
(16% DV)
Wild Rice

#5: Wild Rice

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
6.5g
(13% DV)
4g
(8% DV)
7.9g
(16% DV)
Millet

#6: Millet

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
6.1g
(12% DV)
3.5g
(7% DV)
5.9g
(12% DV)
Couscous

#7: Coucous

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
6g
(12% DV)
3.8g
(8% DV)
6.8g
(14% DV)
A bowl of oatmeal with blueberries

#8: Oatmeal

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
5.9g
(12% DV)
2.5g
(5% DV)
7.2g
(14% DV)
Buckwheat

#9: Buckwheat

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
5.7g
(11% DV)
3.4g
(7% DV)
7.3g
(15% DV)
Cornmeal

#10: Cornmeal (Grits)

Protein
per Cup
Protein
per 100g
Protein
per 200 Calories
4.4g
(9% DV)
1.7g
(3% DV)
4.8g
(10% DV)

See All 34 Grains High in Protein

More Protein Rich Grains

FoodServingProtein
#1 Spelt1 cup21% DV
(10.7g)
#2 Amaranth1 cup19% DV
(9.3g)
#3 Oat Bran1 cup14% DV
(7g)
#4 Soba Noodles1 cup12% DV
(5.8g)
#5 Bulgur1 cup11% DV
(5.6g)
#6 Brown Rice1 cup11% DV
(5.5g)
#7 White Rice1 cup9% DV
(4.6g)
#8 Pearled Barley1 cup7% DV
(3.5g)

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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