Top 10 Grains Highest in Protein

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.

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List of High Protein Grains

Kamut 1 Kamut (Khorasan - Wheat)
  • 20% DV (9.8g) protein per cup
  • 17% DV (8.7g) per 200 calorie serving
  • 11% DV (5.7g) per 100 grams (3.5 oz)
Teff 2 Teff
  • 20% DV (9.8g) protein per cup
  • 15% DV (7.7g) per 200 calorie serving
  • 8% DV (3.9g) per 100 grams (3.5 oz)
A bowl of quinoa 3 Quinoa
  • 16% DV (8.1g) protein per cup
  • 15% DV (7.3g) per 200 calorie serving
  • 9% DV (4.4g) per 100 grams (3.5 oz)
Whole Wheat Spaghetti 4 Whole Wheat Pasta
  • 14% DV (7g) protein per cup
  • 16% DV (8g) per 200 calorie serving
  • 12% DV (6g) per 100 grams (3.5 oz)
Wild Rice 5 Wild Rice
  • 13% DV (6.5g) protein per cup
  • 16% DV (7.9g) per 200 calorie serving
  • 8% DV (4g) per 100 grams (3.5 oz)
Millet 6 Millet
  • 12% DV (6.1g) protein per cup
  • 12% DV (5.9g) per 200 calorie serving
  • 7% DV (3.5g) per 100 grams (3.5 oz)
Couscous 7 Coucous
  • 12% DV (6g) protein per cup
  • 14% DV (6.8g) per 200 calorie serving
  • 8% DV (3.8g) per 100 grams (3.5 oz)
A bowl of oatmeal with blueberries 8 Oatmeal
  • 12% DV (5.9g) protein per cup
  • 14% DV (7.2g) per 200 calorie serving
  • 5% DV (2.5g) per 100 grams (3.5 oz)
Buckwheat 9 Buckwheat
  • 11% DV (5.7g) protein per cup
  • 15% DV (7.3g) per 200 calorie serving
  • 7% DV (3.4g) per 100 grams (3.5 oz)
Cornmeal 10 Cornmeal (Grits)
  • 9% DV (4.4g) protein per cup
  • 10% DV (4.8g) per 200 calorie serving
  • 3% DV (1.7g) per 100 grams (3.5 oz)

See All 30 Grains High in Protein

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More Protein Rich Grains

#1 Spelt 21% DV (10.7g) in 1 cup
#2 Amaranth 19% DV (9.3g) in 1 cup
#3 Oat Bran 14% DV (7g) in 1 cup
#4 Soba Noodles 12% DV (5.8g) in 1 cup
#5 Bulgur 11% DV (5.6g) in 1 cup
#6 Brown Rice 11% DV (5.5g) in 1 cup
#7 White Rice 9% DV (4.6g) in 1 cup
#8 Pearled Barley 7% DV (3.5g) in 1 cup

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.


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