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Top 10 Grains Highest in Protein

Written by Daisy Whitbread, MScN
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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 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

1 Kamut (Khorasan - Wheat)
Kamut
2 Teff
Teff
3 Quinoa
A bowl of quinoa
4 Whole Wheat Pasta
Whole Wheat Spaghetti
5 Wild Rice
Wild Rice
6 Millet
Millet
7 Coucous
Couscous
8 Oatmeal
A bowl of oatmeal with blueberries
9 Buckwheat
Buckwheat
10 Cornmeal (Grits)
Cornmeal

See All 34 Grains High in Protein

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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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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

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