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

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)

Nutrition Facts for Kamut Cooked.

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)

Nutrition Facts for Cooked Teff.

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)

Nutrition Facts for Quinoa Cooked.

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)

Nutrition Facts for Whole Wheat Pasta.

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)

Nutrition Facts for Cooked Wild Rice.

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)

Nutrition Facts for Cooked Millet.

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)

Nutrition Facts for Cooked Couscous.

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)

Nutrition Facts for Cooked Oatmeal.

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)

Nutrition Facts for Roasted Buckwheat Groats.

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)

Nutrition Facts for White Cornmeal (Grits).

See All 30 Grains High in Protein