Table of Contents

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 CupProtein per 100g
20% DV (9.8g)11% DV (5.7g)
Source: Nutrition Facts for Kamut Cooked
Teff

#2: Teff

Protein per CupProtein per 100g
20% DV (9.8g)8% DV (3.9g)
Source: Nutrition Facts for Cooked Teff
A bowl of quinoa

#3: Quinoa

Protein per CupProtein per 100g
16% DV (8.1g)9% DV (4.4g)
Source: Nutrition Facts for Quinoa Cooked
Whole Wheat Spaghetti

#4: Whole Wheat Pasta

Protein per CupProtein per 100g
14% DV (7g)12% DV (6g)
Source: Nutrition Facts for Whole Wheat Pasta
Wild Rice

#5: Wild Rice

Protein per CupProtein per 100g
13% DV (6.5g)8% DV (4g)
Source: Nutrition Facts for Cooked Wild Rice
Millet

#6: Millet

Protein per CupProtein per 100g
12% DV (6.1g)7% DV (3.5g)
Source: Nutrition Facts for Cooked Millet
Couscous

#7: Coucous

Protein per CupProtein per 100g
12% DV (6g)8% DV (3.8g)
Source: Nutrition Facts for Cooked Couscous
A bowl of oatmeal with blueberries

#8: Oatmeal

Protein per CupProtein per 100g
12% DV (5.9g)5% DV (2.5g)
Source: Nutrition Facts for Cooked Oatmeal
Buckwheat

#9: Buckwheat

Protein per CupProtein per 100g
11% DV (5.7g)7% DV (3.4g)
Source: Nutrition Facts for Roasted Buckwheat Groats
Cornmeal

#10: Cornmeal (Grits)

Protein per CupProtein per 100g
9% DV (4.4g)3% DV (1.7g)
Source: Nutrition Facts for White Cornmeal (Grits)

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)

Click to View Comments


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.
Feedback || Subscribe