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)
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 9.8g (20% DV) | 5.7g (11% DV) | 8.7g (17% DV) |
#2: Teff
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 9.8g (20% DV) | 3.9g (8% DV) | 7.7g (15% DV) |
#3: Quinoa
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 8.1g (16% DV) | 4.4g (9% DV) | 7.3g (15% DV) |
#4: Whole Wheat Pasta
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 7g (14% DV) | 6g (12% DV) | 8g (16% DV) |
#5: Wild Rice
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 6.5g (13% DV) | 4g (8% DV) | 7.9g (16% DV) |
#6: Millet
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 6.1g (12% DV) | 3.5g (7% DV) | 5.9g (12% DV) |
#7: Coucous
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 6g (12% DV) | 3.8g (8% DV) | 6.8g (14% DV) |
#8: Oatmeal
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 5.9g (12% DV) | 2.5g (5% DV) | 7.2g (14% DV) |
#9: Buckwheat
| Protein per Cup | Protein per 100g | Protein per 200 Calories |
|---|---|---|
| 5.7g (11% DV) | 3.4g (7% DV) | 7.3g (15% DV) |
#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
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More Protein Rich Grains
| Food | Serving | Protein |
|---|---|---|
| #1 Spelt | 1 cup | 21% DV (10.7g) |
| #2 Amaranth | 1 cup | 19% DV (9.3g) |
| #3 Oat Bran | 1 cup | 14% DV (7g) |
| #4 Soba Noodles | 1 cup | 12% DV (5.8g) |
| #5 Bulgur | 1 cup | 11% DV (5.6g) |
| #6 Brown Rice | 1 cup | 11% DV (5.5g) |
| #7 White Rice | 1 cup | 9% DV (4.6g) |
| #8 Pearled Barley | 1 cup | 7% DV (3.5g) |
About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
- Foods High in Protein
- Foods Low in Protein
- Vegetables High in Protein
- Fruits High in Protein
- Vegetarian Foods High in Protein
- Nuts High in Protein
- Grains High in Protein
- Beans High in Protein
- Dairy High in Protein
- Breakfast Cereals High in Protein
- Fast Foods High in Protein
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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