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 than refined grains do. This is because the bran and germ of grains contain the most protein, and these parts of the grain are removed during the refinement process.

The current daily value (DV) for protein is 50 grams per day. (1) This is considered to be a healthy target amount 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 and 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.

• 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)

  Nutrition Facts for Cooked Kamut. (Source)
• 2. Teff

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  9.8g (20% DV)	3.9g (8% DV)	7.7g (15% DV)

  Nutrition Facts for Cooked Teff. (Source)
• 3. Quinoa

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  8.1g (16% DV)	4.4g (9% DV)	7.3g (15% DV)

  Nutrition Facts for Quinoa, cooked. (Source)
• 4. Whole Wheat Pasta

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  7g (14% DV)	6g (12% DV)	8g (16% DV)

  Nutrition Facts for Cooked Whole Wheat Pasta. (Source)
• 5. Wild Rice

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  6.5g (13% DV)	4g (8% DV)	7.9g (16% DV)

  Nutrition Facts for Cooked Wild Rice. (Source)
• 6. Millet

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  6.1g (12% DV)	3.5g (7% DV)	5.9g (12% DV)

  Nutrition Facts for Cooked Millet. (Source)
• 7. Coucous

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  6g (12% DV)	3.8g (8% DV)	6.8g (14% DV)

  Nutrition Facts for Couscous, cooked. (Source)
• 8. Oatmeal

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  5.9g (12% DV)	2.5g (5% DV)	7.2g (14% DV)

  Nutrition Facts for Cooked Oatmeal. (Source)
• 9. Buckwheat

  Protein per Cup	Protein per 100g	Protein per 200 Calories
  5.7g (11% DV)	3.4g (7% DV)	7.3g (15% DV)

  Nutrition Facts for Cooked Roasted Buckwheat Groats (Kasha). (Source)
• 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)

  Nutrition Facts for White Cornmeal (Grits). (Source)

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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)

From the Nutrient Ranking Tool

Use the ranking tool links below to select foods and create your own food list to share or print.

• 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 nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• Beans and Legumes with the Most Protein
• Nuts High in Protein
• High Protein Foods
• Vegetables Highest in Protein
• Fruits Highest in Protein
• Vegetarian Sources of Protein
• Vegan Weight Gain Foods
• Amino Acid Protein Calculator

Data Sources and References

1. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
2. U.S. Agricultural Research Service Food Data Central