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Nutrient Ranking Tool

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34 Grains and Pasta Highest in Protein

Ranked by a Common Serving Size
50g Protein = 100% DV
  1. Uncooked Oats
    26.3g (53% DV) in 1 cup
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  2. Buckwheat (Uncooked)
    22.5g (45% DV) in 1 cup
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  3. Oat Bran
    16.3g (33% DV) in 1 cup
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  4. Cooked Spelt
    10.7g (21% DV) in 1 cup
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  5. Whole Grain Sorghum Flour
    10.2g (20% DV) in 1 cup
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  6. Uncooked Yellow Cornmeal
    9.9g (20% DV) in 1 cup
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  7. Uncooked Whole-Grain Cornmeal
    9.9g (20% DV) in 1 cup
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  8. Kamut Cooked
    9.8g (20% DV) in 1 cup
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  9. Cooked Teff
    9.8g (20% DV) in 1 cup
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  10. Cooked Amaranth
    9.3g (19% DV) in 1 cup
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  11. Quinoa Cooked
    8.1g (16% DV) in 1 cup
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  12. Spinach Egg Noodles (Cooked)
    8.1g (16% DV) in 1 cup
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  13. Egg Noodles (Cooked)
    7.3g (15% DV) in 1 cup
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  14. Cooked Pasta (Unenriched)
    7.2g (14% DV) in 1 cup spaghetti not packed
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  15. Cooked Japanese Somen
    7g (14% DV) in 1 cup
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  16. Cooked Oat Bran
    7g (14% DV) in 1 cup
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  17. Whole Wheat Pasta
    7g (14% DV) in 1 cup spaghetti not packed
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  18. Cooked Wild Rice
    6.5g (13% DV) in 1 cup
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  19. Cooked Millet
    6.1g (12% DV) in 1 cup
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  20. Cooked Couscous
    6g (12% DV) in 1 cup, cooked
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  21. Cooked Oatmeal
    5.9g (12% DV) in 1 cup
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  22. Japanese Soba Noodles (Buckwheat)
    5.8g (12% DV) in 1 cup
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  23. Roasted Buckwheat Groats
    5.7g (11% DV) in 1 cup
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  24. Cooked Bulgur
    5.6g (11% DV) in 1 cup
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  25. Brown Rice
    5.5g (11% DV) in 1 cup
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  26. Cooked Brown Rice
    4.5g (9% DV) in 1 cup
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  27. Medium Grain White Rice
    4.4g (9% DV) in 1 cup
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  28. White Rice
    4.3g (9% DV) in 1 cup
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  29. Gluten Free Corn Noodles (Cooked)
    3.7g (7% DV) in 1 cup
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  30. Cooked Pearled Barley
    3.5g (7% DV) in 1 cup
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  31. Rice Noodles (Cooked)
    3.2g (6% DV) in 1 cup
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  32. Yellow Cornmeal (Grits)
    2.9g (6% DV) in 1 cup
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  33. Canned Hominy
    2.4g (5% DV) in 1 cup
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  34. Rice Bran
    1g (2% DV) in 1 tablespoon
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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