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30 Grains and Pasta Highest in Protein

Ranked by a serving size.
50g Protein = 100% DV
  1. Millet Flour
    12.8g (26% DV) in 1 cup
  2. Cooked Spelt
    10.7g (21% DV) in 1 cup
  3. Whole Grain Sorghum Flour
    10.2g (20% DV) in 1 cup
  4. Kamut Cooked
    9.8g (20% DV) in 1 cup
  5. Cooked Teff
    9.8g (20% DV) in 1 cup
  6. Cooked Amaranth
    9.3g (19% DV) in 1 cup
  7. Quinoa Cooked
    8.1g (16% DV) in 1 cup
  8. Spinach Egg Noodles (cooked)
    8.1g (16% DV) in 1 cup
  9. Egg Noodles (cooked)
    7.3g (15% DV) in 1 cup
  10. Cooked Pasta (unenriched)
    7.2g (14% DV) in 1 cup spaghetti not packed
  11. Cooked Japanese Somen
    7g (14% DV) in 1 cup
  12. Cooked Oatbran
    7g (14% DV) in 1 cup
  13. Whole Wheat Pasta
    7g (14% DV) in 1 cup spaghetti not packed
  14. Cooked Wild Rice
    6.5g (13% DV) in 1 cup
  15. Cooked Millet
    6.1g (12% DV) in 1 cup
  16. Cooked Couscous
    6g (12% DV) in 1 cup, cooked
  17. Cooked Oatmeal
    5.9g (12% DV) in 1 cup
  18. Japanese Soba Noodles (buckwheat)
    5.8g (12% DV) in 1 cup
  19. Roasted Buckwheat Groats
    5.7g (11% DV) in 1 cup
  20. Cooked Bulgur
    5.6g (11% DV) in 1 cup
  21. Cooked Long-grain Brown Rice
    5.5g (11% DV) in 1 cup
  22. Cooked Brown Rice
    4.5g (9% DV) in 1 cup
  23. Cooked Long-grain White Rice
    4.3g (9% DV) in 1 cup
  24. Gluten Free Corn Noodles (cooked)
    3.7g (7% DV) in 1 cup
  25. Cooked Pearled Barley
    3.5g (7% DV) in 1 cup
  26. Rice Noodles (cooked)
    3.2g (6% DV) in 1 cup
  27. Yellow Cornmeal (grits)
    2.9g (6% DV) in 1 cup
  28. Canned Hominy
    2.4g (5% DV) in 1 cup
  29. Rice Bran
    1g (2% DV) in 1 tablespoon
  30. Cornstarch
    0.3g (1% DV) in 1 cup

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.