34 Grains and Pasta Highest in Protein

1. Uncooked Oats
   (Oats (Includes Foods For Usda's Food Distribution Program))

   26.3g (53% DV) in 1 cup

   Database: Standard Release (Common) (Source)
2. Buckwheat (Uncooked)
   (Buckwheat)

   22.5g (45% DV) in 1 cup

   Database: Standard Release (Common) (Source)
3. Oat Bran
   (Oat Bran Raw)

   16.3g (33% DV) in 1 cup

   Database: Standard Release (Common) (Source)
4. Cooked Spelt
   (Spelt Cooked)

   10.7g (21% DV) in 1 cup

   Database: Standard Release (Common) (Source)
5. Whole Grain Sorghum Flour
   (Sorghum Flour Whole-Grain)

   10.2g (20% DV) in 1 cup

   Database: Standard Release (Common) (Source)
6. Uncooked Whole-Grain Cornmeal
   (Cornmeal Whole-Grain White)

   9.9g (20% DV) in 1 cup

   Database: Standard Release (Common) (Source)
7. Uncooked Yellow Cornmeal
   (Cornmeal Whole-Grain Yellow)

   9.9g (20% DV) in 1 cup

   Database: Standard Release (Common) (Source)
8. Kamut Cooked
   (Wheat Kamut Khorasan Cooked)

   9.8g (20% DV) in 1 cup

   Database: Standard Release (Common) (Source)
9. Cooked Teff
   (Teff Cooked)

   9.8g (20% DV) in 1 cup

   Database: Standard Release (Common) (Source)
10. Cooked Amaranth
    (Amaranth Grain Cooked)

    9.3g (19% DV) in 1 cup

    Database: Standard Release (Common) (Source)
11. Spinach Egg Noodles (Cooked)
    (Noodles Egg Spinach Enriched Cooked)

    8.1g (16% DV) in 1 cup

    Database: Standard Release (Common) (Source)
12. Quinoa Cooked

    8.1g (16% DV) in 1 cup

    Database: Standard Release (Common) (Source)
13. Egg Noodles (Cooked)
    (Noodles Egg Enriched Cooked)

    7.3g (15% DV) in 1 cup

    Database: Standard Release (Common) (Source)
14. Cooked Pasta (Unenriched)
    (Pasta Cooked Unenriched Without Added Salt)

    7.2g (14% DV) in 1 cup spaghetti not packed

    Database: Standard Release (Common) (Source)
15. Cooked Oat Bran
    (Oat Bran Cooked)

    7g (14% DV) in 1 cup

    Database: Standard Release (Common) (Source)
16. Cooked Japanese Somen
    (Noodles Japanese Somen Cooked)

    7g (14% DV) in 1 cup

    Database: Standard Release (Common) (Source)
17. Whole Wheat Pasta
    (Pasta Whole-Wheat Cooked (Includes Foods For Usda's Food Distribution Program))

    7g (14% DV) in 1 cup spaghetti not packed

    Database: Standard Release (Common) (Source)
18. Cooked Wild Rice
    (Wild Rice Cooked)

    6.5g (13% DV) in 1 cup

    Database: Standard Release (Common) (Source)
19. Cooked Millet
    (Millet Cooked)

    6.1g (12% DV) in 1 cup

    Database: Standard Release (Common) (Source)
20. Cooked Couscous
    (Couscous Cooked)

    6g (12% DV) in 1 cup, cooked

    Database: Standard Release (Common) (Source)
21. Cooked Oatmeal
    (Cereals Oats Regular And Quick Unenriched Cooked With Water (Includes Boiling And Microwaving) Without Salt)

    5.9g (12% DV) in 1 cup

    Database: Standard Release (Common) (Source)
22. Japanese Soba Noodles (Buckwheat)
    (Noodles Japanese Soba Cooked)

    5.8g (12% DV) in 1 cup

    Database: Standard Release (Common) (Source)
23. Roasted Buckwheat Groats
    (Buckwheat Groats Roasted Cooked)

    5.7g (11% DV) in 1 cup

    Database: Standard Release (Common) (Source)
24. Cooked Bulgur
    (Bulgur Cooked)

    5.6g (11% DV) in 1 cup

    Database: Standard Release (Common) (Source)
25. Brown Rice
    (Rice Brown Long-Grain Cooked (Includes Foods For Usda's Food Distribution Program))

    5.5g (11% DV) in 1 cup

    Database: Standard Release (Common) (Source)
26. Cooked Brown Rice
    (Rice Brown Medium-Grain Cooked (Includes Foods For Usda's Food Distribution Program))

    4.5g (9% DV) in 1 cup

    Database: Standard Release (Common) (Source)
27. Medium Grain White Rice
    (Rice White Medium-Grain Enriched Cooked)

    4.4g (9% DV) in 1 cup

    Database: Standard Release (Common) (Source)
28. Cooked White Rice
    (Rice White Long-Grain Regular Enriched Cooked)

    4.3g (9% DV) in 1 cup

    Database: Standard Release (Common) (Source)
29. Gluten Free Corn Noodles (Cooked)
    (Pasta Gluten-Free Corn Cooked)

    3.7g (7% DV) in 1 cup

    Database: Standard Release (Common) (Source)
30. Cooked Pearled Barley
    (Barley Pearled Cooked)

    3.5g (7% DV) in 1 cup

    Database: Standard Release (Common) (Source)
31. Rice Noodles (Cooked)
    (Rice Noodles Cooked)

    3.2g (6% DV) in 1 cup

    Database: Standard Release (Common) (Source)
32. Yellow Cornmeal (Grits)
    (Cereals Corn Grits Yellow Regular And Quick Enriched Cooked With Water Without Salt)

    2.9g (6% DV) in 1 cup

    Database: Standard Release (Common) (Source)
33. Canned Hominy
    (Hominy Canned White)

    2.4g (5% DV) in 1 cup

    Database: Standard Release (Common) (Source)
34. Rice Bran
    (Rice Bran Crude)

    1g (2% DV) in 1 tablespoon

    Database: Standard Release (Common) (Source)