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
    (Oats (Includes Foods For Usda's Food Distribution Program))
    26.3g (53% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  2. Buckwheat (Uncooked)
    (Buckwheat)
    22.5g (45% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  3. Oat Bran
    (Oat Bran Raw)
    16.3g (33% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  4. Cooked Spelt
    (Spelt Cooked)
    10.7g (21% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  5. Whole Grain Sorghum Flour
    (Sorghum Flour Whole-Grain)
    10.2g (20% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  6. Uncooked Whole-Grain Cornmeal
    (Cornmeal Whole-Grain White)
    9.9g (20% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  7. Uncooked Yellow Cornmeal
    (Cornmeal Whole-Grain Yellow)
    9.9g (20% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  8. Kamut Cooked
    (Wheat Kamut Khorasan Cooked)
    9.8g (20% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  9. Cooked Teff
    (Teff Cooked)
    9.8g (20% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  10. Cooked Amaranth
    (Amaranth Grain Cooked)
    9.3g (19% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  11. Spinach Egg Noodles (Cooked)
    (Noodles Egg Spinach Enriched Cooked)
    8.1g (16% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  12. Quinoa Cooked
    8.1g (16% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  13. Egg Noodles (Cooked)
    (Noodles Egg Enriched Cooked)
    7.3g (15% DV) in 1 cup
    Database: Standard Release (Common) View
    (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) View
    (Source)
  15. Cooked Oat Bran
    (Oat Bran Cooked)
    7g (14% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  16. Cooked Japanese Somen
    (Noodles Japanese Somen Cooked)
    7g (14% DV) in 1 cup
    Database: Standard Release (Common) View
    (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) View
    (Source)
  18. Cooked Wild Rice
    (Wild Rice Cooked)
    6.5g (13% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  19. Cooked Millet
    (Millet Cooked)
    6.1g (12% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  20. Cooked Couscous
    (Couscous Cooked)
    6g (12% DV) in 1 cup, cooked
    Database: Standard Release (Common) View
    (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) View
    (Source)
  22. Japanese Soba Noodles (Buckwheat)
    (Noodles Japanese Soba Cooked)
    5.8g (12% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  23. Roasted Buckwheat Groats
    (Buckwheat Groats Roasted Cooked)
    5.7g (11% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  24. Cooked Bulgur
    (Bulgur Cooked)
    5.6g (11% DV) in 1 cup
    Database: Standard Release (Common) View
    (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) View
    (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) View
    (Source)
  27. Medium Grain White Rice
    (Rice White Medium-Grain Enriched Cooked)
    4.4g (9% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  28. Cooked White Rice
    (Rice White Long-Grain Regular Enriched Cooked)
    4.3g (9% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  29. Gluten Free Corn Noodles (Cooked)
    (Pasta Gluten-Free Corn Cooked)
    3.7g (7% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  30. Cooked Pearled Barley
    (Barley Pearled Cooked)
    3.5g (7% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  31. Rice Noodles (Cooked)
    (Rice Noodles Cooked)
    3.2g (6% DV) in 1 cup
    Database: Standard Release (Common) View
    (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) View
    (Source)
  33. Canned Hominy
    (Hominy Canned White)
    2.4g (5% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  34. Rice Bran
    (Rice Bran Crude)
    1g (2% DV) in 1 tablespoon
    Database: Standard Release (Common) View
    (Source)
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