Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Grains and Pasta Highest in Protein

200 results
Name
Protein
Data source
1
Vital wheat gluten 100 grams
75.2g (150% DV)
Standard Release
2
Wheat, hard red spring 1 cup
29.6g (59% DV)
Standard Release
3
Wheat, KAMUT khorasan, uncooked 1 cup
27g (54% DV)
Standard Release
4
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
26.3g (53% DV)
Standard Release (Common)
5
Wheat, durum 1 cup
26.3g (53% DV)
Standard Release
6
Amaranth grain, uncooked 1 cup
26.2g (52% DV)
Standard Release
7
Teff, uncooked 1 cup
25.7g (51% DV)
Standard Release
8
Spelt, uncooked 1 cup
25.4g (51% DV)
Standard Release
9
Triticale 1 cup
25.1g (50% DV)
Standard Release
10
Wheat, hard red winter 1 cup
24.2g (48% DV)
Standard Release
11
Quinoa, uncooked 1 cup
24g (48% DV)
Standard Release
12
Wild rice, raw 1 cup
23.6g (47% DV)
Standard Release
13
Wheat germ, crude 100 grams
23.2g (46% DV)
Standard Release
14
Barley, hulled 1 cup
23g (46% DV)
Standard Release
15
Uncooked Buckwheat (Buckwheat) 1 cup
22.5g (45% DV)
Standard Release (Common)
16
Couscous, dry 1 cup
22.1g (44% DV)
Standard Release
17
Millet, raw 1 cup
22g (44% DV)
Standard Release
18
Wheat, hard white 1 cup
21.7g (43% DV)
Standard Release
19
Semolina, unenriched 1 cup
21.2g (42% DV)
Standard Release
20
Semolina, enriched 1 cup
21.2g (42% DV)
Standard Release
21
Sorghum grain 1 cup
20.4g (41% DV)
Standard Release
22
Rye flour, dark 1 cup
20.4g (41% DV)
Standard Release
23
Barley, pearled, raw 1 cup
19.8g (40% DV)
Standard Release
24
Buckwheat groats, roasted, dry 1 cup
19.2g (38% DV)
Standard Release
25
Wheat, soft white 1 cup
18g (36% DV)
Standard Release
26
Rye grain 1 cup
17.5g (35% DV)
Standard Release
27
Wheat, soft red winter 1 cup
17.4g (35% DV)
Standard Release
28
Bulgur, dry 1 cup
17.2g (34% DV)
Standard Release
29
Triticale flour, whole-grain 1 cup
17.1g (34% DV)
Standard Release
30
Barley malt flour 1 cup
16.7g (33% DV)
Standard Release
31
Wheat flour, white, bread, enriched 1 cup
16.4g (33% DV)
Standard Release
32
Wheat flours, bread, unenriched 1 cup unsifted, dipped
16.4g (33% DV)
Standard Release
33
Raw Oat Bran (Oat bran, raw) 1 cup
16.3g (33% DV)
Standard Release (Common)
34
Whole Grain Wheat Flour (Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)) 1 cup
15.9g (32% DV)
Standard Release
35
Corn grain, yellow 1 cup
15.6g (31% DV)
Standard Release
36
Corn grain, white 1 cup
15.6g (31% DV)
Standard Release
37
Barley flour or meal 1 cup
15.5g (31% DV)
Standard Release
38
Sorghum flour, refined, unenriched 1 cup
15.3g (31% DV)
Standard Release
39
Wheat flour, white (industrial), 15% protein, bleached, enriched 100 grams
15.3g (31% DV)
Standard Release
40
Wheat flour, white (industrial), 15% protein, bleached, unenriched 100 grams
15.3g (31% DV)
Standard Release
41
Oat flour, partially debranned 1 cup
15.2g (30% DV)
Standard Release
42
Buckwheat flour, whole-groat 1 cup
15.1g (30% DV)
Standard Release
43
Pasta, fresh-refrigerated, plain, as purchased 4 (1/2) oz
14.5g (29% DV)
Standard Release
44
Pasta, fresh-refrigerated, spinach, as purchased 4 (1/2) oz
14.4g (29% DV)
Standard Release
45
Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched 1 cup
14.3g (29% DV)
Standard Release
46
Cornmeal, white, self-rising, bolted, with wheat flour added, enriched 1 cup
14.3g (29% DV)
Standard Release
47
Uncooked Medium-Grain Brown Rice (Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
14.3g (29% DV)
Standard Release
48
Uncooked Long-Grain Brown Rice (Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
13.9g (28% DV)
Standard Release
49
Rice, white, long-grain, parboiled, unenriched, dry 1 cup
13.9g (28% DV)
Standard Release
50
Rice, white, long-grain, parboiled, enriched, dry 1 cup
13.9g (28% DV)
Standard Release
51
Rice, white, long-grain, regular, raw, unenriched 1 cup
13.2g (26% DV)
Standard Release
52
Rice, white, long-grain, regular, raw, enriched 1 cup
13.2g (26% DV)
Standard Release
53
Wheat flour, white (industrial), 13% protein, bleached, enriched 100 grams
13.1g (26% DV)
Standard Release
54
Wheat flour, white (industrial), 13% protein, bleached, unenriched 100 grams
13.1g (26% DV)
Standard Release
55
Rice, white, short-grain, enriched, uncooked 1 cup
13g (26% DV)
Standard Release
56
Rice, white, short-grain, raw, unenriched 1 cup
13g (26% DV)
Standard Release
57
Wheat flour, white, all-purpose, enriched, calcium-fortified 1 cup
12.9g (26% DV)
Standard Release
58
Wheat flour, white, all-purpose, unenriched 1 cup
12.9g (26% DV)
Standard Release
59
Wheat flour, white, all-purpose, enriched, bleached 1 cup
12.9g (26% DV)
Standard Release
60
All Purpose Flour (Enrinched and Unbleached) (Wheat flour, white, all-purpose, enriched, unbleached) 1 cup
12.9g (26% DV)
Standard Release
61
Rice, white, medium-grain, raw, unenriched 1 cup
12.9g (26% DV)
Standard Release
62
Rice, white, medium-grain, raw, enriched 1 cup
12.9g (26% DV)
Standard Release
63
Millet flour 1 cup
12.8g (26% DV)
Standard Release
64
Dry Whole-Wheat Pasta (Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti
12.6g (25% DV)
Standard Release
65
Rice, white, glutinous, unenriched, uncooked 1 cup
12.6g (25% DV)
Standard Release
66
Spaghetti, protein-fortified, dry, enriched (n x 6.25) 2 oz
12.4g (25% DV)
Standard Release
67
Spaghetti, protein-fortified, cooked, enriched (n x 6.25) 1 cup
12.4g (25% DV)
Standard Release
68
Wheat flour, white, all-purpose, self-rising, enriched 1 cup
12.4g (25% DV)
Standard Release
69
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry 1 cup spaghetti
12.3g (25% DV)
Standard Release
70
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti
12g (24% DV)
Standard Release
71
Pasta, dry, enriched 1 cup spaghetti
11.9g (24% DV)
Standard Release
72
Pasta, dry, unenriched 1 cup spaghetti
11.9g (24% DV)
Standard Release
73
Cornmeal, yellow, self-rising, degermed, enriched 1 cup
11.6g (23% DV)
Standard Release
74
Cornmeal, white, self-rising, degermed, enriched 1 cup
11.6g (23% DV)
Standard Release
75
Wheat flour, white (industrial), 11.5% protein, bleached, enriched 100 grams
11.5g (23% DV)
Standard Release
76
Wheat flour, white (industrial), 11.5% protein, bleached, unenriched 100 grams
11.5g (23% DV)
Standard Release
77
Wheat flour, white (industrial), 11.5% protein, unbleached, enriched 100 grams
11.5g (23% DV)
Standard Release
78
Rice flour, brown 1 cup
11.4g (23% DV)
Standard Release
79
Wheat flour, white, cake, enriched 1 cup unsifted, dipped
11.2g (22% DV)
Standard Release
80
Cornmeal, degermed, enriched, yellow 1 cup
11.2g (22% DV)
Standard Release
81
Cornmeal, degermed, enriched, white 1 cup
11.2g (22% DV)
Standard Release
82
Cornmeal, degermed, unenriched, yellow 1 cup
11.2g (22% DV)
Standard Release
83
Cornmeal, degermed, unenriched, white 1 cup
11.2g (22% DV)
Standard Release
84
Rye flour, medium 1 cup
11.1g (22% DV)
Standard Release
85
Macaroni, vegetable, enriched, dry 1 cup spiral shaped
11g (22% DV)
Standard Release
86
Wheat flour, white, tortilla mix, enriched 1 cup
10.7g (21% DV)
Standard Release
87
Cooked Spelt (Spelt, cooked) 1 cup
10.7g (21% DV)
Standard Release (Common)
88
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
10.2g (20% DV)
Standard Release (Common)
89
Rice Cooked With Milk 1 cup, cooked
10.1g (20% DV)
FNDDS
90
Cornmeal, yellow, self-rising, bolted, plain, enriched 1 cup
10.1g (20% DV)
Standard Release
91
Cornmeal, white, self-rising, bolted, plain, enriched 1 cup
10.1g (20% DV)
Standard Release
92
Rye flour, light 1 cup
10g (20% DV)
Standard Release
93
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
9.9g (20% DV)
Standard Release (Common)
94
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
9.9g (20% DV)
Standard Release (Common)
95
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
9.8g (20% DV)
Standard Release (Common)
96
Cooked Teff (Teff, cooked) 1 cup
9.8g (20% DV)
Standard Release (Common)
97
Wheat flour, white (industrial), 10% protein, unbleached, enriched 100 grams
9.7g (19% DV)
Standard Release
98
Wheat flour, white (industrial), 10% protein, bleached, enriched 100 grams
9.7g (19% DV)
Standard Release
99
Wheat flour, white (industrial), 10% protein, bleached, unenriched 100 grams
9.7g (19% DV)
Standard Release
100
Corn flour, yellow, masa, enriched 1 cup
9.6g (19% DV)
Standard Release
101
Corn flour, masa, enriched, white 1 cup
9.6g (19% DV)
Standard Release
102
Corn flour, masa, unenriched, white 1 cup
9.6g (19% DV)
Standard Release
103
Wheat flour, whole-grain, soft wheat 100 grams
9.6g (19% DV)
Standard Release
104
Noodles Whole Grain Cooked 1 cup, cooked
9.5g (19% DV)
FNDDS
105
Rice flour, white, unenriched 1 cup
9.4g (19% DV)
Standard Release
106
Cooked Amaranth (Amaranth grain, cooked) 1 cup
9.3g (19% DV)
Standard Release (Common)
107
Wheat bran, crude 1 cup
9g (18% DV)
Standard Release
108
Wheat flour, white (industrial), 9% protein, bleached, enriched 100 grams
8.9g (18% DV)
Standard Release
109
Wheat flour, white (industrial), 9% protein, bleached, unenriched 100 grams
8.9g (18% DV)
Standard Release
110
Pasta Whole Grain Cooked 1 cup, cooked
8.3g (17% DV)
FNDDS
111
Noodles, japanese, soba, dry 2 oz
8.2g (16% DV)
Standard Release
112
Quinoa, cooked 1 cup
8.1g (16% DV)
Standard Release (Common)
113
Corn flour, whole-grain, white 1 cup
8.1g (16% DV)
Standard Release
114
Corn flour, whole-grain, yellow 1 cup
8.1g (16% DV)
Standard Release
115
Wheat, sprouted 1 cup
8.1g (16% DV)
Standard Release
116
Pasta Cooked 1 cup, cooked
8.1g (16% DV)
FNDDS
117
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
8.1g (16% DV)
Standard Release (Common)
118
Noodles Vegetable Cooked 1 cup, cooked
8g (16% DV)
FNDDS
119
Pasta, gluten-free, corn, dry 1 cup
7.8g (16% DV)
Standard Release
120
Spaghetti, spinach, dry 2 oz
7.6g (15% DV)
Standard Release
121
Quinoa Fat Not Added In Cooking 1 cup, cooked
7.4g (15% DV)
FNDDS
122
Rice, white, long-grain, precooked or instant, enriched, dry 1 cup
7.4g (15% DV)
Standard Release
123
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
7.3g (15% DV)
Standard Release (Common)
124
Noodles, egg, cooked, unenriched, with added salt 1 cup
7.3g (15% DV)
Standard Release
125
Noodles, egg, cooked, enriched, with added salt 1 cup
7.3g (15% DV)
Standard Release
126
Noodles, egg, unenriched, cooked, without added salt 1 cup
7.3g (15% DV)
Standard Release
127
Noodles Cooked 1 cup, cooked
7.2g (14% DV)
FNDDS
128
Pasta, cooked, enriched, without added salt 1 cup spaghetti not packed
7.2g (14% DV)
Standard Release
129
Pasta, cooked, enriched, with added salt 1 cup spaghetti not packed
7.2g (14% DV)
Standard Release
130
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
7.2g (14% DV)
Standard Release (Common)
131
Pasta, cooked, unenriched, with added salt 1 cup spaghetti not packed
7.2g (14% DV)
Standard Release
132
Quinoa Ns As To Fat Added In Cooking 1 cup, cooked
7.1g (14% DV)
FNDDS
133
Quinoa Fat Added In Cooking 1 cup, cooked
7.1g (14% DV)
FNDDS
134
Corn flour, yellow, degermed, unenriched 1 cup
7g (14% DV)
Standard Release
135
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
7g (14% DV)
Standard Release (Common)
136
Cooked Oat Bran (Oat bran, cooked) 1 cup
7g (14% DV)
Standard Release (Common)
137
Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
7g (14% DV)
Standard Release (Common)
138
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked 1 cup spaghetti not packed
6.8g (14% DV)
Standard Release
139
Pasta, fresh-refrigerated, plain, cooked 2 oz
6.6g (13% DV)
Standard Release
140
Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
6.6g (13% DV)
Standard Release
141
Cooked Wild Rice (Wild rice, cooked) 1 cup
6.5g (13% DV)
Standard Release (Common)
142
Rice Wild 100% Cooked Fat Not Added In Cooking 1 cup, cooked
6.5g (13% DV)
FNDDS
143
Noodles, japanese, somen, dry 2 oz
6.5g (13% DV)
Standard Release
144
Spaghetti, spinach, cooked 1 cup
6.4g (13% DV)
Standard Release
145
Corn bran, crude 1 cup
6.4g (13% DV)
Standard Release
146
Rice Wild 100% Cooked Ns As To Fat Added In Cooking 1 cup, cooked
6.3g (13% DV)
FNDDS
147
Rice Wild 100% Cooked Fat Added In Cooking 1 cup, cooked
6.3g (13% DV)
FNDDS
148
Pasta Vegetable Cooked 1 cup, cooked
6.3g (13% DV)
FNDDS
149
Cooked Millet (Millet, cooked) 1 cup
6.1g (12% DV)
Standard Release (Common)
150
Macaroni, vegetable, enriched, cooked 1 cup spiral shaped
6.1g (12% DV)
Standard Release
151
Couscous Plain Cooked 1 cup, cooked
6g (12% DV)
FNDDS
152
Millet Ns As To Fat Added In Cooking 1 cup, cooked
6g (12% DV)
FNDDS
153
Millet Fat Not Added In Cooking 1 cup, cooked
6g (12% DV)
FNDDS
154
Couscous, cooked 1 cup, cooked
6g (12% DV)
Standard Release (Common)
155
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
5.9g (12% DV)
Standard Release (Common)
156
Pasta, gluten-free, brown rice flour, cooked, TINKYADA 1 cup spaghetti not packed
5.8g (12% DV)
Standard Release
157
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
5.8g (12% DV)
Standard Release (Common)
158
Buckwheat Groats Ns As To Fat Added In Cooking 1 cup, cooked
5.7g (11% DV)
FNDDS
159
Buckwheat Groats Fat Not Added In Cooking 1 cup, cooked
5.7g (11% DV)
FNDDS
160
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
5.7g (11% DV)
Standard Release (Common)
161
Millet Fat Added In Cooking 1 cup, cooked
5.6g (11% DV)
FNDDS
162
Cooked Bulgur (Bulgur, cooked) 1 cup
5.6g (11% DV)
Standard Release (Common)
163
Noodles, egg, spinach, enriched, dry 1 cup
5.6g (11% DV)
Standard Release
164
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
5.5g (11% DV)
Standard Release (Common)
165
Buckwheat Groats Fat Added In Cooking 1 cup, cooked
5.5g (11% DV)
FNDDS
166
Noodles, egg, dry, enriched 1 cup
5.4g (11% DV)
Standard Release
167
Noodles, egg, dry, unenriched 1 cup
5.4g (11% DV)
Standard Release
168
Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST 1 cup spaghetti packed
5.4g (11% DV)
Standard Release
169
Rice Brown Cooked Ns As To Fat Added In Cooking 1 cup, cooked
5.4g (11% DV)
FNDDS
170
Rice Brown Cooked Fat Added In Cooking Made With Butter 1 cup, cooked
5.3g (11% DV)
FNDDS
171
Rice Brown Cooked Fat Added In Cooking Ns As To Type Of Fat 1 cup, cooked
5.2g (10% DV)
FNDDS
172
Rice Brown Cooked Fat Added In Cooking Made With Oil 1 cup, cooked
5.2g (10% DV)
FNDDS
173
Rice Brown Cooked Fat Added In Cooking Made With Margarine 1 cup, cooked
5.2g (10% DV)
FNDDS
174
Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES 1 cup spaghetti
5.1g (10% DV)
Standard Release
175
Rice, white, short-grain, cooked, unenriched 1 cup
4.8g (10% DV)
Standard Release
176
Rice, brown, parboiled, cooked, UNCLE BENS 1 cup
4.8g (10% DV)
Standard Release
177
Noodles, flat, crunchy, Chinese restaurant 1 cup
4.6g (9% DV)
Standard Release
178
Rice, white, long-grain, parboiled, unenriched, cooked 1 cup
4.6g (9% DV)
Standard Release
179
Rice, white, long-grain, parboiled, enriched, cooked 1 cup
4.6g (9% DV)
Standard Release
180
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
4.5g (9% DV)
Standard Release (Common)
181
Pasta, gluten-free, corn and rice flour, cooked 1 cup spaghetti
4.5g (9% DV)
Standard Release
182
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
4.4g (9% DV)
Standard Release (Common)
183
Rice, white, medium-grain, cooked, unenriched 1 cup
4.4g (9% DV)
Standard Release
184
Rice White Cooked With Fat Puerto Rican Style 1 cup, cooked
4.4g (9% DV)
FNDDS
185
Rice Sweet Cooked With Honey 1 cup, cooked
4.4g (9% DV)
FNDDS
186
Rice, white, short-grain, enriched, cooked 1 cup
4.4g (9% DV)
Standard Release
187
Rice Brown And Wild Cooked Fat Added In Cooking 1 cup, cooked
4.4g (9% DV)
FNDDS
188
Rice Brown And Wild Cooked Fat Not Added In Cooking 1 cup, cooked
4.4g (9% DV)
FNDDS
189
Rice White Cooked Ns As To Fat Added In Cooking 1 cup, cooked
4.4g (9% DV)
FNDDS
190
Bulgur Fat Not Added In Cooking 1 cup, cooked
4.3g (9% DV)
FNDDS
191
Bulgur Ns As To Fat Added In Cooking 1 cup, cooked
4.3g (9% DV)
FNDDS
192
Rice White Cooked Fat Added In Cooking Made With Butter 1 cup, cooked
4.3g (9% DV)
FNDDS
193
Rice, white, long-grain, regular, cooked, enriched, with salt 1 cup
4.3g (9% DV)
Standard Release
194
Rice, white, long-grain, regular, unenriched, cooked without salt 1 cup
4.3g (9% DV)
Standard Release
195
Cooked White Rice (Rice, white, long-grain, regular, enriched, cooked) 1 cup
4.3g (9% DV)
Standard Release (Common)
196
Rice, white, long-grain, regular, cooked, unenriched, with salt 1 cup
4.3g (9% DV)
Standard Release
197
Rice White Cooked Fat Added In Cooking Made With Oil 1 cup, cooked
4.2g (8% DV)
FNDDS
198
Rice White Cooked Fat Added In Cooking Made With Margarine 1 cup, cooked
4.2g (8% DV)
FNDDS
199
Rice White Cooked Fat Added In Cooking Ns As To Type Of Fat 1 cup, cooked
4.2g (8% DV)
FNDDS
200
Rice, white, steamed, Chinese restaurant 1 cup, loosely packed
4.2g (8% DV)
Standard Release