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, white 1 cup
15.6g (31% DV)
Standard Release
+ 36
Corn grain, yellow 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, enriched, dry 1 cup
13.9g (28% DV)
Standard Release
+ 50
Rice, white, long-grain, parboiled, unenriched, dry 1 cup
13.9g (28% DV)
Standard Release
+ 51
Rice, white, long-grain, regular, raw, enriched 1 cup
13.2g (26% DV)
Standard Release
+ 52
Rice, white, long-grain, regular, raw, unenriched 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, bleached 1 cup
12.9g (26% DV)
Standard Release
+ 58
All Purpose Flour (Enrinched and Unbleached) (Wheat flour, white, all-purpose, enriched, unbleached) 1 cup
12.9g (26% DV)
Standard Release
+ 59
Wheat flour, white, all-purpose, enriched, calcium-fortified 1 cup
12.9g (26% DV)
Standard Release
+ 60
Wheat flour, white, all-purpose, unenriched 1 cup
12.9g (26% DV)
Standard Release
+ 61
Rice, white, medium-grain, raw, enriched 1 cup
12.9g (26% DV)
Standard Release
+ 62
Rice, white, medium-grain, raw, unenriched 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, unenriched 1 cup spaghetti
11.9g (24% DV)
Standard Release
+ 72
Pasta, dry, enriched 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 Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
9.9g (20% DV)
Standard Release (Common)
+ 94
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 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, masa, enriched, white 1 cup
9.6g (19% DV)
Standard Release
+ 101
Corn flour, masa, unenriched, white 1 cup
9.6g (19% DV)
Standard Release
+ 102
Corn flour, yellow, masa, enriched 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
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
8.1g (16% DV)
Standard Release (Common)
+ 117
Pasta Cooked 1 cup, cooked
8.1g (16% DV)
FNDDS
+ 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
Noodles, egg, cooked, enriched, with added salt 1 cup
7.3g (15% DV)
Standard Release
+ 124
Noodles, egg, unenriched, cooked, without added salt 1 cup
7.3g (15% DV)
Standard Release
+ 125
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
7.3g (15% DV)
Standard Release (Common)
+ 126
Noodles, egg, cooked, unenriched, with added salt 1 cup
7.3g (15% DV)
Standard Release
+ 127
Noodles Cooked 1 cup, cooked
7.2g (14% DV)
FNDDS
+ 128
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
7.2g (14% DV)
Standard Release (Common)
+ 129
Pasta, cooked, enriched, without added salt 1 cup spaghetti not packed
7.2g (14% DV)
Standard Release
+ 130
Pasta, cooked, enriched, with added salt 1 cup spaghetti not packed
7.2g (14% DV)
Standard Release
+ 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
Cooked 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
Rice White And Wild Cooked Fat Not Added In Cooking 1 cup, cooked
6g (12% DV)
FNDDS
+ 153
Couscous, cooked 1 cup, cooked
6g (12% DV)
Standard Release (Common)
+ 154
Millet Ns As To Fat Added In Cooking 1 cup, cooked
6g (12% DV)
FNDDS
+ 155
Millet Fat Not Added In Cooking 1 cup, cooked
6g (12% DV)
FNDDS
+ 156
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)
+ 157
Pasta, gluten-free, brown rice flour, cooked, TINKYADA 1 cup spaghetti not packed
5.8g (12% DV)
Standard Release
+ 158
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
5.8g (12% DV)
Standard Release (Common)
+ 159
Buckwheat Groats Ns As To Fat Added In Cooking 1 cup, cooked
5.7g (11% DV)
FNDDS
+ 160
Buckwheat Groats Fat Not Added In Cooking 1 cup, cooked
5.7g (11% DV)
FNDDS
+ 161
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
5.7g (11% DV)
Standard Release (Common)
+ 162
Millet Fat Added In Cooking 1 cup, cooked
5.6g (11% DV)
FNDDS
+ 163
Cooked Bulgur (Bulgur, cooked) 1 cup
5.6g (11% DV)
Standard Release (Common)
+ 164
Noodles, egg, spinach, enriched, dry 1 cup
5.6g (11% DV)
Standard Release
+ 165
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)
+ 166
Buckwheat Groats Fat Added In Cooking 1 cup, cooked
5.5g (11% DV)
FNDDS
+ 167
Noodles, egg, dry, enriched 1 cup
5.4g (11% DV)
Standard Release
+ 168
Noodles, egg, dry, unenriched 1 cup
5.4g (11% DV)
Standard Release
+ 169
Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST 1 cup spaghetti packed
5.4g (11% DV)
Standard Release
+ 170
Rice Brown Cooked Ns As To Fat Added In Cooking 1 cup, cooked
5.4g (11% DV)
FNDDS
+ 171
Rice Brown Cooked Fat Not Added In Cooking 1 cup, cooked
5.3g (11% DV)
FNDDS
+ 172
Rice Brown Cooked Fat Added In Cooking Made With Butter 1 cup, cooked
5.3g (11% DV)
FNDDS
+ 173
Rice Brown Cooked Fat Added In Cooking Ns As To Type Of Fat 1 cup, cooked
5.2g (10% DV)
FNDDS
+ 174
Rice Brown Cooked Fat Added In Cooking Made With Oil 1 cup, cooked
5.2g (10% DV)
FNDDS
+ 175
Rice Brown Cooked Fat Added In Cooking Made With Margarine 1 cup, cooked
5.2g (10% DV)
FNDDS
+ 176
Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES 1 cup spaghetti
5.1g (10% DV)
Standard Release
+ 177
Rice, white, short-grain, cooked, unenriched 1 cup
4.8g (10% DV)
Standard Release
+ 178
Rice, brown, parboiled, cooked, UNCLE BENS 1 cup
4.8g (10% DV)
Standard Release
+ 179
Noodles, flat, crunchy, Chinese restaurant 1 cup
4.6g (9% DV)
Standard Release
+ 180
Rice, white, long-grain, parboiled, enriched, cooked 1 cup
4.6g (9% DV)
Standard Release
+ 181
Rice, white, long-grain, parboiled, unenriched, cooked 1 cup
4.6g (9% DV)
Standard Release
+ 182
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)
+ 183
Pasta, gluten-free, corn and rice flour, cooked 1 cup spaghetti
4.5g (9% DV)
Standard Release
+ 184
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
4.4g (9% DV)
Standard Release (Common)
+ 185
Rice, white, medium-grain, cooked, unenriched 1 cup
4.4g (9% DV)
Standard Release
+ 186
Rice White Cooked With Fat Puerto Rican Style 1 cup, cooked
4.4g (9% DV)
FNDDS
+ 187
Rice Sweet Cooked With Honey 1 cup, cooked
4.4g (9% DV)
FNDDS
+ 188
Rice, white, short-grain, enriched, cooked 1 cup
4.4g (9% DV)
Standard Release
+ 189
Rice Brown And Wild Cooked Fat Added In Cooking 1 cup, cooked
4.4g (9% DV)
FNDDS
+ 190
Rice Brown And Wild Cooked Fat Not Added In Cooking 1 cup, cooked
4.4g (9% DV)
FNDDS
+ 191
Rice White Cooked Ns As To Fat Added In Cooking 1 cup, cooked
4.4g (9% DV)
FNDDS
+ 192
Bulgur Fat Not Added In Cooking 1 cup, cooked
4.3g (9% DV)
FNDDS
+ 193
Bulgur Ns As To Fat Added In Cooking 1 cup, cooked
4.3g (9% DV)
FNDDS
+ 194
Rice White Cooked Fat Added In Cooking Made With Butter 1 cup, cooked
4.3g (9% DV)
FNDDS
+ 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, long-grain, regular, cooked, enriched, with salt 1 cup
4.3g (9% DV)
Standard Release
+ 198
Rice, white, long-grain, regular, unenriched, cooked without salt 1 cup
4.3g (9% DV)
Standard Release
+ 199
Rice White Cooked Fat Added In Cooking Made With Oil 1 cup, cooked
4.2g (8% DV)
FNDDS
+ 200
Rice White Cooked Fat Added In Cooking Made With Margarine 1 cup, cooked
4.2g (8% DV)
FNDDS