Grains high in protein (per serving)
17 grains ranked by protein per common serving, from USDA FoodData Central. Spelt, cooked leads with 10.7 g per 1 cup (21% of the Daily Value), followed by Cereals, oats (10.7 g) and Wheat, KAMUT khorasan (9.8 g).
Top 10 at a glance
Top 10 grains highest in protein
- Spelt, cooked1 cup (194 g) · 246 kcal10.7 g21% DV
- Cereals, oats (regular and quick, not fortified, dry)1 cup (81 g) · 307 kcal10.7 g21% DV
- Wheat, KAMUT khorasan (cooked)1 cup (172 g) · 227 kcal9.8 g20% DV
- Teff, cooked1 cup (252 g) · 255 kcal9.8 g20% DV
- Quinoa, cooked1 cup (185 g) · 222 kcal8.1 g16% DV
- Noodles, japanese (somen, cooked)1 cup (176 g) · 231 kcal7 g14% DV
- Pasta, whole-wheat (cooked)1 cup spaghetti not packed (117 g) · 174 kcal7 g14% DV
- Wild rice, cooked1 cup (164 g) · 166 kcal6.5 g13% DV
- Spaghetti, spinach (cooked)1 cup (140 g) · 182 kcal6.4 g13% DV
- Millet, cooked1 cup (174 g) · 207 kcal6.1 g12% DV
All 17 grains ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 50 g.
| # | Food | Serving | Protein (g) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Spelt, cooked | 1 cup (194 g) | 10.7 | 5.5 | 246 | |
| 2 | Cereals, oats (regular and quick, not fortified, dry) | 1 cup (81 g) | 10.7 | 13.2 | 307 | |
| 3 | Wheat, KAMUT khorasan (cooked) | 1 cup (172 g) | 9.8 | 5.7 | 227 | |
| 4 | Teff, cooked | 1 cup (252 g) | 9.8 | 3.9 | 255 | |
| 5 | Quinoa, cooked | 1 cup (185 g) | 8.1 | 4.4 | 222 | |
| 6 | Noodles, japanese (somen, cooked) | 1 cup (176 g) | 7 | 4 | 231 | |
| 7 | Pasta, whole-wheat (cooked) | 1 cup spaghetti not packed (117 g) | 7 | 6 | 174 | |
| 8 | Wild rice, cooked | 1 cup (164 g) | 6.5 | 4 | 166 | |
| 9 | Spaghetti, spinach (cooked) | 1 cup (140 g) | 6.4 | 4.6 | 182 | |
| 10 | Millet, cooked | 1 cup (174 g) | 6.1 | 3.5 | 207 | |
| 11 | Couscous, cooked | 1 cup, cooked (157 g) | 6 | 3.8 | 176 | |
| 12 | Buckwheat groats, roasted (cooked) | 1 cup (168 g) | 5.7 | 3.4 | 155 | |
| 13 | Bulgur, cooked | 1 cup (182 g) | 5.6 | 3.1 | 151 | |
| 14 | Rice, brown (long-grain, cooked) | 1 cup (202 g) | 5.5 | 2.7 | 248 | |
| 15 | Pasta, gluten-free (corn, cooked) | 1 cup (140 g) | 3.7 | 2.6 | 176 | |
| 16 | Barley, pearled (cooked) | 1 cup (157 g) | 3.5 | 2.3 | 193 | |
| 17 | Rice noodles, cooked | 1 cup (176 g) | 3.1 | 1.8 | 190 |
Protein in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for protein is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in protein?
Among grains in the USDA database, Spelt, cooked has the most protein per serving: 10.7 g per 1 cup (21% of the Daily Value). Per 100 g it contains 5.5 g.
How much protein do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 50 g of protein for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in protein?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 2 of the 17 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in fiber
- All foods high in protein
- Fruits high in protein
- Vegetables high in protein
- Legumes high in protein
- Nuts and seeds high in protein
- Fish and seafood high in protein
- Meat and poultry high in protein
- Dairy and eggs high in protein
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.