ProteinTally

Rankings

Ranked by protein per typical serving

Highest-protein grains

The grains with the most protein per typical serving, ranked from most to least.

111 of the 796 foods in the ProteinTally database are grains. Servings differ between foods - each row states the one it is quoting, and the per-100 g list compares them all on equal weight.

  1. 1Oat branGrains · 1 cup (94 g) · 17.3 g per 100 g16.3g
  2. 2Grape-NutsGrains · 1 cup (116 g) · 11.2 g per 100 g13g
  3. 3Protein-fortified spaghettiGrains · 1 cup cooked (140 g) · 8.86 g per 100 g12.4g
  4. 4BagelGrains · 1 medium bagel (105 g) · 10.6 g per 100 g11.1g
  5. 5GranolaGrains · 1 cup (110 g) · 9.82 g per 100 g10.8g
  6. 6SpeltGrains · 1 cup cooked (194 g) · 5.5 g per 100 g10.7g
  7. 7KamutGrains · 1 cup cooked (172 g) · 5.71 g per 100 g9.8g
  8. 8TeffGrains · 1 cup cooked (252 g) · 3.87 g per 100 g9.8g
  9. 9AmaranthGrains · 1 cup cooked (246 g) · 3.8 g per 100 g9.3g
  10. 10MuesliGrains · 1 cup (82.1 g) · 11.2 g per 100 g9.2g
  11. 11Wheat branGrains · 1 cup (58 g) · 15.6 g per 100 g9g
  12. 12NaanGrains · 1 piece (90 g) · 9.62 g per 100 g8.7g
  13. 13Ramen noodlesGrains · 1 block, dry (81 g) · 10.2 g per 100 g8.3g
  14. 14QuinoaGrains · 1 cup cooked (185 g) · 4.4 g per 100 g8.1g
  15. 15ChapatiGrains · 1 piece (68 g) · 11.2 g per 100 g7.6g
  16. 16Egg noodlesGrains · 1 cup cooked (160 g) · 4.54 g per 100 g7.3g
  17. 17PastaGrains · 1 cup cooked (124 g) · 5.8 g per 100 g7.2g
  18. 18MacaroniGrains · 1 cup cooked (120 g) · 5.8 g per 100 g7g
  19. 19Somen noodlesGrains · 1 cup cooked (176 g) · 4 g per 100 g7g
  20. 20Whole wheat pastaGrains · 1 cup cooked (117 g) · 5.99 g per 100 g7g
  21. 21French breadGrains · 1 medium slice (64 g) · 10.8 g per 100 g6.9g
  22. 22Whole wheat hamburger bunGrains · 1 bun (56 g) · 12.4 g per 100 g6.9g
  23. 23Wild riceGrains · 1 cup cooked (164 g) · 3.99 g per 100 g6.5g
  24. 24Fried riceGrains · 1 cup (166 g) · 3.84 g per 100 g6.4g
  25. 25Spinach spaghettiGrains · 1 cup cooked (140 g) · 4.58 g per 100 g6.4g
  26. 26Whole wheat pitaGrains · 1 large pita (64 g) · 9.8 g per 100 g6.3g
  27. 27Chow mein noodlesGrains · 1 cup dry (56 g) · 10.9 g per 100 g6.1g
  28. 28MilletGrains · 1 cup cooked (174 g) · 3.51 g per 100 g6.1g
  29. 29CouscousGrains · 1 cup cooked (157 g) · 3.79 g per 100 g6g
  30. 30OatmealGrains · 1 cup cooked (234 g) · 2.54 g per 100 g5.9g
  31. 31Shredded wheatGrains · 1 cup (49 g) · 11.8 g per 100 g5.8g
  32. 32Soba noodlesGrains · 1 cup cooked (114 g) · 5.06 g per 100 g5.8g
  33. 33Whole wheat English muffinGrains · 1 muffin (66 g) · 8.8 g per 100 g5.8g
  34. 34BuckwheatGrains · 1 cup cooked (168 g) · 3.38 g per 100 g5.7g
  35. 35BulgurGrains · 1 cup cooked (182 g) · 3.08 g per 100 g5.6g
  36. 36Kaiser rollGrains · 1 roll (57 g) · 9.9 g per 100 g5.6g
  37. 37Pita breadGrains · 1 large pita (60 g) · 9.1 g per 100 g5.5g
  38. 38Brown riceGrains · 1 cup cooked (195 g) · 2.74 g per 100 g5.3g
  39. 39Rolled oatsGrains · 1/2 cup dry (40.5 g) · 13.2 g per 100 g5.3g
  40. 40SemolinaGrains · 1/4 cup (41.8 g) · 12.7 g per 100 g5.3g
  41. 41Dark rye flourGrains · 1/4 cup (32 g) · 15.9 g per 100 g5.1g
  42. 42English muffinGrains · 1 muffin (57 g) · 8.87 g per 100 g5.1g
  43. 43FocacciaGrains · 1 piece (57 g) · 8.77 g per 100 g5g
  44. 44ParathaGrains · 1 piece (79 g) · 6.36 g per 100 g5g
  45. 45Sprouted wheat breadGrains · 1 slice (38 g) · 13.2 g per 100 g5g
  46. 46CroissantGrains · 1 medium croissant (57 g) · 8.2 g per 100 g4.7g
  47. 47Parboiled riceGrains · 1 cup cooked (158 g) · 2.91 g per 100 g4.6g
  48. 48Gluten-free pastaGrains · 1 cup cooked (140 g) · 3.2 g per 100 g4.5g
  49. 49CornbreadGrains · 1 piece (65 g) · 6.7 g per 100 g4.4g
  50. 50Cream of wheatGrains · 1 cup cooked (241 g) · 1.84 g per 100 g4.4g
  51. 51GritsGrains · 1 cup cooked (257 g) · 1.71 g per 100 g4.4g
  52. 52Medium-grain white riceGrains · 1 cup cooked (186 g) · 2.38 g per 100 g4.4g
  53. 53Short-grain white riceGrains · 1 cup cooked (186 g) · 2.36 g per 100 g4.4g
  54. 54Hamburger bunGrains · 1 bun (44 g) · 9.77 g per 100 g4.3g
  55. 55Triticale flourGrains · 1/4 cup (32.5 g) · 13.2 g per 100 g4.3g
  56. 56White riceGrains · 1 cup cooked (158 g) · 2.69 g per 100 g4.3g
  57. 57BiscuitGrains · 1 biscuit (60 g) · 7 g per 100 g4.2g
  58. 58Bread flourGrains · 1/4 cup (34.3 g) · 12 g per 100 g4.1g
  59. 59Bran flakesGrains · 1 cup (40 g) · 9.9 g per 100 g4g
  60. 60Flour tortillaGrains · 1 tortilla (49 g) · 8.2 g per 100 g4g
  61. 61Potato breadGrains · 1 slice (32 g) · 12.5 g per 100 g4g
  62. 62Whole wheat flourGrains · 1/4 cup (30 g) · 13.2 g per 100 g4g
  63. 63Whole wheat tortillaGrains · 1 tortilla (41 g) · 9.76 g per 100 g4g
  64. 64Barley flourGrains · 1/4 cup (37 g) · 10.5 g per 100 g3.9g
  65. 65BreadcrumbsGrains · 1 oz (28.4 g) · 13.4 g per 100 g3.8g
  66. 66Buckwheat flourGrains · 1/4 cup (30 g) · 12.6 g per 100 g3.8g
  67. 67ChallahGrains · 1 slice (40 g) · 9.5 g per 100 g3.8g
  68. 68Oat flourGrains · 1/4 cup (26 g) · 14.7 g per 100 g3.8g
  69. 69Whole wheat matzoGrains · 1 matzo (28 g) · 13.1 g per 100 g3.7g
  70. 70Instant riceGrains · 1 cup cooked (165 g) · 2.18 g per 100 g3.6g
  71. 71BarleyGrains · 1 cup cooked (157 g) · 2.26 g per 100 g3.5g
  72. 72Glutinous riceGrains · 1 cup cooked (174 g) · 2.02 g per 100 g3.5g
  73. 73Multigrain breadGrains · 1 regular slice (26 g) · 13.4 g per 100 g3.5g
  74. 74Toasted oat cerealGrains · 1 cup (28 g) · 12.4 g per 100 g3.5g
  75. 75Whole wheat breadGrains · 1 slice (28 g) · 12.4 g per 100 g3.5g
  76. 76Melba toastGrains · 1 oz (28.4 g) · 12.1 g per 100 g3.4g
  77. 77All-purpose flourGrains · 1/4 cup (31.3 g) · 10.3 g per 100 g3.2g
  78. 78Millet flourGrains · 1/4 cup (29.8 g) · 10.8 g per 100 g3.2g
  79. 79Rice noodlesGrains · 1 cup cooked (176 g) · 1.79 g per 100 g3.2g
  80. 80Wheat germGrains · 2 tbsp (14 g) · 23.2 g per 100 g3.2g
  81. 81Oat bran breadGrains · 1 slice (30 g) · 10.4 g per 100 g3.1g
  82. 82Sourdough breadGrains · 1 oz slice (28.4 g) · 10.8 g per 100 g3.1g
  83. 83Wheat breadGrains · 1 slice (29 g) · 10.7 g per 100 g3.1g
  84. 84Whole wheat crackersGrains · 1 oz (28.4 g) · 10.6 g per 100 g3g
  85. 85Brown rice flourGrains · 1/4 cup (39.5 g) · 7.23 g per 100 g2.9g
  86. 86Italian breadGrains · 1 slice (29 g) · 9.49 g per 100 g2.8g
  87. 87MatzoGrains · 1 matzo (28 g) · 10 g per 100 g2.8g
  88. 88Potato flourGrains · 1/4 cup (40 g) · 6.9 g per 100 g2.8g
  89. 89Rye flourGrains · 1/4 cup (25.5 g) · 10.9 g per 100 g2.8g
  90. 90Dinner rollGrains · 1 roll (25 g) · 10.9 g per 100 g2.7g
  91. 91PolentaGrains · 1 cup cooked (240 g) · 1.12 g per 100 g2.7g
  92. 92Puffed milletGrains · 1 cup (21 g) · 13 g per 100 g2.7g
  93. 93Rye breadGrains · 1 regular slice (32 g) · 8.5 g per 100 g2.7g
  94. 94Saltine crackersGrains · 1 oz (28.4 g) · 9.46 g per 100 g2.7g
  95. 95Sorghum flourGrains · 1/4 cup (30.3 g) · 8.43 g per 100 g2.6g
  96. 96White breadGrains · 1 slice (29 g) · 8.85 g per 100 g2.6g
  97. 97CornmealGrains · 1/4 cup (30.5 g) · 8.12 g per 100 g2.5g
  98. 98HominyGrains · 1 cup (165 g) · 1.48 g per 100 g2.4g
  99. 99Masa harinaGrains · 1/4 cup (28.5 g) · 8.46 g per 100 g2.4g
  100. 100Rice flourGrains · 1/4 cup (39.5 g) · 5.95 g per 100 g2.4g

Top 100 shown of 111 foods in this list. Browse the full food database for everything else.

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