List of Grains With Protein Content

Annette McDermott
Grains

Grains are all the rage and are often promoted as part of a healthy diet for their high fiber content. But fiber isn't the only benefit of eating grains. Many are packed with protein as well.

Choose Your Grain

The protein content listed in the first row is for one cup of uncooked (raw) grain. All protein nutrition facts come from Self magazine's Nutrition Data Website. Although quinoa is technically a seed, it is included on this list because it is grown as a grain crop and also usually prepared as a grain.

Grain Protein Content Serving Size Protein Per Serving
Amaranth 26 grams 1/4 cup 6.5 grams
Barley 20 grams 1/4 cup 5 grams
Brown Rice (long grain) 15 grams 1/4 cup 4 grams
Buckwheat 23 grams 1/4 cup 6 grams
Corn 16 grams 1/2 cup 4 grams
Millet 22 grams 1/4 cup 5.5 grams
Oats 10 grams 1/2 cup 5 grams
Quinoa (seed) 24 grams 1/4 cup 6 grams
Rye 25 grams 1/4 cup 6 grams
Sorghum 22 grams 1/4 cup 5.5 grams
Spelt 25 grams 1/4 cup 6 grams
Teff 25 grams 1/4 cup 6 grams
Triticale 25 grams 1/4 cup 6 grams
Wild Rice 24 grams 1/4 cup 6 grams
Wheat (flour) 16 grams 1/4 cup 4 grams

Great for Vegetarians

Grains are often the cornerstone of vegetarian diets. They are easily incorporated into countless recipes to provide an excellent source of protein. Grains are delicious in homemade breads, salads, casseroles, or cereals.

The healthiest grain options are unrefined whole grains. Refined grain products often lose vital nutrients during processing and tend to have added sugars and preservatives. If you're a vegetarian, use the above chart to help you determine which grains can help you meet your daily protein goal.

List of Grains With Protein Content