High Protein Grains: 10 Best Grains Ranked by Protein Content
Need to Know:
Grains can be a good source of plant-based protein, with some grains providing up to 10 grams per one-cup serving.
The highest protein grains include kamut, teff, amaranth, and quinoa.
Incorporate more grains into your diet by cooking grains in bulk and adding them to salads, soups, and casseroles.
Whole grains provide protein, along with fiber and other vitamins and minerals. Adding more grains to your diet can not only help you to reach your weight loss and body recomposition goals, but they can also improve your overall health and reduce your risk of disease. (1)
10 High Protein Grains Ranked in Order
1. Kamut
Protein: 10 grams per cooked cup
Fiber: 7 grams
Kamut (also called Khorasan wheat) tops the list as one of the highest-protein whole grains available. This ancient grain has a rich, buttery flavor and is packed with selenium, zinc, magnesium, and B vitamins. Its hearty texture makes it ideal for grain bowls, soups, and salads.
Key nutrients:
Selenium
Magnesium
Zinc
Iron
B vitamins
Taste profile: Kamut has a sweet, nutty, and distinctly buttery flavor
2. Teff
Protein: 9.8 grams per cooked cup
Fiber: 7 grams
Teff is a tiny ancient grain native to Ethiopia that delivers exceptional nutrition. In addition to being naturally gluten-free, it's one of the best plant sources of calcium and iron, making it especially valuable for vegetarian diets.
Key nutrients:
Calcium
Iron
Magnesium
Phosphorus
Resistant starch
Taste profile: Teff has a mild, earthy, and distinctly nutty flavor with notes of cocoa and hazelnut
3. Amaranth
Protein: 9.3 grams per cooked cup
Fiber: 5 grams
Amaranth is technically a pseudograin but is commonly grouped with whole grains. It contains all nine essential amino acids, making it a complete protein. It's also rich in antioxidants and minerals that support bone and heart health.
Key nutrients:
Manganese
Magnesium
Iron
Phosphorus
Calcium
Taste profile: Amaranth has an earthy, nutty, and slightly peppery flavor with a hint of sweetness
4. Quinoa
Protein: 8.1 grams per cooked cup
Fiber: 5 grams
Quinoa has become one of the world's most popular healthy grains—and for good reason. Like amaranth, it provides complete protein while supplying fiber and essential minerals. It cooks quickly and works well in salads, bowls, and side dishes.
Key nutrients:
Magnesium
Folate
Iron
Potassium
Manganese
Taste profile: Quinoa is known for itsmild, earthy, and slightly nutty flavor and slightly crunchy texture
5. Wild Rice
Protein: 6.5 grams per cooked cup
Fiber: 3 grams
Although technically an aquatic grass seed, wild rice is commonly enjoyed as a grain. It offers more protein than white or brown rice while providing antioxidants that support cellular health.
Key nutrients:
Zinc
Phosphorus
Magnesium
Manganese
Antioxidants
Taste profile: Wild rice has atoasty flavor with nutty and slightly smoky undertones.
6. Oats
Protein: 6 grams per cooked cup
Fiber: 4 grams
Oats are one of the healthiest breakfast grains thanks to their unique soluble fiber called beta-glucan, which helps support healthy cholesterol levels and keeps you feeling full longer.
Key nutrients:
Beta-glucan fiber
Manganese
Phosphorus
Magnesium
Iron
Taste profile: While oats can have a nutty flavor, they are more often considered to be a blank canvas and often take on the flavors of ingredients that are mixed in with them (like raisins, other dried fruits, or nuts).
7. Buckwheat
Protein: 5.7 grams per cooked cup
Fiber: 4.5 grams
Despite its name, buckwheat is naturally gluten-free and unrelated to wheat. It's another complete protein source that's especially high in antioxidants, including rutin, which supports cardiovascular health.
Key nutrients:
Magnesium
Copper
Manganese
Zinc
Antioxidants
Taste profile: Buckwheat has arobust, earthy, and nutty flavor with a pleasantly bitter or grassy undertone.
8. Barley
Protein: 3.5 grams per cooked cup
Fiber: 6 grams
Barley stands out more for its fiber than its protein. It's an excellent source of beta-glucan, which can help improve heart health and blood sugar management while promoting digestive health.
Key nutrients:
Beta-glucan
Selenium
Copper
Manganese
Niacin
Taste profile: Barley is nutty, like other grains, with a slightly sweet flavor.
9. Brown Rice
Protein: 5.3 grams per cooked cup
Fiber: 3.5 grams
Brown rice retains its nutrient-rich bran and germ, making it significantly more nutritious than white rice. It's a dependable whole grain that pairs well with nearly any meal.
Key nutrients:
Manganese
Selenium
Magnesium
B vitamins
Phosphorus
Taste profile: Brown rice has a distinct chewy, toothy texture with a flavor ranging from earthy to slightly sweet.
10. Millet
Protein: 6 grams per cooked cup
Fiber: 2 grams
Millet is another naturally gluten-free ancient grain with a mild flavor and fluffy texture. It's easy to digest and provides important minerals that support metabolism and bone health.
Key nutrients:
Magnesium
Phosphorus
Manganese
Copper
B vitamins
Taste profile: Millet has a flavor that resembles corn with notes similar to other grains (nutty and earthy)
Creative Ways to Boost Your Grain Intake at Every Meal
Need more quick and simple ways to get more grains in your diet? Try these strategies to gain the benefits of extra protein and fiber:
Breakfast: Eat a quinoa bowl as an alternative to oatmeal. Cook your grains in advance and have them stored in the refrigerator in single-serve containers so you can grab one and go. Or start your day with extra protein; try whole grain toast topped with mashed avocado, eggs, or salmon.
Lunch: A freekeh salad with spring greens, chickpeas, tomatoes, radishes, and Greek dressing is a delicious lunch option. In fact, any grain-based salad will help you reach your recommended intake of both grains and vegetables. You can also add shredded chicken, tofu, shrimp, or tuna to boost your protein intake further. Again, making salads in advance is a smart meal-prep strategy.
Dinner: Try making a taco skillet. Combine cooked quinoa, black beans, and your choice of shredded chicken, ground turkey, or seasoned tofu. Toss in crunchy romaine, corn, pico de gallo, and avocado, and finish with a creamy Greek yogurt-cilantro dressing. Or try making a chicken and vegetable stir fry with brown rice, barley, sorghum or quinoa as the base.
If you don’t always have time to cook, prep grains in advance and freeze them so they are ready to go when you need them. You can also seek out quicker-cooking whole grains. For example, bulgur cooks in just 10 minutes after coming to a boil. Also, amaranth, buckwheat, and teff cook in just 20 minutes.
How to Get More Protein When Consuming Grains
If you already consume grains, but need to increase your protein intake when eating them, you can add certain ingredients to your meal to get the important amino acids necessary to increase muscle mass, boost health, and stave off hunger.
Try adding any of these animal and plant-based ingredients to your meal to increase total protein:
Bone broth
Cooked or raw spinach
Cooked or raw kale
Peas
Shredded chicken or turkey
Ground beef
Ground chicken
Ground turkey
Tuna
Salmon
Hard-boiled eggs
Soy beans
Remember that consuming grains can help boost your health in a myriad of ways. So even if you are bulking or cutting, adding them to your diet can help you to reach your goals. And if your goal is weight loss, grains are definitely your friend. When you feel full and satisfied throughout the day, you are less likely to fall victim to cravings and more likely to crush workouts and burn more calories.
Sources:
Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016 Jun 14;353:i2716. doi: 10.1136/bmj.i2716