Grains and pasta high in protein

Which grains and pasta have the most protein per portion?

1. 1
   Spaghetti

   Spaghetti, protein-fortified, cooked, enriched (n x 6.25) · 1 cup (140 g)
   12g24% DV · 8.9 g per 100 g · 11 g per 200 calories
2. 2
   Spelt

   Spelt, cooked · 1 cup (194 g)
   11g22% DV · 5.5 g per 100 g · 8.7 g per 200 calories
3. 3
   Wheat

   Wheat, khorasan, cooked · 1 cup (172 g)
   9.8g20% DV · 5.7 g per 100 g · 8.7 g per 200 calories
4. 4
   Teff

   Teff, cooked · 1 cup (252 g)
   9.8g20% DV · 3.9 g per 100 g · 7.7 g per 200 calories
5. 5
   Amaranth grain

   Amaranth grain, cooked · 1 cup (246 g)
   9.3g19% DV · 3.8 g per 100 g · 7.5 g per 200 calories
6. 6
   Whole-wheat pasta

   Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) · 1 cup spaghetti packed (151 g)
   9.0g18% DV · 6.0 g per 100 g · 8.0 g per 200 calories
7. 7
   Whole grain pasta

   Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked · 1 cup spaghetti packed (151 g)
   8.8g18% DV · 5.8 g per 100 g · 7.3 g per 200 calories
8. 8
   Quinoa

   Quinoa, cooked · 1 cup (185 g)
   8.1g16% DV · 4.4 g per 100 g · 7.3 g per 200 calories
9. 9
   Egg noodles

   Noodles, egg, spinach, enriched, cooked · 1 cup (160 g)
   8.1g16% DV · 5.0 g per 100 g · 7.6 g per 200 calories
10. 10
    Pasta

    Pasta, cooked, unenriched, without added salt · 1 cup elbows packed (132 g)
    7.7g15% DV · 5.8 g per 100 g · 7.3 g per 200 calories
11. 11
    Japanese noodles

    Noodles, japanese, somen, cooked · 1 cup (176 g)
    7.0g14% DV · 4.0 g per 100 g · 6.1 g per 200 calories
12. 12
    Fresh-refrigerated pasta

    Pasta, fresh-refrigerated, plain, cooked · 2 oz (128 g)
    6.6g13% DV · 5.2 g per 100 g · 7.9 g per 200 calories
13. 13
    Wild rice

    Wild rice, cooked · 1 cup (164 g)
    6.5g13% DV · 4.0 g per 100 g · 7.9 g per 200 calories
14. 14
    Millet

    Millet, cooked · 1 cup (174 g)
    6.1g12% DV · 3.5 g per 100 g · 5.9 g per 200 calories
15. 15
    Vegetable macaroni

    Macaroni, vegetable, enriched, cooked · 1 cup spiral shaped (134 g)
    6.1g12% DV · 4.5 g per 100 g · 7.1 g per 200 calories
16. 16
    Couscous

    Couscous, cooked · 1 cup, cooked (157 g)
    6.0g12% DV · 3.8 g per 100 g · 6.8 g per 200 calories
17. 17
    Buckwheat groats

    Buckwheat groats, roasted, cooked · 1 cup (168 g)
    5.7g11% DV · 3.4 g per 100 g · 7.3 g per 200 calories
18. 18
    Bulgur

    Bulgur, cooked · 1 cup (182 g)
    5.6g11% DV · 3.1 g per 100 g · 7.4 g per 200 calories
19. 19
    Brown rice

    Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) · 1 cup (202 g)
    5.5g11% DV · 2.7 g per 100 g · 4.5 g per 200 calories
20. 20
    White rice

    Rice, white, short-grain, cooked, unenriched · 1 cup (205 g)
    4.8g10% DV · 2.4 g per 100 g · 3.6 g per 200 calories
21. 21
    Gluten-free pasta

    Pasta, gluten-free, corn, cooked · 1 cup (140 g)
    3.7g7% DV · 2.6 g per 100 g · 4.2 g per 200 calories
22. 22
    Barley

    Barley, pearled, cooked · 1 cup (157 g)
    3.5g7% DV · 2.3 g per 100 g · 3.7 g per 200 calories
23. 23
    Rice noodles

    Rice noodles, cooked · 1 cup (176 g)
    3.1g6% DV · 1.8 g per 100 g · 3.3 g per 200 calories
24. 24
    Homemade pasta

    Pasta, homemade, made with egg, cooked · 2 oz (57 g)
    3.0g6% DV · 5.3 g per 100 g · 8.1 g per 200 calories
25. 25
    White hominy

    Hominy, canned, white · 1 cup (165 g)
    2.4g5% DV · 1.5 g per 100 g · 4.1 g per 200 calories
26. 26
    Yellow hominy

    Hominy, canned, yellow · 1 cup (160 g)
    2.4g5% DV · 1.5 g per 100 g · 4.1 g per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead: