High-Protein Cereal Grains and Pasta Foods
Compare 14 popular cereal grains and pasta by protein content: Raw Oat Bran (17.3g), Chia Seeds (17.0g), Raw Khorasan (14.8g). USDA-verified nutrition data ranked from highest to lowest protein per 100g.
Sort by:
Protein Quality Note: We rank foods by total protein quantity. Be aware that animal sources (Meat, Dairy, Eggs) are "Complete Proteins" that your body absorbs easily, while some plant sources may be less efficient.
#1
Raw Oat Bran
Plant
May lack some essential amino acids. Good to pair with variety.
Protein17.3g
Calories246
Fat Content
7.0gModerate
Protein %28%
#2
Chia Seeds
Plant
May lack some essential amino acids. Good to pair with variety.
Protein17.0g
Calories517
Fat Content
32.9gHigh Fat
Protein %13%
#3
Raw Khorasan
Plant
May lack some essential amino acids. Good to pair with variety.
Protein14.8g
Calories371
Fat Content
2.8gLean
Protein %16%
#4
Raw Quinoa
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein14.1g
Calories368
Fat Content
6.1gModerate
Protein %15%
#5
Raw Amaranth Grain
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein13.6g
Calories371
Fat Content
7.0gHigh Fat
Protein %15%
#6
Raw Oats (Whole)
Plant
May lack some essential amino acids. Good to pair with variety.
Protein13.5g
Calories382
Fat Content
5.9gModerate
Protein %14%
#7
Oat Flour (Whole)
Plant
May lack some essential amino acids. Good to pair with variety.
Protein13.2g
Calories389
Fat Content
6.3gModerate
Protein %14%
#8
Raw Couscous
Plant
May lack some essential amino acids. Good to pair with variety.
Protein12.8g
Calories376
Fat Content
0.6gUltra Lean
Protein %14%
#9
Raw Bulgur
Plant
May lack some essential amino acids. Good to pair with variety.
Protein12.3g
Calories342
Fat Content
1.3gLean
Protein %14%
#10
Sorghum Flour
Plant
May lack some essential amino acids. Good to pair with variety.
Protein9.5g
Calories357
Fat Content
1.2gLean
Protein %11%
#11
Buckwheat Flour
Complete
Contains all 9 essential amino acids. High bioavailability.
Protein8.9g
Calories358
Fat Content
2.5gModerate
Protein %10%
#12
Barley Flour
Plant
May lack some essential amino acids. Good to pair with variety.
Protein8.7g
Calories367
Fat Content
2.5gModerate
Protein %10%
#13
Corn Flour
Plant
May lack some essential amino acids. Good to pair with variety.
Protein7.6g
Calories376
Fat Content
4.3gHigh Fat
Protein %8%
#14
Raw Brown Rice
Plant
May lack some essential amino acids. Good to pair with variety.
Protein7.5g
Calories367
Fat Content
3.2gModerate
Protein %8%