Grains with the Highest Protein to Carbohydrate Ratio

Grains with the Highest Protein to Carbohydrate Ratio

Grains are a staple source of calories, carbohydrates, b-vitamins, and protein. Whole unrefined grains provide more protein for each carb. This is because the bran and germ of grains contain the most protein per carb. Refined bran and germ can be added to a variety of foods such as oatmeal, smoothies, pancakes, pastas, and breads. If you can't find any of these grains at your local store, most can be found on online stores such as Amazon. Below is a ranking of grains that provide the most protein for each gram of carbohydrate. For items such as protein fortified pasta, or rye flour, see the extended list of protein rich grains. For cooking instructions see these how-to recipes for grains.


#1: Wheat Germ (Uncooked)
Protein in 100gPer cup (115g)Protein to Carb Ratio
23.2g26.6g1g protein per 2.2g carbs
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#2: Oat Bran (Cooked)
Protein in 100gPer cup (219g)Protein to Carb Ratio
3.2g7g1g protein per 3.6g carbs
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#3: Rice Bran (Uncooked)
Protein in 100gPer cup (118g)Protein to Carb Ratio
13.4g15.8g1g protein per 3.7g carbs
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#4: Oats (Raw)
Protein in 100gPer cup (156g)Protein to Carb Ratio
16.9g26.3g1g protein per 3.9g carbs
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#5: Wheat Bran (Uncooked)
Protein in 100gPer cup (58g)Protein to Carb Ratio
15.6g9g1g protein per 4.1g carbs
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#6:Japanese Soba Noodles (Cooked)
Protein in 100gPer cup (114g)Protein to Carb Ratio
5.1g5.8g1g protein per 4.2g carbs
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#7: Oatmeal (Porridge, cooked)
Protein in 100gPer cup (234g)Protein to Carb Ratio
2.5g5.9g1g protein per 4.8g carbs
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#8: Spelt (Cooked)
Protein in 100gPer cup (194g)Protein to Carb Ratio
5.5g10.7g1g protein per 4.8g carbs
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#9: Kamut (Khorasan) (Cooked)
Protein in 100gPer cup (172g)Protein to Carb Ratio
5.7g9.8g1g protein per 4.8g carbs
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#10: Quinoa (Cooked)
Protein in 100gPer cup (185g)Protein to Carb Ratio
4.4g8.1g1g protein per 4.8g carbs
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#11: Amaranth (Cooked)
Protein in 100gPer cup (246g)Protein to Carb Ratio
3.8g9.3g1g protein per 4.9g carbs
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#12: Wholewheat Pasta (Spaghetti, cooked)
Protein in 100gPer cup (140g)Protein to Carb Ratio
5.3g7.5g1g protein per 5g carbs
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#13: Teff (Cooked)
Protein in 100gPer cup (252g)Protein to Carb Ratio
3.9g9.8g1g protein per 5.1g carbs
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#14: Wild Rice (Cooked)
Protein in 100gPer cup (164g)Protein to Carb Ratio
4g6.5g1g protein per 5.3g carbs
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#15: Triticale (Uncooked)
Protein in 100gPer cup (192g)Protein to Carb Ratio
13.1g25.1g1g protein per 5.5g carbs
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#16: Semolina (Uncooked)
Protein in 100gPer cup (167g)Protein to Carb Ratio
12.7g21.2g1g protein per 5.7g carbs
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#17: Buckwheat Groats (Roasted, cooked)
Protein in 100gPer cup (168g)Protein to Carb Ratio
3.4g5.7g1g protein per 5.9g carbs
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#18: Bulgur (Cooked)
Protein in 100gPer cup (182g)Protein to Carb Ratio
3.1g5.6g1g protein per 6g carbs
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#19: Couscous (Cooked)
Protein in 100gPer cup (157g)Protein to Carb Ratio
3.8g6g1g protein per 6.1g carbs
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#20: Millet (Cooked)
Protein in 100gPer cup (174g)Protein to Carb Ratio
3.5g6.1g1g protein per 6.8g carbs
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#21: Rye Grain (Uncooked)
Protein in 100gPer cup (169g)Protein to Carb Ratio
10.3g17.5g1g protein per 7.4g carbs
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#22: Corn Grain (Yellow & White)
Protein in 100gPer cup (166g)Protein to Carb Ratio
9.4g15.6g1g protein per 7.9g carbs
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#23: Brown Rice (Cooked)
Protein in 100gPer cup (195g)Protein to Carb Ratio
2.6g5g1g protein per 8.8g carbs
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#24: Barley (Pearled, cooked)
Protein in 100gPer cup (157g)Protein to Carb Ratio
2.3g3.5g1g protein per 12.3g carbs
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#25: Rice Noodles (Cooked)
Protein in 100gPer cup (176g)Protein to Carb Ratio
1.8g3.2g1g protein per 13.3g carbs
Click to see complete nutrition facts.





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Extended list of Protein Rich Grains
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Author Info


Daisy Whitbread BSc (Hons) MSc DipION is a fully qualified nutritionist also trained in nutritional therapy. After her undergraduate degree in Anatomy and Physiology, she studied a Masters degree in Nutrition at King's College, London. She then studied Nutritional Therapy for three years at The Institute of Optimum Nutrition. Read more...