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Grains with the Highest Protein to Carbohydrate Ratio


Grains are a staple source of calories, carbohydrates, b-vitamins, and proteins. Grains with a high protein to carbohydrate ratio are desirable for vegans, vegetarians, and athletes, and should be to you too. The general trend is that whole, unrefined grains, provide more protein for each carb. Below is a ranking of grains that provide the most protein for each gram of carbohydrate. Click here for how-to recipes to cook a variety of whole grains.
#1 Wheat Germ
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1 gram protein to 2.5 grams carbs
#2 Oat Bran
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1 gram protein to 3 grams carbs
#3 Rice Bran
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1 gram protein to 4 grams carbs
#4 Oats
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1 gram protein to 4 grams carbs
#5 Wheat Bran
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1 gram protein to 4 grams carbs
#6 Japanese Soba Noodles
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1 gram protein to 4 grams carbs
#7 Hard Red Spring Wheat
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1 gram protein to 4.5 grams carbs
#8 Quinoa
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1 gram protein to 4.5 grams carbs
#9 Amaranth
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1 gram protein to 4.5 grams carbs
#10 Kamut
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1 gram protein to 5 grams carbs
#11 Rye
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1 gram protein to 5 grams carbs
#12 Spelt
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1 gram protein to 5 grams carbs
#13 Whole-Wheat Macaroni
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1 gram protein to 5 grams carbs
#14 Wild Rice
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1 gram protein to 5 grams carbs
#15 Teff
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1 gram protein to 5 grams carbs
#16 Durum Wheat
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1 gram protein to 5 grams carbs
#17 Whole-Grain Wheat Flour
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1 gram protein to 5 grams carbs
#18 Buckwheat
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1 gram protein to 5 grams carbs
#19 Triticale
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1 gram protein to 6 grams carbs
#20 Hard Red Winter Wheat
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1 gram protein to 6 grams carbs
#21 Semolina
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1 gram protein to 6 grams carbs
#22 Barley
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1 gram protein to 6 grams carbs
#23 Bulgur
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1 gram protein to 6 grams carbs
#24 Couscous
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1 gram protein to 6 grams carbs
#25 Japanese Somen Noodles
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1 gram protein to 7 grams carbs
#26 Sorghum
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1 gram protein to 7 grams carbs
#27 Millet
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1 gram protein to 7 grams carbs
#28 Hard White Wheat
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1 gram protein to 7 grams carbs
#29 Chinese Chow Mein Noodles
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1 gram protein to 7 grams carbs
#30 Yellow Corn
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1 gram protein to 8 grams carbs
#31 White Corn
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1 gram protein to 8 grams carbs
#32 Brown Rice
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1 gram protein to 9 grams carbs


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