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.

#1 Wheat Germ Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 2.5 grams carbs
#2 Oat Bran Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 3 grams carbs
#3 Rice Bran Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 4 grams carbs
#4 Oats Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 4 grams carbs
#5 Wheat Bran Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 4 grams carbs
#6 Japanese Soba Noodles Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 4 grams carbs
#7 Hard Red Spring Wheat Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 4.5 grams carbs
#8 Quinoa Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 4.5 grams carbs
#9 Amaranth Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 4.5 grams carbs
#10 Kamut Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 5 grams carbs
#11 Rye Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 5 grams carbs
#12 Spelt Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 5 grams carbs
#13 Whole-Wheat Macaroni Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 5 grams carbs
#14 Wild Rice Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 5 grams carbs
#15 Teff Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 5 grams carbs
#16 Durum Wheat Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 5 grams carbs
#17 Whole-Grain Wheat Flour Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 5 grams carbs
#18 Buckwheat Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 5 grams carbs
#19 Triticale Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 6 grams carbs
#20 Hard Red Winter Wheat Click to see complete nutrition facts. INSERTLINKforHard Red Winter Wheat		1 gram protein to 6 grams carbs
#21 Semolina Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 6 grams carbs
#22 Barley Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 6 grams carbs
#23 Bulgur Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 6 grams carbs
#24 Couscous Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 6 grams carbs
#25 Japanese Somen Noodles Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 7 grams carbs
#26 Sorghum Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 7 grams carbs
#27 Millet Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 7 grams carbs
#28 Hard White Wheat Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 7 grams carbs
#29 Chinese Chow Mein Noodles Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 7 grams carbs
#30 Yellow Corn Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 8 grams carbs
#31 White Corn Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 8 grams carbs
#32 Brown Rice Click to see complete nutrition facts. Buy from Amazon.com		1 gram protein to 9 grams carbs

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References

• USDA National Nutrient Database for Standard Reference, Release 20.

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