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
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Protein Fortified Pasta (Spaghetti, cooked) 8.9g per 100 gram serving 12.4g per cup (140 grams) 1g protein per 3.5 grams carbohydrate Click to see complete nutrition facts for Protein Fortified Pasta
Rye Flour 15.9g per 100 gram serving 20.4g per cup (128 grams) 1g protein per 4.3 grams carbohydrate Click to see complete nutrition facts for Rye Flour
Homemade Pasta (Cooked) 5.3g per 100 gram serving 3g per 2oz (57 grams) 1g protein per 4.4 grams carbohydrate Click to see complete nutrition facts for Homemade Pasta
Whole Grain Wheat Flour 13.2g per 100 gram serving 15.9g per cup (120 grams) 1g protein per 5.5 grams carbohydrate Click to see complete nutrition facts for Whole Grain Wheat Flour
Buckwheat Flour (Whole Groat) 12.6g per 100 gram serving 15.1g per cup (120 grams) 1g protein per 5.6 grams carbohydrate Click to see complete nutrition facts for Buckwheat Flour
Sprouted Wheat 7.5g per 100 gram serving 8.1g per cup (108 grams) 1g protein per 5.7 grams carbohydrate Click to see complete nutrition facts for Sprouted Wheat
Sorghum Grain 10.6g per 100 gram serving 20.4g per cup (192 grams) 1g protein per 6.8 grams carbohydrate Click to see complete nutrition facts for Sorghum Grain
Brown Rice Flour 7.2g per 100 gram serving 11.4g per cup (158 grams) 1g protein per 10.6 grams carbohydrate Click to see complete nutrition facts for Brown Rice Flour
Corn Pasta (Cooked) 2.6g per 100 gram serving 3.7g per cup (140 grams) 1g protein per 10.7 grams carbohydrate Click to see complete nutrition facts for Corn Pasta
    • USDA National Nutrient Database for Standard Reference, Release 27.
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