What whole grains are highest in protein?

The highest protein whole grains in our database are: Whole-Groat Buckwheat Flour (15.1g per serving), Oats (10.7g per serving), Spelt (10.7g per serving).

What are the lowest calorie whole grains?

The lowest calorie whole grains include: Brown Rice Crackers (70 cal per serving), Buckwheat Flour (107 cal per serving), Wholegrain Spelt Flour (109 cal per serving).

How many whole grains are in the Food Index database?

Food Index covers 27 whole grains with full nutrition data per serving sourced from USDA FoodData Central.

Whole Grains

Unrefined grains with all their nutrients intact

Our database covers 27 whole grains. Verified nutrition is currently available for 27; foods awaiting an exact, complete USDA source are clearly marked instead of showing estimated values.

Highest Protein Whole Grains

1 Whole-Groat Buckwheat Flour

15.1g

2 Oats

10.7g

3 Spelt

10.7g

Lowest Calorie Whole Grains

1 Brown Rice Crackers

70 cal

2 Buckwheat Flour

107 cal

3 Wholegrain Spelt Flour

109 cal

All Whole Grains

Brown Rice

240 cal 5.3g protein

49.9g carbs

2g fat

per 1 cup cooked (195g)

Quinoa

222 cal 8.1g protein

39.4g carbs

3.5g fat

per 1 cup cooked (185g)

Oats

307 cal 10.7g protein

54.8g carbs

5.3g fat

per 1 cup dry (81g)

Whole Wheat Bread

151 cal 7.5g protein

25.6g carbs

2.1g fat

per 2 slices (60g)

Barley

193 cal 3.6g protein

44.3g carbs

0.6g fat

per 1 cup cooked (157g)

Buckwheat

155 cal 5.7g protein

33.4g carbs

1g fat

per 1 cup cooked (168g)

Millet

207 cal 6.1g protein

41.2g carbs

1.7g fat

per 1 cup cooked (174g)

Bulgur

151 cal 5.6g protein

33.9g carbs

0.4g fat

per 1 cup cooked (182g)

Spelt

246 cal 10.7g protein

51.2g carbs

1.7g fat

per 1 cup cooked (194g)

Wild Rice

166 cal 6.6g protein

34.9g carbs

0.5g fat

per 1 cup cooked (164g)

Multigrain Bread

138 cal 7g protein

22.5g carbs

2.2g fat

per 2 slices (52g)

Quinoa Flour

116 cal 3.6g protein

20.9g carbs

2g fat

per 1/4 cup (30g)

Amaranth Flour

115 cal 4g protein

20.6g carbs

1.9g fat

per 1/4 cup (30g)

Fonio

166 cal 3.2g protein

36.6g carbs

0.8g fat

per 1/4 cup (45g)

Barley Flour

110 cal 2.6g protein

23.2g carbs

0.8g fat

per 1/4 cup (30g)

Buckwheat Flour

107 cal 2.7g protein

22.5g carbs

0.8g fat

per 1/4 cup (30g)

Oat Flour

117 cal 4g protein

21g carbs

1.9g fat

per 1/4 cup (30g)

Brown Rice Crackers

70 cal 1.5g protein

14.7g carbs

0.5g fat

per 2 cakes (18g)

Wholegrain Spelt Flour

109 cal 4.4g protein

21.2g carbs

0.8g fat

per 1/4 cup (30g)

Red Rice

167 cal 3.9g protein

34.3g carbs

1.5g fat

per 1/4 cup (45g)

Whole Wheat Flour

111 cal 4.5g protein

21.4g carbs

0.8g fat

per 1/4 cup (30g)

Whole Grain Sorghum

168 cal 4.5g protein

33.1g carbs

1.9g fat

per 1/4 cup (45g)

Sorghum Flour

169 cal 3.7g protein

34.8g carbs

1.6g fat

per 1/4 cup (45g)

Black Rice

167 cal 3.4g protein

34.7g carbs

1.5g fat

per 1/4 cup (45g)

Whole-Groat Buckwheat Flour

402 cal 15.1g protein

84.7g carbs

3.7g fat

per 1 cup (120g)

Einkorn

166.2 cal 6.8g protein

30.9g carbs

1.7g fat

per RACC (45g)

White Sorghum Bran

181.3 cal 5g protein

30.9g carbs

4.2g fat

per RACC (45g)

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDA Official Source

FDA Safety Standards

HHS Health Standards

NIH Research Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.