Protein Content of 10 Popular Gluten-Free Grains

Protein is an important nutrient for growth and good health. Enzymes, hormones, antibodies, collagen (used to build bone, muscle, teeth, healthy skin and joint tissue) are all made from proteins.

Hemoglobin is an important protein that transports oxygen from our lungs to our cells. Getting optimal good-quality protein in our diets is extremely important!

Meat, poultry, fish, beans and eggs are all sources of high-quality proteins and some, but not all gluten-free grains or grain-like seeds are also good sources of protein.

Protein Content of Gluten-Free Grains

(Ranked from highest to lowest protein content in 1 cup of raw grain)

1. Amaranth - 28.1
2. Oats - 26.3 grams
3. Teff - 25.7 grams
4. Quinoa - 24 grams
5. Wild Rice - 23.6 grams
6. Buckwheat - 22.5 grams
7. Millet - 22 grams
8. Sorghum - 21.7 grams
9. Brown Rice - 14.7 grams
10. White Rice - 13.1 grams

Almond meal, although not a grain contains 24 grams of protein in 1 cup of raw meal.

Source: USDA ARS Nutrient Database