SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.81102
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.540
Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.335
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.3
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.3727
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.6626
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.6
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.4
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.5
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2
OatsOats1298.871.560.143.1085NANANANA13.621.7
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.7
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.4
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.221
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.8
Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.6
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.8
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.4
TriticaleTriticale1493.10.540.0911.270107NANANANANA19.4
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.3
Raw QuinoaQuinoa, uncooked1368.250.960.354.04087NANANANA9.519
Cooked TeffTeff, cooked4953.2NANANA098NANANANA1419
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA2919
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.541519
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.7
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.7
Boiled BulgurCooked Bulgur6021.450.250.0240.5701120.6NANANA2718.6
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.4
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.4
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.4
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.3
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.3
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.0418
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.418
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.841118
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.4618
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.318
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.218
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.8
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.6
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.6
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.6
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.6
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.5
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.417
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.417
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.6517
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA1517
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt8642.84.50.05928020.72.35NANANA9.5416.6
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.5
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.2
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA1016
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.0416
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.8
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.7
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.6
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.5
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.3
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.3
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.415
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.515
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.715
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA1515
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.7
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.6
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.5
TahiniSesame Butter from Roasted Kernels84456.330.3419.40180.41NANANA7.814.3
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.714
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA2214
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.614
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.614
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.8464.80.06430.2016.6NANANANA9.314
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.8
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.3
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA1013
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.7212
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.6612
Macronutrients in Top 100 Cereals & Nuts with the highest Protein content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Protein per 500 calories.
Top 5 cereals & nuts with most amount of protein per 500 calories are:
- Vital wheat gluten
- Cooked Oat Bran
- Crude Wheat Bran
- Raw Oat Bran
- Crude Wheat Germ