SeitanVital wheat gluten270.50.0740.0130.2103.730NANANA0.1620.3
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.03
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.2
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.03
Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.43
Sesame FlourHigh fat Sesame Flour197.050.990.0533.0305.06NANANANANA5.85
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.2
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1010.10.0190.0020.029021.7NANANANANA5.1
Watermelon Seed KernelsDried Watermelon Seed Kernels188.51.76NA5.0402.75NANANANANA5.1
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.9
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.7
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.64
OatsOats25.71.770.310.0290.62017NANANANA2.724.34
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.33
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.33
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.28
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.22
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds22.44.350.820.0171.96012NANANANA4.134.16
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.13
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.04
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.02
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.95
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.94
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.9
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.9
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.86
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.84
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.83
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.8
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.8
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.77
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.73
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.73
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.7
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.7
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.67
Cooked PastaPasta, cooked, unenriched, without added salt63.30.590.110.0150.19019.50.350.0190.0250.0571.143.67
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.67
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.66
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.65
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.65
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.63
Blanched AlmondsNuts, almonds, blanched178.90.670.0012.103.160.7800.0050.761.683.63
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.62
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.6
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.6
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.6
Sunflower SeedsDried Sunflower Seed Kernels178.80.760.013.9503.420.45NANA0.431.473.56
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.53
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg80.60.790.110.0440.37020.3NANANANANA3.52
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.52
Enriched SemolinaSemolina, enriched27.80.290.0420.010.11020.2NANANANA1.13.52
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.52
Dry PastaDry Unenriched Pasta270.410.0750.0060.150200.720.030.0320.130.863.5
Roasted AlmondsDry Roasted Almonds16.78.80.680.0022.1603.50.810.0020.0020.791.823.5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added16.59.10.6902.2302.90.7500.0070.721.733.5
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.43
Plain Almond ButterPlain Almond Butter no Salt16.39.040.680.0012.203.070.7200.0030.711.683.4
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.4
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.4
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.4
Cooked CouscousCouscous, cooked89.30.140.0260.0030.054020.70.089NANANA1.253.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt178.560.90.0125.6304.140.47NANANA1.93.32
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.3
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.24
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.23
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry280.230.0320.0080.085021NANANANA1.23.2
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.370.370.170.56019NANANANA2.863.15
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.14
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.1
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.1
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.06
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked76.30.140.0190.0050.05021NANANANANA3.05
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.04
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.51.20.0643.6604.56NANANANA2.483
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.93
Cashew ButterPlain Cashew Butter no Salt178.41.660.0291.404.7NANANANA0.343
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels17.68.471.20.0643.6404.60.085NANANA33
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.95
MilletRaw Millet26.51.10.190.0310.53019.3NANANANA2.252.9
Oil Roasted CashewsOil Roasted Cashew Nuts17.28.241.460.0121.4605.150.860.0140.0140.830.572.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.9
TahiniSesame Butter from Roasted Kernels179.041.270.0683.903.560.082NANANA1.562.86
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.85
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.84
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.84
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.8
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.8
Sunflower Seed ButterSunflower Seed Butter no Salt16.28.950.760.0081.5803.781.7001.70.922.8
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt169.180.960.0136.0403.33NANANANA1.862.8
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.75
Roasted CashewsDry Roasted Cashew Nuts17.48.071.60.0281.3305.70.87NANANA0.522.67
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.6
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.4
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.37
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.37
Macronutrients in Top 100 Cereals & Nuts with the highest Protein content per 100 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 100 calories.
Top 5 cereals & nuts with most amount of protein per 100 calories are:
- Vital wheat gluten
- Cooked Oat Bran
- Crude Wheat Bran
- Raw Oat Bran
- Crude Wheat Germ