Spelt and Kamut: What Whole Grain Is the Highest in Protein?

October 4, 2025 •

3 min read

According to the USDA, a 1-cup serving of cooked spelt offers up to 10.7 grams of protein, making it the top contender when asking what whole grain is the highest in protein. Several ancient grains, including spelt, kamut, and amaranth, stand out for their impressive protein content and nutritional value, proving that grains are a powerful plant-based protein source.

Quick Summary

Several ancient grains, including spelt, kamut, and amaranth, are excellent sources of plant-based protein, offering a significant boost to daily protein intake. These whole grains provide valuable nutrients, and adding them to various meals is a simple way to enhance nutrition and flavor.

Key Points

Top Whole Grains: Spelt and kamut are consistently identified as having the highest protein content among whole grains, with spelt often holding the top spot per cooked cup.
Ancient Grain Powerhouses: Ancient grains like teff, amaranth, and quinoa also offer significant protein levels and valuable nutrients, making them excellent dietary additions.
Complete vs. Incomplete Protein: While quinoa and amaranth are complete proteins (containing all nine essential amino acids), most grains are not. A varied diet that includes other plant-based protein sources can easily compensate for this.
Nutritional Benefits: High-protein grains are also rich in fiber, vitamins, and minerals, providing more than just a protein boost.
Dietary Versatility: These grains can be incorporated into a wide range of meals, from breakfast porridges and salads to pilafs and baked goods.
Preparation Matters: Opting for whole grains over refined versions is crucial, as the bran and germ contain the most nutrients, including protein.
Gluten-Free Options: For those with gluten sensitivities, amaranth, teff, quinoa, and wild rice are excellent gluten-free alternatives.

Top Contenders for High-Protein Whole Grains

When considering which whole grain is the highest in protein, the competition is fierce among several ancient and modern options. Spelt, an ancient relative of wheat, often leads the pack. A single cup of cooked spelt can provide a substantial amount of protein, making it an excellent addition to soups, salads, and baked goods. Right behind spelt is kamut, also known as Khorasan wheat, which offers a robust protein profile with a slightly buttery taste.

Other Protein-Packed Whole Grains

Beyond spelt and kamut, several other whole grains and pseudocereals deserve recognition for their protein contributions. Amaranth, a gluten-free seed, and teff, the world's smallest grain, both pack a considerable punch. Quinoa, another gluten-free pseudocereal, is well-known for being a complete protein, meaning it contains all nine essential amino acids. Wild rice, technically a grass seed, and sorghum also offer noteworthy protein content.

Comparing High-Protein Grains

To help you make an informed choice, here is a comparison table of some of the top high-protein grains based on a 1-cup cooked serving. Note that exact values can vary based on preparation and source.


Grain	Protein (per 1 cup, cooked)	Key Features	Gluten-Free?
Spelt (Wheat Berries)	10.7 grams	Nutty, slightly sweet flavor; related to modern wheat; great for salads, soups, and baking.	No
Kamut (Khorasan Wheat)	9.8 grams	Buttery taste; high in fiber, zinc, and magnesium.	No
Teff	9.8 grams	Rich in calcium and iron; often used for porridge or flatbread.	Yes
Amaranth	9.3 grams	Complete protein; gluten-free pseudocereal; nutty flavor; can be popped like popcorn.	Yes
Quinoa	8.1 grams	Complete protein; gluten-free pseudocereal; quick cooking; very versatile.	Yes
Farro	8.0 grams	Chewy texture; nutty flavor; excellent in grain bowls and salads; ancient grain.	No
Wild Rice	6.5 grams	Nutty flavor; chewy texture; low-fat grass seed; long cooking time.	Yes

How to Incorporate High-Protein Grains into Your Diet

Integrating these grains into your daily meals is simple and can add variety and texture. Here are some ideas:

Breakfast: Start your day with a warm bowl of cooked amaranth or teff porridge instead of traditional oatmeal. You can also mix cooked quinoa into breakfast bowls with fruit and nuts.
Lunch: Add cooked spelt or farro to your salads for a chewy, satisfying bite. Quinoa bowls with roasted vegetables and a protein source are a popular and easy-to-make lunch option.
Dinner: Use spelt or kamut as a hearty base for pilafs or stews. Wild rice is an excellent side dish for meats and vegetables, and can also be used in stuffing. Buckwheat flour can be used for noodles (soba) or pancakes.
Snacks: Pop amaranth or sorghum just like popcorn for a crunchy, satisfying snack. You can also use flours from these grains in baked goods like muffins and breads to increase their protein content.

The Importance of Complete vs. Incomplete Proteins

While some grains, like quinoa and amaranth, are complete proteins, most grains contain incomplete proteins. This means they may be low in or missing one or more of the nine essential amino acids. However, this is not a major concern for those with a varied diet. Combining grains with other plant-based protein sources, such as beans, lentils, nuts, and seeds, throughout the day ensures you receive all the necessary amino acids. For example, pairing a grain dish with a serving of legumes is an easy way to create a complete protein meal.

The Bottom Line

While spelt, kamut, and other ancient grains offer impressive protein content, they are just one part of a balanced diet. It's important to consume a variety of protein sources to meet your nutritional needs. Integrating these nutrient-dense grains provides not only a protein boost but also a host of other beneficial vitamins, minerals, and fiber. Whether you're looking for a gluten-free option like amaranth or a hearty ancient wheat like spelt, there are many delicious ways to increase your whole grain intake and enhance your overall health. For further information on grain protein, consult the Whole Grains Council website.

Frequently Asked Questions

Spelt, an ancient form of wheat, has one of the highest protein contents, with a 1-cup serving of cooked spelt berries providing approximately 10.7 grams of protein.

Yes, several gluten-free pseudocereals and grains are high in protein, including amaranth, teff, quinoa, and wild rice.

Yes, quinoa is considered a complete protein source because it contains all nine essential amino acids that the human body cannot produce on its own.

You can increase the protein in grain-based meals by choosing high-protein grains like spelt or amaranth, and by combining grains with legumes, nuts, or seeds to form a complete protein profile.

A complete protein contains all nine essential amino acids in sufficient amounts, while an incomplete protein is low in or missing one or more of these amino acids. Most grains are incomplete proteins.

Cooking does not significantly change the total protein content of a grain, but it affects its texture and volume. For example, a dry cup of grain will have higher protein density than a cooked cup, which has absorbed water.

Yes, high-protein grain flours from sources like spelt, amaranth, or buckwheat can be used in baking to create more nutritious breads, muffins, and pancakes.