What grain has more protein than quinoa?

December 27, 2025 •

4 min read

Quinoa is a well-known source of plant-based protein, offering approximately 8 grams per cooked cup. However, several other grains and pseudocereals actually contain a higher protein content, opening up diverse options for a nutritious diet.

Quick Summary

Grains and seeds that exceed quinoa's protein levels are explored, including amaranth, teff, and spelt. A comparison of their nutritional benefits is provided.

Key Points

Amaranth is a protein leader: As a pseudocereal, amaranth provides more protein per cooked cup (9-9.5g) than quinoa (8g).
Teff offers high protein and calcium: This small Ethiopian grain has nearly 10 grams of protein per cooked cup and is rich in calcium and iron.
Spelt is a chewy, high-protein option: With 10.5 grams of protein per cooked cup, this ancient wheat offers a hearty texture, but is not suitable for gluten-free diets.
Kamut provides a hearty texture: Kamut, or khorasan wheat, is another high-protein grain with 10 grams per cooked cup that is great for salads and stews.
Flavor and texture vary: Amaranth and teff create a creamy, soft texture, while spelt and kamut offer a firm, chewy consistency, providing a range of culinary possibilities.
Beyond protein: Many of these grains are packed with valuable nutrients like fiber, magnesium, and iron, complementing their protein content for overall health benefits.

Grains and Seeds with a Higher Protein Profile than Quinoa

Quinoa is often lauded as a superfood, especially due to its high protein content and status as a complete protein, containing all nine essential amino acids. Yet, there is a wide range of whole grains and pseudocereals, and some offer even more protein in each serving. These lesser-known nutritional powerhouses can add variety and a significant protein boost to your meals.

Amaranth: The Aztec Powerhouse

Amaranth, a pseudocereal like quinoa, is a tiny seed with significant nutritional benefits. One cooked cup has approximately 9 to 9.5 grams of protein, slightly more than quinoa. A staple in ancient Aztec and Incan diets, amaranth is also a complete protein source.

Flavor and Texture: Amaranth has an earthy, nutty flavor. When cooked, it becomes thick, like porridge, and is great for breakfast or to thicken soups and stews.
Other Benefits: Naturally gluten-free, it is a great source of manganese, magnesium, phosphorus, and iron.

Teff: The Tiny Grain from Ethiopia

Teff, which originated in Ethiopia, is the world's smallest grain, yet rich in nutrients and boasts nearly 10 grams of protein per cooked cup. Its nutritional profile includes high levels of calcium, iron, and fiber, making it a valuable addition to many diets.

Flavor and Texture: Teff has a mild, molasses-like, and nutty flavor. It cooks down to a consistency similar to cream of wheat and can be used for porridge or to create thick dishes.
Culinary Uses: It is famously used to make injera, the traditional Ethiopian flatbread, and can also be used as flour for baking or as a thickener for stews.

Spelt: The Hearty Ancient Wheat

Spelt, an ancient variety of wheat, is a robust grain that provides a significant protein boost. With around 10.5 grams of protein per cooked cup, it surpasses quinoa and has a chewy texture and nutty flavor. However, it is not gluten-free and should be avoided by those with celiac disease or gluten sensitivity.

Flavor and Texture: Spelt has a distinctly nutty flavor and a firm, satisfyingly chewy texture, making it perfect for grain bowls and salads.
Culinary Uses: Whole spelt berries can be used in place of barley or farro in soups, stews, or salads. Spelt flour is also a popular alternative to wheat flour in baking.

Kamut: The Khorasan Wheat

Kamut, or khorasan wheat, is another ancient grain with a higher protein count. It delivers approximately 10 grams of protein per cooked cup, along with healthy fats, fiber, and essential minerals like magnesium, iron, and zinc. Kamut contains gluten, but some with non-celiac sensitivities report it is easier to digest.

Flavor and Texture: Kamut berries are larger and firmer than many other grains, offering a hearty, chewy texture and rich, nutty flavor.
Culinary Uses: Kamut holds its shape well, making it excellent in soups, stews, and casseroles. It can also be cooked as a hot cereal.

Comparison of High-Protein Grains


Grain	Protein per cooked cup (approx.)	Gluten-Free	Texture	Key Nutrients	Culinary Uses
Spelt	10.5g	No	Chewy, nutty	Manganese, Zinc, Iron, Fiber	Soups, salads, baking
Kamut	10g	No	Chewy, firm	Magnesium, Zinc, Fiber	Soups, stews, grain bowls
Teff	10g	Yes	Soft, porridge-like	Calcium, Iron, Fiber	Porridge, baked goods, injera
Amaranth	9-9.5g	Yes	Porridge-like	Manganese, Magnesium, Iron	Porridge, soups, stews
Quinoa	8g	Yes	Fluffy, nutty	Magnesium, Fiber, Complete Protein	Salads, side dishes

Incorporating Higher-Protein Grains into Your Diet

Expanding your grain choices beyond quinoa can significantly enhance your nutritional profile. Here are some simple ways to use these alternatives in your cooking:

Meal Prep: Cook a large batch of spelt, kamut, or amaranth at the beginning of the week to use as a base for salads, bowls, or side dishes.
Breakfast Porridge: Substitute oatmeal for a warm bowl of amaranth or teff porridge. Add fruit, nuts, and a drizzle of honey for a delicious and filling start to your day.
Soup Thickener: The soft, creamy texture of cooked teff or amaranth makes them great natural thickeners for soups and stews.
Gluten-Free Baking: Teff and amaranth flours are fantastic for gluten-free baking, though they may need a binder like xanthan gum for the right consistency.

These grains boost your protein intake and provide other vitamins, minerals, and antioxidants that support overall health. Diversifying grain consumption allows for a wider array of flavors and health benefits.

For more information on the nutritional content of whole grains, see the resources provided by the Whole Grains Council at https://wholegrainscouncil.org/.

Conclusion

While quinoa is a valuable source of protein and essential amino acids, it is not the only plant-based protein grain. Amaranth, teff, spelt, and kamut all offer a higher protein content and a diverse range of nutritional advantages. By incorporating these ancient grains into your diet, you can enjoy new textures and flavors while maximizing your intake of protein, fiber, and essential minerals. Whether making porridge, a grain bowl, or a stew, these alternatives prove there are many options beyond quinoa to help meet nutritional goals.

Frequently Asked Questions

A pseudocereal is a plant that produces seeds or fruits that are used like cereal grains. Quinoa and amaranth are common examples, as they are seeds from a leafy plant rather than a grass.

Amaranth and teff are naturally gluten-free pseudocereals, safe for those with celiac disease or gluten sensitivities. Spelt and Kamut, as ancient forms of wheat, contain gluten and should be avoided.

Amaranth has slightly more protein than quinoa. Amaranth typically offers 9 to 9.5 grams of protein per cooked cup, while quinoa provides about 8 grams for the same serving size.

Yes, teff flour is excellent for baking, especially in gluten-free recipes. Its fine texture and natural binding properties make it a great option for baked goods like pancakes, cookies, and breads.

While rinsing most grains is recommended, quinoa specifically needs rinsing to remove its bitter outer coating (saponins). Amaranth can also benefit from rinsing. Other grains like spelt may not require it but rinsing is always a good practice.

While several grains offer more protein, quinoa is notable for being a complete protein and a rich source of magnesium and folate. Amaranth is another complete protein source rich in manganese, and teff is a standout for its high calcium content.

High-protein grains like spelt, kamut, and teff are also excellent sources of dietary fiber. This combination helps promote satiety, aid digestion, and provide sustained energy release.