Which Starch Has the Most Protein? A Comprehensive Guide

December 7, 2025 •

4 min read

While most people associate starches primarily with carbohydrates, certain ancient grains and pseudo-cereals boast a surprisingly high protein content. For example, some sources report that spelt can contain over 10 grams of protein per cooked cup. This article explores the starches that pack the biggest protein punch, helping you make more informed dietary choices.

Quick Summary

This guide reveals the highest-protein starches, detailing nutritional information for top contenders like spelt, kamut, and amaranth. It compares various options and offers practical tips for adding these nutrient-dense foods to your diet.

Key Points

Top Contenders: Ancient grains like spelt, kamut, and teff offer some of the highest protein content among starches, with up to 10 grams per cooked cup.
Complete Proteins: Pseudo-cereals amaranth and quinoa are considered complete proteins, containing all nine essential amino acids.
Beyond Protein: High-protein starches are also rich in fiber, vitamins, and minerals, providing more comprehensive nutritional value than refined starches.
Versatile Uses: These grains can be incorporated into your diet in various ways, from breakfast porridges and grain bowls to soups and baked goods.
Better Alternative: For those looking to increase protein from starches, choosing options like spelt or quinoa over white rice or potatoes is a more effective strategy.
Nutrient-Dense Choice: The takeaway is to opt for whole, unprocessed starches to get the most nutritional bang for your buck.

The Surprising Protein Power of Starches

When planning a high-protein diet, starches like white rice and potatoes often take a backseat to animal products and legumes. However, this overlooks a crucial subset of starches: ancient grains and pseudo-cereals that contain a significantly higher protein content than their more common counterparts. Understanding these differences can be a game-changer for those seeking to boost their plant-based protein intake.

The Top Contenders: High-Protein Starches

Several specific starches stand out for their robust protein profiles. These grains and seeds are often a good source of fiber and minerals as well, making them nutritionally superior to refined starches.

Spelt

An ancient grain and a relative of modern wheat, spelt is a powerful source of plant-based protein. One cooked cup can provide over 10 grams of protein, in addition to being rich in dietary fiber. It has a slightly nutty, sweet flavor and a chewy texture, making it a great addition to salads, soups, and pilafs.

Kamut

Also known as Khorasan wheat, Kamut is another ancient grain with impressive protein levels, offering around 10 grams per cooked cup. It is noted for its rich, nutty taste and a firm texture that holds up well in soups, stews, and casseroles. Kamut is also known to have higher levels of fatty acids than modern wheat.

Teff

This tiny but mighty grain, a staple in Ethiopian cuisine, provides about 10 grams of protein per cooked cup. Teff is gluten-free and a solid source of iron and calcium. It has a fine texture and is often used to make the fermented flatbread injera or in porridge and baked goods.

Amaranth

Technically a seed but often used as a grain, amaranth is one of the few plant-based foods considered a complete protein, meaning it contains all nine essential amino acids. A single cooked cup delivers around 9.5 grams of protein. It is naturally gluten-free and packed with antioxidants and fiber, making it an excellent thickener for soups or a hot cereal substitute.

Quinoa

Another popular pseudo-cereal, quinoa is widely recognized as a complete protein source. A cooked cup of quinoa contains approximately 8 grams of protein. It is gluten-free and rich in fiber, magnesium, and phosphorus. Its mild, nutty flavor and fluffy texture make it incredibly versatile, suitable for grain bowls, salads, and as a rice substitute.

Comparison of Protein in Various Starches

To put these figures into perspective, here is a comparison of the protein content of various starches, typically measured per one cooked cup unless otherwise noted.


Starch (per cooked cup)	Protein (g)	Key Characteristics	Gluten-Free	Source (approximate)
Spelt	10.7	Ancient wheat, nutty flavor, high fiber	No
Kamut	9.8	Ancient wheat, buttery flavor, high minerals	No
Teff	9.8	Tiny grain, earthy flavor, high iron/calcium	Yes
Amaranth	9.3	Pseudo-cereal, complete protein, high fiber	Yes
Quinoa	8.1	Pseudo-cereal, complete protein, nutty flavor	Yes
Oats	5.9	Common grain, beta-glucan fiber, versatile	Depends on processing
Wild Rice	6.5	Aquatic grass seed, nutty flavor, higher fiber than brown rice	Yes
Brown Rice	5.5	Nutty flavor, good source of fiber	Yes
White Potato (medium)	4.6	Vegetable starch, nutrient-dense with skin	Yes
Sweet Potato (medium)	3.6	Root vegetable, high in Vitamin A, lower protein	Yes

Incorporating High-Protein Starches into Your Diet

Including these starches in your meals is a simple way to boost nutritional value and variety. Here are some easy ideas:

Breakfast Porridge: Substitute your regular oatmeal with cooked amaranth or teff. Top with nuts, seeds, and berries for extra protein and fiber.
Grain Bowls: Use cooked quinoa, spelt, or farro as the base for a hearty grain bowl. Add roasted vegetables, a lean protein source, and a flavorful dressing.
Stir-Fries and Pilafs: Replace white rice with wild rice or quinoa for a more nutrient-dense base. Wild rice adds a fantastic, chewy texture.
Soups and Stews: Add kamut or spelt berries to thicken and add substance to soups and stews. They maintain their shape and have a satisfying chew.
Baking: Use flours made from high-protein starches like spelt or amaranth to increase the protein content of breads, pancakes, and muffins.

For more ideas on how to use high-protein grains, Health.com offers some great suggestions for meals like grain bowls and hearty salads. Read more here.

Conclusion: Choosing the Right Starch for Your Protein Goals

When it comes to selecting a starch for maximum protein, ancient grains and pseudo-cereals like spelt, kamut, teff, amaranth, and quinoa are clear winners. They offer a significant protein boost alongside other beneficial nutrients like fiber, vitamins, and minerals. While common staples like potatoes and rice do offer some protein, the concentrated protein in these alternatives makes them a superior choice for those looking to optimize their intake. By incorporating these flavorful and versatile starches into your diet, you can easily enhance your meals and support your nutritional goals.

Frequently Asked Questions

A medium-sized white potato with the skin provides a moderate amount of protein, around 4.6 grams. While not the highest among starches, it is a decent source when compared to other root vegetables.

Quinoa is a pseudo-cereal that is celebrated because it is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. This makes it a very valuable plant-based protein source.

Amaranth contains slightly more protein per cooked cup than quinoa (approx. 9.5g vs 8.1g) and is also a complete protein. Both are excellent choices, and the 'better' one depends on your specific taste and nutritional needs.

Yes, you can easily replace white or brown rice with high-protein grains like quinoa, wild rice, or teff. This substitution will increase your protein, fiber, and micronutrient intake per serving.

Some high-protein starches, including amaranth, quinoa, teff, and wild rice, are naturally gluten-free. Grains like spelt and kamut, which are types of wheat, do contain gluten and should be avoided by those with celiac disease or gluten sensitivities.

The protein content itself is not significantly affected by standard cooking methods like boiling or baking. However, combining cooked starches with other protein sources, like vegetables, legumes, or meats, can create a more protein-rich meal.

For muscle building, a complete protein source like amaranth or quinoa is particularly beneficial due to its full profile of essential amino acids. However, the overall protein content of your diet, including protein from other food groups, is most important.