Grains compared
Rice, quinoa, bulgur, barley, buckwheat, couscous, millet, oats and pasta, on the same scale.
Short answer
Per 100 calories, Wild Rice has the most protein (4g) and Bulgur the most fiber (5.4g). Bulgur has the fewest calories per 100g (83).
The numbers
| Food | kcal /100g | Protein /100g | Fiber /100g | Protein /100 kcal | Fiber /100 kcal |
|---|---|---|---|---|---|
| Wild Rice | 101 | 4g | 1.8g | 4g | 1.8g |
| Bulgur | 83 | 3.1g | 4.5g | 3.7g | 5.4g |
| Buckwheat Groats | 92 | 3.4g | 2.7g | 3.7g | 2.9g |
| Quinoa | 120 | 4.4g | 2.8g | 3.7g | 2.3g |
| Couscous | 112 | 3.8g | 1.4g | 3.4g | 1.3g |
| Millet | 119 | 3.5g | 1.3g | 2.9g | 1.1g |
| White Rice (Parboiled) | 123 | 2.9g | 0.9g | 2.4g | 0.7g |
| Parboiled Brown Rice | 147 | 3.1g | 1.7g | 2.1g | 1.2g |
| Pearled Barley | 123 | 2.3g | 3.8g | 1.8g | 3.1g |
These rows are listed in a different state (or none), so their per-100g figures are not directly comparable with the cooked rows above. Per 100 calories is the fair comparison. A dash means the USDA row has no figure.
| Food | kcal /100g | Protein /100g | Fiber /100g | Protein /100 kcal | Fiber /100 kcal |
|---|---|---|---|---|---|
| Pasta | 371 | 13g | 3.2g | 3.5g | 0.9g |
| Oats | 379 | 13.2g | 10.1g | 3.5g | 2.7g |
Source: USDA FoodData Central rows, as listed on each food's page.
Know how much you need first
The free quiz shows your daily calorie and protein target before it asks for anything else.
Take the free quizEvery head-to-head
Buckwheat Groats
Bulgur
Couscous
Millet
Oats
Parboiled Brown Rice
Pasta
Pearled Barley
Quinoa
White Rice (Parboiled)
Common questions
Which has the most protein per 100g: grains?
Quinoa has the most protein per 100g among the 9 cooked foods compared here, at 4.4g.
Which has the most protein for the calories?
Wild Rice: 4g of protein per 100 calories. Counting per calorie, not per gram, keeps dry and cooked foods comparable.
Which has the fewest calories?
Bulgur has the fewest calories per 100g, at 83.