Rank & filter
Flours by protein, gluten, minerals
Click a column to sort. Filter by family or gluten. Values are typical whole-grain flour — open a grain to see bolted and high-extraction numbers. USDA & harvest-survey sources →
| Einkorn | 16.0 | 16.0 | 6.5 | Weak gluten | 9.0 | 4.7 | 150 | 333 |
| Khorasan (Kamut®) | 15.2 | 15.2 | 10.0 | Moderate gluten | 9.1 | 4.4 | 134 | 337 |
| Wild Rice | 14.7 | 14.7 | 0.0 | No gluten | 6.2 | 2.0 | 177 | 357 |
| Hard Red Spring Wheat | 14.5 | 14.5 | 12.4 | Strong gluten | 12.2 | 3.6 | 126 | 339 |
| Amaranth | 14.5 | 14.5 | 0.0 | No gluten | 6.7 | 7.6 | 248 | 371 |
| Quinoa | 14.1 | 14.1 | 0.0 | No gluten | 7.0 | 4.6 | 197 | 368 |
| Durum Wheat | 14.0 | 14.0 | 11.2 | Moderate gluten | 9.6 | 3.5 | 144 | 339 |
| Spelt | 13.5 | 13.5 | 9.0 | Moderate gluten | 10.7 | 4.4 | 136 | 338 |
| Oat Groats | 13.5 | 13.5 | 0.0 | No gluten | 10.6 | 4.7 | 177 | 389 |
| Freekeh | 13.5 | 13.5 | 9.5 | Moderate gluten | 13.3 | 4.5 | 140 | 325 |
| Buckwheat Groats | 13.3 | 13.3 | 0.0 | No gluten | 10.0 | 2.2 | 231 | 343 |
| Emmer (Farro) | 13.2 | 13.2 | 7.8 | Weak gluten | 10.6 | 4.0 | 128 | 335 |
| Triticale | 13.2 | 13.2 | 8.8 | Moderate gluten | 14.6 | 2.6 | 130 | 336 |
| Teff | 13.0 | 13.0 | 0.0 | No gluten | 8.0 | 7.6 | 184 | 367 |
| Hard White Wheat | 12.6 | 12.6 | 10.6 | Strong gluten | 11.4 | 3.4 | 118 | 340 |
| Hard Red Winter Wheat | 12.2 | 12.2 | 10.2 | Strong gluten | 12.2 | 3.6 | 124 | 340 |
| Barley (Hulled) | 11.5 | 11.5 | 2.5 | Weak gluten | 17.3 | 3.6 | 133 | 354 |
| Proso Millet | 11.0 | 11.0 | 0.0 | No gluten | 8.5 | 3.0 | 114 | 378 |
| Sorghum | 10.6 | 10.6 | 0.0 | No gluten | 6.7 | 4.4 | 165 | 339 |
| Rye | 10.5 | 10.5 | 3.5 | Weak gluten | 15.1 | 2.6 | 110 | 338 |
| Flint Corn | 10.0 | 10.0 | 0.0 | No gluten | 8.4 | 2.9 | 132 | 362 |
| Soft Red Winter Wheat | 9.8 | 9.8 | 7.4 | Weak gluten | 11.0 | 3.2 | 110 | 332 |
| Soft White Wheat | 9.2 | 9.2 | 6.8 | Weak gluten | 10.6 | 3.1 | 108 | 330 |
| Fonio | 9.0 | 9.0 | 0.0 | No gluten | 2.2 | 8.5 | 90 | 360 |
| Dent Corn | 8.8 | 8.8 | 0.0 | No gluten | 7.3 | 2.7 | 127 | 365 |
| Brown Rice | 7.5 | 7.5 | 0.0 | No gluten | 3.5 | 1.5 | 143 | 370 |
Per 100 g typical whole berries / whole-grain flour. Ranges vary by harvest. Not a lab assay — use your miller’s spec when you have one.