Top 10 · Updated October 2026

Highest-Protein Medium Grain Rices

Medium grain rices: typically 6.7 g of protein per 100 g (median of 25 products). The medium grain rices with the most protein per 100 g. Useful if you are trying to increase your protein intake. We checked 22 medium grain rices with complete data.

1

Wada Kolam Rice

355 kcal 0 g sugar 11 g protein 2.2 g fat

Also: Vegetarian
2

Sona masoori rice

Tilda

b 356 kcal 0 g sugar 8.9 g protein 0 g fat
3

Crystal Sona Masoori Rice

b 356 kcal 0 g sugar 8.9 g protein 0 g fat
4

Medium grain rice

Rico · 80 oz

333 kcal 8.9 g protein 0 g fat
5

Riso ribe parboiled

Il Gigante · 1 kg

b 351 kcal 0.8 g sugar 8.6 g protein 1.3 g fat
6

Arroz de Valencia categoría extra

Eroski

b 339 kcal 0 g sugar 8.2 g protein 0.8 g fat
7

Arroz integral

Eroski · 1 kg

b 343 kcal 0 g sugar 7.8 g protein 2.5 g fat

Also: No additives
8

Karnool Sona Masoori Reis

Anupama Rice · 10kg

NOVA 1 350 kcal 0.2 g sugar 7 g protein 0.9 g fat

Also: Palm oil free · Vegan · Vegetarian
9

Arròs avi trias

Avi Trias · 1 kg

b 346 kcal 0.3 g sugar 7 g protein 0.6 g fat
10

Riz long grain

Volg · 1pcs

b 352 kcal 0.5 g sugar 6.7 g protein 1 g fat

How we built this list

We ranked all published medium grain rices on Foodmetria that have a photo and the required nutrition data, using values per 100 g from the product label. Ties are broken by Nutri-Score and by how often shoppers scan the product. Rankings update automatically as label data changes. Read our methodology.

More medium grain rices rankings

Healthiest Medium Grain Rices by Nutri-Score Lowest-Calorie Medium Grain Rices Best Low-Sugar Medium Grain Rices All medium grain rices