What are the best high-protein whole grains?

Are you curious about the best high-protein whole grains for a healthy diet? This is one of the most common questions I am asked as a registered dietitian nutritionist (RDN). Why the interest? It’s simple. Whole grains are not just energy sources; they’re nutrient powerhouses.

Whole grains are a great source of protein, fiber, and other essential nutrients. They are an important part of a healthy diet and can help with weight management, digestive health, and overall well-being. However, not all whole grains are created equal, especially when it comes to protein content. Indeed, some whole grains are higher in protein than others, making them a better choice for those looking to increase their protein intake.

So, what are some of the best high-protein whole grains out there? And how can you easily add them to your diet? Let’s dive in.

Top High-Protein Whole Grains

The criteria for our selection are based on the nutritional value found in a standard 1/2 cup serving size. Specifically, we chose grains with at least 3 grams of protein in a 1/2 cup serving. We also examined their fiber content. The eight grains are:

• Quinoa
• Amaranth
• Teff
• Wild rice
• Spelt
• Oats
• Buckwheat
• Millet

We also highlight if they are gluten-free and have other unique or health benefits.

High-Protein Grain 1: Quinoa

Quinoa is a high-protein whole grain that is often hailed as a superfood. A 1/2 cup serving of cooked quinoa has about 4 grams of protein and 2.5 to 3 grams of fiber.

Additional Health Benefits:

• Complete Protein: Quinoa is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source. This is particularly beneficial for vegetarians and vegans.
• Gluten-Free: Yes.
• Rich in Vitamins and Minerals: It’s a great source of magnesium, iron, B vitamins, calcium, potassium, and vitamin E.

High-Protein Grain 2: Amaranth

Amaranth is an exceptional high-protein whole grain. A 1/2 cup of cooked amaranth contains about 4.7 grams of protein and 2.5 grams of fiber.

Unique Features and Health Benefits:

• Ancient Grain with a Rich History: Amaranth has been cultivated for centuries. It’s often considered an “ancient grain” like quinoa.
• High in Lysine: Unlike many grains, amaranth is rich in lysine. Lysine is an essential amino acid that is often lacking in plant-based diets. It is vital for proper growth and tissue repair.
• Gluten-Free: Yes.
• Rich in Minerals: It is exceptionally high in manganese, magnesium, phosphorus, and iron.

High-Protein Grain 3: Teff

Teff is a high-protein whole grain that packs a substantial nutritional punch. A 1/2 cup serving of cooked teff has about 5 grams of protein and 3.5 grams of fiber.

Unique Attributes and Health Benefits:

• Tiny Grain, Big Nutrition: Teff is the smallest grain in the world. However, it’s densely packed with various nutrients despite its tiny size.
• Gluten-Free: Yes.
• Minerals: Teff contains a higher calcium level than other grains. It is also an excellent source of iron.
• Resistant Starch: Teff contains a significant amount of resistant starch, a type of dietary fiber that can aid in weight management, blood sugar control, and colon health.
• Cultural Staple with Historical Significance: Teff originated in Ethiopia, where it’s a staple. It’s traditionally used to make injera, a sourdough flatbread.

High-Protein Grain 4: Wild Rice

Wild rice is a high-protein whole grain that is more than just a culinary delight. A 1/2 cup serving of cooked wild rice has about 3.5 grams of protein and 1.5 grams of fiber.

Distinct Flavor and Uses:

• Unique Taste: Wild rice boasts a distinctive, nutty flavor that distinguishes it from other grains. This rich taste profile adds depth and interest to a variety of dishes.
• Gluten-Free: Yes.
• Texture and Aesthetics: It has a chewy texture and a striking dark color that can enhance the visual appeal of meals.
• Versatility in Cooking: Wild rice can be used in many recipes, from soups and salads to pilafs and stuffings. Its robust flavor pairs well with a wide range of ingredients.
• Nutritional Benefits: Beyond protein and fiber, wild rice is rich in antioxidants and essential minerals, such as phosphorus, zinc, and magnesium.
• Native American Staple: This grain holds several cultural significance. Notably, it was traditionally harvested and consumed by Native American tribes, particularly in the Great Lakes region.
• Water-Grown Grain: Unlike most grains, wild rice is an aquatic grass.

High-Protein Grain 5: Spelt

Spelt is a high-protein whole grain that’s been cherished for centuries. A 1/2 cup serving of cooked spelt has about 5.5 grams of protein and 3.8 grams of fiber.

Versatility in Cooking:

• Ancient Grain with a Modern Twist: Spelt is an ancient grain that fits seamlessly into modern cuisine.
• Gluten-Free: No.
• Flavor and Texture: Spelt has a slightly nutty and slightly sweet flavor, making it a flavorful alternative to more common grains like wheat. It also has a chewy texture that holds up well in pilafs, salads, soups, and stews. It can also be used as a substitute for rice or pasta.
• Baking: Spelt flour is a popular choice for baking because it gives a tender texture to breads and pastries.
• Whole or Ground: Spelt can be enjoyed whole, in its grain form, or ground into flour, offering a range of culinary uses.

Whole Grain 6: Oats

Oats are a familiar high-protein whole grain, renowned not only for their comforting texture but also for their nutritional value. A 1/2 cup serving of cooked oats has about 3 grams of protein and 4 grams of fiber.

Common Use in Breakfast Dishes:

• Versatile Breakfast Staple: Oats are some of the most common breakfast staples. In addition to making classic oatmeal, use them in overnight oats and add to smoothies.
• Customizable: Oats pair well with a range of toppings and mix-ins, such as fresh fruits, nuts, seeds, and sweeteners, allowing for endless variety in breakfast dishes.
• Gluten-Free: Yes. However, it’s important to note that oats are often processed in facilities that also handle wheat, barley, and rye, which can lead to cross-contamination of gluten.

High-Protein Grain 7: Buckwheat

Despite its name, Buckwheat is not related to wheat. A 1/2 cup serving of cooked buckwheat has about 3 grams of protein and 2-3 grams of fiber.

Insights on its Gluten-Free Nature:

• Not a Wheat Variety: Buckwheat is not a type of wheat but rather a plant seed related to rhubarb and sorrel.
• Gluten-Free: Yes.
• Versatile Ingredient in Gluten-Free Cooking: Buckwheat is often used in various gluten-free recipes. It is available as buckwheat groats, flour, and noodles (soba).
• Rich in Nutrients: It is high in magnesium, manganese, and copper and is a good source of B vitamins.

High-Protein Grain 8: Millet

Millet is a small but mighty high-protein seed grass. A 1/2 cup serving of cooked millet contains about 3.5 grams of protein and 1.5 grams of fiber.

Mild Flavor and Adaptability:

• Subtle Taste: Millet has a mild, slightly nutty flavor, making it a versatile grain that can easily blend into various dishes without overpowering the other ingredients.
• Culinary Versatility: Millet can be cooked to a fluffy texture similar to rice or quinoa.
• Global Ingredient: Millet is a staple in many parts of the world, particularly in Africa and Asia. It is used in everything from breads and pilafs to porridge and traditional fermented beverages.
• Nutrient-Dense: Millet is also a great source of essential minerals like magnesium, phosphorus, and manganese.
• Gluten-Free Grain: Yes.

Tips for Cooking High-Protein Whole Grains

Cooking whole grains doesn’t have to be daunting. With a few simple tips, you can easily master the art of preparing these nutritious staples:

1. Measure and Rinse: For most grains, begin by measuring and rinsing under cold water to remove any dust or impurities. This step is especially important for quinoa, which has a natural coating of saponin that can taste bitter.
2. Use the Right Water Ratio: Different grains require different amounts of water. A general rule is two parts water to 1 part grain, but this can vary, so it’s best to check specific instructions for each type.
3. Add Flavor: Consider cooking grains in vegetable or chicken broth instead of water for added flavor. You can also add herbs or spices like bay leaves, garlic, or rosemary.
4. Simmer Gently: Bring the water to a boil, add your grains, then reduce the heat to a simmer. Cover and cook until the grains are tender and the water is absorbed. Avoid stirring too much because this can make some grains mushy.
5. Rest After Cooking: Let the grains sit covered for about 5-10 minutes after turning off the heat. This allows them to absorb any residual moisture and makes them fluffier.
6. Store Properly: Cooked grains can be stored in the refrigerator for several days, making them a great option for meal prep. You can also freeze them for longer storage.
7. Experiment with Techniques: Try different cooking methods like boiling, steaming, or using a rice cooker. Each method can offer a different texture to the grains.

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