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:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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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