10 Grains That Pack a Punch in the Protein Department

When people think of protein foods, semolina (white) pasta isn’t always top of mind. But a standard serving of classic semolina pasta contains seven grams of protein. Pasta is a unique refined grain because its protein structure is digested more slowly, providing steady energy to the body instead of a spike in blood sugar. And since it naturally contains essential nutrients, it is enriched with iron and B vitamins, and it doesn’t have added sugar, fat, or sodium like “indulgent” refined grains such as cookies, pies, and cakes. Pasta can be a protein-containing grain that can fit in an overall healthy diet!

Sorghum is an ancient grain that is a popular staple in parts of Africa and Australia, but it is consumed in other parts of the world, too. One cup of uncooked sorghum provides a whopping 10 grams of protein, making it a fantastic option for people who are trying to boost their protein intake, especially if they are following a gluten-free lifestyle as well. Sorghum can be enjoyed as a side dish or a base for a hearty dish. Or for a simple snack, pop the sorghum kernels the same way you make popcorn for a crunchy snack that won’t get stuck in your teeth.

Quinoa is a popular grain – and for good reason. Not only does quinoa contain antioxidants and important nutrients like iron, but it also clocks in at four grams of protein per half cup (uncooked). For a tasty breakfast, try a quinoa bowl with some nutrient-packed toppings.

For a grain that has a taste that is more on the nutty side, spelt is a nice option. With five grams of protein per half cup, enjoying it can give a boost of protein to your dishes in a yummy way. Note that spelt contains gluten, so it is not suitable for people with a gluten sensitivity.

Whether it is added to soups or salads, enjoyed as a breakfast grain, or simply eaten on its own, buckwheat is a hearty grain that can enhance many dishes. Plus, a half cup of cooked buckwheat contains three grams of protein along with a hefty amount of fiber, iron, calcium, and many other important nutrients.

Khorasan wheat, or kamut, is a grain that can be used in the same way that many people would use rice. With a unique nutty and buttery flavor, a half cup of cooked kamut provides a solid 4.5 grams of protein.

Despite the name, wild rice isn’t technically a type of rice but rather the seed of an aquatic grass. However, that shouldn’t stop you from leaning on it as a yummy side dish. One cup of wild rice contains 6.5 grams of protein along with almost three grams of fiber and a slew of micronutrients. While the protein content of wild rice may be relatively low, it is still a noteworthy option, as it supplies all of the essential amino acids the body needs, making it a complete protein choice.

Amaranth is not technically a grain (it is a pseudograin by definition), but since it’s enjoyed and served as a grain, many people consider it part of this food group. If you are looking for a grain that helps you meet your protein goals, know that a half cup of cooked amaranth contains four grams of protein along with many other good-for-you nutrients.

If you are looking for a slightly chewy grain that offers a satisfying earthy taste, then wheat berries will be sure to please. Since a 48-gram serving of wheat berries contains nine grams of protein, including it in recipes can be a simple way to boost the protein content of your dishes.

Farro is truly a satisfying grain due to its craveable flavor and unique texture. Bonus? Enjoying a third cup of farro will fuel your body with five grams of protein. Consider using this grain the next time you’re making a stir-fry that needs a little bit of a protein boost.