Grains are all the rage and are often promoted as part of a healthy diet for their high fiber content. But fiber isn't the only benefit of eating grains. Many are packed with protein as well.
Choose Your Grain
The protein content listed in the first row is for one cup of uncooked (raw) grain. All protein nutrition facts come from Self magazine's Nutrition Data Website. Although quinoa is technically a seed, it is included on this list because it is grown as a grain crop and also usually prepared as a grain.
| Grain | Protein Content | Serving Size | Protein Per Serving |
| Amaranth | 26 grams | 1/4 cup | 6.5 grams |
| Barley | 20 grams | 1/4 cup | 5 grams |
| Brown Rice (long grain) | 15 grams | 1/4 cup | 4 grams |
| Buckwheat | 23 grams | 1/4 cup | 6 grams |
| Corn | 16 grams | 1/2 cup | 4 grams |
| Millet | 22 grams | 1/4 cup | 5.5 grams |
| Oats | 10 grams | 1/2 cup | 5 grams |
| Quinoa (seed) | 24 grams | 1/4 cup | 6 grams |
| Rye | 25 grams | 1/4 cup | 6 grams |
| Sorghum | 22 grams | 1/4 cup | 5.5 grams |
| Spelt | 25 grams | 1/4 cup | 6 grams |
| Teff | 25 grams | 1/4 cup | 6 grams |
| Triticale | 25 grams | 1/4 cup | 6 grams |
| Wild Rice | 24 grams | 1/4 cup | 6 grams |
| Wheat (flour) | 16 grams | 1/4 cup | 4 grams |
Great for Vegetarians
Grains are often the cornerstone of vegetarian diets. They are easily incorporated into countless recipes to provide an excellent source of protein. Grains are delicious in homemade breads, salads, casseroles, or cereals.
The healthiest grain options are unrefined whole grains. Refined grain products often lose vital nutrients during processing and tend to have added sugars and preservatives. If you're a vegetarian, use the above chart to help you determine which grains can help you meet your daily protein goal.
