If you're trying to boost your protein intake [1], you are likely already focusing on foods like meats, eggs, nuts, and beans. But grains, often thought of as just a carb source, can be a natural source of protein too. From rice and bread to our beloved popcorn [2], the grain choices that we have at our fingertips are vast. And while there are some grain options that contain absolutely no protein, there are others that provide a hefty supply of this muscle-building nutrient.
So, whether you are adding grains to your Buddha bowl [3], using them as a side dish to enjoy with your dinner, or including them in your soup or salad, lean on these grains to get some extra protein in your diet in a natural way.
Semolina
When people think of protein foods, semolina (white) pasta isn't always top of mind. But a standard serving of classic semolina pasta contains 7 grams of protein [4]. 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 is 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
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 [5], 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
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 a 4 grams of protein per ½ cup (uncooked) serving. [6] For a tasty breakfast, try a quinoa bowl with some nutrient-packed toppings.
Spelt
For a grain that has a taste that is more on the nutty side, spelt is a nice option. With 5 grams of protein per ½ cup [7], 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.
Buckwheat
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, ½ cup of cooked buckwheat contains 3 grams of protein [8] along with a hefty amount of fibre, iron, calcium, and many other important nutrients.
Kamut
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 flavour, a ½ cup of cooked kamut provides a solid 4.5 grams protein [9].
Wild Rice
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 [10] along with almost 3 grams of fibre 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
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 ½ cup of cooked amaranth contains 4 grams of protein [11] along with many other good-for-you nutrients.
Wheat Berries
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 9 grams of protein [12], including it in recipes can be a simple way to boost the protein content of your dishes.
Farro
Farro is truly a satisfying grain due to its craveable flavour and unique texture. Bonus? Enjoying 1/3 cup of farro will fuel your body with 5 grams of protein [13]. Consider using this grain the next time you're making a stir fry that needs a little bit of a protein boost.