10 High-Protein Grains — and How to Add Them to Your Diet, According to a Dietitian

When you think of the nutritional content of grains, you may think mainly of carbohydrates. Many people are surprised to learn that many types of grains contain protein, too. In fact, whole grains are one of the major sources of plant proteins in human diets. 

There are many types of high-protein grains. Each provides valuable nutrients (in addition to protein), and can be part of a balanced diet. 

Here are 10 high-protein grains, along with their health benefits and tips for how to use them.

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1. Wheat berries

Despite the word “berries,” wheat berries aren’t berries at all. They are a whole grain, which means they contain the entire edible part of the wheat kernel: the bran, germ, and endosperm. Wheat berries contain more protein per serving than any other grain on this list. They’re also rich in nutrients including magnesium, phosphorus, and iron. 

The nutritional profile for 1 cup of cooked wheat berries (from about ½ cup dry, since they double in size when cooked) includes:

• Calories: 340

• Carbs: 64 g

• Fat: 3 g

• Fiber: 8 g

• Protein: 18 g

Wheat berries make a great addition to soups or salads. You can also toss them with dried fruit for a filling snack, or use them to make a hot cereal for breakfast. 

2. Amaranth

Amaranth is a type of ancient grain. This refers to grains that have been around for centuries and have remained largely unchanged. Amaranth is technically a seed, which makes it a pseudocereal or pseudograin. But because of the way it’s cooked and eaten, it’s categorized as a grain. Amaranth is naturally gluten free, and rich in many nutrients including iron, magnesium, and zinc. 

The nutritional profile for 1 cup of cooked amaranth includes:

• Calories: 251

• Carbs: 46 g

• Fat: 4 g

• Fiber: 5 g

• Protein: 9 g

EXPERT PICKS: WHAT TO READ NEXT

• What are whole grains, anyway? Whole grains contain the entire grain seed, as opposed to refined grains, which have parts removed. Whole grains have more nutrients than refined grains.

• Brown rice vs. white rice: Brown rice is denser in nutrients than white rice, but both can provide health benefits as part of a balanced diet. 

• What are “ancient grains” and are they good for you? Ancient grains usually offer more nutrition than modern grains, like wheat, corn, and rice. Here’s why.

Amaranth can be boiled and eaten as a porridge, or used in various dishes in place of rice. It can also be “popped” on a stovetop skillet similar to the way you would pop popcorn. When you pop amaranth, it becomes tiny white puff balls, which you can eat as is or mixed into granola, yogurt, or batter for baked goods. 

3. Whole farro

Farro is another type of ancient grain. And it’s a whole grain, which means the entire grain kernel is used and eaten. 

Note that some farro in the store is labeled “pearled” or “semi pearled.” This means that either all or part of the bran has been removed. These types of farro cook faster than whole farro. But they’re lower in nutrients, too, including protein and fiber. These farro options are still a nutritious choice. But look for whole farro when you can, since it provides many minerals including iron, phosphorus, and zinc. Whole farro is also a good source of magnesium and the antioxidant selenium. 

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The nutritional profile for 1 cup of cooked whole farro includes:

• Calories: 246

• Carbs: 51 g

• Fat: 2 g

• Fiber: 8 g

• Protein: 11 g

Farro is known for its nutty flavor and a slightly chewy texture. Many people eat it as a side dish, served similarly to rice. Or it can be tossed with a dressing and fresh herbs, mixed into soups or stews, or used as the base for a grain bowl with whatever toppings you like. 

4. Quinoa

Quinoa is an ancient grain. Like amaranth, it’s technically a seed, and therefore is classified as pseudograin or pseudocereal. Quinoa originated in South America, but in recent decades its popularity has increased dramatically in the U.S. and around the world. 

Quinoa is unique because it’s a complete protein. This means it contains all nine essential amino acids. Most plant foods aren’t complete proteins since they’re missing one or more of these essential amino acids. Quinoa is also naturally gluten free. 

The nutritional profile for 1 cup of cooked quinoa includes:

• Calories: 222

• Carbs: 39 g

• Fat: 4g

• Fiber: 5 g

• Protein: 8 g

Cooked quinoa fluffs up, with a texture and appearance similar to couscous. Try it in a grain bowl with toppings like beans, vegetables, and/or chicken. It can also be mixed into salads or soups.  

5. Hulled barley

There are two main types of barley: hulled and pearled. Hulled barley, a whole grain, is minimally processed. It has had the tough, indigestible hull removed, while leaving much of the outer bran intact. Pearled barley, on the other hand, has both the hull and the outer bran removed. So pearled barley isn’t considered a whole grain, and is less nutritious than hulled barley. 

Hulled barley is extremely high in fiber, providing about one third or more of your daily needs in just 1 cup. Note that barley isn’t gluten free, so if you’re following a gluten-free diet, skip this one. 

The nutritional profile for 1 cup of cooked hulled barley includes:

• Calories: 215

• Carbs: 45 g

• Fat: 1 g

• Fiber: 11 g

• Protein: 8 g

Cooked barley makes an excellent dish when cooked, seasoned, and mixed with nuts or dried cranberries. 

6. Millet

Millet is a staple food in Asia and Africa. Like many of the other high-protein grains on this list, it’s an ancient grain. Because millet provides high amounts of vitamins and minerals — plus plant compounds called phytochemicals that work as antioxidants — it’s sometimes called a nutricereal. Millet is gluten free and has a low glycemic index, which means it doesn’t raise your blood sugar much. 

The nutritional profile for 1 cup of cooked millet includes:

• Calories: 207

• Carbs: 41 g

• Fat: 2 g

• Fiber: 2 g

• Protein: 6 g

Millet has a texture similar to couscous. Because its taste is rather plain on its own, experiment with seasonings to discover what you like best. 

7. Sorghum

Sorghum is a grain many people haven’t heard of before. Native of Africa, sorghum has been around for centuries in many parts of the world. 

Sorghum may be less well known in the U.S., but it’s considered one of the most important cereal grains for food-insecure people worldwide. This may be because the entire sorghum plant is used as food, and it’s able to grow on about 85% of farmland in the world. Sorghum is gluten free and provides iron, phosphorus, and B vitamins.

The nutritional profile for 1 cup of cooked sorghum includes:

• Calories: 208

• Carbs: 46 g

• Fat:  2 g

• Fiber: 4 g

• Protein: 7 g

Sorghum is often ground into a flour and used in gluten-free baking. It can also be cooked into a porridge. 

8. Bulgur

Bulgur is a type of wheat that originated in the Middle East and Mediterranean regions. It has a mild, slightly nutty flavor and somewhat chewy texture. Bulgur is unique in that it’s partially boiled before being sold. This makes the cooking process much quicker than many other whole grains. 

Bulgur is a good source of iron and magnesium. It also provides several B vitamins. 

The nutritional profile for 1 cup of cooked bulgur includes:

• Calories: 151

• Carbs: 34 g

• Fat: Less than 0.5 g

• Fiber: 8 g

• Protein: 6 g

Because of its texture, bulgur is often used in place of ground meats in tacos, chili, or casseroles. Some people mix it with ground meat for bulk. It’s one way to consume less animal protein overall and more plant-based protein. Bulgur is a staple ingredient in the Middle Eastern salad tabbouleh.  

9. Oats

In addition to their protein, oats are an excellent source of fiber. Eating oats is linked to improved heart health, weight management, blood sugar, and gut health. 

The nutritional profile for 1 cup of cooked oats — also known as oatmeal — includes:

• Calories: 166

• Carbs: 28 g

• Fat: 4 g

• Fiber: 4 g

• Protein: 6 g

There are different forms of oats, including rolled, steel cut, and instant. Oats are typically thought of as a breakfast food, in the form of oatmeal, but you can use them in other ways. For example, rolled oats can be ground into a flour and used in place of other wheat-based flours. Oats also work great when toasted and used in granola or added to homemade snack bars.  

10. Brown rice

Unlike many of the other grains on this list, rice isn’t considered an ancient grain. Though rice has been around for centuries, it’s considered a modern grain because it has undergone breeding and been modified from its original state. Still, brown rice is a nutritious whole grain that provides some protein. 

Unlike white rice, brown rice consists of the whole rice grain kernel. This makes it naturally higher in fiber and minerals like magnesium and phosphorus. 

The nutritional profile for 1 cup of cooked brown rice includes:

• Calories: 218

• Carbs: 46 g

• Fat: 2 g

• Fiber: 3.5 g

• Protein: 4.5 g

Cooked brown rice is extremely versatile. You can add it to burritos, grain bowls, or use it in fried rice. Brown rice can be mixed with ancient grains or white rice. Combining brown rice with other grains is one way to get used to their new textures and flavors. 

Benefits of high-protein grains

Eating high-protein grains can help you meet your daily protein needs. It can also help reduce your reliance on animal protein sources. A plant-based diet is good for your health and good for the environment. 

Adding high-protein grains to your diet can help your health by providing: 

• Essential nutrients: In addition to providing protein, the grains on this list also have other necessary nutrients like phytochemicals — which help protect your cells from damage. They also contain vitamins and minerals like phosphorus, which is great for your bone health, and iron, which helps provide oxygen throughout your body. 

• Fiber: Fiber benefits your health in many ways, including supporting blood sugar levels, improving cholesterol, and maintaining a healthy gut. 

• Very little fat: Grains are naturally low in fat, and contain almost no saturated fat. Consuming high amounts of saturated fat can harm your heart health, so less is better.  

• Variety and versatility: High-protein grains are versatile and you can eat them at any meal of the day. This can help increase the variety of foods in your diet.

How much protein do you need?

The amount of protein you need varies depending on your age, sex, activity level, and overall health. But the recommended dietary allowance (RDA) of protein for a healthy adult is:

• Sedentary lifestyle: 0.8 g of protein per kilogram of body weight per day. For someone who weighs 180 lbs (81.8 kg), this would amount to about 65 g of protein per day. 

• Physically active: 1 g to 1.6 g protein per kilogram of body weight per day. For someone who weighs 180 lbs (81.8 kg), this amounts to 82 g to 131 g of protein per day depending on how active they are.

Some people may need more protein, including: 

• Athletes

• Older adults

• People who have a goal of weight loss or weight maintenance

• People who are pregnant or nursing

• Children

Why trust our experts?

Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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