8 High-Protein Grains—and How to Add Them to Your Diet

In comparison to carbohydrates and fat, protein continues to be the most sought after macronutrient, thanks to its ability to build and maintain lean muscle mass (among many other benefits). When trying to increase protein in the diet, many people turn to lean meats, eggs, nuts, seeds, legumes, and maybe dairy. 

However, one food group rarely seen on high-protein food lists is whole grains. Well, we’re here to argue otherwise, because while you’ll be hard pressed to find much protein in refined, white grains, a serving of certain whole grains can contain the same amount of protein, if not more, as an entire egg. Learn which grains are particularly high in protein and ways to enjoy them at home, here!

What Are High-Protein Grains? 

As an RD, I generally consider high-protein grains to be those that contain upwards of four grams of protein per one cup, cooked. Protein is the building block of all major tissues in the body, from muscles and hair to organs and blood, which is partly why it’s such a buzzworthy nutrient.

“Whole grains also add more fiber and overall nutrition to our diet, thanks to the B vitamins, like thiamin, folate, and niacin, they contain,” says Alexis Law, RDN, LDN. B vitamins are crucial for energy metabolism, nervous system function, and overall growth and development.

Fiber, on the other hand, is “essential for healthy digestion and heart health as it helps lower LDL cholesterol—also known as the bad cholesterol associated with heart disease,” says Alyssa Smolen, MS, RDN, CDN. Fiber supports gut health, too, through promoting regularity and feeding the healthy bacteria living in the gut microbiome.

Additionally, some whole grains offer healthy fats that benefit cell and heart health. This benefit is almost exclusively tied to whole grains, however, thanks to their ‘whole’ nature. “Whole grains contain the entire grain, consisting of bran, germ, and endosperm layers, and each layer contains specific nutrients. For example, the germ contains mostly healthy fats, bran mostly fiber, and the endosperm is mostly starch,” Smolen explains. White or refined grains, on the other hand, are made up of only the endosperm and thus, contain primarily starch.

The combination of protein, fiber, and healthy fats found in whole grains works to slow digestion, dulling the blood sugar response. This means that blood sugars will rise and fall more gradually after consuming whole grains, supporting easier blood sugar regulation and management—a major benefit for those with metabolic concerns like type 2 diabetes. This slowed digestion also lends to more stable, long-lasting energy levels for anyone enjoying whole grains.

The 8 Best High-Protein Grains to Eat

In our current food landscape, it can be easy to get stuck in a grain rut. Many Americans have a steady rotation of rice, wheat-based pastas and breads, oats, and maybe quinoa. But the world of whole grains is much wider than that – and many alternatives have a noticeably more impressive nutritional pedigree (including high protein content).

Here are some of the best high-protein grains to reach for on your next grocery run:

Buckwheat

While the name is somewhat misleading, buckwheat is a gluten-free option that is simply packed with nutrients. In one cup cooked, you’ll find six grams of protein and nearly five grams of fiber, as well as a range of B vitamins and minerals. Though technically a seed (fun fact: all grains are actually seeds, though not all seeds are grains), the adorable pyramid shape of buckwheat cooks up very similarly to other whole grains. In fact, cream of buckwheat with a little milk and honey is one of my favorite ways to start the day. It’s reminiscent of the creamed wheat I enjoyed as a child, but with boosted nutrition. Buckwheat is also commonly processed into noodles that star in many Asian dishes, and buckwheat flour can also be used in a range of baked goods.

Oats

Speaking of starting the day right, oats are a high-protein grain that many Americans already have in their pantry. This popular grain is also gluten-free, as long as it’s processed in a facility free from wheat cross-contamination, and contains six grams of protein and four grams of fiber in one cup. “I love making overnight oats where you soak oats in the fridge overnight with your favorite toppings for a quick and balanced breakfast. I usually add peanut butter and Greek yogurt for extra protein,” says Law. Oats can also be added to breads, desserts, and even meatballs for added bulk and nutrition.

Wild Rice

If you’re privy to Midwest cuisine, then you certainly know of wild rice as the star of the famed chicken wild rice soup. However, for many other Americans, wild rice is not a common household ingredient. Wild rice is a specific variety of whole grain rice that has a stunning dark brown exterior and rich, nutty flavor. It is also packed with protein at nearly seven grams per cup cooked. While chicken wild rice soup is a great starter recipe for those unfamiliar with this grain, it is also delicious in a hearty grain bowl, stew, fried rice, or pilaf.

Quinoa

Quinoa has skyrocketed in popularity in the U.S. over the last decade due to its high protein content, boasting a whopping eight grams per cup cooked. “Quinoa is even a complete protein, meaning it contains all nine essential amino acids,” Smolen adds. Plus, it offers an impressive five grams of fiber, increasing its staying power. This nutritious gluten-free seed native to South America can be used as a rice substitute in soups, stews, stir fries, salads, and veggie burgers. You can even enjoy it as a hot cereal for breakfast.

Sorghum

When it comes to up and coming grains, sorghum might be leading the race, as it continues to gain serious media attention for its robust nutrition profile. One cup of cooked sorghum contains around seven grams of protein and four grams of fiber, as well as plenty of B vitamins, iron, magnesium, and copper to boost heart, immune, and metabolic health. As an added bonus, this staple food to Africa and India is also gluten-free. It looks similar to couscous, and cooks up in about an hour to serve as a great addition to salads, soups, and stews. It also can be popped like popcorn for a tasty snack, or ground into flour to be added to a range of baked goods.

Millet

Staying on the gluten-free train here, millet is another fantastic high-protein option. These tiny grass-derived seeds are very recognizable to bird owners. But millet is not just for the birds, it’s a nutritional powerhouse for humans, too. One cup cooked contains six grams of protein, two grams of fiber, plenty of plant compounds, phosphorus, potassium, vitamin A, and B vitamins. These combine to benefit bone, eye, heart, immune, and metabolic health. Millet cooks up similar to rice, and can be added to veggie fritters, soups, stews, and grain bowls – or enjoyed as a hot breakfast cereal. Some people also love to add either raw or puffed millet to baked goods for added texture and nutrition.

Teff

Teff is another seed spawned from towering blades of grass, and is a staple food in its native east African countries of Eritrea and Ethiopia thanks to its nutrient density and drought tolerance. But western countries have since taken notice of these benefits, and teff is now available in many grocery stores nationwide. One cup of cooked teff offers an astounding 10 grams of protein and seven grams of fiber, as well as calcium, zinc, iron, magnesium, and B vitamins – and it’s gluten-free. This seed also cooks up similarly to rice, and is a delicious add to salads, burgers, stews, porridges, and baked goods.

Wheat Berries

And finally, we have wheat berries, which are whole wheat kernels. This means that they do contain gluten, as well as a range of nutrients including seven grams of protein and nearly six grams of fiber. You’ll also find vitamin E, iron, and B vitamins in one cup. This lends to better immune, blood, gut, and metabolic health. Wheat berries look similar to barley when cooked, and are nothing short of perfect in a grain salad, chili, or pilaf. They are prepared very similarly to the other grains mentioned here, and offer a delicious earthy, nutty flavor as well as a satisfyingly chewy texture.