Whole grains are often celebrated for their fiber and vitamin content, but they can also be a valuable source of protein. According to registered dietitian Natalie Rizzo, grains can serve as an additive protein source, especially for those following a plant-based diet. While grains may not be the centerpiece of a protein-focused meal, they contribute significantly to overall protein intake.

Wild Rice: A Top Contender

Leading the pack in protein content is wild rice, which, despite its name, is technically a semi-aquatic grass. A 45-gram serving of dry wild rice contains 6.61 grams of protein, according to the U.S. Department of Agriculture. This grain also offers fiber, B vitamins, and antioxidants, making it a nutritious choice for various dishes like casseroles, pilafs, and risottos.

Other High-Protein Grains

Spelt, an ancient grain, closely follows wild rice with 6.57 grams of protein per serving. Often found in flour form, spelt is ideal for baking. Kamut, another ancient grain, provides 6.53 grams of protein per serving and can be used in porridge or as a crunchy topping for yogurt.

Quinoa, technically a seed, offers 6.3 grams of protein per serving and is known for its heart-healthy fats. It surpasses brown rice in both protein and fiber content. Oats, a breakfast staple, provide 6 grams of protein per serving and are recommended for their heart and gut health benefits. Amaranth and durum wheat, used in pasta and pizza dough, also offer similar protein levels.

Incorporating these grains into your diet can enhance your protein intake while providing essential nutrients. Whether you’re preparing a hearty breakfast or a satisfying dinner, these grains can add both flavor and nutrition to your meals.

Original reporting: Dallas TX News (HLL/CB) — read the source article.