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Vegetarians, vegans and others looking to increase their daily protein intake without relying on meats and animal products use grains as a substitute. Some grains contain a fair amount of protein, considering they are categorized as carbs. This is a great way to get all the protein you need, without overloading on meats.
Grains all have a unique ratio of protein to carbs. Choosing foods with a greater protein ratio helps you to get more protein with less carbs. This list details the top 24 grains you can eat which yield high and medium protein in each serving.
Wheat Germ 1 gram of protein to 2.5 grams of carbohydrate
Wheat germ is high in minerals and fiber, and can be added to a meal or snack. It comes in a dry, ground form, and can be added to a morning smoothie, a lunch tuna salad, or to any dip or sauce.
Oat Bran 1gram of protein to 3 grams of carbohydrate
Oat bran is high in fiber and helps to reduce cholesterol and regulate blood sugar. It can be added to baked muffins or cakes, or added to a sandwich. It cab be cooked like hot cereal for breakfast, requiring just 1/4 cup per serving.
Rice Bran 1gram of protein to 4 grams of carbohydrate
Rice bran is full of nearly all vitamins and minerals, and a high source of fiber. It can be added to baked goods like muffins and breads.
Oats 1 gram of protein to 4 grams of carbohydrate
Steel cut oats are a high source of fiber. This is usually eaten as a breakfast food.
Wheat Bran 1 gram of protein to 4 grams of carbohydrate
Wheat bran is found in whole wheat flour, helps to reduce cholesterol and prevent colon cancer. It can be added to baked goods, and also to pancakes, waffles, and more.
Soba Noodles (Japanese) 1 gram of protein to 4 grams of carbohydrate
Soba noodles can be eaten hot or cold. They resemble thin spaghetti noodles.
Hard Red Spring Wheat 1 gram of protein to 4.5 grams of carbohydrate
Hard red spring wheat is full of minerals and vitamins, and is a high source of fiber. It can be ground to be added to a number of foods, including baked goods, or soaked to add to wheat berry salads.
Amaranth 1 gram of protein to 4.5 grams of carbohydrate
Amaranth is a very high source of calcium, and other minerals. It helps to reduce blood pressure and the risk of cardiovascular disease.
Quinoa 1 gram of protein to 4.5 grams of carbohydrate
Quinoa is high in B vitamins and several minerals. It can be cooked and used as a replacement for rice, or cooked and added to bean salads, or a couscous salad.
Kamut 1 gram of protein to 5 grams of carbohydrate
Kamut is used to replace brown rice. It should be boiled, and can be added to sauteed veggies or a stir-fry.