Healthy Grains With The Highest Protein To Carbohydrate Ratio

Vegetarians, vegans and other people who are looking to increase their daily protein intake without relying on meats and animal products tend to use grains as a substitute. Some grains do contain a fair amount of protein, considering the fact that they are categorized as carbs. Increasing your reliance on grains 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 (fattening) carbs. This list details the top 24 grains you can eat which yield a high or medium protein count 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 easily be added to a meal or a snack. Wheat germ 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 1 gram of protein to 3 grams of carbohydrate

Oat bran is high in fiber and adding more of it to your diet helps to reduce your cholesterol levels and regulate your blood sugar. It can be added to baked muffins or cakes, or added to a sandwich. It can even be cooked like hot cereal for breakfast, requiring just 1/4 cup per serving.

Rice Bran 1 gram of protein to 4 grams of carbohydrate

Rice bran is full of nearly all vitamins and minerals, and because it is a high source of fiber it is a particularly healthy choice. It can be added to baked goods like muffins and breads. You won't even notice it's there, but you will reap the benefits.

Oats 1 gram of protein to 4 grams of carbohydrate

Steel cut oats are a great source of the dietary fiber that's so important to the optimal functioning of your digestive system. Oats are usually eaten as a breakfast food. They are delicious and will keep you full for a long time. Prepared in a slow cooker, oats are super easy, too.

Wheat Bran 1 gram of protein to 4 grams of carbohydrate

Wheat bran is found in whole wheat flour. It helps to reduce your cholesterol levels, and has been shown to reduce your risk of developing 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. A rich source of nutrition, they're an acquired taste.

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.

More Protein Rich Grains

Rye 1 gram of protein to 5 grams of carbohydrate

Rye is used in baked goods, and even to make beer. It can be added to breads, muffins and others.

Spelt 1 gram of protein to 5 grams of carbohydrate

Spelt contains gluten and makes a good replacement for wheat flour, without compromising texture and taste. It is very easy to digest and is high in minerals.

Wild rice 1 gram of protein to 5 grams of carbohydrate

Wild rice is high in fiber, and is nutrient and vitamin rich. It can be used to replace white rice, without compromising taste, flavor or texture.

Whole Wheat Macaroni 1 gram of protein to 5 grams of carbohydrate

Whole Wheat macaroni can replace regular wheat macaroni. It is more filling and contains more nutrients. Real cheese and cream can be used to make sauce for a healthier, high protein option.

Buckwheat 1 gram of protein to 5 grams of carbohydrate

Buckwheat is a gluten free grain which can replace flour in baked goods if ground up. It can also be boiled and made into a breakfast porridge, and served fresh, dried or with syrup.

Teff 1 gram of protein to 5 grams of carbohydrate

Teff is a very high source of calcium and vitamin C. It is one of the smallest grains, and is extremely hardy. It can be ground to make sourdough bread or used to make porridge.

Durum Wheat 1 gram of protein to 5 grams of carbohydrate

Durum wheat is usually ground down and used to make pasta noodles. It can be used to make flavorful bread which is known to be easy to store for longer periods.

Whole Grain Wheat flour 1 gram of protein to 5 grams of carbohydrate

Whole grain wheat flour is one of the most popular grains used to make pastas, breads and others. Whole grain options are easily found at most grocery stores.

Couscous 1 gram of protein to 6 grams of carbohydrate

Couscous is a healthy replacement for rice and pasta. It can be added to soups, salads or added to a protein dish.

Barley 1 gram of protein to 6 grams of carbohydrate

Barley can be a rice replacement, and is usually served under curry or a stir-fry.

Bulgur 1 gram of protein to 6 grams of carbohydrate

Bulgur is wheat which is processed in a specific way. It can be cooked just as regular wheat is, and offers a slightly different flavor.

Hard Red Winter Wheat 1 gram of protein to 6 grams of carbohydrate

Hard red winter wheat is more granular and should be ground in a grinder. It can be a replacement for regular flour, and used in baked goods.

Semolina 1 gram of protein to 6 grams of carbohydrate

Semolina is the processed version of durum wheat. It can be made into puddings, baked foods, breads, pastas, and more.

Triticale 1 gram of protein to 6 grams of carbohydrate

Triticale is a man made hybrid of wheat and rye. It was created in a lab, and may be considered superior to other wheat. It is high in a few minerals, and is most often rolled and eaten as a hot breakfast cereal.