How to Pick Protein-Rich Grains

Meats, poultry, fish, eggs, tofu and dairy aren't the sole sources of protein available. Whole grains also offer protein and are especially valuable to people who prefer a plant-based diet. Not all whole grains are equal when it comes to supplying a protein boost. Nutrition labels tell you how much protein is in a grain. Compare the amounts in several types to find the ones with the highest protein content per serving. The grains with the highest protein content, according to Today's Dietitian, are amaranth, with 9 grams of protein per cooked cup; spelt berries, with 11 grams; and kamut, with 10 grams.

Complete Protein

Many vegetarians and vegans consume quinoa as a source of protein. With just over 8 grams of protein per 1 cup of cooked grains, quinoa is not the highest grain source of protein -- but it does contain all the essential amino acids in optimal ratios, meaning it's a complete protein.

Labels and Amino Acids

The food labels you find on most whole grains don't detail the amino acid ratios. However, whole grains form a complete protein when combined with beans, legumes, nuts or seeds. Bulgur wheat has 6 grams of protein per 1 cup cooked and, when eaten with a bean or legume, forms a complete protein. You don't have to eat these foods together for your body to get all the amino acids you need, though. Just focus on a balanced diet that includes a variety of foods -- even if you are vegetarian -- and your whole grains will contribute to your total amino acid intake.

Other Nutrients

Multiple other nutrients accompany any protein you get from whole grains. These include fiber, B vitamins, iron, magnesium and selenium. Consuming whole grains may help reduce your risk of developing heart disease, improve digestive health and help with weight management.

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