the recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day.
The good news is, you don't have to look to meat alone as your main source of protein.
High-protein grains contain less saturated fat than protein from animal sources, & they're rich in nutrients like B Vitamins & fiber.
Here are the high-protein grains you need In your diet, stat.
spelt flour is a stoneground ancient grain and a "primitive cousin of wheat" that can be used just as you would regular flour.
15g protein per cup, raw flour
spelt flour
1
NICO SCHINCO/ERIN MCDOWELL
In addition to its high protein content, buckwheat also contains all 8 of the essential amino acids your body needs to thrive.
BUCKwheat
2
Nicole franzen
5.7g protein per cup, cooked
This gluten-free grain is high in both protein and soluble fiber plus all 8 essential amino acids.
quinoa
3
Liz Andrew/ERIN MCDOWELL
8g protein per cup, cooked
This ancient wheat boasts amino acids, vitamins, minerals-& a seriously impressive protein content, too.
KAMUT
4
Nico schinco/eden grinshpan
9.8g protein per cup, cooked
This protein-rich grain is a staple of North African Cuisine & can fill you up fast!
couscous
5
Liz andrew/Erin Mcdowell
6g protein per cup, cooked
For maximum health benefits, try steel-cut oats- this type of oatmeal has the highest fiber content & the lowest glycemic index.
oatmeal
6
LIZ andrew/erin mcdowell
6g protein per cup, cooked
whether you call it polenta or grits, cornmeal is an excellent source of protein, plus it's packed with fiber.
cornmeal
7
nico schinco/erin mcdowell
8g protein per cup, cooked
fun fact: wild rice is not actually rice. despite its similar appearance, this grain is harvested from 4 distinct species of grasses.
wild rice
8
liz andrew/erin mcdowell
7g protein per cup, cooked
Chewy, nutty & 100% satisfying- 1 serving of this dense little grain delivers an impressive amount of iron, magnesium and loads of fiber.
farro
9
liz andrew/erin mcdowell
8g protein per cup, cooked
amaranth also contains vital minerals like iron, phosphorus and manganese.
Amaranth
10
rocky89/getty images
9.3g protein per cup, cooked
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