Almost every Indian pantry is stocked with grains of all kinds- bajra, amaranth and more. But did you know some grains have more proteins than others? This article will shed light on protein-rich grains that you can easily prepare- all while maintaining traditional flavours. From amaranth to oats, explore the bountiful sources of protein in grains and embrace a balanced, nourishing diet that fuels your body with essential nutrients.

It's no secret that Indians use grains to make staple dishes, enjoy snacks or even offer prayers. Grains are integral to our diet and have been used for years for their nutritional properties. But did you know certain grains are not only rich in carbohydrates but also contain a considerable amount of protein? Whether you're a vegetarian or simply looking to boost your protein intake, these high-protein grains can be a valuable addition to your diet. Read on to explore the types of protein-rich grains and the benefits of adding them to our diet. 

High-Protein Grains to Include in Your Diet

When it comes to protein content, not all cereals or grains are equal. If you want to boost your protein intake and are curious to know which grain has the highest protein, the table below should help:             

Whole Grains Protein (g)/100g Total Fiber (g)/100g Energy Kcal/100g
Rice 7.94 2.81 356.35
Wheat, Whole 10.59 11.23 321.94
Green gram, whole, (Hara moong) 22.53 17.04 293.73
Bengal gram, whole, chickpea 18.77 25.22 287.04
Amaranth seed (Rajgira) 13.27 7.47 355.87
Oats 13.15 10.1 379
Quinoa 13.11 14.66 328.39
Pearl millet (Bajra) 10.96 11.49 347.99
Barley (Jau) 10.94 15.64 315.72
Sorghum (Jowar) 9.97 10.22 334.13


Grains play a significant role in providing essential nutrients and energy, depending on the quantity and variety consumed. They are a valuable source of energy (30% of intake), proteins (25%-30%), carbohydrates (40%-45%), fiber (40%-60%), and important vitamins and minerals, including thiamin (25%-35%), folate (30%-35%), iron (40%-45%), calcium (10%-30%), and selenium.

Apart from providing plenty of protein, fiber, vitamins and minerals to your diet, here are other health benefits of including these high-protein grains in your diet:
●    Grains are linked with a reduced risk of obesity or weight gain.
●    They may help lower the risk of cardiovascular diseases, including coronary heart disease (CHD), hypertension, and stroke.
●    They may improve gut health and may help decrease the risk of cancers of the upper gut.
●    They may also potentially reduce the risk of colorectal cancer.
●    Studies have shown that people who regularly include whole grains in their diet tend to experience a lower mortality rate.

Grain +-Based Recipes

Here are some delicious grain-based recipes you can easily prepare at home. These meals are packed with protein and other nutrients that’ll keep you charged throughout the day. 

Meal Recipe

Nutri-carrot paratha with rajgeera flour

Barley idli

Apple cinnamon overnight oats

Oats egg omelette


Chole paneer masala

Thalipeeth with curd

Mung dal


Multigrain cheese toast

Homemade oats brownie

Quinoa mac n’ cheese

Mung dal dhokla


Green gram flour roti

Bajra mung pudla


As with any food, make sure you do not overindulge in these sources of protein in grains, and ensure you consume them in balanced proportions. It is also advised that both adult men and women consume around 0.83g of protein per kg of body weight. You can also always consult a healthcare professional before incorporating protein-rich grains or any type of food into your diet, especially if you have any existing health conditions.


While it's important to recognise that grains are primary sources of carbohydrates, the high-protein grains mentioned in this article can be valuable additions to your diet, especially if you're looking to increase your protein intake. Incorporating these grains into your meals not only adds variety and flavour but also contributes to a more balanced and protein-rich diet. So, why not reap the benefits of these nutritional powerhouses and start cooking some protein-packed meals today!