Discover the top 10 gluten-free grains that are highest in protein—ranked by grams, legitimized by science. 💚
When it comes to fueling your body with clean, plant-based protein, gluten-free grains are a powerhouse. While many people look to meat, dairy, or legumes for protein, several ancient grains and gluten-free staples offer surprising amounts—along with fiber, minerals, and gut-friendly nutrients.
Even better, these grains are naturally gluten-free, making them ideal for those with celiac disease, gluten sensitivity, or anyone looking to reduce inflammation through diet.
According to science, grains like amaranth, quinoa, and wild rice can deliver five to nine grams of protein a cup—while some even qualify as complete proteins, meaning they provide all nine of the essential amino acids.
They’re also rich in magnesium, iron, zinc, and antioxidants, supporting everything from energy metabolism and immune health to post-workout muscle recovery.
So choosing high-protein gluten-free grains isn’t just about ditching gluten—it’s about upgrading your meals with nutrient-dense, phytonutrient-rich whole foods.
This post highlights the top 10 grains with the most protein a cup.
10 Highest Protein Gluten-Free Grains
Here’s a list of the top 10 highest protein gluten-free grains:
1. Amaranth
Amaranth tops the list with 9.3 grams of protein a cup. It’s also a complete protein, meaning it contains all nine essential amino acids. Rich in calcium, magnesium, phosphorus, and iron, it boosts muscle function, bone density, and energy production. Its nutty flavor and slightly gelatinous texture make it great in porridge or baked goods.
2. Quinoa
Quinoa is another gluten-free powerhouse with 8.1 grams of complete protein a cup. It also provides a healthy dose of iron, manganese, folate, and magnesium, while also being rich in quercetin and kaempferol—two antioxidants with anti-inflammatory and anti-aging properties. Its mild, slightly nutty taste works well in everything from soups and salads to porridge and breakfast bowls.
3. Wild Rice
Wild rice delivers 6.5 grams of protein a cup, along with minerals like zinc, phosphorus, and magnesium. Although technically a seed from a grass species, it’s often grouped with whole grains for its nutritional and culinary profile. It has a chewy, earthy flavor, and boosts immune function, muscle recovery, and cellular repair.
4. Millet
Millet is an easy-to-digest ancient grain with 6.1 grams of protein a cup, offering a rich array of vitamins, mineral, and gut-healthy fiber. It supports heart-health, bone strength, and the nervous system, while complimenting savory dishes and scores of vegan grain bowls.
5. Oats (Certified Gluten-Free)
Oats provide 5.9 grams of protein a cup and are high in beta-glucans, a type of soluble fiber that boosts gut-health and can help you lose weight. While they’re naturally gluten-free, they must be labeled as such to avoid cross-contamination.
6. Teff
Tiny but mighty, teff offers 6.0 grams of protein a cup, along with high levels of iron, calcium, and resistant starch, which benefits gut health and satiety. It rocks more calcium than any other grain and works beautifully in porridge, pancakes, or gluten-free baking.
7. Buckwheat
Buckwheat, despite its name, is gluten-free and contains 5.7 grams of protein a cup. It’s packed with rutin, a bioflavonoid that strengthens blood vessels and supports heart health. It also contains essential minerals like magnesium, copper, and zinc, along with fiber and antioxidants that support metabolism. Great in porridge, pancakes, breads, and gluten-free baked goods.
8. Sorghum
Sorghum brings over five grams of protein a cup and is fiber-rich, antioxidant-packed, and loaded with phytonutrients. It can be used whole, popped like popcorn, or ground into flour for gluten-free baking.
9. Job’s Tears (Adlay Millet)
Lesser known in the West, Job’s Tears—also known as Adlay Millet—rocks 5.2 grams of protein a cup. Traditionally used in Asian and Ayurvedic medicine, its pearl-like grains have a chewy texture and are great in soups, teas, or rice-style dishes.
10. Brown Rice
Classic and widely accessible, brown rice contains five grams of protein a cup, along with selenium, magnesium, manganese, phosphorous, and B vitamins. While not a complete protein, its nutrients support thyroid function, metabolism, and cardiovascular health. Brown rice also retains its fiber-rich bran layer, making it more nutritious than white rice.
Takeaway
So if you’re looking to increase your protein intake without gluten—or simply want to diversify your nutrition—these top 10 gluten-free grains are wonderful additions.🌱
FAQ (Frequently Asked Questions)
FAQ
Q: Are all gluten-free grains complete proteins?
A: No—only a few gluten-free grains like quinoa and amaranth are considered complete proteins, meaning they contain all nine essential amino acids. Others are still rich in protein but may need to be paired with other plant foods (like legumes or seeds) to achieve a complete profile.
Q: Is it necessary to soak or sprout these grains before cooking?
A: While not essential, soaking or sprouting can improve digestibility, reduce phytic acid (which can block mineral absorption), and enhance nutrient bioavailability—especially for grains like buckwheat, millet, and teff.
Q: Can I eat these grains every day?
A: Yes, in moderation. These grains are nutrient-dense and well-tolerated, especially when part of a varied, whole-food diet. Just be mindful of portion sizes and variety to avoid dietary imbalances or sensitivities.
Q: Are oats really gluten-free?
A: Oats are naturally gluten-free, but they’re often processed in facilities that handle wheat, so cross-contamination is common. Always choose certified gluten-free oats if you’re celiac or highly sensitive.
Q: Which gluten-free grain is best for muscle building?
A: Amaranth and quinoa are top choices due to their complete amino acid profiles and higher protein content. Pairing them with strength training and a balanced diet makes them excellent for muscle recovery and growth.
Q: Which gluten-free grain is best for weight loss?
A: Oats are one of the best gluten-free grains for weight loss, thanks to their high content of beta-glucan, a soluble fiber that promotes satiety, balances blood sugar, and improves cholesterol. Beta-glucans also help stimulate butyrate production in the gut—a short-chain fatty acid linked to metabolism, fat burning, and reduced inflammation. Read up on beta-glucan here.
Keep reading . . .
12 Plant-Based Complete Proteins
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