Protein Family
True cereals are grasses. Pseudocereals — quinoa, buckwheat, amaranth — aren't grasses but are cooked and eaten the same way. Both groups add steady baseline protein to almost every meal.
Protein values are per 100g of dry, uncooked ingredient. Actual values vary by variety and brand.
The family tree
A quick map of what belongs where. Click any linked ingredient to open its full guide — nutrition, cooking, buying, and recipes.
Amaranth is a naturally gluten-free pseudocereal with a nutty, slightly earthy flavour and an unusually strong protein profile for a grain-like ingredient. In India, it is often known as rajgira or ramdana, sometimes translated as “God’s grain”, and is commonly used in fasting foods. Rich in fibre, minerals and essential amino acids, it is a useful base for vegetarian meals that need more substance than rice or couscous.
Buckwheat is a naturally gluten-free pseudocereal with a nutty, earthy flavour and a soft but slightly chewy texture when cooked. Despite its name, it is not related to wheat. Its cooked protein content is moderate, but it contains all nine essential amino acids and works well as a grain-like base for vegetarian meals, crepes, noodles and porridges.
Farro is an ancient wheat grain with a nutty flavour and a pleasantly chewy texture. It is useful as a higher-fibre, more substantial alternative to rice, couscous or pasta in vegetarian meals. Because farro is a type of wheat, it contains gluten and is not suitable for people with coeliac disease or wheat allergy.
Freekeh is a roasted young green wheat with a smoky, nutty flavour and a chewy texture. It is higher in protein and fibre than many common cooked grains, making it a useful base for vegetarian bowls, pilafs, salads and soups. Because it is made from wheat, freekeh is not gluten-free.
Oats are a mild, creamy cereal grain used in porridge, baking, smoothies and savoury meals. Their cooked protein content is moderate, but they contain useful fibre, slow-digesting carbohydrates and minerals, making them a reliable base for filling vegetarian breakfasts and meal-prep recipes.
Quinoa is a naturally gluten-free pseudocereal with a mild, nutty flavour and a light, fluffy texture when cooked. It contains all nine essential amino acids, which makes it a useful complete-protein grain alternative for vegetarian meals. Its cooked protein content is moderate, but it works well as a balanced base for bowls, salads, soups and meal prep.
Spelt is an ancient wheat grain with a nutty, slightly sweet flavour and a chewy texture when cooked. It works well as a more substantial alternative to rice, couscous or pasta in vegetarian meals. Because spelt is a type of wheat, it contains gluten and is not suitable for people with coeliac disease or wheat allergy.
Teff is a tiny ancient cereal grain with a mild, nutty, slightly earthy flavour. It is best known as the grain used to make Ethiopian and Eritrean injera, but it can also be cooked into porridge, added to soups or used as flour in pancakes, flatbreads and baking. Its cooked protein content is moderate, but it brings useful fibre, minerals and slow-release carbohydrates to vegetarian meals.