Written by Navneet Kaur , M.Sc. Nutrition and Dietetics
Diet
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Looking to boost your protein intake? Explore these high-protein grains as alternatives to rice, perfect for adding variety and nutrition to your diet.
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Quinoa is a complete protein source, containing all essential amino acids. With 8 grams of protein per cup, it’s a nutritious alternative to rice in many dishes.
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Amaranth, or rajgira, is a protein-rich grain with approximately 9 grams of protein per cup. It's versatile and can be used in various Indian recipes.
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Buckwheat, known as kuttu, offers about 6 grams of protein per cup. It’s gluten-free and perfect for making dishes like kuttu ka dosa and kuttu ki roti.
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Barley, or jau, contains around 3.5 grams of protein per cup when cooked. It’s ideal for soups, stews, and even as a rice substitute in pulao.
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Millets such as bajra (pearl millet), jowar (sorghum), and ragi (finger millet) are high in protein and nutrients. They are commonly used in roti, porridge, and dosa.
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Bulgur wheat, or dalia, provides about 5.5 grams of protein per cup. It’s a great option for upma, khichdi, or as a base for salads.
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Foxtail millet, or kangni, offers around 7 grams of protein per cup. It’s used in traditional dishes like upma, khichdi, and even sweets like payasam.
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Incorporating high-protein grains into your diet can provide essential nutrients and variety. These alternatives to rice can enhance your meals with added protein and flavor.
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