The Nutritional Powerhouse Champion: Oats
If dietitians had to choose one, they’d deem oats the healthiest whole grain. What makes oats so special isn’t just their versatility – it’s their unique combination of accessibility, nutrition, and proven health benefits. Specifically, oats contain a special fiber called beta-glucan, which has been linked to lowering LDL (bad) cholesterol levels. This high-fiber plant-based food promotes the growth of healthy bacteria in the gut, which plays a role in gastrointestinal health, immune system function and cognition.
Oats are among the healthiest whole grains you can eat. They’re not only packed with vitamins, minerals and fiber but also naturally gluten-free. What’s more, oats are rich in antioxidants, especially avenanthramide. The beauty of oats lies in their simplicity – they’re affordable, easy to find, and come in multiple forms that are all nutritionally equivalent.
The Complete Protein Superstar: Quinoa
Quinoa is a popular, gluten-free ancient grain that offers impressive health benefits. Here’s what sets quinoa apart from the pack: it’s technically not even a grain but a seed that acts like one. Quinoa is a complete protein source, with all nine amino acids that our bodies need to obtain from foods we eat. This makes it incredibly valuable for vegetarians and vegans looking to meet their protein needs.
Quinoa also has a glycemic index of 53, making it a low-GI food. The glycemic index of cooked amaranth grain is 97, which is considered high GI. Pronounced keen-wah, it’s rich in complete protein, fiber, manganese, phosphorus, magnesium, folate, and vitamin B1. The grain’s mild flavor makes it incredibly versatile for both sweet and savory dishes.
The Ancient Powerhouse: Amaranth
Amaranth is a nutritious, gluten-free grain that has been cultivated for more than 8,000 years. This tiny grain might look insignificant, but it packs a serious nutritional punch. Amaranth contains slightly more protein than quinoa, with 9 grams of protein in a 1-cup serving, compared to quinoa’s 8 grams. That’s nearly double the amount you’ll get from brown rice, oats, and whole wheat.
Amaranth also supplies a boost of iron, but amaranth has two times more than quinoa, according to the USDA. Iron is well-known for its role transporting and storing oxygen, and it also helps synthesize DNA and is a component in antioxidants that protect white blood cells working for your immune system. High-protein amaranth has been eaten in South America for thousands of years, and legend has it that the Aztecs referred to amaranth as the “food of immortality”.
The Fiber Champion: Barley
Barley has the most fiber of all the whole grains. That includes a soluble fiber called beta-glucans that keeps cholesterol low and bolsters your immune system. If you’re looking to maximize your fiber intake, barley should be your go-to choice. Barley is high in beta glucans, a type of soluble fiber that dissolves in water and forms a gel-like substance in your gut. Beta glucans are also linked to heart health.
A review of 14 studies including 615 people reported that diets higher in beta glucans from barley significantly reduced LDL (bad) cholesterol and raised HDL (good) cholesterol levels, compared to control diets. Just remember to choose hulled barley over pearled versions for maximum nutritional benefits. The processing for pearled barley removes much of the beneficial bran and germ.
The Ancient Wheat Alternative: Farro
Specifically, farro is loaded with fiber and protein. Studies show that increasing fiber intake can help prevent obesity. Meanwhile, protein is associated with creating a feeling of fullness, which can help prevent overeating. Just one cup of whole grain emmer farro can provide a whopping 20% of the daily recommended fiber intake. This is similar to quinoa, but higher than a lot of other popular grains, such as brown rice, pasta and couscous.
Per ½-cup serving, farro delivers more protein (about 3.5 g) and fiber (about 3.5 g) than brown rice. So does Kamut, providing almost 5 g of protein and 3.7 g of fiber per half cup. What makes farro particularly interesting is that it represents three different ancient wheat varieties: emmer, einkorn, and spelt, each with slightly different nutritional profiles.
The Tiny Nutrient Dense: Teff
Teff, one of the smallest grains in the world, has protein, calcium, B vitamins, zinc, iron and fiber. It’s a similar consistency to porridge, so it can be used in risotto or polenta type dishes. Despite its microscopic size, teff punches above its weight class nutritionally. Teff and oats are especially high in manganese, essential to the formation of bone and cartilage and to many other functions.
This grain has been a staple in Ethiopian cuisine for thousands of years, and for good reason. Amaranth contains 12 times less vitamin B1 than teff. Teff contains 0.183mg of vitamin B1, while amaranth contains 0.015mg. The fact that such a small grain can provide such concentrated nutrition makes it particularly valuable for those looking to maximize nutrient density.
The High-Performance Grain: Kamut
Khorasan wheat, also known as kamut, is a high-fiber, nutrient-dense grain that is linked to health benefits. Kamut may be especially beneficial for reducing blood sugar levels and heart disease risk factors like LDL (bad) cholesterol. Kamut® khorasan wheat and durum wheat have 6 to 8 times more selenium than is found, on average, in gluten-free grains; selenium helps regulate thyroid function and prevent cellular damage from free radicals.
A 4-week study in 22 people found that a kamut-based diet suppressed hormones that promote inflammation and reduced total cholesterol by 4%, LDL (bad) cholesterol by 8%, and blood sugar levels by 4%, compared to a semi-whole-grain diet. This makes kamut particularly interesting for people managing cardiovascular health or blood sugar concerns.
The Heart-Healthy Choice: Bulgur
It has more fiber than quinoa, oats, and millet to help keep your bowels healthy and may help lower your risk for some cancers. Bulgur, essentially pre-cooked cracked wheat, offers convenience without sacrificing nutrition. Its high fiber content may promote heart health, good digestion, blood sugar control, and weight loss.
It’s the pre-cooked kernel of wheat. Much like pasta, bulgur comes to life after 10 minutes in hot water. It has a nutty flavor and chewy texture. The processing method used to create bulgur actually helps preserve many nutrients while making it incredibly quick to prepare, which is why it’s been a Middle Eastern staple for centuries.
The Ancient African Grain: Sorghum
In the U.S., this gluten-free grain is popular among those who have celiac disease, autism, ADHD, or irritable bowel syndrome. Sorghum has been feeding populations across Africa and Asia for thousands of years. You can pop sorghum and eat it like popcorn or use its flour in bread, pizza, and baked goods.
What makes sorghum particularly valuable is its environmental sustainability – it requires significantly less water than many other grains and grows well in harsh conditions. This resilience translates into a grain that’s packed with antioxidants and provides steady energy without dramatic blood sugar spikes.
The Nutrient-Rich Millet
Millet is incredibly nutritious and a great source of magnesium, manganese, zinc, potassium, iron, B vitamins and fiber. While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal considered a staple throughout China, India, Africa, Ethiopia, and Nigeria. Millet contains a variety of nutrients linked to lower inflammation, reduced heart disease risk, and improved blood sugar control.
Don’t let millet’s association with bird food fool you – this grain has been sustaining human populations for millennia. Its mild flavor and quick cooking time make it an excellent substitute for rice or quinoa, while its gluten-free nature opens doors for those with celiac disease or gluten sensitivity.
The Protein-Rich Buckwheat
Buckwheat has all nine essential amino acids, which makes it a whole protein, and is big in B vitamins. Here’s a fun fact that surprises most people: It isn’t a grain or a wheat. Buckwheat is actually a cousin of the rhubarb plant. But it’s considered a kind of a grain because it’s used like one.
Many people living with celiac disease can tolerate this whole grain, because even though it has the word “wheat” in its name, it is naturally gluten-free (as are quinoa and amaranth). And buckwheat is one of the best grain-based sources of magnesium, a wonder mineral that does everything from ease PMS symptoms to improve nerve functioning; and manganese, which boosts brain power.
The Quick-Cooking Convenience: Brown Rice
Brown rice has slightly more calories than white rice. But it also packs more protein and fiber. Eating brown rice can help lower cholesterol, control blood sugar, and promote good gut bacteria. While brown rice might not top the charts in any single nutrient category, its widespread availability and familiar taste make it an excellent gateway grain for those transitioning from refined to whole grains.
In the world of whole grains, you can argue this is the original star. It has three parts: bran, germ, and endosperm, with nothing removed during milling. The steady, reliable nutrition profile of brown rice, combined with its versatility in countless cuisines, secures its place as a solid middle-tier choice among whole grains.
The Specialty Options: Freekeh and Wild Rice
This Arabic grain is a low-carb form of ancient wheat that contains protein and has more than four times the amount of fiber than brown rice, according to the U.S. Department of Agriculture. Freekeh kernels are harvested while they’re young and then roasted. They may contain more vitamins and minerals, such as immune-boosting selenium, than other grains.
Despite its name, this isn’t rice but an aquatic grass seed. Wild rice, technically not rice at all, offers a unique nutritional profile with higher protein content than true rice varieties. Both freekeh and wild rice represent specialty options that can add variety to your grain rotation, though they may be harder to find and more expensive than mainstream choices.
The Smart Approach to Grain Selection
Here’s something that might surprise you: Researchers report that levels of major minerals were cut by nearly three-quarters in refined flour and breads made with refined flour compared with whole wheat. Additionally, milling and baking markedly reduced the amount of other nutrients, such as vitamin E, in both refined and whole wheat products compared with raw wheat kernels. This research from 2024 shows just how dramatic the nutritional difference is between whole and refined grains.
People often ask us, “Which grain is healthiest?” In our opinion, there is no “healthiest” grain, just as there is no healthiest vegetable. As the chart we posted elsewhere on our site illustrates, each grain has its own little specialties. The key is variety – mixing different grains throughout your week ensures you’re getting the broadest spectrum of nutrients possible. Eating whole grains as part of a healthy diet may reduce the risk of getting heart disease. Eating whole grain foods that have fiber, as part of an overall healthy diet, can support healthy digestion. Eating whole grains, as part of an overall healthy diet, may help with weight management.
The truth is, any whole grain beats refined grains hands down. Whether you start with affordable oats or splurge on exotic teff, you’re making a choice that benefits your health in countless ways. What will you try first?
