Cereal grains are a major source of protein in many diets around the world. While grains are often thought of as primarily providing carbohydrates and energy, they can also pack a good amount of protein. Here are 6 grains and cereals that contain notable amounts of protein:
1. Wheat
Wheat is the most widely consumed cereal grain in the world. It contains around 8-18% protein by weight, depending on the variety. The protein content in whole wheat is higher than refined wheat flour due to the bran and germ components. Wheat protein consists mainly of gluten proteins which give wheat flour its unique properties. However, wheat protein is considered lower quality due to its limiting amino acid being lysine.
Protein content: 8-18%
Limiting amino acid: Lysine
2. Oats
Oats contain 9-16% protein by weight, making them a higher protein cereal grain. Oat protein consists mainly of globulins and glutelins which are considered higher quality proteins. Oats also contain unique proteins like avenanthramides which have health benefits.
Protein content: 9-16%
Limiting amino acid: Lysine
3. Rice
Rice contains around 7-8% protein, with white rice being slightly lower due to removal of the bran and germ. Rice protein consists mainly of glutelins and prolamins. The protein quality of rice is considered moderate with lysine as the limiting amino acid.
Protein content: 7-8%
Limiting amino acid: Lysine
4. Barley
Barley contains between 7-15% protein by weight, making it a higher protein cereal grain. Similar to wheat, barley protein consists mainly of prolamins which are considered lower quality proteins due to the limiting amino acid lysine.
Protein content: 7-15%
Limiting amino acid: Lysine
5. Rye
Rye contains 8-18% protein, on par with wheat. However, rye protein consists mainly of globulins which are considered higher quality proteins. The limiting amino acid in rye is also lysine.
Protein content: 8-18%
Limiting amino acid: Lysine
6. Sorghum
Sorghum contains moderate amounts of protein ranging from 10-11%. However, the protein quality of sorghum is considered lower due to the high proportion of prolamins and the limiting amino acid being lysine.
Protein content: 10-11%
Limiting amino acid: Lysine
In summary, while all cereal grains contain notable amounts of protein, there is variability in the protein quality due to differences in amino acid profiles and limiting amino acids. Combining cereal grains with legumes can help overcome some of the limiting amino acids in cereal proteins.
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