What are the best options for gluten-free grains?
Gluten-free grains are a nutritious alternative for those with gluten sensitivities or celiac disease, offering fiber, protein, and essential nutrients without the gluten found in wheat, barley, or rye. Popular options like quinoa, rice, millet, and buckwheat provide versatile flavors and textures suited for various dishes, from salads and bowls to porridges and baked goods. These grains are naturally gluten-free, making them safe and adaptable for diverse dietary needs. Incorporating a variety of gluten-free grains not only enriches meals but also ensures a balanced intake of vitamins, minerals, and antioxidants.
1
Quinoa
125
11
A protein-rich grain with a light, fluffy texture and a slightly nutty flavor. It contains all nine essential amino acids, making it a complete protein and an excellent choice for gluten-free diets.
2
Rice
123
11
One of the most versatile gluten-free grains, rice comes in various types, including white, brown, and black. Brown rice retains more nutrients and fiber, while white rice is easier to digest.
3
Oats
143
43
While oats are naturally gluten-free, they are often cross-contaminated with wheat. Certified gluten-free oats are safe for most people and provide fiber, protein, and essential nutrients.
4
Millet
98
15
A small, round grain with a mild, slightly sweet flavor. Millet is easy to digest, rich in magnesium, and works well in porridges, grain bowls, or as a rice alternative.
5
Samak (Barnyard Millet)
102
23
A small, fast-cooking millet with a soft texture and neutral flavor. Samak is often used during religious fasting in India and works well in pilafs, porridges, or grain bowls.
6
Arrowroot
87
21
A starchy root that is ground into a fine flour, arrowroot is used as a thickener in soups, sauces, and gluten-free baking. It is easily digestible and gentle on the stomach.
7
Flaxseed
78
15
A high-fiber seed that can be ground into flour or soaked for a gel-like texture. Flaxseed is rich in omega-3s and is often used in gluten-free baking or as a thickener.
8
Amaranth
72
18
An ancient grain known for its earthy, peppery taste and high protein content. Amaranth is also rich in iron, calcium, and fiber, making it a nutritious alternative to wheat.
9
Canary Seed
83
30
Traditionally used as bird food, canary seed is now processed for human consumption and is a high-protein, fiber-rich gluten-free grain alternative.
10
Chia Seeds
78
28
While not a traditional grain, chia seeds are packed with fiber, omega-3 fatty acids, and protein. When soaked, they form a gel-like consistency and can be used in puddings, smoothies, or as an egg substitute.
11
Buckwheat
96
46
Despite its name, buckwheat is entirely gluten-free and has a robust, nutty flavor. It’s commonly used in soba noodles, pancakes, and porridge and is packed with antioxidants and fiber.
12
Teff
75
32
A tiny, nutrient-dense grain known for its earthy, nutty taste. Teff is high in calcium and iron and is traditionally used to make Ethiopian injera, a soft, spongy flatbread.
13
Freekeh (Gluten-Free)
58
17
Traditionally made from wheat, gluten-free freekeh is produced using green sorghum. It has a smoky, nutty flavor and is high in fiber and protein.
14
Fonio
49
9
A tiny West African grain with a light, fluffy texture and mild, nutty taste. It is rich in iron and amino acids and is a great option for porridge, salads, or grain bowls.
15
Job’s Tears
55
15
Also called Chinese pearl barley, Job’s Tears is a naturally gluten-free grain that has a chewy texture and mild taste. It is commonly used in soups and teas in Asian cuisine.
16
Kañiwa
52
19
A close relative of quinoa, kañiwa is a small, reddish-brown grain with a crunchy texture and high protein content. It is naturally gluten-free and works well in salads or porridge.
17
Tapioca
50
21
Extracted from the cassava root, tapioca is often used in gluten-free flour blends. It has a neutral taste and is commonly used for thickening or in making tapioca pearls.
18
Sago
37
8
A starchy grain derived from palm trees, sago is commonly used in puddings and as a thickener in soups. It is easy to digest and has a neutral taste.
19
Corn
36
7
A naturally gluten-free grain that can be consumed as whole kernels, polenta, or ground into flour. Corn is high in fiber and antioxidants, making it a staple in many gluten-free diets.
20
Montina
56
28
Made from Indian rice grass, Montina flour is high in protein and fiber and is used in gluten-free baking or as a grain alternative.
21
Bamboo Rice
35
16
A unique grain derived from bamboo plants, bamboo rice has a mild, slightly sweet taste and is packed with fiber and antioxidants. It is often used in Asian dishes.
22
Wild Rice
35
18
A nutrient-rich, chewy grain that is technically a type of aquatic grass. It has a nutty flavor, is high in protein and antioxidants, and pairs well with a variety of dishes.
23
Sorghum
21
9
A mildly sweet and chewy grain, sorghum is high in protein, antioxidants, and fiber. It can be used in salads, soups, and even ground into flour for baking.
24
Broomcorn Millet
20
9
A lesser-known variety of millet, broomcorn millet is high in fiber and has a mild, slightly sweet flavor. It can be used in porridges, soups, or ground into flour.
25
Ragi (Finger Millet)
19
9
A highly nutritious millet variety rich in calcium and fiber. Ragi is commonly used in Indian cuisine to make porridge, flatbreads, and baked goods.