Grain Nutritional Facts

Grains are composed mainly of carbohydrates, but the quantity varies according to the type of grain. Carbohydrates account for 65 to 90 percent of the calorie content of grain. Protein usually accounts for 7 to 15 percent of the calories and the fat content, contained wholly within the germ, makes up the remainder of the calories.

Grains do not contain any saturated fat or cholesterol, which are linked to many health problems. Grains are a rich source of protein, but the protein lacks some of the essential amino acids that are only obtained from animal sources. Whole grains are loaded with vitamins and minerals, especially in the bran and germ, but these components are often removed when producing some grain products, such as refined flour, which is favored in Western cultures. The bran is also loaded with insoluble fiber, which is important for digestive health, and soluble fiber, which helps to lower the cholesterol level in the blood. Removal of these components from the grain is often attributed to the rise in many of the health problems associated with diets low in fiber. When grains and grain products (especially whole grains and whole grain products) are combined with a balanced diet, they are one of the most important foods for providing proper nutrition.

Amaranth

As a source of nutrients, amaranth provides protein, calcium, iron and zinc. The protein and iron content is higher than that of many other grains. It also contains a greater concentration of the amino acids lysine and methionine.

Barley

Barley is considered to be an excellent ingredient for providing soluble fiber, which helps to reduce cholesterol in the blood. It is also rich in niacin and iron. Whole barley, also called hulled barley (the inedible husk has been removed), is much more nutritious than pearled barley because the bran is left intact.

Buckwheat

Buckwheat is a rich source of the amino acid, lysine. It contains high levels of protein, calcium, magnesium, phosphorous, B vitamins, and iron. Because it contains no gluten, buckwheat is an excellent wheat substitute for people who are allergic to gluten.

Corn

Corn is a good source of vitamin A, manganese, and potassium. It contains protein, but it is not a particularly good source. Many other grains contain a greater ratio of protein than corn.

Flaxseed

Flaxseed is one of the best sources of omega-3 fatty acids, which are beneficial in reducing cholesterol and lowering the risk of stroke and heart disease. The seeds contain soluble fiber, which also helps in reducing cholesterol levels. About one-third of the fiber in flaxseed is soluble and two-thirds is insoluble, which is an important component in aiding digestion. Flaxseed is the best source of lignin, which may play a role in fighting certain types of cancer.

Millet

Millet is an excellent source of iron and magnesium and it is also high in calcium, phosphorous, manganese, zinc, and B vitamins. It has the highest iron content of any grain except amaranth and quinoa. The natural alkalinity of millet makes it easily digestible, so it is very beneficial for people with ulcers and digestive problems. It is believed to be one of the least allergenic of all grains.

Oats

Oats are one of the most nutritious grains and are considered to be a good source of the soluble fiber betaglucan, which helps to decrease cholesterol in the blood. Other important nutrients found in oats are B vitamins, vitamin E, copper, iron, zinc, magnesium, phosphorous, calcium, and thiamin.

Quinoa

Nutritionally, quinoa is an excellent grain. It is loaded with protein and the amino acid lysine. It contains about 17% high-quality protein, which is more than any other grain and is equivalent to milk in protein quality. Quinoa is also very high in iron and is an important source of calcium, zinc, potassium, magnesium, phosphorus, and copper.

Rice

White rice has had the husk, bran, and germ removed (polished), which allows it to cook rapidly. This makes it the most popular, but it is also the least nutritious because of the removal of the bran and germ. White rice is often enriched with nutrients, such as iron, niacin, thiamin, and riboflavin (especially in Western nations), to help restore some of the lost nutritional value. Flour milled from rice contains no gluten so it is an excellent choice for people who are gluten intolerant.

Rye

Rye is an excellent source of dietary fiber as well as vitamin E, calcium, iron, thiamin, phosphorus, and potassium.

Sorghum

Nutritionally, sorghum is similar to corn, but it has a higher concentration of protein. It lacks gluten so it is an excellent choice for people who are gluten intolerant.

Spelt

Spelt is making a comeback in the United States not only because of its good flavor, but also because of its nutritional qualities. Spelt contains a higher level of protein (up to 25% more) than soft white wheat varieties, but it has a protein level that is the same or less than hard red wheat varieties. It is a rich source of B vitamins and fiber. Other nutrients found in spelt include iron, magnesium, niacin, thiamin, and phosphorus. It has been shown that the carbohydrates in spelt are useful in enhancing the immune system and in helping to clot the blood.

Teff

Because the teff grain is so small, there is no way to remove the husk, bran, and germ, which means that none of the nutrients are lost as is the case with larger grains that have had the bran and germ removed during processing. Teff is high in calcium, iron, magnesium, zinc, and thiamin and it is a good source of fiber.

Triticale

Triticale combines the nutritional benefits of both wheat and rye. It has a high protein content and it also contains a high level of lysine that is common in rye. There is a greater quantity of folic acid, pantothenic acid, copper, and vitamin B6 in triticale than in wheat, but a lesser quantity of niacin. Triticale is also an important source of iron, thiamin, magnesium, phosphorus, potassium, zinc and it is rich in fiber.

Wheat

Among the nutrients present in whole-wheat are high levels of protein, fiber, iron, B vitamins, thiamin, niacin, magnesium, phosphorus, and zinc. Studies have shown that the insoluble fiber in wheat bran may help fight colon cancer and at very least is beneficial for the digestion.

Wild Rice

Wild rice is one of the most nutritious grain-like foods. It is very low in fat and very high in fiber. In addition, it has nearly twice the protein of true rice varieties and it is loaded with B vitamins, folate, niacin, thiamin, iron, phosphorus, zinc, and magnesium.