Oats can be used in much more than oatmeal. Make protein oat muffins with oat flower. In Great Britain, Beer is actually made from oats.

1 cup equals

• Protein – 26.4g
• Calories – 607
• Carbs – 103g
• Calcium – 84.3mg

Although buckwheat is prepared like a grain, it is technically a seed. You might think buckwheat is off limits if you are gluten-free, but don’t let the name fool you. It is completely gluten-free!. Buckwheat noodles make a great base for an asian salad.

1 cup equals

• Protein – 22.5g
• Calories – 583
• Carbs – 122g
• Calcium – 30.6mg

Cornmeal is famously known to be the star ingredient in cornbread, but it can also be used in pancakes. Check out the Minimalist Baker recipe for Vegan Cornmeal Pancakes for your next breakfast.

1 cup (whole-grain, yellow) equals

• Protein – 9.9g
• Calories – 442
• Carbs – 93.8g
• Calcium – 7.3mg

Sorghum can be popped just like corn. The process is simple and the product is healthy. To pop: Heat a pan and throw in the tiny sorghum grains. You don’t need to put any oil in the pan but olive oil or avocado oil are tasty choices.

1 cup equals

• Protein – 21.7g
• Calories – 651
• Carbs – 143g
• Calcium – 53.8mg

Teff was originally a grass grown in northern Africa, but now you can buy it everywhere. One cup of cooked Teff has 123 mg of calcium, which is the same amount as a 1/2 a cup of cooked spinach. Teff is great in porridge and desserts. Sneak in some protein to your next Vegan Banana Bread recipe with teff flour.

1 cup equals

• Protein – 9.8g
• Calories – 255
• Carbs – 50.0g

Amaranth is actually a seed but is categorized as a grain for it’s starchy consistency. Use it instead of hot cereal or as a warm grain in your salad bowl.

1 cup equals

• Protein – 9.3g
• Calories – 251
• Carbs – 46.0g
• Calcium – 116mg

Quinoa belongs to the same family as spinach and beets. The quinoa you grab at the grocery store is actually the seeds from the quinoa plant. Order it in your salad to add fiber, protein and filling grain to your plate.

1 cup equals

• Protein – 8.1g
• Calories – 222
• Carbs – 39.4g
• Calcium – 31.5mg

Wild rice is a food to always keep on hand since it doesn’t expire if properly stored in a cool, dry place. Once cooked, wild rice can be refrigerated for one week and frozen for six months.

1 cup equals

• Protein – 6.5g
• Calories – 166
• Carbs – 35 g
• Calcium – 4.9 mg

Couscous is technically pasta (who knew?) but is often associated with grains because of its small size. Couscous was traditionally shaped by hand and you can still buy the hand made ones, which are more interesting than the processed shaped ones.

1 cup equals

• Protein – 5.9g
• Calories – 176
• Carbs – 36.5g
• Calcium – 12.6mg

Kamut, or Oreintal wheat, is an ancient grain that first came from the area that is now Afghanistan. It has a rich nutty and buttery taste. If you’re planning on serving kamut for dinner, make sure you plan ahead, since you need to soak this grain for at least 12 hours, or overnight, before cooking.

1 cup equals

• Protein – 11.1 g
• Calories – 251
• Carbs – 52.4g