Bulgur

One cup of cooked bulgur provides a whopping 8 g of fiber, about a third of what we need daily. Bulgur refers to whole wheat that has been boiled and then dried, cracked, and sorted into different sizes. This is why you may find bulgur that is a fine grind, medium grind (the most common), or coarse grind.

In addition to being one of the highest in fiber, bulgur also happens to be one of the most convenient grains to prepare. Since the grain has already been boiled before drying, it cooks quickly—ready in just 15 minutes. Fine-grind bulgur can even be cooked by just soaking the grain in hot water. To do so, pour boiling water over the bulgur in a heat-safe bowl and cover until the grains soak up the liquid.

Freekeh

Freekeh is not one of the most well-known grains on this list, but we think it deserves more recognition. This North African staple is made by harvesting green durum wheat and then roasting the kernels to give them a smoky, nutty flavor. The kernels are then cracked into smaller pieces, making the grain somewhat similar in appearance to bulgur; the difference is that bulgur is the fully mature kernel and is not roasted.

Freekeh delivers 4 g of fiber and 6 g of protein per ¼ cup dry (the equivalent of about ¾ cup cooked).  It also delivers a great mix of vitamins and minerals including zinc, copper, magnesium, B-vitamins, and over 50% of the daily value for manganese, an essential mineral for bone health and blood sugar regulation. Cook freekeh just like you would rice and use it as a base for a grain salad, add it to soups and stews, or turn it into a pilaf.

Buckwheat

Originating from China about 6,000 years ago, buckwheat is used worldwide in a variety of cuisines. Although it is treated like a grain, it is technically a seed with a unique pyramid-shaped kernel that can be eaten whole or ground into a flour. Or, simply toast it raw for a crunchy topping or nutritious granola ingredient.

Because it is naturally gluten-free and grain-free, buckwheat is a favorite among those with celiac disease or non-celiac gluten sensitivity. Whether you eat gluten-free or not, this nutty flavored seed has an array of health benefits for the gut, blood sugar balance, and heart health. It contains 4.5 g of fiber per cup and is also a source of high-quality protein, providing all essential amino acids, ideal for plant-based diets.

Quinoa

Classified as a “pseudograin”, quinoa is a seed that is tiny but mighty. Why has this ancient ingredient gained so much popularity? Primarily for its health benefits—it is high in fiber (5 g per cup cooked), a great source of complete protein (8 g per cup cooked), naturally gluten-free, high in beneficial micronutrients and antioxidants, and even contains some healthy fats.  Plus there are lots of creative ways to use it in cooking, whether it’s in a grain bowl, casserole, vegetarian meatballs, or even a breakfast porridge.

Teff

This nutrient-dense, naturally gluten-free grain is a member of the millet family and can be cooked as a porridge, added to baked goods, or turned into teff polenta. It is a good source of dietary fiber (approximately 5 g per cup cooked) and a source of resistant starch, making this an especially good grain for blood sugar control. Teff is also exceptionally high in calcium, providing over 120 mg per cup cooked, which is more than any other grain.

Farro

Farro refers to three different varieties of ancient Italian wheat: farro piccolo (also known as einkorn), farro medio (also known as emmer), and farro grande (also known as spelt). The three varieties all slightly differ in size and texture but all are nutritious and tasty sources of fiber. The variety most commonly found in the U.S. is farro medio, which provides 5 g of fiber and 6 g of protein per ¼ cup serving of dry farro. Farro is a great grain to keep in your pantry for easy weeknight grain bowls, salads, soups, and stews. We recommend batch cooking it and using it in different recipes throughout the week.

Oats

Your morning oatmeal can be more than just a convenient breakfast. Oats are one of the most nutrient-dense grains you can consume. All types of oats deliver a good source of fiber—on average, about 4 g of fiber per ½ cup of dry oats—but steel-cut oats have a slightly higher nutritional edge than instant or rolled oats due to the nature of processing that keeps more of the whole grain intact. Oats also really stand out because they contain a unique type of soluble fiber called beta-glucan, recognized for its cholesterol-lowering benefits.

Khorasan Wheat (Kamut)

Khorasan wheat, sold under the KAMUT® trademark, is an ancient wheat that has remained unchanged and unhybridized with modern wheat technology, meaning it has kept all of its original nutrition intact. Khorasan wheat delivers a variety of B-vitamins along with magnesium, selenium, zinc, and diverse polyphenols that have antioxidant and anti-inflammatory properties. One cup of cooked khorasan wheat provides over 7 g of fiber and 10 g of protein—even more than quinoa!