The 7 Best Grains to Eat, According to Nutritionists

Grains are a staple in the kitchen, bringing flavor and nutrients, but which are the best grains to eat? We asked nutrition experts to share the ones that are the healthiest choices to help you create more balanced meals. These grains are versatile; they can be served with a protein, as a main course, served alongside an entree, tossed with vegetables for a grain salad, or even served as breakfast or dessert. Learn which are the top choices and how to get the most out of each variety.

Bulgur

Bulgur is a whole grain made from hard wheat, “so it’s not a gluten-free food,” says Jaime Gnau, RDN, registered dietitian nutritionist and clinical assistant professor at Missouri State University, School of Health Sciences. However, it’s packed with health benefits— it’s “a good source of iron, magnesium, phosphorus, zinc, and B vitamins,” says Kelly (Toups) LeBlanc, MLA, RD, LDN, registered dietitian and vice president of nutrition programming at Oldways Whole Grains Council. Bulgur also offers fiber, which is key for gut health.

How to Eat

“Bulgur is one of the quickest cooking whole grains,” shares LeBlanc. This makes it an ideal option if you need to quickly cook a meal.

• Use the grain in veggie burgers, stuffed peppers, or breakfast porridge, says LeBlanc.
• Bulgur is a staple ingredient in tabbouleh, a Middle Eastern grain salad.
• LeBlanc says its mild and nutty flavor pairs well with parsley, tomatoes, cinnamon, and most fresh produce.

Brown Rice

A nutrient-dense grain, brown rice contains fiber, protein, and several B vitamins that help the body use energy from food, says Gnau. It also provides antioxidants that fight inflammation and protect healthy cells. Additionally, brown rice is naturally gluten-free, making it safe for those with celiac disease, per Gnau.

How to Eat

• “Brown rice is great as a base in curries, stir-fries, risottos, and rice pudding,” says LeBlanc.
• Use brown rice in warm salads, like our roasted vegetable and brown rice bowls.
• If you prefer the texture of white rice, try mixing equal parts white and brown rice to get the nutritional benefits of brown rice with the fluffy texture of white rice, says Gnau.

Quinoa

“Quinoa is a seed that is unique from other grains because it’s a complete protein,” says Connie Elick, MS, RD, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education in Los Angeles. This means it contains all of the essential amino acids (i.e., building blocks of protein) that the body needs but cannot make on its own. According to Gnau, Quinoa also offers fiber and essential minerals, including iron, zinc, magnesium, and calcium. 

How to Eat

To get the most out of quinoa, rinse it well before cooking. This will remove bitter-tasting compounds called saponins from the surface of the grains, says Gnau. “Saponins are [also] considered ‘anti-nutrients’ due to their ability to bind to certain vitamins and minerals, reducing their absorption,” adds Gnau. 

• “Use quinoa in place of rice for extra protein in stir-fry dishes,” suggests Elick.
• Gnau recommends making a breakfast quinoa with berries, nuts, honey, and milk.
• Boost the protein content of salads or soups by adding quinoa, says Elick.

Millet

“Millet contains phytochemicals, which help [the] immune system fight infections, disease, and other substances that can harm our bodies,” says Elick. It’s also gluten-free, making it a viable option for those who have gluten sensitivities or intolerances, she adds. Note that the term “millet” includes a variety of grains, including major millets (such as sorghum and pearl millet) and minor millets (such as foxtail and teff). The exact nutrient content varies by type, but in general, millet is a generous source of B vitamins, calcium, and potassium, says Gnau.

How to Eat

To enhance the flavor of millet, toast the grains in a dry saucepan over medium heat for four to five minutes, says Gnau. This will create a rich, nutty flavor. From there, cook the millet in liquid as usual.

• Elick suggests cooking millet in low-sodium chicken or vegetable broth to add even more flavor.
• Combine cooked millet, grated carrot, and zucchini to make millet vegetable burgers.
• Enhance your favorite stew, soup, or warm salad with millet.

Oats

Whether rolled, steel cut, or instant, oats are one of the best grains to eat. They contain beta-glucan, a type of fiber that helps lower blood cholesterol, says LeBlanc. Oats are also a noteworthy source of protein, fiber, vitamin B1, and minerals like selenium, magnesium, and zinc, per LeBlanc. Plus, “oats are one of the few foods containing an antioxidant called avenanthramides,” says Gnau. This antioxidant helps reduce inflammation and protects the heart, she says.

How to Eat

• LeBlanc says oats are best used in porridge or polenta-style recipes, as they have a creamy texture once cooked.
• “Try classic oatmeal with fun mix-ins like parsnips and dried cranberries,” per LeBlanc.
• For a savory option, prepare oatmeal with spinach, soft-boiled eggs, avocado, and scallions, recommends Elick.
• Elevate your breakfast game by making overnight oats or baked oats.

Barley

“Barley is a good source of protein, magnesium, phosphorus, vitamin B3, and copper,” says LeBlanc. Eating barley will also boost your intake of fiber, including beta-glucan fiber, which can help reduce blood cholesterol. What’s more, the grain provides molybdenum, an essential trace element that helps the body break down toxic substances, according to Elick.

How to Eat

• Barley is a wonderful substitute for rice, especially in curry, stir-fries, and risotto, says LeBlanc.
• The rich flavor and mild sweetness of barley pairs well with mushrooms, root vegetables, warm spices, and fall ingredients such as apples, she says.
• Enjoy barley in grain salads and soups, where its chewy texture will shine.

Amaranth

Amaranth, like quinoa, is a complete protein and gluten-free. The grain also offers fiber, iron, and vitamin B6. “Amaranth is a good source of zinc, which is important for wound healing, immune system functioning, and maintaining a sense of taste and smell,” explains Elick. It’s also another gluten-free food, so amaranth is safe for those who need to avoid gluten. 

How to Eat

• Use amaranth to thicken stews or soups, says LeBlanc.
• Try popping amaranth like popcorn and enjoying it as a cereal.
• LeBlanc says leftover amaranth can be added to baked goods, such as banana bread.
• Due to its slightly peppery flavor, amaranth pairs well with squash, corn, sesame, cinnamon, vanilla, and chocolate, she says.