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Grains High in Amino Acids
By: by Amino Science
When you think of grains you probably think of carbohydrates and dietary fiber, but grains can also be a great source of protein and the amino acids that build it. Whole unrefined grains are higher in protein than refined grains because protein likes to hang out in the bran and germ. Grains high in amino acids include teff, quinoa, whole wheat pasta, wild rice, millet, oatmeal, buckwheat, kamut (wheat berries), and cornmeal. Before we look at the amino acid profile of each, let’s gain a better understanding of the role amino acids play in health.
Amino Acids for Optimal Health
Proteins make up 75% of the human body, and these proteins are formed from 20 amino acids. Protein is really just a string of amino acids linked together in a precise sequence that determines the protein’s function, whether that’s healing and repairing tissue, aiding digestion, generating energy, or protecting against infection and illness. That's how amino acids earned the tagline "the building blocks of protein."
Eleven of these amino acids are called the nonessential amino acids (NEAAs) because the body can produce them itself. The NEAAs are:
- Alanine
- Arginine
- Asparagine
- Aspartic Acid
- Cysteine
- Glutamic Acid
- Glutamine
- Glycine
- Proline
- Serine
- Tyrosine
Nine of these amino acids are called essential amino acids (EAAs) because the body cannot make them. You have to make sure you get your EAAs from your diet, and eating grains is a great way to do this!
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Grains High in Amino Acids
While the exact protein content of grains varies, you can typically meet 6-20% of your daily value of protein in 1 cup of cooked whole grains. Let’s start with teff.
Amino Acids in Teff
Teff is a protein-packed, gluten-free grain that can substitute in for wheat and is a good source of resistant starch, which helps to keep your gut healthy and happy. If you’ve ever eaten injera, or Ethiopian flatbread, then you’ve had teff!
1 cup of cooked teff = 9.8 grams of protein:
| Amino Acid | % | RDI |
| Histidine | 222 mg | 32% |
| Isoleucine | 368 mg | 26% |
| Leucine | 784 mg | 29% |
| Lysine | 275 mg | 13% |
| Methionine | 315 mg | 43% |
| Phenylalanine | 512 mg | 58% |
| Threonine | 375 mg | 36% |
| Tryptophan | 103 mg | 37% |
| Valine | 504 mg | 28% |
| Alanine | 549 mg | ~ |
| Arginine | 381 mg | ~ |
| Aspartic Acid | 602 mg | ~ |
| Cysteine | 174 mg | 61% |
| Glutamic Acid: | 2457 mg | ~ |
| Glycine | 350 mg | ~ |
| Proline | 486 mg | ~ |
| Serine | 456 mg | ~ |
| Tyrosine | 335 mg | 38% |
Amino Acids in Quinoa
Quinoa is a pseudocereal and a complete protein with the right amount of all nine of the EAAs, and a hefty amount of iron, potassium, and fiber. It’s even got the lysine that’s missing in many other grains high in amino acids.
1 cup of cooked quinoa = 8.1 grams of protein:
| Amino Acid | % | RDI |
| Histidine | 235 mg | 34% |
| Isoleucine | 290 mg | 21% |
| Leucine | 483 mg | 18% |
| Lysine | 442 mg | 21% |
| Methionine | 178 mg | 24% |
| Phenylalanine | 342 mg | 39% |
| Threonine | 242 mg | 23% |
| Tryptophan | 96 mg | 34% |
| Valine | 342 mg | 19% |
| Alanine | 339 mg | ~ |
| Arginine | 629 mg | ~ |
| Aspartic Acid | 653 mg | ~ |
| Cysteine | 117 mg | 41% |
| Glutamic Acid: | 1073 mg | ~ |
| Glycine | 400 mg | ~ |
| Proline | 444 mg | ~ |
| Serine | 326 mg | ~ |
| Tyrosine | 236 mg | 27% |
Amino Acids in Whole Wheat Pasta
Who knew spaghetti could be so full of protein? You can get 7 grams in a cup of whole wheat pasta without any of the refined grains that spike blood sugar and contribute to weight gain. Whole wheat pasta is also rich in fiber, iron, magnesium, and zinc.
1 cup of cooked whole wheat pasta = 7 grams of protein:
| Amino Acid | % | RDI |
| Histidine | 164 mg | 23% |
| Isoleucine | 271 mg | 19% |
| Leucine | 479 mg | 18% |
| Lysine | 156 mg | 7% |
| Methionine | 113 mg | 16% |
| Phenylalanine | 349 mg | 40% |
| Threonine | 188 mg | 18% |
| Tryptophan | 90 mg | 32% |
| Valine | 303 mg | 17% |
| Alanine | 218 mg | ~ |
| Arginine | 247 mg | ~ |
| Aspartic Acid | 316 mg | ~ |
| Cysteine | 146 mg | 51% |
| Glutamic Acid: | 2427 mg | ~ |
| Glycine | 254 mg | ~ |
| Proline | 746 mg | ~ |
| Serine | 342 mg | ~ |
| Tyrosine | 183 mg | 38% |
Amino Acids in Wild Rice
Wild rice has more protein than other types of rice, containing all nine of the essential amino acids. It’s also lower in calories and has dietary fiber to boot. Fun fact: wild rice is actually not a rice at all but the seed of an aquatic grass!
1 cup of cooked wild rice = 6.5 grams of protein:
| Amino Acid | % | RDI |
| Histidine | 171 mg | 24% |
| Isoleucine | 274 mg | 20% |
| Leucine | 453 mg | 17% |
| Lysine | 279 mg | 13% |
| Methionine | 195 mg | 27% |
| Phenylalanine | 320 mg | 37% |
| Threonine | 208 mg | 208% |
| Tryptophan | 80 mg | 29% |
| Valine | 380 mg | 21% |
| Alanine | 366 mg | ~ |
| Arginine | 505 mg | ~ |
| Aspartic Acid | 630 mg | ~ |
| Cysteine | 77 mg | 27% |
| Glutamic Acid: | 1140 mg | ~ |
| Glycine | 298 mg | ~ |
| Proline | 230 mg | ~ |
| Serine | 346 mg | ~ |
| Tyrosine | 377 mg | 32% |
Amino Acids in Millet
Millet is gluten free, rich in fiber and antioxidants, and a grain high in amino acids. It’s also plentiful in iron, folate, phosphorus, and magnesium, and is a worthwhile grain to have at your cooking disposal.
1 cup of cooked millet = 6.1 grams of protein:
| Amino Acid | % | RDI |
| Histidine | 131 mg | 19% |
| Isoleucine | 258 mg | 18% |
| Leucine | 776 mg | 28% |
| Lysine | 117 mg | 6% |
| Methionine | 122 mg | 17% |
| Phenylalanine | 322 mg | 37% |
| Threonine | 197 mg | 19% |
| Tryptophan | 66 mg | 24% |
| Valine | 320 mg | 18% |
| Alanine | 546 mg | ~ |
| Arginine | 212 mg | ~ |
| Aspartic Acid | 402 mg | ~ |
| Cysteine | 117 mg | 41% |
| Glutamic Acid: | 1328 mg | ~ |
| Glycine | 160 mg | ~ |
| Proline | 485 mg | ~ |
| Serine | 357 mg | ~ |
| Tyrosine | 188 mg | 21% |
Amino Acids in Couscous
Whether you like the taste of traditional couscous or prefer the nutty flavor and chewy texture of pearl couscous you can feel good about feeding your body the amino acids it craves (although it is notoriously low in lysine). It also contains calcium and iron that can be lacking in other grains. Vitamin E, the B vitamins, and fiber make an appearance too!
1 cup of cooked couscous = 6 grams of protein:
| Amino Acid | % | RDI |
| Histidine | 121 mg | 17% |
| Isoleucine | 231 mg | 16% |
| Leucine | 407 mg | 15% |
| Lysine | 115 mg | 5% |
| Methionine | 93 mg | 13% |
| Phenylalanine | 289 mg | 33% |
| Threonine | 157 mg | 15% |
| Tryptophan | 77 mg | 27% |
| Valine | 254 mg | 14% |
| Alanine | 174 mg | ~ |
| Arginine | 220 mg | ~ |
| Aspartic Acid | 243 mg | ~ |
| Cysteine | 289 mg | 33% |
| Glutamic Acid: | 2146 mg | ~ |
| Glycine | 188 mg | ~ |
| Proline | 655 mg | ~ |
| Serine | 281 mg | ~ |
| Tyrosine | 157 mg | 18% |
Amino Acids in Oatmeal
With an amino acid score of 86, oatmeal is not a complete protein, which means it does not contain all the essential amino acids you need to jumpstart muscle growth, but when combined with other high-quality sources of protein, it provides a healthful mix of aminos.
1 cup of cooked oatmeal = 5.9 grams of protein:
| Amino Acid | % | RDI |
| Histidine | 126 mg | 18% |
| Isoleucine | 271 mg | 19% |
| Leucine | 505 mg | 19% |
| Lysine | 316 mg | 15% |
| Methionine | 108 mg | 15% |
| Phenylalanine | 332 mg | 38% |
| Threonine | 225 mg | 21% |
| Tryptophan | 94 mg | 33% |
| Valine | 374 mg | 21% |
| Alanine | 290 mg | ~ |
| Arginine | 391 mg | ~ |
| Aspartic Acid | 707 mg | ~ |
| Cysteine | 227 mg | 79% |
| Glutamic Acid: | 1458 mg | ~ |
| Glycine | 344 mg | ~ |
| Proline | 225 mg | ~ |
| Serine | 353 mg | ~ |
| Tyrosine | 236 mg | 27% |
Amino Acids in Buckwheat
Buckwheat is a pseudocereal, which means it’s a seed that is commonly eaten as a cereal grain. In addition to protein, it’s got a decent amount of fiber, as well as magnesium, manganese, copper, phosphorus, and iron, as well as the antioxidant rutin. It also has a well-balanced amino acid profile.
1 cup of roasted buckwheat grouts = 5.7 grams of protein:
| Amino Acid | % | RDI |
| Histidine | 133 mg | 19% |
| Isoleucine | 213 mg | 15% |
| Leucine | 356 mg | 13% |
| Lysine | 289 mg | 14% |
| Methionine | 74 mg | 10% |
| Phenylalanine | 223 mg | 26% |
| Threonine | 136 mg | 13% |
| Tryptophan | 82 mg | 29% |
| Valine | 291 mg | 16% |
| Alanine | 321 mg | ~ |
| Arginine | 420 mg | ~ |
| Aspartic Acid | 486 mg | ~ |
| Cysteine | 97 mg | 34% |
| Glutamic Acid: | 877 mg | ~ |
| Glycine | 442 mg | ~ |
| Proline | 217 mg | ~ |
| Serine | 294 mg | ~ |
| Tyrosine | 104 mg | 12% |
Amino Acids in Kamut
Kamut, or wheat berries, are the whole and unprocessed form of wheat kernels, and they offer up a hearty dose of B vitamins, copper, magnesium, phosphorus, and manganese. And their protein content isn’t too shabby either!
1 cup of cooked kamut = 5.7 grams of protein:
| Amino Acid | % | RDI |
| Histidine | 253 mg | 36% |
| Isoleucine | 378 mg | 27% |
| Leucine | 743 mg | 27% |
| Lysine | 277 mg | 13% |
| Methionine | 167 mg | 23% |
| Phenylalanine | 516 mg | 59% |
| Threonine | 296 mg | 28% |
| Tryptophan | 88 mg | 31% |
| Valine | 459 mg | 25% |
| Alanine | 363 mg | ~ |
| Arginine | 464 mg | ~ |
| Aspartic Acid | 537 mg | ~ |
| Cysteine | 206 mg | 72% |
| Glutamic Acid: | 3234 mg | ~ |
| Glycine | 387 mg | ~ |
| Proline | 1065 mg | ~ |
| Serine | 507 mg | ~ |
| Tyrosine | 236 mg | 27% |
Amino Acids in Cornmeal
Low in lysine but with a good amount of leucine, cornmeal holds its own as a high-protein grain, especially when combined with eggs, a complete protein with an ideal ratio of essential amino acids.
1 cup of white cornmeal grits = 4.4 grams of protein:
| Amino Acid | % | RDI |
| Histidine | 129 mg | 18% |
| Isoleucine | 144 mg | 10% |
| Leucine | 542 mg | 20% |
| Lysine | 85 mg | 4% |
| Methionine | 95 mg | 13% |
| Phenylalanine | 231 mg | 26% |
| Threonine | 136 mg | 13% |
| Tryptophan | 26 mg | 9% |
| Valine | 203 mg | 11% |
| Alanine | 326 mg | ~ |
| Arginine | 167 mg | ~ |
| Aspartic Acid | 252 mg | ~ |
| Cysteine | 85 mg | 30% |
| Glutamic Acid: | 838 mg | ~ |
| Glycine | 123 mg | ~ |
| Proline | 396 mg | ~ |
| Serine | 195 mg | ~ |
| Tyrosine | 170 mg | 27% |
How to Handle the Protein Gaps in Grains
If you take a closer look at the essential amino acid makeup of these grains, a few patterns become evident. They contain different amino acids in varying concentrations, but are lacking in one or more, especially lysine. And you’d have to consume 5-10 servings a day to meet your amino acid requirements.
That’s why eating a variety of foods is the best diet. You can complement your protein intake from grains by consuming plant foods high in protein such as:
- Legumes (lentils, kidney beans, black beans, chickpeas)
- Seeds (chia seeds, hemp seeds, pumpkin seeds)
- Soybeans (edamame, tempeh)
Of course, no source of plant protein can compete with the amino acid profile of animal protein. If you aren’t on a vegetarian diet or vegan diet, mix up grain consumption with animal foods such as:
- Eggs
- Dairy (cottage cheese, milk, yogurt)
- Meat
- Fish
- Poultry
And you can shore up any additional protein gaps in these food sources, particularly in vegetarian diets, with an EAA supplement that contains the ideal proportions of amino acids to stimulate muscle protein synthesis, produce enzymes and neurotransmitters, maintain muscle mass and an ideal body weight, encourage appropriate weight loss, lower blood pressure and LDL cholesterol levels, keep blood sugar stable, along with a plethora of other health benefits.
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