| Hemp |
450 |
30.0 |
8.7 |
4.0 |
36.7 |
✅ Complete protein; rich in magnesium, iron, and omega-3 fats. |
Gluten-free |
| Chickpea |
387 |
22.4 |
60.0 |
12.2 |
6.7 |
High in folate, iron, manganese, and fiber. |
Gluten-free |
| Almond |
571 |
21.4 |
21.4 |
10.7 |
50.0 |
Excellent source of vitamin E, magnesium, and healthy fats. |
Gluten-free |
| Spelt |
338 |
14.6 |
70.0 |
10.7 |
2.4 |
Good source of B vitamins, iron, and zinc. |
Contains gluten |
| Kamut |
337 |
14.5 |
70.0 |
11.1 |
2.2 |
High in selenium, zinc, and magnesium. |
Contains gluten |
| Quinoa |
370 |
14.1 |
70.0 |
7.0 |
6.1 |
✅ Complete protein; rich in magnesium, iron, potassium, and B vitamins. |
Gluten-free |
| Einkorn |
333 |
14.0 |
61.0 |
9.0 |
2.5 |
Contains lutein, B vitamins, and zinc. |
Contains gluten |
| Emmer |
340 |
12 |
71.0 |
9.0 |
2.0 |
Ancient wheat, good B vitamins |
Contains gluten |
| Amaranth |
371 |
13.6 |
65.2 |
6.7 |
7.0 |
✅ Complete protein; high in calcium, iron, magnesium, and manganese. |
Gluten-free |
| Buckwheat |
343 |
13.3 |
71.5 |
10.0 |
3.4 |
✅ Complete protein; good source of magnesium, manganese, and copper. |
Gluten-free |
| Teff |
367 |
13.3 |
73.1 |
8.0 |
2.4 |
Rich in iron, calcium, and resistant starch. |
Gluten-free |
| Farro |
340 |
12.5 |
70.0 |
10.0 |
2.0 |
Provides iron, magnesium, and some antioxidants. |
Contains gluten |
| Millet |
378 |
11.0 |
72.8 |
8.5 |
4.2 |
Rich in magnesium, phosphorus, and B vitamins. |
Gluten-free |
| Sorghum |
329 |
10.6 |
72.1 |
6.6 |
3.3 |
High in antioxidants, iron, and B vitamins. |
Gluten-free |
| Maize (Corn) |
365 |
9.4 |
76.0 |
7.3 |
4.7 |
Provides vitamin B6, magnesium, and antioxidants like lutein. |
Gluten-free |
| Brown Rice |
363 |
7.2 |
76.5 |
4.6 |
2.8 |
Good source of magnesium, selenium, and B vitamins. |
Gluten-free |
| White Rice |
366 |
6.0 |
80.1 |
2.4 |
0.9 |
Fast metabolising carbohydrates, |
Gluten-free |
| Cassava (Manioc) |
160 |
1.4 |
38.0 |
1.8 |
0.3 |
Fast metabolising carbohydrates, containing vitamin C. |
Gluten-free |
