Yummy Gluten Free

Happily Living Gluten-free

Nutrient Composition Gluten-free Whole Grains Compared

Raw Grain (1 cup) Thiamin mg Riboflavin mg Niacin mg Folate mcg Calcium mg Iron mg Magnesium mg Zinc mg Protein g Fiber g
Amaranth 0.16 0.41 2.5 96 298 14.8 519 6.2 28.2 18.1
Brown Rice 0.74 0.17 9.4 37 43 2.7 265 3.7 14.7 6.5
Buckwheat Groats 0.37 0.44 8.4 69 28 4.1 362 4.0 19.2 16.9
Corn Grits 0.99 0.59 7.7 320 3 6.1 42 0.6 13.7 2.5
Millet 0.84 0.58 9.4 170 16 6.0 228 3.4 22.0 17.0
Oat Groats* 1.19 0.22 1.5 87 84 7.4 276 6.2 26.4 16.5
Quinoa 0.34 0.67 5.0 83 102 15.7 357 5.6 22.3 10.0
Sorghum 0.46 0.27 5.6 38 54 8.5 365 3.0 21.7 12.1
Teff 0.70 0.20 2.7 135 331 12.1 342 8.8 21.8 11.2
Wild Rice 0.18 0.42 10.8 152 34 3.1 283 9.5 23.6 9.9
Bulgur 0.32 0.16 7.16 38 49 3.4 230 2.7 17.2 25.6

* Choose pure, uncontaminated, gluten-free oat groats.

  1. Gluten-free Diet: A Comprehensive Resource Guide - Expanded Edition, 2010 by Shelley Case, RD. www.glutenfreediet.ca (Amaranth, buckwheat, millet, quinoa, sorghum, teff and wild rice)
  2. USDA National Nutrient Database for Standard Reference at www.nal.usda.gov/fnic/foodcomp/search/(Corn grits, oat groats, and bulgur)

How to Cook Whole Grains

Reprinted with permission from 1000 Gluten-free Recipes by Carol Fenster, PhD (Wiley, 2008)

(Cooking times may vary by altitude and manufacturer. Season to taste with salt, pepper, or your favorite herbs and spices.)

Grain (1 cup) Boiling Water or Broth Approximate Cooking Time
Amaranth 2 cups 20-25 minutes
Brown Rice 2.5 cups 50-55 minutes
Buckwheat 2 cups 15-20 minutes
Oat Groats 3 cups 40-45 minutes
Millet Gits/Meal 3 cups 10-15 minutes
Millet (Whole Grain) 4 cups 35-40 minutes
Polenta 4 cups 10 minutes
Quinoa 2 cups 15-20 minutes
Sorghum (soak overnight) 2 cups 45-60 minutes
Steel-cut Oats 4 cups 10-15 minutes (rinse with hot water)
Teff 3 cups 10-15 minutes
Wild Rice 4 cups 40 minutes