نقش دانه های خوراکی در رشد سلامت انسان

Grain (1 cup)	What is it?	Calories	Protein	Fat	Carbs	Fiber	Contains gluten?	Cooking method
Amaranth	Edible starchy seeds of the amaranth plant	252 cal	9 g	3.9 g	46 g	5 g	No	Combine 1 part amaranth seeds with 2 1/2–3 parts water. Bring to a boil, then simmer, covered, up to 20 minutes.
Barley	A grain in the grass family Poaceae	193 cal	3.5 g	0.7 g	44.3 g	6.0 g	Yes	Combine 1 part barley and 2 parts water or other liquid in a saucepan. Bring to a boil, then simmer, covered, 30–40 minutes.
Brown rice	The seed of the grass Oryza Sativa, native to Asia and Africa	216 cal	5 g	1.8 g	45 g	3.5 g	No	Combine equal amounts of rice and water or other liquid in a saucepan. Bring to a boil, then simmer, covered, about 45 minutes.
Bulgur	Whole wheat, cracked, and partially pre-cooked	151 cal	6 g	0.4 g	43 g	8 g	Yes	Combine 1 part bulgur with 2 parts water or other liquid in a saucepan. Bring to a boil, then simmer, covered, 12–15 minutes.
Couscous	Balls of crushed durum wheat	176 cal	5.9 g	0.3 g	36.5 g	2.2 g	Yes	Pour 1 1/2 parts boiling water or other liquid over 1 part couscous. Let sit, covered, 5 minutes.
Freekeh	Wheat, harvested while young and green	202 cal	7.5 g	0.6 g	45 g	11 g	Yes	Combine equal amounts of freekeh and water in a saucepan. Bring to a boil, then simmer 15 minutes.
Quinoa	A seed from the same family as spinach	222 cal	8.1 g	3.6 g	39.4 g	5.2 g	No	Rinse quinoa thoroughly. Combine 1 part quinoa and 2 parts water or other liquid in a saucepan. Bring to a boil and simmer, covered, 15–20 minutes.
Wheat berries	The kernel of the whole wheat grain	150 cal	5 g	1 g	33 g	4 g	Yes	Combine 1 part wheat berries with 3 parts water or other liquid in a saucepan. Bring to a boil, then simmer, covered, 30–50 minutes.
Whole wheat pasta	Intact wheat grain made into dough, then dried	174 cal	7.5 g	0.8 g	37.2 g	6.3 g	Yes	Boil a pot of salted water, add pasta, simmer according to package directions, drain.