Whether you’re new to whole grains or wanting to try something new, sometimes getting a “5,000-foot view” of your grain options can help you see through the noise of recipes, product options, and the confusion of what type of grain is best for your application.
In order for me to wrap my mind around whole grains, I needed to understand it’s gluten content, where each grain shines, and even what I could use as a substation if I needed an alternative for a recipe. I made it for myself so I wanted to share it with you!
I hope you find this chart helpful!
| Grain | Amount of gluten | Flavor profile | Best Uses | Conversion to all-purpose flour | Best flour to combine with | Best substitution for a recipe | Tips |
|---|---|---|---|---|---|---|---|
| Amaranth | Gluten-free | Nutty, earthy, slightly sweet | Oatmeal, thickening agent, yummy side dish | Not suitable | Rice flour, quinoa flour | Buckwheat flour | Amaranth has a sticky texture when cooked; use in combination with other flours for baking |
| Barley | Low | Nutty, chewy | Soups, stews, pilafs, salads, and as a rice substitute | 1:1 | Whole wheat flour, rye flour | Farro or quinoa | Pearl barley cooks faster than hulled barley, adjust cooking times accordingly |
| Buckwheat | Gluten-free | Earthy, nutty | Pancakes, soba noodles, oatmeal, baked goods | Not suitable | Rice flour, oat flour | Whole wheat flour | Despite the name, buckwheat is not related to wheat and is gluten-free |
| Bulgur wheat | Low | Nutty, chewy | Salads, pilafs, stuffing, in Middle Eastern dishes | 1:1 | Quinoa, couscous | Couscous or quinoa | Bulgur wheat is just precooked Durum wheat and requires only soaking to use in recipes |
| Corn | Gluten-free | Sweet, slightly nutty | Polenta, tortillas, cornbread, and in baked goods | 1:1 | Rice flour, almond flour | Cornmeal | Store cornmeal in the refrigerator or freezer to extend its shelf life |
| Durum wheat | High | Rich, nutty | Pasta, couscous, bread, and pizza dough | 1:1 | Semolina flour | Whole wheat flour | Durum wheat gives pasta its signature chewy texture |
| Einkorn | Low | Earthy, nutty | Breads, muffins, cookies, and as a rice substitute | 1:1 | Spelt flour, whole wheat flour | Emmer wheat | Einkorn flour can be denser so sift it before use in baking; Know that it will not rise as high as wheat and will be much stickier; Needs extra time to absorb liquids |
| Emmer (Farro) | Low | Chewy, nutty | Salads, risotto, soups, side dish | 1:1 | Barley flour, quinoa flour | Barley or spelt flour | Emmer is a hulled wheat, which means it retains more nutrients compared to pearled wheat |
| Freekeh | Low | Smoky, nutty | Pilafs, salads, soups, stews | 1:1 | Farro flour, quinoa flour | Farro or bulgur wheat | Freekeh is made from green wheat that has been roasted and cracked |
| Kamut | Moderate | Buttery, nutty | Breads, muffins, cookies, rice substitute | 1:1 | Spelt flour, whole wheat flour | Durum wheat | Kamut is an ancient relative of modern durum wheat; It will not rise as high as wheat |
| Millet | Gluten-free | Mild, slightly nutty | Oatmeal, pilafs, baked goods | Not suitable | Sorghum flour, rice flour | Cornmeal | Millet flour adds a delicate, crumbly texture to baked goods |
| Oats | Gluten-free (cross-reactivity possible) | Nutty, creamy | Oatmeal, granola, cookies, flour substitute | 1:1 | Whole wheat flour, almond flour | Sorghum or spelt flour | Look for certified gluten-free oats if you have Celiac Disease to avoid cross-contamination |
| Quinoa | Gluten-free | Nutty, slightly bitter | Salads, pilafs, rice substitute | Not suitable | Buckwheat flour, millet flour | Bulgur wheat | Quinoa is a complete protein source and a suitable option for gluten-free diets |
| Red wheat | High | Nutty, hearty | Breads, rolls, other hearty baked goods | 1:1 | Whole wheat flour, rye flour | White wheat or Einkorn (but it will not rise as much) | Red wheat flour is often used for whole wheat baking |
| Rice | Gluten-free | Neutral, versatile | Side dish, sushi, in desserts | 1:1 | Tapioca flour, potato starch | Risotto or quinoa | Rice flour is a great thickener for sauces and gravies; it’s also a good option for dusting bannetons (proofing baskets) |
| Rye | Moderate | Earthy, tangy | Breads, crackers, in combination with wheat flour | 1:1 | Whole wheat flour, spelt flour | Whole wheat flour | Rye flour has less gluten than wheat flour, resulting in a denser texture in baked goods; Use to help a struggling sourdough starter |
| Sorghum | Gluten-free | Mild, slightly sweet | Baked goods, oatmeal, flour substitute | 1:1 | Millet flour, rice flour | Millet or rice flour | Sorghum flour is a good gluten-free alternative for baking |
| Spelt | Low to Moderate | Nutty, slightly sweet | Breads, muffins, cookies, rice substitute | 1:1 | Kamut flour, whole wheat flour | Einkorn | Spelt is an ancient wheat with a slightly lower gluten content |
| Teff | Gluten-free | Earthy, nutty | Injera (Ethiopian flatbread), oatmeal, baked goods | Not suitable | Brown rice flour, buckwheat flour | Amaranth or quinoa | Teff flour is a staple in Ethiopian cuisine, especially for making injera |
| Triticale | Moderate to High | Nutty, hearty | Breads, rolls, in combination with wheat flour | 1:1 | Whole wheat flour, rye flour | Whole wheat flour | Triticale is a hybrid of wheat and rye, offering unique baking characteristics |
| White wheat | Moderate | Milder and sweeter than red wheat | Pastries, breads, rolls, other baked goods | 1:1 | Whole wheat flour, spelt flour | Red wheat or Einkorn if baking cookies, moist breads, and pastries | White wheat flour has a lighter color and flavor compared to red wheat flour |
