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How to Increase Fiber in Salads

Healthy Eating Tip: Add Grains to Your Salad

You sit down to a huge salad complete with mesclun greens and an array of veggies such as carrot shreds, cucumbers, diced red peppers, and cherry tomatoes — you even add chickpeas and sunflower seeds for protein. The fiber is supposed to fill you up and the protein sustains your energy, but an hour or so later, you feel famished.

If your salad is leaving you hungry, then add some extra fiber and protein by scooping a cup of cooked whole grains on top. Quinoa, barley, millet, buckwheat, or rice will beef up the calorie amount by about 200 calories, but you'll also be getting three to eight grams each of extra fiber and protein. Cook your whole grains in veggie broth for extra flavor, and add beans or chopped veggies while cooking for interesting texture and added nutrition.

Check out the chart below to see how these whole grains compare.

Grain (1 cup cooked) Calories Carbs (g) Fiber (g) Protein (g)
Barley 193 44.3 6 3.5
Buckwheat 155 33.5 4.5 5.7
Millet 207 41.2 2.3 6.1
Quinoa 222 39.4 5.2 8.1
Long Grain Brown Rice 216 44.8 3.5 5
Rice, Wild 210 45 4 7
Image Source: Shutterstock
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