Counting macros is the biggest trend in dieting today and high-protein diets are the most sought after diets. Many dieticians and body builders stand by the amazing results due to a high-protein workout. This is because along with carbohydrates and fats, proteins are an important macronutrient. Proteins are crucial to the growth and sustenance of the body and are found in every cell, akin to the building blocks of the body. Protein is also necessary for the formation of enzymes, hormones, and chemicals for the functioning of the body.
A normal person requires about 0.8 grams of protein per kilogram of body weight. Based on the requirements of body building or strengthening, this number fluctuates. Many people take protein supplements like whey powders and shakes; however, a lot of natural foods have high protein content as well. Here is a list of high-protein foods that you must consume.
List of high-protein foods for vegans
- Almonds: First in the list of high-protein foods, almonds are a superfood. Essentially, it is a tree nut and is used in many forms today, especially as a vegan milk alternative with almond milk.
Protein content: 28 grams of almonds contains 6 grams of protein
- Oats: One of the richest nutrient grains is oats, they are loaded with minerals and fiber and are perfect for healthy breakfasts.
Protein content: 100 grams of oats has about 17 grams of protein
- Broccoli: Broccoli is known as one of the highest protein content foods. This is because it has the highest protein per calorie; it rivals the protein content of chicken breast, which has more fats and carbs!
Protein content: 100 grams of Broccoli has 2.8 grams of protein
- Quinoa: Quinoa is the most popular grain in the world today and without a doubt, it’s due to its exceptional nutrient value. Rich in anti-oxidants and nutrients, it is loaded with fiber and minerals.
Protein content: 100 grams of quinoa has about 4.4 grams of protein
- Lentils: Lentils or legumes are the vegan powerhouses of proteins. These include a broad selection of lentils and beans like soybeans, chickpeas and kidney beans as well.
Protein content: 100 grams of lentils has about 9 grams of protein
- Pumpkin seeds: Seeds are an important source of nutrition for vegans. These little packages are stuffed with nutrients and minerals like zinc, magnesium, and potassium. Apart from pumpkin seeds, chia seeds, flaxseeds, and sunflower seeds are great for the body.
Protein content: 100 grams of pumpkin Seeds has about 19 grams of protein
- Brussels sprouts: Not a favorite of children, this food is loved by health-conscious people! A super food, it is packed with fiber, vitamin C, and nutrients.
Protein content: 100 grams of Brussels sprouts contains about 3.4 grams of protein
- Peanuts: Peanut butter is often the go to food for vegan dieters. It is rich in protein and minerals; however, it is also calorie dense and needs to be consumed in moderate amounts.
Protein content: 100 grams of peanuts has about 26 grams of protein
- Tofu: Tofu is the soy bean alternative to cottage cheese. It is suitable for a vegan diet and can be cooked similarly.
Protein content: 100 grams of Tofu has about 8 grams of protein
List of high-protein foods for vegetarians
- Cottage cheese: This is the most protein-rich cheese based on the number of calories. Other cheeses have more protein content in terms of grams but have higher fat content, making it irrelevant for health seekers.
Protein content: 100 grams of cottage cheese has about 11 grams of protein
- Greek Yogurt: Greek Yogurt is the latest functional food to gain attention as a nutritious food. It is packed with proteins, and minerals like calcium, zinc, magnesium, and vitamin B6 and B12.
Protein content: 100 grams of nonfat Greek Yogurt has about 10 grams of protein
- Milk: Milk is another complete food that has all the required nutrition to sustain the human body. However, a lot of people have lactose intolerance and switch to plant-based milk.
Protein content: 100 grams of milk has 3.5 grams of protein
List of high-protein foods for non-vegetarians
- Eggs: Egg is the most complete and nutritious food per gram! It is loaded with vitamins, antioxidants, and healthy fats. It is one of the best natural protein foods and the egg white is pure protein!
Protein content: 1 whole egg contains 6 grams of protein
- Chicken: Chicken is the go to food for body builders! Especially the chicken breast is loaded with protein.
Protein content: 100 grams of chicken breast has about 31 grams of protein
- Tuna: White meat is high in protein and Tuna fish is the best among all meat sources of protein. It is also rich in nutrients and high in omega-3 fatty acids.
Protein content: 100 grams of tuna has about 30 grams of protein
- Shrimp: Shrimp is one among the lower calorie dense meats. It is also full of nutrients like vitamin B12 and selenium.
Protein content: 100 grams of shrimp has about 24 grams of protein
Most vegetarian foods are lesser calorie dense than meats due to the absence of high fat and carbohydrates. Hence, they can be eaten in more quantities and are preferred by those who want to lose weight.