10 High Protein Fruits, Vegetables & Seeds | High Protein Foods

High protein diet can help build lean muscle and healthy body

A Food list of high protein vegetables, fruits and seeds.

Protein is one of the most important nutrients that the body needs to make hormones, enzymes and other chemicals. This is highly concentrated in meat and fish but can also be found in plant-based foods such as vegetables, fruits and grains. Protein is one of the building blocks of life and is used by the body for growth and repair. It is used for constructing blood, bones, cartilage, skin and muscles.

In this article, we will share with you 15 fruits, vegetables and seeds high in protein.

1. Tofu: Tofu is made from condensed soy milk. Organic tofu is an excellent plant-based source of protein. This contains 10g of protein in 1/2 a cup.

2. Tempeh: Tempeh is fermented tofu which comes from Indonesia. This contains 15g of protein per 1/2 cup and is a favourite among Vegans and Vegetarians.

3. Lentils: Lentils are high in fibre which feeds the friendly bacteria in the colon, and lowers the risk of bowel cancer. This also has 9g of protein in 1/2 cup cooked.

4. Teff seeds rich in protein: These fine seeds are an excellent source of calcium and iron and are used worldwide. They contain 12.8g of protein in ½ cup.

5. Eat Quinoa, A protein-rich food: This is one of the world’s most popular super-foods. These grains are high in vitamins, antioxidants, minerals and fibre. 1/2 cup contains 8g of protein.

6. Hemp Seeds: These are used all around the world as a natural medicine for healing disease in the body. They contain 12g of protein in 1/2 a cup.

7. Kidney Beans: Kidney beans are rich in minerals, fibre, vitamins and antioxidants and can help to balance blood sugar levels. They contain 7.5g of protein in 1/2 a cup.

8. Jackfruit: Fruits are generally low in protein however jack fruit contains 1.4g in 1/2 cup. It is also high in Vitamin B6, which the body uses to metabolise protein.

9. Edamame: These Japanese green beans are loaded with Vitamin K and antioxidants, which help to improve blood flow. They contain 9g of protein in 1/2 A cup

10. Guava: This is one of the best sources of fibre and is loaded with antioxidants for excellent health. This contains 2.1 grams protein in 1/2 a cup and works well in a protein smoothie. Blend with Greek yoghurt for a protein punch.

11. Green Peas: Pea protein is well known amongst Vegans and Vegetarians. These contain 4.25g in 1/2 a cup.

12. Dried Cherries: These fruits help in reducing inflammation and arthritis and are one of the highest fruit sources of protein. 1/2 a cup contains 2g of Protein.

13. Apricots: This pitted fruit is a superb source of potassium and beta carotene which are important for a healthy body. 1/2 a cup contains 2.2g of protein

14. Broccoli: One of the healthiest cruciferous vegetables in the world, broccoli contains some of the best nutrients for healthy bones. 1/2 a cup contains 1.2g of protein.

15. Nutritional Yeast: This is an amazing source of B vitamins for improving the nervous system and creating relaxation. It contains all 9 essential amino acids and is the perfect supplement for those on a plant-based diet. 1 tablespoon contains 2g of protein, and it is often used to make Vegan cheese.

As you can see, there are many plant-based sources of protein which are extremely healthy for the body. It is recommended to consume 20-25g of protein per meal to support a healthy body. If you are a Vegetarian or Vegan then it is important to introduce these foods into your diet regularly and in large quantities. You will also need a healthy supply of natural fats from avocados, nuts, olives, tahini and other plant-based foods.