If you do a lot of sports or exercise, getting the right amount of protein is essential. Most of this can be obtained from our natural diet, but in many cases you may need to consume additional protein. There are so many shortcuts for people looking for protein supplements nowadays, in every convenience store you’ll see a range of protein snacks, bars and drinks. Sure they contain protein but are they healthy? The jury is still out on that one. But one thing is for sure, they are processed, have plastic packaging and are expensive.
Why not look for more natural sources that are far more nutritious than any processed foods you can find in stores. We’re going to take a look at some convenient natural snacks in the form of nuts, fruits and berries. They are 100% natural and packed with vitamins, minerals and nutrients like fiber and antioxidants.
Research has shown that almost all of the nuts below can help protect against things like heart disease, diabetes, aid in weight loss, and more, but we’re going to try to stick to the nutritional content.
To give you an idea of how they compare, we’re going to list everything in grams of protein per 100 grams of food. eg. Lean chicken or beef contains 24 grams per 100 grams.
Nuts highest in protein
Pumpkin and squash seeds – 30 grams
OK, they’re not crazy, but we’re including them anyway! Along with their huge protein content, pumpkin seeds offer high levels of magnesium and zinc.
Peanuts – 25 grams
Your standard cheap as peanut chips contain high levels of protein, just stick with unsalted and unroasted ones.
10 Other Plant-Based Foods High in Protein
Almonds – 21
These tooth crunchers are also high in fiber and a great source of natural vitamin E and magnesium.
Pistachios – 20
Pistachios taste great and may help improve other heart disease risk factors, including blood pressure, weight, and oxidative status
Cashew nuts – 15 grams
They also taste great, are packed with protein and have good levels of magnesium.
Walnuts – 15 grams
They may not be the easiest on the eyes but they are super healthy and a great source of omega-3 fats.
Brazil nuts – 14g
These tough nuts can live up to 1000 years! They are also an excellent source of selenium. They may also help reduce cholesterol levels, oxidative stress, and inflammation.
The importance of protein for athletes
berries and fruits
There is only one berry we could find that was high in protein. The rest contain protein as well as many other nutrients.
These claims that superfoods are super nutritious, contain all eight essential amino acids, are packed with 11.3 grams of protein and are also a good source of vitamins A, C, zinc and iron.
Let us know if you know any other fruits or berries rich in protein!
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