High protein foods that are not meat

Proteins are essential nutrients to the body. They rebuild body muscles, maintain energy and boost the immune system. However, since the body does not store protein, women should consume at least 46 grams and men 56 grams of proteins daily. Whether you are cutting back on meat, a vegetarian or you just tired of having meat every dinner as a source of protein, there are other wide variety of foods rich in protein other than meat including vegetable, dairy products, grains nut butters among others.

 

High protein foods that are not meat

1. Great grains

Though we think of grains as carbohydrates full of fiber, they are also packed with proteins. The following are grains with their protein content per cup.

• Spelt; 10.67 grams
• Teff; 9.75 grams
• Amaranth; 9.35 grams
• Quinoa; 8.14 grams
• Faro; 28 grams
• Buckwheat; 5.77 grams
• Barley; 3.55 grams
• Bulgur; 5.61 grams

 

2. Dairy products

Most people know that dairy products are high in calcium which is important in building and maintaining strong bones. But calcium is not the only benefit of eating dairy products. They are packed with over 10 other essential nutrients including proteins. Some of the daily foods containing proteins are:

• Cottage Cheese; 11.81 grams in 4 ounces
• Greek Yogurt; 9.95 grams in 3.5 ounces
• Egg; 6.29 grams in 1 hardboiled egg

3. Seeds

Seeds are a great source of alkaline protein. Also, they are packed with other nutrients such as vitamin E, minerals, fiber and omega 3 fatty acids. They include:

• Pumpkin Seeds; 8.8 grams in a quarter cup
• Sunflower Seeds; 6.19 grams in a quarter cup
• Chia Seeds; 4.7 grams in 1 ounce
• Hemp Seeds; 3.16 grams in a tablespoon

 

4. Nuts

Nuts are another great source of proteins. They are also packed with other nutrients including minerals, omega 3 fatty acid, fiber and minerals. They include:

• Peanuts; 9.42 grams in a quarter cup
• Peanut butter; 7.11 grams in 2 Tablespoons
• Almonds—7.23 grams in a quarter cup
• Almond Butter; 6.71 grams in 2 tbsp.
• Pistachio; 5.72 grams per ounce
• Cashews; 5.17 grams per ounce
• Cashew Butte; 5.62 grams in 2 tbsp.

 

5. Beans and lentils

Beans and lentils are a great yet the cheapest source of proteins. They include:

• White Beans; 17.42 grams per cup
• Black Beans; 15.24 grams per cup
• Navy Beans; 14.98 grams per cup
• Lentils; 15 grams per cup when cooked
• Garbanzo Beans; 10.7 grams in a cup
• Edamame; 9.23 grams per half a cup

 

 

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