High protein foods (that aren’t eggs) to include in your diet

Essentially a liquid meal, kefir is a staple in many Eastern European and Ukrainian diets, and it’s no surprise that it comes with a slew of health benefits. Similar to yoghurt, this is a fermented drink that carries many benefits alongside its protein content. At 10g of protein per cup serving, aid your digestion with its plentiful range of probiotics, calcium, vitamin K2, and antimicrobial properties that can inhibit the growth of harmful bacteria, such as Salmonella and E.coli. 

Not only a rich source of protein, these little powerhouse seeds carry unsaturated fatty acids, vitamins, and minerals that may reduce risks of getting chronic diseases. Also rich in many other antioxidants, they protect cells from diseases and reduce inflammation. At 19g of protein per 100g serving, these will keep you full and act as a great addition to your salads, yoghurts bowls, and smoothies.

Found in any mamak around Malaysia, lentils are the main component in dahl, the beloved default dip that comes when you order a roti canai. Perhaps you may not have known of the health benefits of lentils, which include 9g of protein per 100g serving, they are also rich in fibre, folate, and potassium. Also a source of energising iron and vitamin B1, this keeps a steady heartbeat, and managing blood pressure and cholesterol.

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The multi-use, humble chickpea has been long known to be a great addition to bulk up a meal, whether that’s in hummus or crispily roasted. Coming up to 14.5g of protein per cup serving, this is a great source of vegetarian protein, which is also packed with fibre, iron, folate, phosphorus, magnesium and potassium. These vitamins and minerals are essential for maintaining good health, digestion, and blood sugar levels.

Made of fermented soybeans, tempeh is a complete protein – meaning it contains all nine amino acids, which makes it a valuable meat alternative for vegetarians. One cup serving contains 19g of protein. 

The fermentation process also enhances the nutritional properties due to its promotion of gut health, acting as a prebiotic and probiotics that feeds beneficial bacteria and supports a healthy gut microbiome.

Also another complete protein, 3 tablespoons of hemp seeds can provide 9.5g of complete protein. Hemp seeds come from the Cannabis sativa plant, and although they come from the same species as cannabis (marijuana), the seeds themselves do not naturally contain tetrahydrocannabinol (THC), which is the main psychoactive compound of marijuana. 

Find these in your local health food shop, or in the health food aisle of your local grocery store.

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Standing out for its significantly higher protein content compared to regular yoghurt, greek yoghurt boasts a typical amount of 10g of protein per 100g serving. To really boost your protein, this would be great on its own, or added into protein smoothies. 

Greek yoghurt has also been known to aid in muscle repair, bone health, and to boost metabolism due to its higher thermic effect, meaning the body might burn more calories digesting the high protein content, aiding in your metabolism.

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A complete source of protein, this is great for anyone trying to cut out gluten too. Buckwheat is a seed categorised under pseudocereal, which means a grain that doesn’t grow on grasses, but used like a grain. Up to 5.7g of protein per cup serving, buckwheat is also high in other vitamins and minerals, particularly rutin, which supports vascular health and promotes circulation. 

Buckwheat is a staple in Russian households, and finds its way frequently into Chinese and Korean cooking through noodles, teas, and many other ways.

The classic bagel topping carries more nutritional weight than one might expect – weighing in at a whopping 18g of protein per 100g serving. Bringing in other essential vitamins such as vitamin B12, D, A, and E, a small serving of this can pack a punch. 

Salmon is also rich in omega-3 fatty acids, particularly EPA and DHA which are crucial for heart health, brain function, and reducing inflammation. Eating more omega-3 fatty acids may also help lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease and stroke.

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