Foods Highest in Protein
#1: Cheese Of all cheeses low sodium Parmesan cheese not the canned stuff provides the most protein with 41.6 grams per 100 gram serving. It is followed by regular whole Parmesan at 35.8 grams of protein per 100 grams. That is 10 grams of protein per ounce, and 3.6 grams per cubic inch. Other cheeses like Romano, Mozzarella, and Swiss provide around 28-30 grams of protein per 100 gram serving. Softer cream cheeses, or spreadable cheeses, provide the least protein with only 16 grams per 100 gram serving.
#2: Mature (Large) Beans The older, larger, and more mature a bean gets the more protein it carries. Mature roasted soybeans (Edamame) have the most providing 39.6 grams of protein per 100 gram serving, or 68 grams per cup. They are followed by mature Lupin beans which provide 15.6 grams per 100 gram serving. That is 25.8 grams per cup.
#3: Roasted Pumpkin, Squash, and Watermelon Seeds A popular food in the Middle East and East Asia pumpkin and squash seeds provide 33 grams of protein per 100g serving, that is 74.8 grams per cup and 9.2 grams per ounce. Watermelon seeds provide slightly less at 28 grams of protein per 100 gram serving. If you can’t find these seeds in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin, squash, and watermelon seeds you have and roast them in your oven. The seeds are typically consumed by cracking the outer shell and eating the seed inside.
#5: Lentils, Pulses, and Peanuts Lentils, Pulses (dried peas and beans), and peanuts (a legume) are a great vegan source of protein. Research data shows these foods can reduce blood cholesterol levels, help to regulate blood sugar and blood-pressure readings, and legumes are a clear winner as a meat substitute. Peanuts provide the most protein with 23.7 grams per 100 gram serving or 6.6 grams per ounce, 0.2 grams per peanut. Lentils provide the most protein when consumed raw at 25.8 grams per 100 gram serving, and 9 grams per 100g serving cooked (17.9 grams of protein
#6: Lobster and Crab Crab and lobster are most commonly served baked, steamed, or in bisque. A 100g serving of lobster contains 26.4 grams of protein, or 43 grams per lobster. Crab provides a little less with 19.4 grams per 100 gram serving.
#7: Yeast Extract Spread (aka: Marmite) Yeast extract spreads are a good vegan source of vitamin B12, the spread also packs a lot of protein. One hundred grams provides 27.8 grams of protein, that is 1.7 grams per teaspoon. (Read More)