High protein nuts fruits & berries – The natural source

If you play a lot of sport or exercise, getting the right amount of protein is necessary.  Most of it can be got from our natural diet, but in a lot of cases you may need to consume extra protein. Nowadays there are lot’s of shortcuts for people looking for protein supplements, in every convenience store you will see a range of protein snack, 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, contain plastic packaging and are expensive.

High protein nuts

A selection on Goji Berries, Blueberries, Strawberries, Cashew and Pistachio Nuts

Why not look to more natural sources that are far more nutritious than any of the processed ones you’ll find in shops.  We’re going to have a look at some convenience natural snacks in the form of nuts, fruits and berries.  They are 100% natural and are loaded with nutritional goodies like vitamins, minerals and fibre and antioxidants.

Research has show that nearly all the below nuts can help prevent against things like heart disease, diabetes, aid weight loss and much more but we’re going to try stick to the nutritional content.

To give you an idea how they compare we are going to list everything in grams of protein per 100 grams of food. Eg. Lean Chicken or beef contain 24 grams per 100 grams.

Nuts highest in protein

Pumpkin and Squash seeds – 30g

high protein nuts

Pumpkin Seeds

Ok they’re not nuts but we’re including them anyway!  Along with their huge protein content, pumpkin seeds offer high levels of magnesium and zinc

Peanuts – 25g

Your standard cheap as chips peanut, contains high levels of protein, just stick to the unsalted and unroasted ones.

10 other plant based foods high in protein

Almonts – 21

These teeth crunchers are also high in fibre and a great source of natural vitamin E and magnesium.

Pistachios – 20

high protein nuts

Pistachios taste great and may help improve other heart disease risk factors, including blood pressure, weight and oxidative status

Cashew Nuts – 15g

They also taste great, are loaded with protein and contain good levels of magnesium.

Walnuts – 15g

They may not be the easiest on the eye but they are super healthy and are a great source of the omega-3 fat.

Brazil Nuts – 14g

These tough nuts can live to be 1000 years old!  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 that we could find that was high in protein.  The rest do contain protein as well as a host of other nutritional qualities.

Goji Berries

berries high in protein

These claim superfoods are super nutritious, they contain all eight essential amino acids, loaded with 11.3 grams of protein and are also a good source of Vitamin A, C, zinc and iron.

Prunes 2.2g

Peaches 1.5g

Figs 0.8g

If you know any other fruits or berries high in protein let us know!


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