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8 High protein low fat foods for vegetarians that you never knew

Updated: Mar 23

Build your muscles and boost your metabolism without compromising your diet with these 8 products that are surprisingly high in protein!

The best way to assess a product’s nutritional value is (drumroll please)... to read the product’s nutritional information panel — not a very fun or exciting activity, we know, but it is what it is. Unsurprisingly, if you’re looking to make well-informed food choices, you’ve got to keep yourself well-informed by reading up on the necessaries like nutritional information panels, ingredient lists, and product descriptions.

But good news — to save some of you from the hassle of having to comb through products in the supermarket, we’ve curated a list of some great products. Especially for those looking to increase their protein intake!

We’ve made sure to include products that are easy to find in local supermarkets like FairPrice, Sheng Siong, Giant and more so it’s extra accessible for you! 😉 Be it that you’re looking to gain more muscle mass, prevent sarcopenia, or just make better food choices in general, this list should come in quite handy.

1. Sheila G’s Brownie Brittle

Have a habit of snacking before bed? Stave off your midnight hunger pangs with these zero sugar keto-friendly brownie brittles!

It gives a good amount of protein and dietary fibre at 3 grams per 28 gram serving. For our friends on ketogenic diets that miss the taste of chocolates this is a healthier alternative to snack on instead of regular chocolate bars. 😉

2. Broccoli

The bodybuilder’s favourite! Broccoli is a great option for those looking to bump up their protein intake. This cruciferous vegetable has no fat or cholesterol, and is extremely rich in fibre.

Broccoli is abundant in protein but its high water content makes it seem lesser than it actually is. For every one cup (90 grams) of these raw green babies, you get 3 grams of protein!

3. W0W Noodle

Specially formulated for consumers with blood sugar, weight and metabolic health concerns — W0W® is the world’s only protein & fibre filled noodle that elicits 0 blood sugar spike!

W0W® delivers 4 grams of protein and 6.6 grams of fibre for every 100 gram serving. But here’s the kicker — each serving contains only 32 calories and 0.8 grams of carbohydrates! These noodles are a blessing for ketogenic and diabetic folks who miss having noodles.

To consume, simply rinse the noodles in running water and pair it with any sauce you like — soba, sesame or even pasta sauce. W0W® is versatile that way. 😉

P.S. Don’t forget to include other protein & fibre sources (like broccoli!) to make it a complete meal.

4. Oatmeal

We have a (very much unproven) theory about ‘oatmeal’ — They call it ‘oatmeal’ because oat can pretty much serve as a full meal on its own. They’re so nutritious and easy to prepare!

For every serving of oatmeal (½ cup, approximately 39 grams), you get 5 grams of protein and 4 grams of fibre. It’s also cholesterol free!

P.S. For those with a gluten intolerance, oat is known to be a gluten-free wholegrain!

5. Nut butters

What do peanuts, almonds and hazelnuts have in common? They are all nuts!

Most nut butters contain about 4 - 5 grams of protein for every 20 gram serving.

Have these thick and creamy spreads with toast or take them along on your baking adventures. We love incorporating them into our cookies & brownies here at W0W®. 🤤 You can include them in Asian sauces as well!

Such nut butters are keto-friendly and healthy when eaten in moderation, but don’t go finishing the entire jar in a single sitting!

Fun fact: Actually, peanuts are also a part of the legumes family, but the proteins in peanuts are closer to tree nuts.

6. Fresh Soya Milk

Okay so we checked and out of all brands commonly found in supermarkets, F&N’s Nutrisoy has the highest protein content per serving (1 glass, approximately 250 ml).

Compared to other brands with only 2 to 3 grams of protein, F&N’s soya milk has 10 grams of protein with a good proportion of it being complete proteins (aka containing all 9 essential amino acids).

For the lactose-intolerant or those who simply dislike the taste of dairy, soya milk is an awesome plant-based alternative.

7. Natto

Fermented soy beans, or ‘Natto’ as it is fondly called in Japan, has an impressive nutritional profile. Personally, this is Natto for me but it might be for you! Especially after you see it’s amazing nutritional benefits.

Natto delivers a whopping 16 grams of protein for every 100 gram serving! As a fermented food, Natto also provides probiotic health benefits and is especially useful for gut health. It is also one of the rare plant sources of Vitamin K2!

Natto is a ready to eat food (Kinda like our W0W®! Hehe, sorry had to.). Mix it with some bonito flakes and spring onions, and voila! You’ve obtained a delicious sauce topping!

You can have Natto with virtually anything — a bowl of warm Japanese fluffy short grain rice, quinoa or even W0W® Noodle.

8. Tempeh

Did you know? Just one cup of Tempeh contains 34 grams of protein and 10 grams of dietary fibre! Not to be confused with its cousin, tofu, tempeh has a much stronger bite and is equally stronger in nutritional value!

Similar to Natto, Tempeh is also a fermented food that is made out of soybeans.

Fun fact: Fermented foods usually have lower carbohydrates than their fresh counterparts! This can be attributed to fermentation drivers like bacteria consuming carbohydrates as fuel to develop a unique flavour profile for such foods.

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