Raw food diets include uncooked fruits, vegetables, nuts, seeds and sprouted grains, reports Alissa Cohen.com, a website dedicated to healthy recipes. However, raw food diets may also contain beans and whole grains. Generally 75 percent of the food on a raw diet must be uncooked. Many of these foods, despite not being meat, have an adequate protein profile. Nuts and seeds contain some of the highest protein values of many everyday foods and are readily available from most food stores.
Nuts are extremely healthy foods, containing high amounts of protein and fatty acids according to Weight Loss for all, a website dedicated to diet and nutrition. Nuts also contain vitamins such as magnesium and other essential minerals. Some of the highest protein nuts include almonds which have 21 grams of protein per serving. Brazil nuts which have 14 grams per serving and peanuts which contain 25 grams per serving. Although some people consider peanuts to be a legumes, they are still a raw food.
Seeds also contain a high amount of protein per serving. Pumpkin seeds aren't just for snacking around Halloween time anymore. They also provide 29 grams of protein per 100 gram serving. Sesame seeds give you 26.4 grams of protein per 100 gram serving, and sunflower seeds provide 24 grams of protein per 100 gram serving. Seeds also are rich in vitamins such as iron, zinc, B vitamins and other essential minerals, reports VegetarianSociety.org, a website dedicated to vegetarianism.
Beans provide a significant source of protein. One cup of soybeans contains approximately 28.62 grams of protein. Pinto beans contain 14 grams of protein per cup. Black-eyed peas contain 14.43 grams of protein, and kidney beans contain 13.44 grams of protein per serving. Beans are high in carbohydrates, which are a significant source of energy to fuel you throughout the day. Beans also contain a significant amount of B vitamins and iron.
Certain whole grain foods are loaded with extra protein and contain a significant amount of fiber. Two slices of regular whole wheat bread contains up to 5 grams per protein. One cup of cooked quinoa contains approximately 11 grams of protein. Raw oat bran also contains up to 16.26 grams of protein per cup. Tofu, which is a popular food among vegetarians also contains up to 7.86 grams of protein per serving. Whole grains also contain a high amount of B vitamins such as riboflavin, thiamin, niacin, panthothenic acid and folate.