Asia’s Secret High-Protein Foods

These beans are commonly consumed by the Japanese. They are young soybeans that are harvested before they have ripened or hardened. It is usually steamed or boiled and seasoned with a pinch of salt for slight flavour and served as finger food. You can get them at most Japanese restaurants in Malaysia. Do note that people who are allergic to soy products may not be able to consume Edamame beans.

Pumpkin seeds are a healthy mid-day snack alternative and can be found in most convenience stores as a pre-packaged snack, and yes, they are high in protein! Opt for unflavoured, unsalted versions, which you can throw into your salad for an extra crunch.

Chickpeas are packed with proteins! Each cup provides 12g of protein, making it a great source of protein for people who consume little to no meat in their diets. They are also rich in nutrients that are vital for your body like fibre and minerals such as manganese, magnesium, zinc and copper.

You can find chickpeas sold as snacks in roadside stalls, or in chana masala – an accompaniment to chapatti meals. It’s also the main ingredient of hummus, an increasingly popular dip.  

Originating from South East Asia, tempeh is a traditional soy product. It is made through a natural culturing and controlled fermentation process. The fermentation process and its retention of the whole bean gives it a higher content of protein, dietary fibre and vitamins. Its flavour becomes more pronounced as it ages. Most Indonesian and Malay food joints would serve Tempeh. It is usually served with local sambal for the best flavour.

Red kidney beans should not be confused with other red beans (such as Adzuki beans). It is named for its visual resemblance in shape and colour to a kidney. These beans are miracle workers! They are high in protein and are perfect to be eaten with grains, nuts, seeds and dairy products. 

Salmon sashimi, one of the cornerstones of Japanese cuisine is an excellent source of protein. Every slice of salmon sashimi comes with a high amount of omega-3 fatty acids (a type of essential fatty acid. Omega-3 is known to reduce risk of heart disease, stroke as well as symptoms of hypertension). Head over to your nearest Japanese restaurant for a good dose of salmon sashimi.

Another popular Japanese fish served in most Japanese restaurant - the saba is usually served grilled with soy sauce and radish. Similar to salmon – it is also rich in protein. It contains high amounts of Omega-3 fatty acids, which help prevent cardiovascular disease and promote brain health. Plus it also contains vitamins and minerals as well as the antioxidant Coenzyme Q10 which helps in cell growth and maintenance.

One of the most commonly consumed meats worldwide – chicken meat is especially popular among fitness enthusiasts for its high protein content. Besides that, its versatility is its second best selling point. There are many ways to cook chicken, whether baked, stir-fried or used to make a broth, you can be sure that it is packed with protein. Always a simple, yummy and nutritious choice! 

Tofu or bean curd is a popular food cultivated from soy beans. Besides the high protein content, just 50g of soy protein daily can help lower cholesterol by about 3%. It is an excellent source of amino acids, iron, calcium and other micro-nutrients. Eating soy protein instead of other sources of higher-fat protein enables you to maintain a healthy diet. Try steaming tofu with fish for a protein on protein meal.