Foods That Contain Protein & Carbs

Many foods contain both protein and carbohydrates, regardless if the food comes from a farmer's dirt or a baker's oven. Protein is important for building muscle and providing the body with energy. Carbohydrates, commonly know as carbs, are broken into simple sugars by the body. These sugars also help provide a primary source of energy. When you eat food that contain both protein and carbs, you're giving your body a double dose of energy.

Legumes

• Legumes, better known as beans, are the perfect protein and carbohydrate combination. They contain high levels of energy sources, and provide plenty of vitamins and minerals for a healthy diet. Soybeans contain the most protein. White, kidney, black and navy beans provide a descent amount as well. Mung and snap beans provide the least amount of protein and carb content.

Milk Products

• All milk products contain protein and carbohydrates, regardless if you're talking about whole milk, yogurt, cheese or ice cream. Most milk products contain a much higher percentage of protein than they do carbohydrates. However, the exact levels depend on the product and the amount of additional ingredients. Goat milk provides protein with slightly lower carb levels than cow's milk.

Nuts and Seeds

• Nuts and seeds are an incomplete protein, making them a good, but not great, protein source. They also contain a relatively high concentration of carbohydrates. They're particularly useful in vegetarian diets because of the essential vitamins, minerals and oils they add. Pumpkin seeds, pine nuts, sunflower seeds and almonds have high protein content. Coconut, pecans and macadamia nuts have lower protein levels.

Fruits

• Almost every kind of fruit contains a small amount of protein along with a higher dose of carbohydrates. Though they're not a great source of primary protein, fruit does help add to your overall daily intake. From apples, apricots and bananas to strawberries, tangerines and watermelon, remember that fresh fruit is always the best choice.

Vegetables

• Many vegetables have at least a small amount of protein mixed in with some carbohydrates. However, certain vegetables, such as potatoes, peas, spinach and broccoli, have rather high protein and carb content. Other vegetables, such as beets, cabbage and carrots, provide only a tiny amount of protein.

Grains

• Grains offer a high concentration of carbohydrates, but they also have a small amount of incomplete protein. Barley, bulgur wheat, oat bran and whole wheat flour have relatively high concentrations of protein for a grain. Cornmeal and white wheat flour have relatively low concentrations of protein.