FOOD & NUTRITION

Top 10 high protein vegetarian foods

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Proteins helps in body development, it repairs cells, helps in fighting diseases and keeps the body healthy.

Some worry that vegetarian and vegan diets might lack sufficient protein but this is not true. Here we will discuss top 10 high protein vegetarian foods.

1. Lentils (dal)

They comes in various varieties, with different tastes. Lentils are a very good source of proteins, about 250ml of lentils have 18 grams of proteins.

It also contains good amount of carbs, 250ml contains around 40% of daily recommend fibers intake.

Besides proteins and carbs they also contains various mineral, iron etc.

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2. Soya bean

100grams of cooked soya bean contains around 13grams of protein.

Being high in protein, Soya bean also benefits strengthening heart muscles as its cholesterol content is almost zero. It also helps in boosting metabolism and reducing risk of cancer.

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3. Oats

Oats meal contains high quality protein as compared to other protein foods.

Half a cup around 100ml of dry oats provides you with approximately 5 grams of protein and 3 grams of fiber. 

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4. Cottage Cheese (Paneer)

Cottage Cheese is a excellent source of protein and calcium.

Per 100grams of cottage cheese countains 11grams of proteins. It is a low-calorie food which is high in protein.

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5. Quinoa

Quinoa is a grain with a high-protein content, and it is a complete package. Cooked quinoa contains around 10 g of protein per cup (250ml).

Beside protein, Quinoa is also rich in other nutrients, including iron, fiber, and manganese.

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6. Green peas

100grams of green peas contain 5grams of protein.

Green Peas are a good source of vitamins E and C, zinc, and other minerals. Green peas are helpful in diabetes, heart disease, and arthritis.

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7. Kidney beans (Rajma)

Kidney beans protein content is very high, about 100grams of kidney beans contains 25grams of protein. It’s protein content is comparable to chicken, which contains 30 grams protein per 100 grams.

They are excellent source of minerals such as copper, iron, manganese etc.

They are very good for heart, helps in regulating diabetes and boosts Immunity.

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8. Yogurt

It is a Probiotic, it is high in protein, calcium and vitamins.

When consumed fresh yogurt, per 100 grams contains 10 grams of protein. It is a natural immunity booster, with other benefits like, reduces risk of cancer, regulates blood sugar levels etc.

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9. Tofu

Tofu is a good source of protein and contains all nine essential amino acids. It also contains various other vitamins and minerals like magnesium, zinc, iron, copper and vitamin B1.

100grams Tofu contains 10grams of protein. It’s also beneficial in intestinal health.

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10. Nuts and seeds

Nuts and seeds are a very good source of proteins and can be used with meals or as a snack. They also helps in maintaing body energy throughout the day.

Some of the best nuts available are :

  • Almonds: 4 grams of proteins for every 5 almonds.
  • Walnuts: 4 grams of proteins for 3 whole walnuts.
  • Cashew nuts: 3grams of proteins per 8 cashew nuts.
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11. Chick Peas (Chola)

Chick peas are a great source of protein and make an excellent replacement for meat in vegetarian and vegan diets.

100grams of chickpeas contains 20grams of protein.

It also benefits in improving digestion, helping weight management and reducing the risk of several diseases.

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Conclusion

Eating vegan or vegetarian is becoming a more common choice, and that means more people have questions about getting enough nutrients, like protein. But it’s proven that plants based foods are no less in proteins. Vegan food such as kidney beans (100grams) contains as much protein as 100 grams of chicken.

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