If you’re on a vegetarian or vegan diet, or simply aiming to eat less meat and more vegetables, these vegetarian protein sources make it simple to get your protein intake. Protein is essential for muscle growth and maintenance, as well as robust and healthy skin and hair.
People sometimes question where vegetarians obtain their protein, but it’s not difficult to get enough on a vegetarian diet. Women require 46 grams of protein, while men require 56 grams, according to the Dietary Guidelines (but this does vary depending on your activity level, age, and more).
Yes, there are vegetarian proteins that aren’t only tofu (which clocks in at about 8 grams per 100 grams). Consider including some of these high-protein vegetarian foods in your diet you’re switching to a plant-based diet.
1. Chia seeds
Chia seeds, 17 grams of protein per 100 grams
100 grams of these teeny-tiny nutritious powerhouses provide roughly 17 grams of protein. They’re also high in calcium, iron, and zinc, which are essential elements for plant-based diets.
2. Greek yoghurt
Greek yoghurt, 10 grams of protein per 100 grams
Greek yoghurt tastes great in smoothies, as a dessert with fruits, and as a sour cream substitute in dips. It also contains calcium and probiotics, which are beneficial to the intestines. To avoid extra sugar, opt for plain yogurt flavoured, over flavoured varieties.
Quinoa, 16.5 grams of protein per 100 grams
Quinoa is a complete protein that contains all nine necessary amino acids, making it unique among plant proteins. Cooked quinoa also has 10–16 grams of fiber per cup. Magnesium, phosphorus, manganese, zinc, iron, thiamine, and folate are all abundant in quinoa.
4. Hemp Seeds
Hemp Seeds, 6.31 grams of protein per 100 grams
Hemp seeds include roughly 6.31 grams of protein per 100 grams and are simple to put into salads, smoothies, and rice bowls for a boost of plant-based protein.
Peanuts, 26 grams of protein per 100 grams
Peanuts are protein-rich and loaded with healthy fats, and could improve the health of your heart. They are packed with approximately 26g of protein for 100 grams. Peanut butter is also abundant in protein as well, with 3.6 grams per tablespoon, which makes peanut butter sandwiches an excellent whole protein snack.
Spirulina, 57 grams of protein per 100 grams
Spirulina is a type of blue or green algae that contains around 57 grams of protein per 100 grams. Iron, B vitamins, and manganese are among the nutrients found in them. Spirulina is sold as a powder or a supplement online. It goes well in water, smoothies, and fruit juice. It can also be sprinkled on salads or snacks to boost the protein content.
Mycoprotein, 11 grams of protein per 100 grams
Mycoprotein is a fungus-based protein. Mycoprotein products contain around 11 grams of protein per 100 grams. However, the majority of these products have egg whites, consumers should be certain to verify the labels.
A very small number of people are allergic to Fusarium Venenatum, the fungus from which the mycoprotein is made. People with a history of mushroom allergies or with many food allergies may wish to consider another protein source.
Broccoli, 2.8 grams of protein per 100 grams
This vegetable is robust. This is because 100 grams of broccoli contains about 2.8 grams of protein. That’s a lot of food for a vegetarian. Broccoli offers more protein than some forms of meat calories for calories. While eating a lot of broccoli to equal the quantity in a steak would be a struggle, I believe most plant-based eaters would be up for it.
Hemp Seeds, 21 grams of protein per 100 grams
Similar lentils, beans deliver provide fiber, a vital nutrient that a lot of people don’t have enough of. They’re also a cheap and quick method to add protein to salads, tacos, dips as well as soups. In addition, beans are a great natural source of iron.
Hemp Seeds, 21.15 grams of protein per 100 grams
As with peanuts, almonds offer the super-filling trio of fiber, fat, and protein. They’re an excellent vegetarian choice to help keep you full. You can try them as almond butter or grab a handful as snacks add them to salads to give a protein boost.
Lentils, 9 grams of protein per 100 grams
Lentils are a powerful source of protein-packed into a small package. Not only do they deliver vegan protein, but 100 grams of cooked lentils also gives you 8 grams of fiber. Fiber is good for your heart; helps keep you full and can keep your weight in check.
Plant-based protein supplements are available. They may be complete or partial proteins, depending on the plants utilized to create the powders. While dietary supplements can help people accomplish their daily nutrition goals, the American Dietetic Association believes that eating a wide variety of nutrients high in protein is usually a preferable strategy for attaining daily goals. To improve the flavour of some protein supplements, they may contain a lot of sugar or sodium, so read the nutrition labels carefully. In addition to providing the right amount of protein, it minimizes calorie intake. As vegan protein powder contains Nitrogen, Sulfur and Carbon amino acids, it is the best protein supplement available. Milk forms cheese when it is processed, and the liquid that forms cheese.
I am Darshita, a post-graduate in Health and Nutrition, and an inquisitive person who loves writing. I’m working for https://www.getveganway.com/ and my forte is a digital marketing and everything that has to do with phones and screens. My belief is that one person can make a difference, and that’s why I’ve taken up writing, which is the best means to communicate these days. I have a decade of experience in writing and marketing, and I still find myself learning new things about it, which I want to share with my readers